Jazzercise 在家運動 video 5

 


Exercise 1: Warm up with feet apart and weights at your side, pulse plié 2x, then pulse with the right knee up 2x, pulsing plié 2x, then pulse with the left knee up 2x: 60 seconds
暖身，雙手拿啞鈴定住，雙腳蹲蹲，再抬右腳(同時蹲蹲)，一直蹲就對了。做60秒。

Exercise 2: With feet hip distance apart, pulse plié with right relevé and right biceps curl, reverse: 1 set of 15
雙腳開與臗部同寬，雙腳plie蹲，踮右腳尖(加上右手biceps曲) ，雙腳蹲，踮左腳尖(加上左手biceps曲)。一樣一直蹲，一右一左為一組，做15下。

Exercise 3: Toes and knees forward, right knee bent, tip from the hip, lift arms out and in (delt fly): 1 set of 15 and reverse left
雙腳開，腳尖膝蓋朝前，右腳lunge曲，上身前傾肚子用力定住，雙手開合，記得合時不要兩個啞鈴併在一起，雙手下微開定住，完全控制啞鈴。一邊做15下，再換邊。

Exercise 4: With feet hip distance apart, overhead press with right arm while pivoting right leg inward in relevé, return center: 1 set of 15 and reverse

雙腳開與臗部同寬，右手上舉 (同時，上身微轉左，加上右腳微轉踮腳尖)，手下來 (身體回正)。一邊15下，再換邊。
Exercise 5: In a turned out second position, hold a single weight horizontally with both hands and press weight side to side while completing right/left turned out lunges in 3s: 60 seconds (Exercise from “You Need to Calm Down”)
雙腳大開，lunge右左右 (雙手拿啞鈴平行移動右左右) (1,2,hold,hold))，lunge左右左。共做60秒。

Exercise 6: All fours position, weight in right hand, rotate left with curved arm and move into a triceps kickback: 1 set of 15 and reverse (Exercise from “Beautiful People”)
跪趴著，雙腳微開，右手拿啞鈴曲定住，上身轉往左，再回來並triceps kick back後，記得手肘定住不晃擺，直直後回來曲。一邊做15下，再換邊。

Exercise 7: Push-ups, any level: 1 set of 10 to 15
伏地挺身。也可以雙腳跪著，上身往上再上來。

Exercise 8: Seated with hands behind head, reverse sit-up with torso rotation right/left and lengthen up with torso rotation right/left: 1 set of 15
腹部運動，上身微往後傾定住 (肚子用力撐住)，上身轉右左，再起來正，上身轉右左。這樣一組，做15下。記得雙手手肘開，不要抱住你的頭。

Exercise 9: Lying on your back with legs up over your hips, slowly lower legs to hover over floor, bent knees pull in, legs extend over hips: 1 set of 15
腹部運動，雙腳併直上抬，雙腳直直撐住往下，再回來曲，再往上打直。這樣一組做15下。用看的就覺得肚子會很痛，記得肚子用力撐住，試著不要用到下背部的力量撐太多。

Exercise 10: Lying on your back with legs up over your hips, pulse legs out with knees bent and toes pointed: 60 seconds

大腿運動。躺著，雙腳上膝蓋微彎，腳尖下壓，雙腳外開拉。做60秒。



資料來源：Jazzercise Inc.