Gina Chanis 2024.08.24 【Gina Chanis】30 分鐘全身啞鈴鍛鍊

大家好,歡迎回到我的頻道 今天我們會做一個全身健身運動 使用兩塊板和一組重量 今天我會用一組重量10公斤 請用任何你喜歡的重量 適合你今天的健身水平 我們現在開始幾分鐘的熱身 然後運動會有10個動作,沒有重複 我們會做8個彎腰 然後我們就結束 所以不要等太久 這會是完美的熱身數量 我超級興奮 我們現在就開始吧 好,我們先找一塊板的中間 我會給你們示範側面 雙手接觸到高腳 雙腿雙側 雙腿稍微向外傾 把臀部向下推 向下蹲 把手指放向腿部 把臀部打開 深呼吸 然後吸氣,把腳伸延 讓你的頭和腿完全放鬆 好,再做兩次 向下蹲 把臀部向上提起 深呼吸,把腳伸延 再一次 把臀部向下推 把腳伸延 深呼吸 好,從這裡開始 把臀部一塊一塊地捲起來 雙腳一起踏地 把右腿握在你的肩膀旁邊 把右腿踏在反轉的肩膀上 再把腿握在肩膀旁邊 找到你的肩膀 再做兩次,像這樣 大按摩 放鬆肩膀 再一次 好,從這裡開始 把肩膀握在地上 輕輕地推 8 7 在身體內建立熱量 4 3 2 1 現在請把右手指頭 放在左腳的內側 找到一個深層的深蹲 盯著左手指頭 太棒了 現在請把左手指頭 放在右腳的內側 然後把後腿踏在 右腳的頂端 把它捲起來 轉身 現在請把左腿握在肩膀旁邊 把左腿踏在反轉的肩膀上 把右腿握在肩膀旁邊 深蹲 再做兩次 深呼吸 最後一次 找到一點平衡 找到你的深蹲 現在請把右手指頭 放在右腳的內側 然後把右手指頭 放在肩膀旁邊 很好 現在請把右手指頭 放在左腳的內側 現在請把右腳踏在 下方的狗狗旁邊 從下方的狗狗旁邊 現在請把腿往下提 找到狗狗 放下肚子 舉起眼睛 把地板按著 一直翻身 很好 把肚子往下提 舉起肩膀 舉起眼睛 然後在翻身時 再做一次 熱身 肩膀 肚子 找到你的中心肌群 And tuck the toes Straighten through the legs Finding your plank position Spread your fingers nice and wide So you're gripping the mat with all ten fingers Let's start to run it out here With some mountain climbers Knees to chest Beautiful Start to alternate your legs Now crisscrossing them side to side Opposite knee, opposite elbow Three, two Holding plank on one Exhale your hips nice and high Downward facing dog From here step your feet halfway up the mat Let your hands meet you at the second half Interlace your fingers at your low back And then reach your arms away from the body Let your head and neck relax Release your arms Stack the spine one vertebrae at a time We'll go ahead and get our blocks set up for movement number one We will start with a sumo squat with a bicep curl So I'm going to give you the side view I'm going to stack my blocks So that way they're nice and wide at the edges of my mat Before you grab your weights You can make sure that you have a good position with them That you'll feel comfortable coming to the bottom of the squat I'm actually going to go a little bit wider Once you found your sweet spot Go ahead and grab your weights So the bicep curl will be at the bottom of our squat It is pretty challenging I'll show you the move Shoulders back and down Toes are pointed slightly out I'm going to start with my weight facing forward Lowering my hips back and down And then facing my palms out Bicep curl Lengthen Press back up All right So we'll go eight full reps here When you're ready, let's go Hips back and down Curl Press up Take your time here, okay Find your version of full range of motion Everybody's hip mobility is going to be a little bit different So your squat might only come down to here That's totally okay Give yourself enough challenge I think we're halfway there Stay with me Two more Last one All right Go ahead and press up Come off of those blocks Shake it out Grab a sip of water And I will show you movement number two So we'll be grabbing one weight For some shoulder stability Pressing it overhead And then alternating Marching Bringing our knees up towards our chest We'll go eight each leg When you're ready Take a second to breathe All right Here we go Weight overhead I can probably show you The front view for this one Lift your knee up Release Breathe Shoulder back and down Nice and strong Feel your lower abdominals Drive the knee up I did a lot of these postpartum In the very beginning So I was trying to heal my diastasis All right Once you get eight Each side Go ahead and release slowly Shake it out We'll go to movement number three And then movement number four We'll be going back to that With our other arm So we'll give this arm A little bit of a rest here Go ahead and stack your blocks Working into some split squats With bicep curls So I will show you the version Without the blocks first Slight lean forward of your torso As you lower your back knee Towards the floor Bicep curl Lift back up Okay split squat bicep curl Digging in through your front heel With the blocks Your left foot is going to start Elevated on those blocks Again Slight lean forward of your torso When you're ready We got eight reps Lower your back knee Curl And lift That slight lean forward Is going to avoid us Working into this back leg And it will focus more On the strength of this front glute And quads Beautiful Breath in, lower down Exhale, dig in and lift Great job One more Lift it up Go ahead and release one weight We'll go right into those Alternating marches This time the weight will be In the opposite hand When you're ready Lock in your core Abs in and up Shoulder down and back Super strong Good Breathe Eight each side You're doing it, one more Bring your weight down nice and slow We'll go into the other leg Split squats to bicep curl When you're ready No rush If you need to pause the video Take rest Grab a sip of water So before we had our right foot forward This time we'll go left foot forward Right foot back again You don't want to use the blocks Feel free to do split squats Your back foot down on the mat When you're ready Core engaged Slight lean forward Nice flat back Lower your back knee Towards the mat Bicep curl Press up and lengthen Try to get as low As your body will allow today Really challenge yourself With these no repeat movements Halfway Breathe Breath in Lower Exhale Lengthen Alrighty Lift it up Shake it out Go ahead and release your blocks So they are side by side Next move We'll be coming out of the biceps Working more the back of the arm With some triceps I have a couple options for you With push-ups So showing you the next move We'll be elevating our feet On the blocks For push-ups If full range push-ups Are a challenge for you This is definitely a little bit more of an advanced option You can try doing negative push-ups So focusing on a slow lower down All the way Lower your knees And then press yourself back up With your knees down Relift Slow lower Lower to the knees Press yourself back up Again if you're also struggling to hit that 8 rep range Try to get as many of those push-ups as you can And then you can finish up the set with some negatives And that will help you build up to doing more reps of full push-ups So when you're ready Get your blocks set up And here we go We got 8 reps Abs strong Spread your fingers nice and wide Let's do it Alright Press your hips back to your heels Take a little stretch When you are ready We will reset those blocks At the top of your mat Don't worry We will be seeing more triceps But I know you weren't worried Alright I have a little towel here Cause we are replacing the weight on our thigh If you are anything like me and you bruise super easily Feel free to grab a little towel Alright So we have some side hip abductions So you will be setting up in more like a modified Side plank position So it might be easiest to start at the top of the rep With your leg in a 90 degree angle That weight is resting on your outer thigh Go ahead and lower your hips Dipping them down Bring your knees together And then pushing with your outer thigh And glutes to lift your leg back up Lower Press up, extend your leg Lower Find that hip abduction Good 4 3 One more Exhale, push Good Now extend your leg straight Point your toes And then drive your knee forward Flex your foot, extend and press it back Point, bend, bring it in Abs in and up Flex, extend These are harder than they look Beautiful Keeping your form up and out of your bottom shoulder One more Lower it down, shake it out Go ahead and switch your blocks from the top of the mat To the back of the mat Alright So again, getting set up in your modified side plank Maybe using a towel Lacing your hand on the blocks Let's start at the top of the rep With your leg in that 90 degree position Abs in and up Pressing up and out of your bottom shoulder When you're ready, lowering down Dipping the hips And then pressing up and away You might have to inch your knee A couple inches away from your block If you feel like you're right on top of them Eight full reps, breath in Exhale, push Stay with me Keep that core strong One more Hold it up Good, now we lengthen that leg Drive your knee forward, flex Extend back out Point and bend, drive it forward Flex and push it away All while maintaining Your abdominals And that 90 degree position With your leg Two more One, oh goodness Lower it down, shake it out Grab a sip of water Alright, so actually you can keep your blocks At the back of your mat for single leg bridges Moving right along We are on movement number eight So we'll start with our right foot on the block Have your weights, you have one on each side of you For a chest press Lower on to your back We'll start again with the right heel on the blocks Bring your hands up So your weights are stacking right over your shoulders We'll start with a straight single leg bridge Driving the hips up As you lower, lower your elbows towards the floor all the way Exhale and press back up Having two blocks is gonna give a lot of extra Challenge to your hamstrings If it's too much, you could go down to one And try it with one block Or again, blocks are always optional Take your time Eight total, come on Last two And one Good, lower down, take a breath We'll stay on that side I'm gonna go down to one weight for overhead tricep extensions Depending on how heavy you're going Feel free to work with whatever you are comfortable with So I'm gonna hold my one weight in both hands This time, bridge the hips up We're gonna go bent leg As we lower our hips, tap your heel towards the mat And then reach your weight overhead Lift everything back into midline Breath in, lower the hips Exhale, drive everything back in Those hamstrings are burning, aren't they? You got it, going for eight Stay with me Last one Lower it down, shake it out I'm gonna switch my blocks to the other side of my mat And then we'll go ahead and grab both weights Getting ready for a straight leg single leg bridge with our chest press So left heel will be digging in onto the blocks You could use one or two or none at all Straighten your right leg Drive the hips up Here we go, lower down Elbows touch the floor Press up Exhale, push Breath in, lower down Exhale Try not to flare your ribs out Space between your chin and chest So you can breathe You're doing awesome One more Lower it down Option to go down to that one weight Depending on how you're feeling And how much weight you're using We'll go to that bent leg So when you are ready, bridge the hips up As you lower the hips, tap your heel to the floor Reach your weight overhead Drive everything back into the midline Breath in, lower and reach Exhale, bring everything in And again, resisting the urge to flare those ribs out As you extend your arm and leg You can do this Stay with me, come on One more Lower it down Hug your knees in towards your chest Look over your left shoulder Look over your right shoulder Rock yourself up to a comfortable seat here We are already at movement number 10, my friends So we are gonna work into our L-sit progressions I am humbly coming forth with this movement for you guys Since it was included in the original workout That I wrote for Instagram But I am by no means a pro at these So let's take a second to get grounded That's always my favorite part When I'm challenging myself to try something new and scary So take a big breath in And then exhale, sigh it out As you exhale, just sigh out all the doubt, all the worry Zero in on your inner strength That's gonna pull you up and into this Because you can do anything you set your mind to So both blocks will be at the sides of your hips We will start with an easier progression With your legs bent Because a lot of this exercise, like the standard L-sit Is really reliant on a lot of the hamstring flexibility as well So if you find that seated forward folds are difficult for you Definitely also start with the bent leg option and just feel it out So your shoulders will be stacking over your hips Hands down, shoulders back and down Press your hips up Good, from here, bring your legs into the body What you're gonna do Is try to come up to the balls of your feet And then lift one foot at a time If you feel comfortable there You can try holding and then releasing Lift and lower If you feel good there You can try one leg out Pressing up and lowering down Switching legs Lifting and lowering, okay? This isn't gonna be as hard as you think it is, okay? We're not gonna do this for too long So you're just gonna try to hold it as long as you can Even if it's two seconds, five seconds, amazing All right, so get yourself pumped up When you're ready Whatever version you are doing Lock in the core, shoulders back and down Let's go All right, we're gonna do one more attempt Give yourself a second Get your mind right Adjust as needed Be so proud of how far you've come When you're ready Last one, here we go All right Working out is super fun, come on It doesn't need to be so serious All right, let's go ahead and cool it down Coming to your back for a figure four position Crossing your right ankle over your left knee Flexing through the right foot Option to interlace your hands behind your left thigh Bringing the legs in towards the body When you feel good there Again, no rush Go ahead and lengthen through that right leg Find a little stretch If you have a strap You can always place the strap around the ball of your right foot That's always a nice way to strengthen Or lengthen through the hamstrings Go ahead and release We'll cross left ankle over right knee Flexing through the left foot Maybe interlacing your hands behind your right thigh Letting the crown of your head all the way to your tailbone Hang nice and heavy Releasing into that hamstring stretch And then we'll do a nice stretch for the triceps Finding our blocks Placing them on each side of your mat Bending through the knees Coming down towards like a child's pose position So placing both elbows on each of your blocks Bringing your hands to a prayer position And then sending your hips back towards your heels As you release your hands behind your head Being nice and gentle with your stretch Releasing out when you feel good there Finding any other final stretches for your workout today We'll close it out together Taking a giant breath Reaching your arms out and overhead Exhale, bring your palms together And drive your hands down to heart center Taking a moment of gratitude For all of your hard work today For showing up and putting in the work Giving yourself time and space To move and heal your body From the inside out Thank you so much for joining Before you go, if you don't mind Leaving a thumbs up if you enjoyed the workout Leave a comment, 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