"Ultimate Gym Fitness Guide: دليل تمارين اللياقة البدنية في النادي الصحي - Guide ultime de fitness en salle pour une meilleure santé"
#dailymotion #youtube #facebook #instagram #twitter #twitch #motiongraphics #tv #vimeo #music #video #dlive #deezer #stream #fightingmentalillness #twitchclips #twitchaffiliate #twitchretweet #twitchshare #motion #twitchstreamer #ant #soundcloud #videos #flickr #scribaland #free #freewebsite #downloadyoutube #greece
#love #downloadmovie #downloadfilm #appoftheday #freeapp #spotify #tvseries #motionmate #design #aftereffects #download #games #lifehack #gelio #documentary #greekposts #klama #greekfunny #film #agriesmelisses #greekquotes #atithasesmouxritses #pubgmobile #katharmatafm #greekmemes #greektv #asteia #netflix #animation #logoanimation
Certainly! Here's the revised description with some channel claim words:
"Welcome to the International Zuby Gym Workout Channel – your passport to peak fitness! Dive into a global community of fitness enthusiasts as we sculpt our bodies and minds together. Unleash your potential with our diverse range of workouts, tailored for every level and ambition. From intense HIIT sessions to soothing yoga flows, we've got the fuel to power your fitness journey. Join us and conquer boundaries, one rep at a time. Your body knows no borders – let's redefine limits and sculpt greatness, worldwide!"
Category
🛠️
LifestyleTranscript
00:00This is mod one for the bloat.
00:01We are going to do a vertical clock.
00:03So your clock starts up here, 12 o'clock.
00:06You're going to jump up and hit the ball.
00:07Three o'clock, six o'clock, nine o'clock.
00:10Let's get started. Have some fun.
00:12Make sure you're practicing technique
00:13and it feels good in your body.
00:15Let's go. Wide legs, racket in the right hand.
00:18Let's do 12 o'clock.
00:19We're jumping up, hit the ball at 12 o'clock.
00:21And it's 12 o'clock, jump up.
00:23And now we're going to go six o'clock.
00:24This is a drop squat.
00:25Get low, go between the legs if you want.
00:28Doesn't matter. Six o'clock, get low,
00:29hit the ball.
00:30And let's go right leg, nine o'clock.
00:32So you're going to hop over and hit that ball.
00:35Let's go right leg again.
00:36Little crossover hop.
00:37And right leg, three o'clock.
00:39And right leg, three o'clock.
00:41A little bound, hop back.
00:42Keep moving your body. Have some fun.
00:45This is mod two for the tipsy saxon.
00:47Starting with your feet wider than hip distance apart.
00:50Bend into those knees, reach those arms up overhead.
00:52As you do your saxon side bend to the right,
00:55you're going to just test the waters.
00:56You're going to come up onto the ball of that left foot
00:59onto those tippy toes.
01:01Place the foot down, come back through center.
01:03Go to the other side.
01:04Start your saxon side bend to the left.
01:07Come onto the tippy toes of the right foot.
01:09Place the foot down, come through center.
01:11Keep changing sides.
01:17Try to keep the back of the neck long
01:20and your head positioned over the cervical spine.
01:26So you're going to bring your hands all the way out like so
01:33and make sure you're sitting super tall.
01:35So whether you're sitting like me
01:36in this cross-legged position
01:38or you're sitting like so in a mermaid position,
01:41it doesn't matter.
01:42You can even stand as long as your spine is tall
01:44and you're good.
01:45So palms are flat and down.
01:47Then you're going to open them up
01:48and squeeze the elbows to the mid back.
01:51And my palms are up now.
01:53Out and in.
01:54All right, you can exhale as you come in.
01:56Inhale out.
01:58Just like that.
01:59Make sure you're squeezing your shoulder blades together.
02:02Really builds up the posture and attacks the whole back
02:07and really squeeze when you're in right there.
02:09I want you to try 20 of these
02:11and make sure you pay attention to every single move
02:13because they count.
02:14All right, high five.
02:15This is mod two for the seated leg twist.
02:19Starting with your knees bent,
02:20just bring the heels onto the floor.
02:22Bring those hands behind you,
02:24just wider than shoulder width apart,
02:26fingers pointing straight backwards.
02:28From here, you're just going to let your knees
02:30fall over to the right.
02:31Let those knees touch the floor
02:32and then just take a peek over your left shoulder.
02:36And then coming back to neutral.
02:37Inhale, the head looks forward,
02:39bringing those knees to point up towards the ceiling.
02:41Then exhale.
02:42Let those knees fall to the left
02:45as you peek over the right shoulder.
02:47Moving here with your breath.
02:49Inhale, exhale.
02:51Just getting some nice rotation into the spine,
02:54opening through the shoulders
02:56and the upper part of the back.
02:59Continue moving here.
03:01This is mod three for the seated leg twist.
03:04Starting with those arms behind you,
03:06fingers pointing backward, nice long spine.
03:08A little bend into the knees,
03:09bring your weight onto the heels.
03:11Let those knees fall all the way over to the right
03:14and then really look over that left shoulder.
03:16Get some rotation into the upper part of the spine.
03:19And then inhale, everything comes back through center.
03:22Exhale, the knees fall to the left,
03:23looking over that right shoulder.
03:25Nice little rotation to the spine.
03:28Inhale, coming back to center and exhale.
03:32Getting a little bit more movement and rotation
03:35every time you move.
03:39Let your eyes guide the movement.
03:45Continue moving here from side to side.
03:47This is mod two for the windmill.
03:50Starting with your feet wider than hip distance apart.
03:52Pick up your toes and turn your toes out at 45 degrees.
03:56Bend into that front knee
03:57and then reach those arms out shoulder height,
03:59thumbs face up to the ceiling.
04:01From here, drop your left hand
04:03on the inside of that left leg,
04:05looking up at your right thumb.
04:07We're gonna lower that left hand down
04:08on the inside of that left leg for three.
04:11Lower down, one, two, three.
04:14And then come all the way back up
04:16to that starting position and go again.
04:18Lower down, one, two, three.
04:23Come straight back up.
04:25Keep moving with your breath.
04:26Lower down, one, two, three.
04:29Exhale up.
04:32Working that right side of the body.
04:34This is mod one for the push swing pull side plank.
04:38Setting up in side plank position.
04:40Right elbow underneath the right shoulder,
04:42wrist in front of elbow, fist on the floor.
04:44Push your left foot into the floor,
04:46you're gonna make this nice long body of yourself.
04:47Right knee is just resting onto the floor,
04:50really anchoring down using your core.
04:53Bringing that hand in towards your center,
04:55you're gonna push that left fist forward.
04:58And then you're gonna bring that arm,
04:59swing it all the way behind and over the head.
05:02And then pull that arm down.
05:05And then we reverse.
05:05So you go push, swing, pull.
05:10Push, swing, pull.
05:12Keep moving here with your breath.
05:15Push, swing, pull.
05:17Working the rotations of the joint.
05:19Push, swing, pull.
05:22This is mod three for the advanced psoas stretch.
05:25Starting in a lunge position.
05:26Let's step forward with that right foot.
05:28Make sure there's enough distance here between your feet.
05:31Lean forward.
05:32You're gonna reach that left arm up towards the ceiling.
05:35As you bend your left knee,
05:36you're gonna see if you can reach back
05:38for that left foot with that right hand.
05:41Doors, I flex that top hand.
05:42Draw your belly in, control your balance.
05:45And now as you inhale, breathe into that left butt.
05:48And as you exhale,
05:49just kind of move your torso to the right slightly,
05:52pushing that left hip bone forward.
05:54Getting that nice stretch into the psoas, into the quad.
05:59To come out, engage your core.
06:02And then slowly release the foot, release the hands.
06:05And just step back into kneeling position.
06:07And make sure you do the second side.
06:10Bicycles are pretty much the best move
06:12you can do for your abs.
06:14One study found they're twice as effective
06:16as a traditional crunch.
06:18And let's face it, nobody really likes crunches.
06:21Here's how you do them.
06:22Lie on your back on a mat with your knees bent,
06:25feet on the floor, and hands gently behind your back.
06:28Don't pull your neck.
06:30Lift your head, shoulders, and upper back off the floor.
06:33And simultaneously, move your right elbow
06:36and left knee to the side.
06:38Simultaneously, move your right elbow
06:40and left knee towards each other
06:42while straightening your right leg.
06:44Draw your knee back up and move your left elbow
06:47and right knee toward each other
06:48while straightening your left leg.
06:50The faster you pedal, the more muscles you activate.
06:54Aim to do three sets of 15 reps.
06:57Pretty simple, right?
06:59This is mod two for the bloat.
07:00We are gonna do a vertical clock.
07:02So your clock starts up here.
07:0312 o'clock, you're gonna jump up and hit the ball.
07:06Three o'clock, six o'clock, nine o'clock.
07:09Let's get started, have some fun.
07:11Make sure you're practicing technique
07:12and it feels good in your body.
07:14Fast feet, tennis racket in that right hand.
07:17Let's go, 12 o'clock, jump up, hit it.
07:19And fast feet, it's 12 o'clock again.
07:21Jump up, let's hit it.
07:22And six o'clock, a little drop squat, hit it.
07:25Six o'clock, drop squat.
07:27And right leg.
07:29Let's go, nine o'clock.
07:30You're gonna bound, cross over, jump back.
07:33It's nine o'clock again.
07:35Keep moving your body.
07:36Right leg, let's do three o'clock.
07:38Little leap, keep going.
07:40And let's do left leg, three o'clock.
07:43Woo, hit it.
07:45Keep moving your body, have some fun.
07:48This is mod two for the IT band twist.
07:51Come to lie on your back.
07:53Reach your arms out shoulder height,
07:55palms face up to the ceiling.
07:57From your figure four position,
07:59you'll just cross that left leg over the right.
08:02Pick your legs up.
08:04And then as you exhale,
08:05you're gonna let those knees fall towards the right,
08:08letting the outside of your right foot come to the floor.
08:11And just stay in here,
08:13feeling that nice twist to the left side of the body.
08:16Take an inhale.
08:17As you exhale, draw your belly button into your lower back.
08:20Feel that rotation into the spine.
08:23Breathing here.
08:24Make sure you keep your belly button pulled in,
08:26protecting the lower back.
08:28To come out, squeeze the belly in.
08:31Lift those knees back up to center.
08:34Uncross your legs.
08:35Make sure you do the other side.
08:37This is mod three for the reaching forward lunge.
08:40Come into neutral position.
08:42Reach those arms out like a tee.
08:44Step forward with that right foot.
08:45Bend into both knees 90 degrees.
08:48Twist towards that front leg.
08:50Reach your left hand to the inside of that right foot.
08:53Lift all the way back up.
08:55Rotate back to center.
08:56Push off the front foot and do the other side.
08:59Step forward, big step forward with that left foot.
09:02Bend into the knees.
09:03Rotate, lean forward.
09:06Come right back up.
09:07Turn your torso to face forward and step back up.
09:10Switching and alternating.