Jazzercise 在家運動 video 4

 


你需要準備一個啞鈴，今天大都是重量訓練，後半段有站著的腹部訓練。


Exercise 1: Quick marches or high knee jogs to warm up: 60 seconds
快跑60秒，暖身

Exercise 2: With the right leg back in a narrow lunge, tip torso forward and pulse: 1 set of 30 seconds and alternate legs

右腳微往後踩，不要太開太往後踩，上身往前傾背打直，往下lunge蹲起來做30秒，再換邊。

Exercise 3: Holding your weight horizontally, put your right leg in front and your left leg back. From there, lift arms overhead and then plié down into a lunge, pulling the weight down in front of you: 1 set of 15 and reverse
右腳在前，左腳往後踩，上身正。雙手拿啞鈴直正上舉，再雙手下來加上蹲lunge。下來時上身要正不彎前。一邊15下，再換邊。

Exercise 4: Feet apart, hold weight horizontally, plié squat and lift weight up in front of shoulders 2x, then right and left 2x: 60 seconds
雙腳開，腳指尖朝前，雙手拿啞鈴往正下再平舉正前2下(雙腳plie蹲/起來直)，再雙手往右下回來平舉1下，往左下回來平舉1下。這樣是一組，做60秒。

Exercise 5: Feet apart in a narrow second position, hold weight vertically and lift overhead, plié squat and lift right knee while doing a triceps dip (down) and straighten: 1 set of 15 on the right then reverse
雙腳微開站，雙手拿啞鈴正上舉定住，雙手往頭後方triceps下 (同時，雙腳plie 蹲並將右腳上抬)，雙手直上舉 (同時雙腳站直)。抬右腳一邊15下，再換左腳抬起15下。

Exercise 6: Hold weight horizontally, contract abdominals while lifting the weight up in front, then lengthen abdominals while lowering the weight: 1 set of 15
腹部運動，雙手拿啞鈴由下往正前平舉 (肚子用力內縮)，雙手再下來 (肚子拉長，上身往上拉的感覺)。這樣一組做15下。

Exercise 7: Holding weight vertically, push weight overhead, pull down and in, then rotate right and left: 1 set of 15
腹部運動，雙手上舉，下來時 (肚子用力內縮)，再上身轉右左 (雙腳有點微蹲)，記得肚子用力撐住保護你的下背部。這樣一組做15下。

Exercise 8: With feet apart, hold weight horizontally and pull into chest, plié squat, then straighten and push weight overhead: 1 set of 15
雙腳站比肩膀寬些，雙腳蹲plie (同時，雙手拿啞鈴在胸前)，再雙腳站直 (同時，雙手上舉)，記得蹲時膝蓋不超過腳指尖。一組做15下。

Exercise 9: Feet in second position, clasp hands in front, rotate torso right, left, then hold right with knee lift while engaging the core, reverse: 60 seconds

腹部運動，雙腳開，雙手交叉握住，上身右左右轉 (1,2,hold)，定住時加上抬右腳。肚子要用力撐身體才會站穩。轉時下半身不轉。右左右，左右左，為一組，做60秒。



資料來源：Jazzercise Inc.