Gina Chanis 2024.08.01 【Gina Chanis】40 分鐘 BARRE 訓練（啞鈴 + 槓鈴訓練）

大家好,歡迎回到我的頻道 今天我們會做一個全身的健身運動 我們會用重量和一塊板 如果你的健身運動沒有重量 你可以用一張椅子或一張桌子 可以選擇用一塊板或一本厚紙 然後用任何你喜歡的重量 任何你手上有的 我們現在開始站起來 讓身體暖暖的 開始搖晃 腳踏在地上,把腳踏轉向外 呼氣,接觸到呼氣 開始搖晃你的手臂 吸氣 反轉圈圈,呼氣,放鬆 很好,現在把這些圈圈 通過你的手臂 深呼氣,把手臂放到地上 呼氣,把手臂放到地上 很好,來做三次 呼氣,放鬆 二次 再一次 把手放在你的身體旁邊 搖晃 四次 找到你的蹲姿 腳踏向前,膝蓋向後 把你的屁股推向下 把屁股提高到頂端 很好 可以再深一點嗎 再三次 二次 一次,保持住,輕輕的呼氣 八次 七次,跟著我 把腳踏向前 把身體的溫度提高 三次 提高你的右腿,保持在地上 四次 三次 反轉,四次 三次 右腿做兩次 左腿做兩次 很好,搖晃 右腿,左腿 右腿,再兩次 你做到了 一次 雙腿往下 右腳踏出 反轉,左腿 右腿 左腿 保持低,來吧 你做到了 再一次,各一邊 很好 把屁股提高 找到你的第二個姿勢 右手向前 側身伸展 回到中心位置 集中在覈心 右手再次 側身伸展 搖晃 雙腿做兩次 再一次 集中在覈心 反轉,左腿 集中在覈心 雙腿 兩次 側身伸展 今天我們要努力的 再一次 很好,集中在覈心 雙腿保持低 低 再一次 漂亮 最後一組 我們來抓我們的重量 4 3 2 1 把重量提高 抓住重量 很好 回到我們的蹲姿 雙腿向前,雙腿向後 我們開始 把重量提高在肩膀上 雙腿提高 集中在覈心 再一次 雙腿向後 雙腿提高 雙腿 離心力遠遠的 肌肉 雙腿 雙腳 雙腿 Curl Reach around to our front raise Curl Plié Circle those weights to the front Nice Feel those shoulders Light up Three more just like that Two One We meet back in our second position Bicep curl Down And up Nice Four more and we switch Last two stay with me One Pivot to face your right leg Hand weights will come in your left arm I'm gonna stack both weights in one hand Don't feel like you have to But if we're working on strength It's gonna be a little bit lower rep So let's go for it Eight Lunge Bicep curl Step your back foot up to meet your front foot Row Pull those weights to your hip Let's go Lunge Curl Step your back foot up to meet your front foot Row Good find your flow Halfway Three You can do this One more and we switch sides Woo Alright Go ahead and turn to face your left leg Bringing those weights to your right hand Starting with that lunge bicep curl Back foot steps up to meet the front foot Row weights to hip Breathe Getting nice and low in your lunge Way to go Halfway Two more Let's go for it Full range of motion Don't cut yourself short One Let's up Shake it out You feel warm? Grab a sip of water We're gonna grab one weight and our block Alright I'm gonna show you two options Depending where you're at in your practice today Option number one We're gonna work single leg squats So I'm gonna place my weight on my right shoulder Right leg is gonna be doing a lot of work here My left knee is gonna sit back and down Gently tapping the block For my single leg squat I am barely holding on to the bar, okay? Just light fingertips If that is not in your practice today You are gonna move your block A lot farther back Place your back foot on your block And work on lowering your back knee as low as you can Pressing up, finding a split squat Alright So take your option We're gonna work eight full reps here when you're ready Hips go back Lift up through your front heel Take your time Inhale Exhale Push the floor away Two more One Let's all meet back up top Hovering that back foot still You can release your weight down by your side Relevé Finding a weighted calf raise Again, soft grip on your surface A lot of core To hold you up nice and tall and strong Two One more Let's go into set number two Bringing that weight back up to your shoulder Elbow up high Light grip on whatever you're using for your bar Hips back Lift it up Let those hips come all the way through at the top Take your time, no rushing Eight total Challenge yourself Two more Release your weight down by your side Finishing with those calf raises Lift up and relevé Lower down Bringing that heel up as high as you can Three Two One Lower your heel Now we're gonna switch feet So go ahead and place the foot that was just lifted on your block If you're using one I'm gonna move mine up closer to my bar So soft grip on the bar Bringing this front leg out in front of you Plié bicep curl Into an arabesque tricep extension Bring it to the front curl Tricep extension Arm and leg is working together Gorgeous Three One more Stay with me Bring it to the front Pulse your curl Eight Seven Three Two One Bring it back to arabesque Lower to your bottom forearm Point your toe Pulse up Eight Seven Hips and shoulders Stay square to the bar Abs in and up Flex your foot Flip your palm to face up Nice Three Two Let's alternate Point your toe Palm in Flex palm up Good Four more Shoulder away from your ear One more Lift it up We're gonna bend our leg now Elbow is gonna bend at a 90 degree Lift your knee up With your weight Send your leg back Extend it all the way up Bring your weight to your hip Lift up Press back Keeping your heel nice and close to your glute Three Two You got this last one Bring your knee back up We pulse Eight Seven Burn out your shoulder Four Three Two One Bend leg extension Behind you You can lower to your bottom forearm Pulse Point Eight Seven Keep your elbow nice and tucked into the body Three Two Flex Underhand grip Come on Abs in and up Four Three Two Alternate Point Flex Let's take a little stretch Break after this Give me everything you got for four Three And one Good Like I said Let's take a little stretch break Mermaid stretch Outside arm, outside leg Press your hips back All right I am gonna go ahead and flip my bar for you And we're gonna do all of that on the other side All right So going back to those single leg squats I'll show you the first option And then I'll show you the split squats If that's what you're doing today So weight will be up at the shoulder We send our leg back and down Gently just lowers to the block Lifting back up Okay If that is not in our practice today Move your block a bit farther back You're gonna place your back foot on the block Lower your back knee into a split squat Press up All right So find your option We're gonna work into eight nice and slow controlled reps Weight on the shoulder Elbow up nice and high Inhale Lower hips back and down Exhale Lift up I gotta move a little bit farther away Soft, soft grip Okay We are not using anything To pull us up Except for the strength And our standing glute and hamstring So good Two more Lifting up Release your weight down We find those calf raises Lift your heel Lower Beautiful Little breather For those glutes and hamstrings Two One All right Let's get it set up for set number two Weight up at the shoulder Stay strong Hips back and down Lift Connect it with the breath Breath is power Halfway Take your time Two more One more Release your weight down Let's finish it out Lift and releve Lower Woo We worked the top of that leg Now we're working down All the way to the bottom Two more Lift up One Good Go ahead and release Your heel down Bring your block up a little bit quicker Or up a little bit closer to the bar Not quicker Finding the arabesque series We bring our legs to the front Bicep curl Plié your standing leg Reach it back Arabesque Plié curl Extend Tricep extension Arm is straight Abs in and up Gorgeous Two more We'll meet in our plié curl Hold it down Pulse Stay with me Four Three Two One Reach back Arabesque Pointed toe Drop down to your bottom forearm Pulse point Eight Seven Super small Flex Palm up Don't worry about how high your leg is going Focus on your foremabs In and up Protect your back Alternate Point and flex Palm in Palm up Good Halfway Four Three Getting ready for bent leg Here we go Lift up Bring your knee up Arm bend at 90 degrees Send it back Good Elbow stays nice and close to the body Weight comes to the hip Breathe We'll take a nice stretch Once we're done with our pulses Two more Hold it back Lower to your forearm Pulse point So good You are so strong Keep moving Flex Underhand grip I know that standing glute has just about had it I am shaking right there with you Alternate Point Flex Four more Three Two One Lower it down Take that mermaid stretch Outside foot Outside arm Crosses over Send your hips back All right So we'll work into some half kneeling windmills I'll show you with weight Feel free to not use weight for the first few reps If you're just getting used to this movement So right foot up on the block Right weight will be up at the right shoulder Step your left foot back into a lunge Lower all the way to your back knee Go ahead and lower your palm to the floor Right outside your hip Overhead press your weight Gaze up at your hand Using your core to lift back up into your lunge Bring your hand to your bar Bring your hand down to your shoulder Driving your knee up to your chest We'll do that slow one more time Send it back into a lunge Lower all the way to your knee Place your left hand outside your left hip Press your hips back As you push your weight overhead Lift back up to your lunge Drive the knee in As you lower your weight to your shoulder Now if you are not comfortable with this You can just go ahead and lunge And overhead press your weight Okay And again you can always practice this with no weight Lowering your hand outside your hip Pressing your hips back To the right edge of your mat Alright Let's go ahead and get into it Weight at the shoulder We step back into our lunge With our left foot Right foot is up on the block Lower the left palm Press the right arm up Look up at your weight Use your core to bring you back up to lunge Drive the knee up Weight to the shoulder Lunge Lower the palm Press your hips back Good Drive the knee in Lower the weight Lunge Hips press back Push your weight Lunge Feel the core fire up It's doing a lot of work for you As we come back up to midline Tucking your toes Lifting the knee up Good Three more Take these nice and slow Lunge Plant the palm Press the weight Knee comes up Lower the weight One more Alright This time Instead of coming up to your knee drive Feel like I have a big hair clump Instead of your knee drive We're gonna stay kneeling Go ahead and lower Your right palm to your block Option to use your weight on your outside leg Starting with straight leg to the side body Extend up Lower down Abs are in and up Good Four more just like that Two Hold it up One pulse Eight Seven Four Three Just stay flexed And we lower Lift Beautiful Going into some oblique crunches Two One Bring your arm overhead again Feel free to not use weight if you don't want to Elbow to knee Reach out Squeeze Lift Slow and controlled Three more Pressing up and out of your bottom shoulder One more Hold it in Pulse eight Seven Four Three Two One Lower down Take a breath Working into bent leg Lower Lift We didn't come this far to just come this far Stay with me Four Two One Ankle in line with your knee We pulse Point eight Seven Four Stay up and flexed Last eight right here Four Three Two and one Lower down Release your weight if you have it Take a little side body stretch Reaching up and over To the opposite side of the body All right We are going to flip around For those kneeling windmills Or just kneeling overhead press Into that side series All right So if you are doing the same side as me We had our right foot on the block last time So we'll go left foot up on the block Which means the weight will rest on the left shoulder We step our right foot back into our lunge Lower all the way to your back knee Plant your right palm outside your right hip Press your hips back Press your weight overhead This is where we use the core To come back up to center into that lunge Grab hold of your bar or your chair Drive the knee up Lower the weight back to your shoulder Again you can always go weightless Or just work kneeling Overhead press Lifting back up to your knee drive okay Rep number two out of eight Lower down Plant your palm Press your hips back Weight overhead Lift back up to midline Knee drive Lower the weight to your shoulder We take these slow Gorgeous I lowered my weight A little soon that's okay Halfway in Lunge lower down Plant the palm Press your weight Look up at your top hand Lift up Grab hold of your bar Knee drive lower the weight Alright Now as you press your hips back Think about it going to the left edge of your mat And then back up to center Two more One more Alright this time instead of your knee drive Lower your weight to your shoulder We'll bring this Inside palm to your block Open out for a side series Optional weight can be on the outside of your thigh Straight leg lift Up and lower Hips and shoulders are stacking Abs are drawing in and up Three more Two One Hold it up top Pulse point Eight Seven Four Stay up and flex Eight Seven Getting ready for your oblique crunches In three Two One Optional weight overhead Knee to elbow squeeze Extend Find length Grow an inch Gorgeous One more Hold it in Pulse Eight Seven Four Three Two One Lower down Take a breath Getting ready for bent knee Push up Lower down Nice work Grabbing a sip of water and stretching soon Two One Hold it up at the top Pulse point Three Two Last day flex Push Four Three Two And one Lower down Release your weight if you have it Side body stretch to the opposite side Alright you guys We are going to stay down on the mat Coming into some abdominals So Option one Bring your block out in front of you So I'll be kind of holding on to my bar Like this You might be able to do that Using the back of a chair Or just a wall Or feel free to just reach your arms out in center If that's too much Place your hands down by your hips Bring your legs up So your shins are parallel with the ceiling Lower your toes to the right side of your block Lift up through center Alternate Left Center Right Center Beautiful Right Center Left Good Inhale Exhale Inhale Exhale Three Two One Hold center Take a little stretch Counter stretch Pressing your heart forward Pressing your shoulders down And then round out through the back Same idea with the abdominals But we're going to switch up the feet positions now So find whatever placement you're using with your hands That's comfortable Bring your legs up To that parallel position with the ceiling Open your toes outside of your block Lower down Lift Lower Lift Pretty Three more Two One Now we're going to open Lift, tap the block lower again So two lowers Out and tap Lower tap to the block Good job Three Two One Take your little counter stretch All right Finding your block up at the top of your mat now Working into some push-ups We are going to use the block for some elevation with our arm So starting with the block underneath the right palm Again, block is always optional if you're not comfortable using it Make sure that you have a nice long line from the crown of your head Down to the tailbone Tailbone down to the knees, okay? So we're not breaking up our line with our hips out like this Bring your hips through Nice long line Bend the elbows at 45 degrees Lower the chest Exhale Press the floor away, straighten through the arms Inhale Exhale, push Yes, that's it right there Can you lower? A little lower Press, good job Four more Adjusting your form As needed Sometimes those hips creep up Abs and glutes nice and tight Press your hips back and down We'll switch our block over So it's underneath the opposite hand When you're ready Left palm underneath Or over top of your block if you're using it Find that long beautiful line Lower down, bend those elbows at 45 Press up There is no rush So good, stay with me Two more full reps Press those hips back and down I swear these workouts never seem as mean on paper when I'm planning them out And then when I'm doing them here with you I'm like, oh, that was kind of mean All right, so Do you guys know like diamond push-ups When you place your fingertips like a diamond with the forefinger and the thumb We're going to do a similar version to that But using the block So we're not really going to make a full diamond So we're going to lower our chest towards the block Press up Inhale, lower Exhale, press away Nice Stay with me, come on Last set of push-ups One more Press your hips back and down All right This is arguably most people's favorite part of class I know it's one of mine We'll get set up for bridge Giving the glutes one last hoorah All right Placing your block down Option to bring your weights with you Let's go right foot on the block We'll place the weight up at the right hip Left leg is going to come up straight Plant your left palm down by your side Dig your heel into the block as you press your hips up Lower down Lift And lower, you got it Four more, full range of motion Two more Hold your last one up Lower your left leg Option to only lower to your knee Option to lower it a little bit further Lift back up Lower And lift Keeping that tension on the hamstring and glute Come on Keep those hips lifted So good One more Good, lower the hips down Switch your block Bringing it underneath the left foot Weight can come to the left hip if you're using it Plant your right palm down by your side Right leg is straight, dig into the heel Lift your hips up Lower down You got this Last minute of our workout Look how far you've come One more, we hold it up at the top Option to lower your leg just to your opposite knee Or lower all the way down Inhale Exhale, lift Try not to lower those hips, keep them lifted Two more One Lift, lower down Go ahead and place your block in the center of your mat So it's long ways Balls of the feet on the block, let's finish it out Weights optional on the hips Lift And lower Beautiful Three Two Hold it up, one Little pulse Eight Seven Four, squeeze those inner thighs together Second set of eight This is it This is the finale Three Two, hold it One, hold it Squeeze it Last four Three Two One Lower down bone by bone Release your weight off to the side Hug your knees in towards your chest Give yourself a giant hug Be so so proud of yourself Let's go ahead and take a figure four Crossing your right ankle over your left knee Option to interlace your hands behind your left thigh Drawing the knees in towards the body No rush, just switch sides whenever you are ready Left ankle over right knee Option to interlace your hands behind your right thigh Gently drawing the knees in towards the body Alright, friends Let's close out our workout Giant inhale Reach your arms out and up Gathering up all the positive energy you can find Drive it down into your heart space Hold on to it tightly Taking a moment of gratitude For all of your hard work today For showing up, putting in the work Giving yourself the 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 Subscribe to the channel if you haven't already So you never miss a workout I will see you guys in the next one Stay strong and take care of yourselves