合集·Gina Chanis 2025.03.07 【Gina Chanis】25分鐘Barre X力量鍛鍊

大家好,歡迎回到我的頻道 我的名字是Gina 如果這是你第一次來,歡迎 我喜歡分享活動 有趣又有效的 我的主要目標是幫助你變強 和在家中健身 今天的運動是一種 肌肉力量肌肉運動 我們會使用中等級的重量 做更大的 更豐富的肌肉運動 與肌肉力量肌肉運動相比 你通常會看到的 是一種標準肌肉運動 所以今天你所需要的 是一套重量和一張桌子 我今天會使用五公斤 但你可以根據你的體重 去增加或減少 我們現在開始 坐在桌子上 讓身體暖暖的 你可以把你的屁股 推向你的膝蓋 我們先休息一會 你可以把頭放在桌子上 手指放長一點 屁股向著膝蓋 深呼吸 透過鼻子 深呼吸 透過嘴巴 讓一切都放鬆 所有的緊張 所有的疑惑 向著你的桌子 深呼吸 向著屁股 深呼吸 向著你的背 溫暖你的肌肉 再一次 很好 找到你的中心肌群 右手放在頭後 深呼吸 透過肩膀 深呼吸 向著你的右肩膀 深呼吸 再一次 右手放在頭後 深呼吸 透過肩膀 深呼吸 向著你的右肩膀 深呼吸 再一次 很好 最後一次 再一次 左手放在頭後 屁股向著桌子 溫暖你的肌肉 屁股放長一點 肩膀向著耳朵 深呼吸 向著屁股 深呼吸 溫暖你的肌肉 深呼吸 向著耳朵 屁股放長一點 溫暖你的肌肉 再一次 右手放在頭後 屁股放長一點 溫暖你的肌肉 深呼吸 向著耳朵 屁股放長一點 溫暖你的肌肉 So under, step through plank Strong breath in Exhale, downward facing dog Big toes together, right leg rises This time as you exhale Send your right knee across the body to your left elbow Swing it to the right elbow Relift to three-legged dog Good, lower Transition, cross it Same elbow, lift and lengthen Beautiful, again Cross it, same elbow Lift, we got one more Firing up through that core Now go ahead and lower to your right knee Lift the left leg and lower down into a push-up Relift, three-legged dog Lower to the right knee, left leg lifts Push up Exhale Inhale Exhale, lower to the knee Inhale, lift Lower down to your push-up Exhale, push away One more, just like that Beautiful, go ahead and reset the right foot down Pedal it out From that downward facing dog Go ahead and step the big toes together Left leg rises We cross, left knee, right elbow Swing it to the same elbow Relift, three-legged dog Good, twist it Same elbow, lift Feeling warm, one more This time, we lower down to the left knee Right leg lifts, we find that push-up Right foot drops down, we lift the left leg high Again, left knee lowers, right leg lifts Push up One more Find that downward facing dog Pedal it out Find a little push here for our warm-up Shift it forward to plank, knees to chest Running it out at your own pace Finding some mountain climbers Four, three, two One, crisscross those knees, eight Great job Last four, two Hold plank, one All right, go ahead and walk your feet to your hands Hands to your feet Interlace your fingers at your low back And reach your arms away from your body Gently release and roll it up Bone by bone, we'll go ahead and get started Into our main workout Grabbing our weights Starting with a curtsy lateral raise Into a single leg RDL So let me go ahead and give you the side view first I'll start with my right foot forward Left foot crossing back Curtsy lateral raise Lift up tall And then send your left leg back Slight bend in your right knee Lift back up Got it Seven more Curtsy lateral raise Find your balance Beautiful Full range of motion Try to get as much as you can Lower that back knee towards the floor Keeping your back nice and straight as you hinge Good, three more Two Last one We find our curtsy position Hold your lateral raise Step your back foot to your front foot Pull your elbows in towards your waist As you flip your palms up Step it back, rotate your palms back down Step up, rotate, pull in Step back Beautiful My balance is off tonight That's okay Three Two Last one Find that single leg RDL So we hinge it forward Slight bend in that standing leg Find a little parallel passe bicep curl Good, lower down Left knee comes up Bicep curl Everything is gonna be eight today If you wanna take it at your own pace Don't feel like you have to keep up with me Good, two more just like that Beautiful Go ahead and shake it out Going into the other side So left foot forward, right foot is going to cross back Curtsy, lateral raise Lift up, single leg RDL, other side Beautiful Keeping your hips nice and square To the front of your mat My balance is usually pretty on point But we are just not there today Goes to show you Your body is different every day That's why it's so important that we learn to listen to it And go with the flow All right, let's go one more Meet me in your curtsy Step your back foot to your front foot Rotate your palms, pull your elbows in Back to curtsy, pull in Step back Three more, two more Last one, good Find your single leg RDL Slight bend in the standing leg Hinge it forward Parallel passe, bicep curl Eight reps doesn't sound like a lot Especially when you're not pulsing But when you're doing bilateral arms So we have both sides to do By the end of it It does feel like a lot You can always go up or down with your weight Good, two more Breathe Nice, shake it out We're gonna instead of curtsies Go into a lunge position Reverting back to the right foot So right foot forward, left foot back We find a front arm extension Lower your back knee Lift, front raise Lower into your lunge Only bringing those weights So they're in line with your shoulder Three, two On your last one, hold it forward Go ahead and hinge forward Pull your weights into your hips And then extend tricep kickback Lift up, lower front extension Pull your weights and hinge forward Into a tricep kickback You can make that more flowy now Front raise, pull in and extend Lift, good So we're just connecting Those two movements together Good, two more Last one, hold your tricep kickback Step your back foot up Weights at your hips Step back, extend your arms Step in, step back Tricep kickback Shoulders pressing down Away from the ears Abdominals in and up Spine is long, front leg is loaded Two more, one more Lift it up, do a little bit of a flush So feel free To use just your mat Or you can use a block We're gonna alternate Weights at your chest Lower into your squat Hop switch Now, instead of a hop Feel free to just Step one foot in and one foot out Good Last three Two And one Bring it up, grab a sip of water Going into The other side Left foot forward Right foot back We start with our lunge, front raise Lower your back knee Lift it up Lower that back knee, reach We are not swinging our weights We are lifting them With control Engaging through the front of our delts Three more Last one Lower it forward Weights at your hips Tricep kick back Lift up tall Put it together Lower reach Pull in and hinge Tricep kick back It's honestly harder When you do it slower Like the actual mechanics Of like meshing the two movements together So whenever I think about it too hard I start to get confused Lower your back knee Reach forward Hinge and reach Three more just like that Last one Hold it back Step your back foot up Tricep kick back Step up Step back Almost down on the mat Three Two One Good, lift it up We're gonna find that little bit of a flush Option to use a block or nothing at all This time having a twist If you're here for it So we'll hop switch And then twist Outside your outside knee Good Breathe Stay with it Two more One more Woo These quads Are just about toast Coming down to the mat All right Find your sits bones Shake it out You can give your thighs a little smack If they need one All right, we'll find a bridge So I'm actually gonna keep my mat folded up As we come down to the mat So I can use it to elevate my feet If that is something you wanna do You can use books or blocks But don't feel like you have to Just gonna add a little bit extra spice And range of motion Grabbing your weights Stacking your wrists Right over your shoulders Feet hips at the part knees are bent Tuck the tailbone Peel your hips off the mat As you lower Your palms are facing in towards each other Let your elbows kiss the mat As your hips lower And then drive everything back up and in together Lower down Drive everything up and squeeze Beautiful So it's not a full chest fly Your elbows are still bending Pretty heavily And then driving your weights together But instead of it being A more traditional chest press With your palms face out They're facing in towards each other Squeezing those glutes All the way to the top Three Two Last one Hold your weights right where they are Working some shoulder stability Marching our feet So your right knee will lift Left knee will lift Trying to keep Your pelvis stable And your hips lifted Good Two more each side Breathe Go ahead and lower down Take a second Adjust as needed All right Second set here Tuck the tail Lift the hips Wrist over shoulders We do the same thing with the arms We open Kissing the elbows to the mat Driving the hips up Weights touch together at the top Lower Drive together Beautiful Inhale to lower Exhale to lift Two more One more Good Hold it at the top Drive right knee Left knee Focusing on the pelvis Keeping the hips up Trying not to sway too much Side to side Good Keep breathing Three more Two more Last one each side All right Go ahead and lower the hips down Straighten your legs to the sky Now we'll find a curl With the head, neck and shoulders Finding a little punch With your weights Going opposite hand to opposite foot You're gonna punch Left arm to right foot Right hand to left Curling your head, neck and shoulders Up and off the mat Beautiful Stay with me Two more One more Lower down Take a breath Look over to the right Look center and then look to the left One more Look straight ahead Straighten your legs to the ceiling Let's do a little Pilates Heels in, toes out Toes are pointed We go left way to right foot Cross Right hand to left Trying to lift up and off of your shoulder blades See how my shoulder blade is all the way off the floor And I'm not all the way down here Keeping them on the ground I'm reaching Reaching Lifting up with my abdominals Even though I have weight Pulling me down We're absolutely free to do this Body weight as well Three Two One Good, lower down Drop your weights, hug your knees in Towards your chest Look over to the left Look center and then to the right Finding a nice cool down here We'll find a figure four Crossing right ankle over left knee If that feels good for you You can stay there For a little bit deeper Interlace your hands behind your left thigh Gently bring your legs in towards the body Keeping this right foot nice and flexed From here You can let the legs fall over to the left Gazing over your right shoulder For a twist Lifting up Switching sides Left ankle over right knee Left foot nice and flexed Option to stay here Or interlace your hands behind your right thigh Letting your head, neck and shoulders Hang heavy to the floor All the way down to the tailbone Notice if you're trying to Pull your legs in close And you're lifting off of your tailbone here Go ahead and let that go Let your tailbone hang heavy to the mat Let your legs fall to the right As you look over your left shoulder Good Go ahead and rock yourself up Find a nice hip flexor stretch So You can go ahead and send your left foot forward Right leg back And then your right arm Reaches up and overhead Finding a nice side body stretch Breathing into your right hip flexor From here We can get into the hamstring Sending your hips back As you lengthen through your front leg Finding a little runner's lunge And then switching sides Whenever you feel good So now my right foot is forward My left knee is back Left arm reaches up and over to the right Again breathing space Into your left hip flexor Not forcing into the position Exhaling A little bit deeper Finding that runner's lunge Shifting your hips back Lengthening out through your right leg Awesome Rebending through that right knee Let's go ahead and find a nice comfortable seat You can go crisscross Or just find a kneeling position We'll close out our workout But as always Feel free to cool it down and stretch for as long as you like Giant inhale Reach your arms out and up Gathering up gratitude And driving it down into heart center Taking a moment of gratitude For showing up for yourself today And putting in all of your hard work Creating space to move And heal your body From the inside out Thank you so much for joining me today I hope you enjoyed this workout If you did, please leave a thumbs up Subscribe to the channel if you haven't already Leave a comment And let me know if you're following along With the March workout plan I will leave a link to the workout calendar For this month in the description box If you want to follow along and join And that is all I got for you today I will see you guys next week I love you Stay strong and take care of yourselves