Gina Chanis 2024.08.17 【Gina Chanis】25分鐘BARRE鍛鍊｜全身

大家好,歡迎回到我的頻道 今天我們會做一個全身的手臂運動 只用一隻手的重量 這是一個在Instagram上發布的運動 有人要我做一個YouTube影片 所以要給Jessica一個掌聲 她是媽媽的同學 她想要看這個運動的效果 所以要花大概25分鐘 我知道很多人現在沒有那麼多時間去做運動 只要你保持穩定,每個禮拜做幾天運動 不需要做很長的運動才能看到效果 相信我 所以我今天會用五公斤的重量作為參考 你可以上或下,視乎你今天的力量 然後這個運動會是站立的 所以你不需要有一個瑜伽墊 如果你不想要,我們就開始吧 我們先找到我們的墊子的中心 我會給你們看旁邊,這樣會比較容易跟著 踏腳,肩膀離開 深呼吸,把你的屁股放在地上 雙手放在地上 吸氣,把你的手放在地上 把你的屁股放在地上 深呼吸,屁股放在地上 屁股放得很平,吸氣 重量放在屁股 試著放得很低 把你的屁股放在地上 很好,最後一個,把你的屁股放在地上 向前傾 把你的右手放在地上,左手向前傾 現在我們會用雙手雙拍來開始 轉動 很好 現在我們來把速度提高,單手 保持低,屁股放在地上 讓你的上半身暖和 今天我們用了很多手臂來做這個運動 再做四次 三 二 再一次 很好,把雙手放在地上 向後傾,往前傾 保持彎曲的姿勢 臀部向前傾 深呼吸 三,二,把拇指合併 把拇指放進去 放進去 四,三 我們維持一 抬起身體 現在我們做一個彎曲的動作 把肩膀向後傾 抬起身體 很好 做一個彎曲的動作 把肩膀向後傾 然後再抬起身體 很好 我們來做一個彎曲的動作 八,七 四,三,二 準備游泳了 我們來做一個右手向前傾 左手向後傾 彎曲 你可以開始慢一點 然後再快一點 把肩膀向後傾 當你游泳的時候 把你的手交換 跟著我,深呼吸 差不多了 三 二 一 很好,把雙手放在地上 臀部向前傾 深呼吸 差不多了 三 二 一 雙手放在地上 深呼吸 最後一次 深呼吸 把肩膀向後傾 雙腳放在地上 深呼吸 雙手放在地上 深呼吸 四 五 六 七 八 九 十 一 二 三 Beautiful, let's go one more just like that Burning out the thighs just a little bit more now, we're gonna hold our plie Bicep curl, lift your outside heel, bring that right into your external rotation, hammer curl Little bit more fluid of a movement, building some heat within the body Nice, you're starting to feel that fire Two more, one more, lift back up Alright, next we are going to go bicep curl, full range plie, releve, lateral raise Now, with your lateral raise, your arm is gonna be slightly out in front of you, so it's not gonna be directly in line with the hip, you wanna be able to see your arm in the corner of your eyesight When you're ready, plie curl, releve, lateral raise, breath in, exhale, inhale, exhale Stay with me, nice work Two, burning it out in one Hold your releve up, little pulse, eight, seven, six Two, one, lower it down, go ahead and switch Back to the top, full range bicep curl Lift all the way up, external rotation, hammer curl, both heels stay down Plie, breath in, exhale External rotation, hammer curl Two more just like that, so good, one Now we stay in our plie, bicep curl, lift your outside heel for that hammer curl Down and down, alternating, we lift the heel as we externally rotate that curl Tailbone tucking under, no booty out Shoulders right over hips Three more Little break for the thighs is coming, two One Lift it up, we do full range curl to that lateral raise Releve, lift, remember that weight is slightly out in front Full range of motion Breath in, exhale, push Let's go two more Last one, burn out the shoulder, hold it up Little pulse and releve up, up Good, four, three, two, one Lower down, grab a sip of water, shake it out, do you feel warm? I know I do All right, so now we're gonna go ahead and face front Working into some side body and the shoulders So start with your outside heel lifted Feet will be together Bend your elbow, it's gonna stay at a 90 degree angle with your hand weight Fit your hips back and down, narrow shoulder press Press the weight up, step your outside foot out to a squat Tricep extension, extending your arm Bring your foot in, arm comes up Step out and extend your arm Narrow shoulder press Tricep extension Beautiful Four more, just like that Two, holding your squat down One, little pulse, half range of motion Tricep extension, bend and extend Good, stay there for four Three, two, one, lift up Now, send your butt back and down Narrow shoulder press Lift both heels and releve Drive your arm down so your hand weight's at your hip Lower down plie Lift up, drive the arm down This is a little breather Before we take it back up And get in on the side body Breathe One more All right, now we take it into a lunge Keeping that narrow shoulder press Really burning out the shoulder Lift up, fire hydrant the outside leg Reaching your arm out All right, lunge Press the weight up Knee to knee, fire hydrant Extend Good Lunge Lift, press out Four more Ankle in line with your knee How's that shoulder feeling? You are getting so strong One more Quick little burn, pulse it Eight, seven Little break for that arm is coming In just a few seconds Four, three, two, one Hand weight to the thigh Burn out the leg, pulse Your toes are pointed Press down and away Up and out of your bottom shoulder Abs in and up Flex, eight, seven Good Second set of eight Last four Three, two, one Re-point your toes Straighten your leg Lower it down Straight leg lift Up and lower Stay with me One more Hold it up, pulse Point, eight, seven Keep it super small Good Almost there There's a slight bend in your standing leg Remember that Three, two, sixteen Flex, let's go Four, three Second set of eight And we're done Eight, seven Last four Three, two, and one Outside foot over inside Press your hips back Take a little stretch All righty Now we are going to switch sides Coming back to the top here On the other side So we got a nice fresh arm Fresh shoulder When you are ready We'll start with the outside heel Lift it in releve Hand weight at the hip Send the hips back and down Into your narrow squat With a narrow shoulder press Step out into a squat Tricep extension with the arm Bring the foot in Press the hand weight up Step it out and extend Breath in Exhale You got it Two more We hold your squats Half range of motion Extend Bend, extend Stay down Feel that tricep ignite Come on, three Two, one Bring it in Send the arm up Narrow shoulder press Both heels lift this time In releve Hips come through at the top Good We catch our breath Inhale, plie Exhale, releve Lift Three Getting ready for our side series Two, one Now we find a narrow shoulder press With a lunge Knees together Fire hydrant, outside leg Lift your arm Lunge Lift, bend and lift Great job We got four more This is when that shoulder Starts talking to us And we tell it right back How strong we are And then we will make it through One more Final little burn out Let's go Pause eight Seven Super small Four Three Now we rest that arm Hand me to the side Burn out that leg Ankle in line with your knee Toes are pointed Flex it Eight Slight bend in That standing leg always Second set of eight Good Continuing to rest that arm For a straight leg Three Two One Extend Lower down Here we go Lift And lower Fighting the urge To use momentum Press against the resistance Of that weight Pressing down into the bar Shoulder away from your ear Two Hold it up One Here we go Pulse Point You got it Almost there Four Three Two Stay up and flex Let's go Finish it out We got a fun arabesque series on deck after this And we will close out our workout Six Five Four Three Mermaid stretch in one Here we go Outside foot over inside Send your hips back Grab a sip of water All righty So I will keep my bar here As we work into our arabesque series So we are going to switch it up And start with an attitude So we'll start with our left arm and left leg Keeping your left leg bent Point your toe right at your right ankle Plié your standing leg Bicep curl Again, really working into those biceps And then extend back as you lift up into your attitude Abs are in and up, okay? You should be able to let go if you had to That's how soft of a grip we have on our surface Bicep curl Breath in Exhale, extend back Good Three more Squeezing that tricep and glute as you extend back One more Hold it up Pulse, point Eight Seven Four Three Two Second set of eight Seven Stay with me Four Three Two One Breath Bring it back in Place that hand weight behind your thigh Take one step away from your chair or your bar Continuing with some triceps As you extend your left knee up and back You're gonna lower And then tricep press As you bring your knee back in Good Lower and lift Release Use your breath Heel stays nice and close to your glute To hug that weight behind you Weight is optional if it is not serving you today Good Three Two One Hold it down Pulse Toes are pointed, abs are in and up Three Two Second set of eight Let's go Keep breathing Oh, step and flex Stamp the heel to the ceiling Keep squeezing that weight Feel that booty burn Maybe release your left hand Feel it Squeeze it Five Four Three Two One Lift Grab your weight Finishing it out with that bicep curl to attitude One more time Plié curl Extend You got it Even that standing glute is just calling me I hear you Two more One Hold it back Finish it out Pulse Can you lift up an inch? Make it a little smaller Second set of eight Five Four Three Two and one Oh my goodness Release your weight Let's take a figure four stretch both sides Crossing your ankle over your knee Flexed foot Setting the hips back and down Breathing into your glutes Switching whenever you feel good there It's like one of the things I love about barre Is that it always feels like such a total body workout Even though you're on a working leg and a working side That supporting leg is always still firing and engaged All right So get the mind right for your next side We come back to attitude bicep curl This time we're working the right leg and the right arm All right We start with the right toes pointed at the back of your left foot Plié bicep curl full range of motion Extend the arm and leg back up into your attitude So the knee is turned out Plié curl Attitude knee turned out And just because your knee is turned out Still try to encourage your hips and your shoulders To stay square to the barre So we're not kind of like opening out We are still staying nice and square Instead of a straight leg or a bust today We're just working with a turned out leg One more Hold it back We pulse up, up Core is strong Remember when you're on sets gripping the barre See if you can release it for a second maybe Stay with me 5, 4, 3, 2, 1 Lower down We place the weight behind our knee Take a step away from your chair or your barre Getting ready for bent leg series with the triceps We lower bend at the arms Pressing through the palms Engaging those triceps as you lift up Lower breath in Exhale, release If you're not comfortable with the weight behind your knee Again, you can always lose it This can be a great series with ankle weights Or even a resistance band Two more One Hold it down Pulse point 8, 7 Try to keep your back nice and flat Only lift your leg as much as feels good for you 4, 3 Stay up and flex Finish it out Second set of 8 4, 3, 2, 1 Lift up Grab your weight Finishing it out with our attitude One more time I'm shaking I don't know about you Plie curl Extend it back This feels good Four more We have reached the end of our workout Come on Hold it back Pulse 8, 7 Keep that weight nice and close to the body And more 4, 3, 2, 1 Lower it down Release your weight Let's take a figure 4 Both sides Crossing your ankle over your knee Flexed foot Sit the hips back Switching sides Whenever you feel good No rush Let's close out our workout together Giant inhale Reach your arms out and up Exhale your hands down to heart center Closing in a moment of gratitude for all of your hard work today You're giving yourself the time and space to move and heal your body from the inside out Thank you so much for joining me I hope you enjoyed this workout Remember workouts do not need to be An hour or two hour long Hard for things to be effective Stay consistent And you will see results Before you go If you don't mind leaving a thumbs up Subscribe to the channel If you haven't already So you never miss a workout Stay strong Take care of yourselves And I will see you guys In the next workout