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[体育舞蹈]私人美女教练健身教程 [复制链接]

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只看楼主 倒序阅读 使用道具 0 发表于: 2020-05-13
98_lunge_twist(下半身,中级)静.mp4 jyB^a;-  
8.6M o+Cd\D69S  
341_mod_jumping_jacks(有氧运动,初级).mp4 (#,0\ea{x  
5.3M T6_LiB @  
300_star_toe_touch(柔韧性,初级)静.mp4 )vWI{Q]r  
8.7M ,xmL[Yk,  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 ~Y;_vU  
11.4M t$+[(}@ +  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 >wx 1M1  
11M fP 4  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 2smQD8t  
12.3M P(h[QAM  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 ^}Vx5[  
12M K`%{(^}.  
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 $7\Al$W\  
8.8M &IYSoA"Nz  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 5}-e9U  
7.4M KlOL5"3  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 wX?< o  
5.3M sUl/9VKl  
242_cat_cow(柔韧性,初级)静.mp4 ~t0\Q; @($  
7.9M e:2e5gz  
241_180_jumps(有氧运动,中级).mp4 ]H[%PQ r`Z  
5.9M JSKAlw  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 ;F3#AO4(  
8.1M .]gY{_|x  
239_side_lunge_touchdown(下半身,中级)静.mp4 Km/#\$|}  
8.1M Zq[aC0%+  
237_sl_jump_squats(下半身,高难度).mp4 Q--Hf$D]H  
7.9M oY;=$8y<q  
235_sl_squats(下半身,中级)静.mp4 2$S^3$k'  
9M fT$Fv  
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 #ArMX3^+w7  
8.8M %N.qu_,IZ  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 o]gS=iLp  
8.1M UB5X2uBv  
230_knee_plyo_push_ups(上半身,中级).mp4 U_\3preF  
5.8M 'UW]~  
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 @x u/&pbI  
7.5M *.g@6IkAQ  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 1 UyQ``v/  
8M 0J \hku\  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 -`d9dJ dB  
6.7M Gh.@l\|tf  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 Ic!8$NhRS  
8.4M 6xfG`7Az  
225_beetle(腹肌和核心肌群,中级)静.mp4 :>G3N+A)  
6.1M j)A$%xUo  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 @)hrj2Jw  
6.8M RlW7l1h&  
223_prone_x(腹肌和核心肌群,中级)静.mp4 TOUP.,f/!  
9.2M @20~R/vh  
221_bent_leg_cross_overs(下半身,初级)静.mp4 E 0k1yA  
8.5M J|Af` HJ  
219_fire_hydrant(下半身,初级)静.mp4 =A yDVWpE  
8.1M ICbT{Mla  
217_donkey_kicks(下半身,初级)静.mp4 kuEB  
7.5M f*uD9l%/  
216_frog_squats(下半身,中级).mp4 ~4MUac^w  
8.4M E]opA$JQ  
214_squat_jacks(下半身,中级).mp4 Z{#;my*X|  
7.8M QAI!/bB  
213_sl_crab_bridge(下半身,中级)静.mp4 yEvuTgDv  
8.2M S z qY@  
212_crab_bridge(下半身,初级)静.mp4 #" 3az8u  
7M <;T$?J9  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 @-g'BvS  
6.7M h~ F`[G/'  
210_knee_up_down_push_ups(上半身,中级)静.mp4 %\uEV  
9.2M aucQZD-_"  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 Gb?O-z%8*  
7.4M 'J0Erk8(  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 Y$L>tFA  
9.9M @1p ,  
207_knee_push_up_side_planks(上半身,中级)静.mp4 BAQ;.N4  
8.3M pN]$|#%q(  
206_knee_commander_push_ups(上半身,中级)静.mp4 @X\2K?c(v  
7.6M J&<uP)<  
205_knee_stagger_push_ups(上半身,中级)静.mp4 hhZU E]  
8.3M \K,piCVViN  
200_arm_circles_backward(上半身,初级)静.mp4 KR4vcI[4  
5.7M lMcSe8LBQa  
199_arm_circles_forward(上半身,初级)静.mp4 vW\|% @hW,  
5.7M ^mNPP:%iN  
198_hip_openers(下半身,初级)静.mp4 eqFOPK5q  
7M a%h'utF{[  
197_walking_high_knees(有氧运动,初级).mp4 -_>g=a@&  
6.6M cdH Ug#  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 4 Ii@_r>  
6.3M XIrNT:h4  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 /nX+*L}d/  
4.2M .F*2]xj@"  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 ; ~Em,M"o  
4.6M qL\*rYe<  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 GA8cA)]zOD  
6.9M lQ}e"#<  
192_wall_pectoral_stretch(柔韧性,初级).mp4 _:tclBc8R  
5.9M c= -2c&=&  
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 Ya_4[vR<  
6.3M A{7N #-h_  
190_childs_pose(柔韧性,初级)静.mp4 JW5SBt>  
5.5M w|1Gb[  
189_cobblers_stretch(柔韧性,初级)静.mp4 .W>8bg'u9  
6.7M 9hG+?   
187_declined_wall_push_ups(上半身,高难度).mp4 YBX7WZCR  
4.9M F! |?S:X  
184_wall_handstand_kick_up(全身,中级).mp4 4't@i1Ll(  
4.7M C~5-E{i  
181_wall_climbs(全身,高难度).mp4 P'nbyF  
7.4M  })l+-H"  
180_marching_wall_sit(下半身,中级)静.mp4 yk5T"# '+  
6.3M YS_9M Pi  
178_hip_adduction(下半身,初级)静.mp4 x%;Q /7&$  
4.9M UJ0Dy ` f  
177_hip_abduction(下半身,初级)静.mp4 E"[^^ <I  
5M GC3:ZpV`  
175_wall_bridge(下半身,初级).mp4 zn4 Yo  
6.1M t?-7Z6  
173_wall_sit(下半身,初级)静.mp4 z"eh.&T  
3.6M ?gSk%]S/!  
172_wall_push_offs(上半身,初级).mp4 OGy/8B2c  
5M IXSCYqoK  
170_inclined_wall_push_ups(上半身,初级)静.mp4 GMw|@?:{  
4.4M v!;E1  
169_up_downs(上半身,高难度).mp4 ,]N!I%SI  
6.8M !n`ogzOh  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 jH*+\:UP-  
5.8M h&!k!Su3#  
166_pike_push_ups(上半身,中级)静.mp4 PAe2 hJ  
6.8M ax0:v!,e  
164_knee_up_downs(上半身,初级)静.mp4 k?.HW?=zy  
7.6M ^"w.v' sL  
163_triceps_dip(上半身,初级).mp4 3q:-98DT  
8.3M lPS A  
160_kneel_stand(下半身,中级)静.mp4 /~_Cb= 7  
4.8M ;3n0 bKDY  
159_speed_skaters(有氧运动,中级).mp4 -(n[^48K  
3.9M qj71 rj  
158_skier_jumps(有氧运动,中级).mp4 }lgqRg)F9[  
6.9M b8 J\Lm|J  
157_outward_calf_raises(下半身,初级)静.mp4 `>fN? He  
5M &DX9m4,y  
156_inward_calf_raises(下半身,初级)静.mp4 Rk PY@>  
4.9M %J `;  
155_calf_raises(下半身,初级)静.mp4 ~6'6v 8  
4.7M IbpE@C  
154_single_leg_bridge(下半身,初级)静.mp4 _"Q +G@@  
5.3M Z6&s 6MF  
153_bridge(腹肌和核心肌群,初级)静.mp4 fB5Bh;K  
4.1M {uO8VL5+Qx  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 x5m .MQ J  
8.2M SVp]} !jI  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 tg~&kaz  
6.2M yZ,k8TJ",  
149_skier_abs(腹肌和核心肌群,高难度).mp4 ,{c9Lv%@J  
7.4M &Ko}Pv  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 9`^VuC'  
4.8M 8\8uXOS  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 as R6,k  
7.3M  w\;=3C`  
146_v_ups(腹肌和核心肌群,高难度).mp4 dUn8Xqj1  
4.5M uw+v]y  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 i~z:Fe {  
6.7M >qx~m>2|8]  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 >w9)c|  
7.8M V#!ypX]AB[  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 6!bA~"N  
4.2M nl5K1!1  
141_superman_pull(腹肌和核心肌群).mp4 _dsd{&  
6.6M K4n1#]8i  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4 Rv q_Zsm  
5.3M ;lX:EU  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 KN~E9oGs  
5.7M ]Nt97eD)  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 \9se~tAl3  
7.2M WGG|d)'@  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 gKb4n Nt  
4.7M l$,l3  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 y%TR2CvT  
7.2M ~uC4>+dk  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 j\dkv_L  
6.4M 8)"KPr63M  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 DGHX:Ft#  
5.6M T ,7Y7MzF  
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 -#gb {vj  
5.9M {K3\S 0L  
129_inchworms(腹肌和核心肌群,初级)静.mp4 O|y-nAZgU  
6.3M A$XjzTR  
128_superman(腹肌和核心肌群,初级)静.mp4 i'e^[ oZ  
4.7M $Q{1^  
127_crunches(腹肌和核心肌群,初级)静.mp4 f!LZT!y  
10.4M i;)g0}x`  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 3<mv9U(  
6.8M  _&(ij(H  
124_mountain_climbers(有氧运动,初级)静.mp4 M8cLh!!  
4.8M z(\H.P#  
122_tuck_jumps(有氧运动,高难度).mp4 3sp*.dk  
4.8M %m+MEh"b5  
121_squat_stars(有氧运动,高难度).mp4 m\Tq0cT$  
5.4M X'?v8\mPK  
120_lateral_jump_touchdown(有氧运动,高难度).mp4 'd U$QO  
6.3M &g& &-=7)  
119_squatting_quick_feet(有氧运动,中级).mp4 HENCQ_Wra  
5.8M ['R=@.  
118_lateral_jumps(有氧运动,中级).mp4 Plq [Ml9  
3.5M /$eEj  
117_clap_jacks(有氧运动,初级).mp4 Cg{$$&_(Hj  
3.8M W^=89I4]  
116_star_jacks(有氧运动,中级).mp4 =dA T^e##  
4.5M 2WUBJ-qnuT  
115_quick_feet(有氧运动,初级).mp4 ^ _+ks/  
4.4M c(Ha"tBJ  
113_crossing_punches(有氧运动,初级)静.mp4 &PgdCijGq;  
3.4M oC7#6W:@w  
112_punches(有氧运动,初级)静.mp4 s}z,{Y$-t  
7M X!2|_  
111_jog_in_place(有氧运动,初级)静.mp4 J$EEpL  
3.9M *(>$4$9n  
109_rockstars(有氧运动,初级).mp4 _r8A O>  
5.2M "5y^s!/  
108_wide_high_knees(有氧运动,初级).mp4 +z[!]^H]4  
5.2M /Hx0= I  
106_high_knees(有氧运动,初级).mp4 2~`dV_  
5.9M =u'/\nxCF  
105_jumping_jacks(有氧运动,初级).mp4 YKx0Zs  
5.2M [ThzLk#m  
104_jump_lunges(下半身,高难度).mp4 ]cA~%$c89s  
5.3M =OHDp7GXO>  
103_lunge_high_knee_jumps(下半身,高难度).mp4 \!^o<$s.G  
5.9M ,3n}*"K  
100_single_leg_deadlift(下半身,中级)静.mp4 ffB]4  
5M @2$8o]et  
099_touchdown_lunges(下半身,中级)静.mp4 }`M6+.z3F  
7.9M FN,uD:a  
097_pivot_lunges(下半身,中级)静.mp4 u?J(l)gd  
4.7M o>*{5>#k'  
096_side_lunges(下半身,中级)静.mp4 hy]AH)?pR  
8.2M HkV/+ {;S~  
095_curtsy_lunges(下半身,中级)静.mp4 CTP%  
4.6M cq=R  
094_pendulum_lunges(下半身,中级)静.mp4 (gmB$pwS  
9.1M ^7''x,I  
093_lunge_to_front_kick(下半身,中级)静.mp4 mY AFruN  
9M @'rO=(-b  
092_lunge_to_high_knee(下半身,中级)静.mp4 f7W=x6Z4  
4.5M C`#N Q*O  
091_backward_lunges(下半身,初级)静.mp4 N-Z 9  
8M tV,zz;* Oe  
090_walking_lunges(下半身,初级).mp4 y@Or2bO#  
5.8M ]e3nnS1*.  
089_forward_lunges(下半身,初级)静.mp4 w[+!c-A:H  
8.5M b;O+QRa  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 :_H88/?RR  
7.6M *&PgDAQ  
087_narrow_6_count_burpees(全身,高难度).mp4 Bf}_ Jw-=  
4.4M -)Vj08aP  
086_6_count_burpees(全身,高难度).mp4 }rQ*!2Y?  
6.6M G`P+J  
085_ultimate_burpees(全身,高难度)静.mp4 .) GVb<w  
8.3M PaZYs~EO  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 P>kx{ ^  
7M Tc*PDt0C  
082_one_legged_4_count_burpees(全身,中级).mp4 GkC88l9z  
5.3M <>:kAT,sP  
081_flat_out_burpees(全身,中级).mp4 pqr" x2=.  
6.8M a&[nVu+  
079_4_count_burpees(全身,初级).mp4 w}i.$Qt  
6.9M i,HAXPi  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 4<Y?#bm'  
5.3M :W&\})  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 {h=Ai[|l4Q  
7.4M ?c+;  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 CP'-CQ\Q  
6.1M 7.t$#fzi  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 ] QEw\4M?=  
6.6M k8JPu"R  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 9e5UTJ  
7.2M PA/6l"-`3  
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 5e  LPn  
4.6M k$>T(smh  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 @e7+d@ O<  
6.6M IviWS84  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 r__M1 !3  
5.9M x9e 9$ww}  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 vKC>t95  
7.4M x'qgpG}?]  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 '$zFGq }}  
6.7M pDLo`F}A  
061_low_plank(腹肌和核心肌群,初级)静.mp4 >']H)c'2  
6.4M 3{l"E(qqZ  
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 uprQy<I@  
7.8M ZZ(@:F  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 24Fx x9 g  
8.9M V_pBM  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 /b|sv$BN  
4.7M [ZbK)L+_  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 "mf;k^sqS  
4.6M 8\9EDgT  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 2$91+N*w9  
7.2M &g!/@*[Nhh  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 (G VGoh&  
7.9M AL0Rn e N  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 bq O"k t  
6.3M L7-nPH  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 9?8`" v  
6.5M 2YyZiOMSc  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 d#\n)eGr  
6.5M 1|VJN D  
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 =-qsz^^a-  
6.1M v`&Z.9!Tz^  
046_high_plank(腹肌和核心肌群,初级)静.mp4 kXr %73s  
6.3M bv/b<N@4?$  
045_pistol_squats(下半身,高难度)静.mp4 wO#+8js  
3.6M vF&b|V+,  
044_180_jump_squats(下半身,高难度).mp4 Y"qY@`  
7.5M '}u31V"SS  
042_butt_kicker_jump_squats(下半身,高难度).mp4 ThxrhQ q[+  
7.2M &; \v_5N6  
040_forward_jump_squats(下半身,中级).mp4 sfa'\6=O  
5.4M J%)2,szn0  
039_squat_to_high_knee_jumps(下半身,中级).mp4 ShpnFuH  
8M lI 1lP 1  
038_squat_side_kick(下半身,中级)静.mp4 (zBQ^97]  
4.7M ZAZCvN@5  
036_prisoner_squats(下半身,中级)静.mp4 eW0=m:6  
5M F0Hbklr  
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032_jump_squats(下半身,中级).mp4 dK: "  
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027_squats(下半身,初级)静.mp4 Ef.4.iDJrR  
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019_narrow_to_wide_push_ups(上半身,高难度).mp4 : !3y>bP)  
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018_alligator_push_ups(上半身,高难度)静.mp4 s2~dmZ_B|_  
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014_up_down_push_ups(上半身,中级).mp4 r%d 11[z  
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005_narrow_push_ups(上半身,初级)静.mp4 t<F]%8S  
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