At Residence G, we believe luxury is more than just the exquisite external comforts that we provide within our serviced apartments and facilities. It’s also a way of living; continually working towards excellence, putting in sweat towards the best version of you that you can be.

在 G公寓,我们坚信奢华远不止我们酒店式公寓和设施所体现的外在的精致舒适。奢华亦是一种生活方式,要不断追求卓越,挥洒汗水,遇见最好的自己。

With our EnerGy sport and fitness centre offering sporting world class workout equipment, we encourage you to build a healthy and active lifestyle. Below, we’re including a list of easy exercises for each of our facilities to kick start your fitness routine for a fitter and firmer body:

G公寓能量健身中心配备世界一流的运动健身器材,助您营造积极健康的生活方式。下文列出了利用我们的各种器材开展简单锻炼的方式,快来启动健身计划,打造更加健康结实的身体吧:

01Stretching拉伸

Before any workout, it’s important to stretch first to avoid injuries. Here are a few rudimentary yoga poses to try at our yoga studio as a stretch before your strength workout or to get into the world of yoga! You just need some space and a mat. Yes, it’s that simple.

健身前先拉伸有助于避免受伤。您可先在瑜伽室开展这几个基本瑜伽动作,再进行力量训练或练习瑜伽!只需有限的空间和一块垫子而已,就是这么简单。

Butterfly

蝴蝶式

Sit with a straight back, join the feet, hold them with your hands and flap your knees. This will help you stretch the adductors – inner thighs muscles.

挺胸坐直,双脚并拢,用手握住双脚,双膝压下。该动作有助于拉伸内收肌,即大腿内侧肌肉。

Downward Facing Dog

下犬式

One of yoga’s most famous poses for good reason; it is the ultimate full body stretch. You can also ‘walk your dog’ by lifting one heel at a time to stretch your hamstrings.

这个最为知名的瑜伽动作之一名不虚传,能有效进行全身拉伸。你还可抬腿运动,每次抬起一个脚后跟,拉伸腘绳肌。

High Lunge

高弓步式

With most of us sitting all day, the high lunge helps us counteract the strain put on our bodies from a full day at the office.

我们大多数人整天坐着,高弓步式有助于缓解整天呆在办公室带来的压力。

Child Pose

婴儿式

Finish with the child pose to stretch your back while resting。

拉伸以婴儿式结束,在静止中拉伸背部。

02Strengthening 

力量加强

For a beginner workout that targets every major muscle group in the body, we have compiled an exercise list to follow at the gym. Make sure you start each exercise with low weights, and gradually move up. If your form falters, move to a lower weight. If you’re starting out, we recommend enlisting the guidance of an experienced coach. 

面向锻炼各主肌群的初学者,我们整理了一份健身房训练清单。每次训练请务必从小杠铃开始,逐渐增加。若身体不稳,则改用较轻的杠铃。开始训练时,我们建议由经验丰富的教练提供指导。

Bench Press

仰卧推举

One of the core markers of strength for a variety of fields, including the military. The bench press works your triceps and chest, helping you improve your pushing strength.

多个领域用于衡量力量的核心指标,包括军事领域。仰卧推举可锻炼三头肌和胸部,帮助增大推力。

Rows

划船式

Sculpt a strong back with this move to support your posture for long days at the office. It is extremely important to keep a straight back in this exercise to prevent injuries. No arching!

该动作有助于形成结实的背部,支撑你在办公室度过漫长一天。该训练对保持背部挺直非常重要,有助于防止受伤。还能防止弓背!

Lateral pulldowns

横向下拉

Targets shoulders, increasing pulling strength.

针对肩部,提高拉力。

Bicep Curls

二头肌弯举

This is the exercise that builds your proverbial guns. Biceps are not just for show; they’re an important force for lifting groceries or for throwing objects through the air.

该训练有助于锻炼你传说中的二头肌。二头肌不仅用于展示;还是提物或投掷的重要力量来源。

Squats

深蹲

Build a firm and bountiful booty with this move and increase your foundational strength for anything that requires your two legs!

该动作有助于打造紧致丰臀,能够增强腿部所有肌肉的基础力量!

Plank

平板支撑

This is the definitive core exercise. The core is named the core for a reason: with a strong core, your entire body’s coordination and balance increases.

这是明显的核心运动。核心运动之所以称之为核心是因为:只要核心力量强,整个身体的协调和平衡能力都会提高。

03Swimming

游泳

Swimming is the best full body workout you can have, all without any strain on your joints. Here we list two core swimming movements. 

游泳是最好的全身锻炼方式,不会给关节带来压力。我们在此列出了两大核心游泳动作。

Breaststroke

蛙泳

This movement is the most popular recreational swimming style, as the swimmer’s head is out of the water most of the time.

该动作是最受欢迎的休闲泳姿,游泳者的头大部分时间露出水面。

Freestyle/Front Crawl

自由泳/爬泳

Widely regarded as the fastest swimming style, this movement is usually the main attraction of Olympic swimming.

人们普遍认为该泳姿速度最快,该动作在奥林匹克游泳中通常极具吸引力。

Feel free to visit Residence G’s G Club, Jenny our EnerGy Manager will be delighted to provide you with further tips and insights on the most appropriate programs based on your goals.

欢迎光临 Residence G 的 G Club,能量健身经理 Jenny 会根据您的目标提供最适宜锻炼计划的建议和见解。

And don’t forget to complement your workout program with a healthy diet for optimal results. The ClubHouse has healthy bites available including vegetarian dishes from its menu.

别忘了用健康的饮食来搭配您的健身计划,以达到最佳效果。G公寓俱乐部提供健康饮食,包括菜单上的素食哦。

For further information, reach out to us by email at [email protected] or by calling +86 755 8663 7888

更多信息,请联系我们:邮件[email protected] 或者电话 +86 755 8663 7888

Residence G 深圳G公寓

深圳G公寓 南山区东滨路4078号

Residence G Shenzhen , 4078 Dongbin Road, Nanshan District, Shenzhen  

Event Reservations:

[email protected]

(86) 755 8663 7888 (ext. 8889)

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