你絕對要做的舞蹈皮拉提斯 全站立 40 MIN FULL BODY PILATES HIIT | Dancer’s Body | All Standing | 莎夏 Day 7

Hey 夥伴們，歡迎你來到「世界地球日 - 21天減碳運動挑戰」的第7天。今天的運動很特別，我在原有的皮拉提斯中加入舞蹈的元素，帶你用身體的流動，結合全身性的肌群做重點鍛鍊。每一套動作都講求皮拉提斯中的6大元素：呼吸、核心、控制、專注、流暢、精準，而且因為融合舞蹈元素，也特別講求肢體的延伸與方向性。我最喜歡皮拉提斯的一件事情，就是我可以透過皮拉提斯認識到細微的肌肉群，重新感受到自己的身體。「充實、紮實、精實」，是這一堂課程的訓練目標，希望你可以在運動的過程中，慢慢感受到 (:

特別提醒: 今天運動會需要用到2個瑜伽磚，我會建議厚度超過7公分以上，因為我們有要將雙手墊高做平板支撐的變化組合技。

詳細動作及名稱，請參考英文區域說明

更多21天運動挑戰說明，請下載高畫質的完整課程手冊
https://drive.google.com/file/d/1JAql...
其他天數挑戰影片
Day1 -    • CP值最高！無器材徒手健身 30分鐘練全身 絕對有感 (含收操) 30 MIN WA...  
Day2 -    • 追劇也能運動 25分鐘全站立燃脂運動 | 超級燃脂 | 零基礎也能練 25 MIN ...  
Day5 -    • 這輩子沒那麼舒爽過 全身瑜珈拉伸 30 MIN FULL BODY STRETCHI...  
Day6 直播 -    • 絕對開心，絕對爆汗，絕對爽的有氧運動舞蹈 | Day 6 莎夏 金曲  FREE 4...  
運動前熱身運動 -    • 8分鐘 運動前熱身 BEST WARM UP FOR AT-HOME WORKOUT...  
歡迎分享你的運動成果讓我知道，請在社群標註我的帳號 #movewithsa

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♡ 本次挑戰所有器材，都是使用我最愛的 QMAT，歡迎點選以下連結選購：
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I combined two of my favorite things into this exercise - Dance & Pilates. Whenever I learn something new in Pilates I wonder what the hell I was doing in all those other workouts before Pilates. I always find muscles and spaces that no other workout has shown me I had. Enjoy!

Workout structure:
4 Rounds
Each movement is 40 sec on, 20 sec off.

Round 1 & 2 Around the world to wild squat
Lunge to upper body rotation (R)
Lunge to upper body rotation (L)
Lifted heel freestyle
Knee bend snow angle combo
Single leg raises and side twist (L)
Single leg raises and side twist (R)
Squat to Lateral knee raise
Alt knee to elbow and pile’
Running scissors

Round 3
Pile’ with lateral reach
Quarter squat on the block (R)
Quarter squat on the block (L)
Extended Single leg to squat (R)
Extended single-leg to squat (L)
Bicep squeeze with lifted foot (R)
Alt supported low lunge
Bicep squeeze with lifted foot (L)
Alt single-leg raises to wild squat

Round 4
Pile’ with lateral reach
Quarter squat on the block (R)
Quarter squat on the block (L)
Extended Single leg to squat (R)
Extended single-leg to squat (L)
Bicep squeeze with lifted foot (R)
Alt supported low lunge
Bicep squeeze with lifted foot (L)
Lifted heels narrow squat
Alt heel lifted pile’

☆ JOIN THE EARTH DAY 21 SHRED CHALLENGE ☆
FREE Full Program Schedule (Eng)- https://drive.google.com/file/d/1XEEI...
Day1 -    • CP值最高！無器材徒手健身 30分鐘練全身 絕對有感 (含收操) 30 MIN WA...  
Day2 -    • 追劇也能運動 25分鐘全站立燃脂運動 | 超級燃脂 | 零基礎也能練 25 MIN ...  
Day3 -    • 30分鐘 臀腿肌力這樣練 居家徒手鍛煉 30 MIN KILLER LOWER BO...  
Warm Up -    • 8分鐘 運動前熱身 BEST WARM UP FOR AT-HOME WORKOUT...  
Cool Down - Included in every workout video.
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#莎夏 #sashachen #movewithsa #居家健身 #cooldowninclude #burncaloriesfastcardio #womanstrenghtworkout #30minupperbody #tonedupperbodyworkout

DISCLAIMER | When joining me for this workout video, you need to take some precautions as your health and safety are the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional give you advice on your exercise form. Sasha Chen will not be responsible or liable for any injury or harm you sustain as a result of this video. Thank you.