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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 .LafP}%  
8.6M iR4CY-  
341_mod_jumping_jacks(有氧运动,初级).mp4 _,b%t1v  
5.3M ?n/:1LN,  
300_star_toe_touch(柔韧性,初级)静.mp4 ro37H2^Ty  
8.7M </<_e0  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 v%> ?~`Y  
11.4M :c,\8n  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 '9GHmtdO,  
11M VS^%PM#:/  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 lfu1 PCe5  
12.3M WX 79V  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 2uw%0r3Vi6  
12M V~5vVY_HG&  
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 E?&dZR  
8.8M 'q1)W'  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 sCaw"{5qc  
7.4M r4NI(\gU  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 [w~teX0!  
5.3M ~/[cZY @  
242_cat_cow(柔韧性,初级)静.mp4 z>k6T4(  
7.9M =(*Eh=Pw  
241_180_jumps(有氧运动,中级).mp4 ` e~/  
5.9M (|ga#% iI  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 t=S94 ^g  
8.1M 'O]_A57  
239_side_lunge_touchdown(下半身,中级)静.mp4 >U"f1q*$  
8.1M i>T{s-3v  
237_sl_jump_squats(下半身,高难度).mp4 I Jq$GR  
7.9M $$ {ebt  
235_sl_squats(下半身,中级)静.mp4 $ sEe0  
9M Dc oTa-~  
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 {^9,Dy_D  
8.8M X =S;8=N  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 gq[}/E0e  
8.1M {exF" ap  
230_knee_plyo_push_ups(上半身,中级).mp4 m*P~X*St  
5.8M gU>Y  
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 +Qu~UK\   
7.5M -N5r[*>  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 OjMDxG w  
8M OdRXNk:k-j  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 S7wZCQe  
6.7M D.qbzJz  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 *|$s0ga C  
8.4M |Uy hH^  
225_beetle(腹肌和核心肌群,中级)静.mp4 <3HW!7Ad1  
6.1M l/LRr.x  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 'n4zFj+S  
6.8M / c/!13|  
223_prone_x(腹肌和核心肌群,中级)静.mp4 &z{oVU+mA  
9.2M 4OCz:t  
221_bent_leg_cross_overs(下半身,初级)静.mp4 LLgN%!&  
8.5M +?MjY[8j  
219_fire_hydrant(下半身,初级)静.mp4 bLu6 |YB  
8.1M JS&l h  
217_donkey_kicks(下半身,初级)静.mp4 dSIMwu6u  
7.5M w \0=L=J  
216_frog_squats(下半身,中级).mp4 ]| Vm!Q  
8.4M OD>-^W t;%  
214_squat_jacks(下半身,中级).mp4 TKoO\ \  
7.8M 1ErH \!  
213_sl_crab_bridge(下半身,中级)静.mp4 'y cs{}'  
8.2M IIop"6Ko  
212_crab_bridge(下半身,初级)静.mp4 W@"M/<r@/  
7M QHMXQyr(  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 M%&`&{  
6.7M }kL% l  
210_knee_up_down_push_ups(上半身,中级)静.mp4 FjiLc=RXXz  
9.2M f=~@e#U  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 zCO5 `%14  
7.4M LfOGq%&  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 'r1&zw(  
9.9M 0%F C;v0  
207_knee_push_up_side_planks(上半身,中级)静.mp4 ?\$77k  
8.3M [p4a\Qg0  
206_knee_commander_push_ups(上半身,中级)静.mp4 s}|IRDpp  
7.6M .&r] ?O  
205_knee_stagger_push_ups(上半身,中级)静.mp4 Y z-b~D/=}  
8.3M (jY.S|%  
200_arm_circles_backward(上半身,初级)静.mp4 nkN]z ^j  
5.7M EW2e k^  
199_arm_circles_forward(上半身,初级)静.mp4 c~R ElL  
5.7M \FVR'A1  
198_hip_openers(下半身,初级)静.mp4 5Odi\SJ&  
7M z_JZx]*/  
197_walking_high_knees(有氧运动,初级).mp4 (nBJ,v)  
6.6M [`ttNW(_  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 B TcxBh  
6.3M gvA&F |4  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 rQisk8 %  
4.2M '|Q=J)  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 -fUz$Df/R  
4.6M 0" R|lTYq  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 VJ_E]}H  
6.9M Mqw&%dz'_  
192_wall_pectoral_stretch(柔韧性,初级).mp4 f_raICO{R  
5.9M .V/TVz!b  
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 xu+wi>Y^  
6.3M 8(Z*Vz uu  
190_childs_pose(柔韧性,初级)静.mp4 5^* d4[&+  
5.5M ",Q\A I  
189_cobblers_stretch(柔韧性,初级)静.mp4 4,$x~m`N  
6.7M aN;L5;m#>{  
187_declined_wall_push_ups(上半身,高难度).mp4 -pqShDar|  
4.9M o6vm(I%  
184_wall_handstand_kick_up(全身,中级).mp4 S'3l<sY  
4.7M r T* :1  
181_wall_climbs(全身,高难度).mp4 p[Q   
7.4M ,3fw"P$  
180_marching_wall_sit(下半身,中级)静.mp4 t~ U:{g~  
6.3M %j^=  
178_hip_adduction(下半身,初级)静.mp4 W4>8  
4.9M xZ,g6s2o  
177_hip_abduction(下半身,初级)静.mp4 3)Paf`mr  
5M sF|<m)Kt{W  
175_wall_bridge(下半身,初级).mp4 ;Rwr5  
6.1M 4s"8e]q =  
173_wall_sit(下半身,初级)静.mp4 OSkZW  
3.6M 2@e<II2ha8  
172_wall_push_offs(上半身,初级).mp4 [HNGTde&  
5M Yj0Ss{Ep  
170_inclined_wall_push_ups(上半身,初级)静.mp4 U.wgae].O;  
4.4M Q3oVl^q  
169_up_downs(上半身,高难度).mp4 Z#4? /'  
6.8M [IV8  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 vaK$j!%FE  
5.8M ND21;  
166_pike_push_ups(上半身,中级)静.mp4 '{OZ[$E  
6.8M vkBngsS  
164_knee_up_downs(上半身,初级)静.mp4 YToRG7X#  
7.6M KtV_DjH:  
163_triceps_dip(上半身,初级).mp4 3s>& h-E  
8.3M {SROg;vA  
160_kneel_stand(下半身,中级)静.mp4 pOS.`rSK  
4.8M `7N[rs9|S  
159_speed_skaters(有氧运动,中级).mp4 1Z`<HW"  
3.9M sKHUf1   
158_skier_jumps(有氧运动,中级).mp4 % ;6e@U}  
6.9M urog.Q  
157_outward_calf_raises(下半身,初级)静.mp4 9IIe:  
5M KZDB\T  
156_inward_calf_raises(下半身,初级)静.mp4 )cOm\^ ,  
4.9M 9B*SWWAj  
155_calf_raises(下半身,初级)静.mp4 {kZhje^$vi  
4.7M WVwNjQ2PM  
154_single_leg_bridge(下半身,初级)静.mp4 L"('gc!W  
5.3M gL}K84T$S  
153_bridge(腹肌和核心肌群,初级)静.mp4 NO9Jre  
4.1M wF38c]r`\<  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 O[`n{Vl/  
8.2M "t\rjFw  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 6dg[   
6.2M k87B+0QEL  
149_skier_abs(腹肌和核心肌群,高难度).mp4 -M[5K/[  
7.4M k92189B9j/  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 V?5_J%  
4.8M //6m2a  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 L'[ '7  
7.3M Lb/a _8<E?  
146_v_ups(腹肌和核心肌群,高难度).mp4 0n3O;=[aV  
4.5M !_V*VD  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 +o_`k!  
6.7M S!g&&RDx  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 jkPXkysm  
7.8M e1+ %c9UQ  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 IlS{>6  
4.2M p]pFZ";70  
141_superman_pull(腹肌和核心肌群).mp4 OjZ+gl}  
6.6M P^1rNB  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4  r*,]=M W  
5.3M <cWo]T`X!  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 $wX5`d 1  
5.7M ]`UJwq  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 :l*wf/&z  
7.2M 9 -TFyZYU  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 KE(kR>OB]  
4.7M h! )(R<  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 rVf`wJ6b  
7.2M $1UN?(r  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 L!e@T'  
6.4M , :kCt=4%  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 w@oq.K  
5.6M zHx ?-Q&3  
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 Bpqq-_@  
5.9M ][0HJG{{g  
129_inchworms(腹肌和核心肌群,初级)静.mp4 ^{Mx?]z  
6.3M eH1Y!&`  
128_superman(腹肌和核心肌群,初级)静.mp4 2gFQHV  
4.7M kW/ksz0)  
127_crunches(腹肌和核心肌群,初级)静.mp4  ExnszFX*  
10.4M 2poU \|H  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 JXvHsCd?  
6.8M {`1zVTp[<  
124_mountain_climbers(有氧运动,初级)静.mp4 Dcp,9"yt%  
4.8M 0jg-]  
122_tuck_jumps(有氧运动,高难度).mp4 n287@Y4Ru  
4.8M sQt@B#;  
121_squat_stars(有氧运动,高难度).mp4 2f~s$I&l#  
5.4M U(i2j)|^I3  
120_lateral_jump_touchdown(有氧运动,高难度).mp4 /=-E`%R}!  
6.3M 9K%E+_7b  
119_squatting_quick_feet(有氧运动,中级).mp4 sb8SG_c.  
5.8M ~%GUc ~  
118_lateral_jumps(有氧运动,中级).mp4 $Y ]*v)}X  
3.5M +LX&1GX  
117_clap_jacks(有氧运动,初级).mp4 6%fU}si ,  
3.8M [% 3{mAd  
116_star_jacks(有氧运动,中级).mp4 _s=[z$EN&  
4.5M {qh`8  
115_quick_feet(有氧运动,初级).mp4 z{AfR2L  
4.4M ;Hm\?n)a  
113_crossing_punches(有氧运动,初级)静.mp4 i>0bI^H  
3.4M c.d*DM}W  
112_punches(有氧运动,初级)静.mp4 cIq3En  
7M BfhOe~+i  
111_jog_in_place(有氧运动,初级)静.mp4 O0~[]3Y[=  
3.9M =I*"vwc?  
109_rockstars(有氧运动,初级).mp4 s<^UAdLnl  
5.2M lYq R6^  
108_wide_high_knees(有氧运动,初级).mp4 a0.)zgWr  
5.2M r)*KgGsk  
106_high_knees(有氧运动,初级).mp4 9fe~Q%x=u  
5.9M |@Z QoH  
105_jumping_jacks(有氧运动,初级).mp4 Le_?x  
5.2M ~omX(kPzK  
104_jump_lunges(下半身,高难度).mp4 #<l ;YT8  
5.3M WI~';dK2]  
103_lunge_high_knee_jumps(下半身,高难度).mp4 BDcl1f T  
5.9M 'JRkS'ay  
100_single_leg_deadlift(下半身,中级)静.mp4 Aja'`Mu  
5M G =lC[i  
099_touchdown_lunges(下半身,中级)静.mp4 -<CBxyZa&  
7.9M 1k "*@Z<  
097_pivot_lunges(下半身,中级)静.mp4 GKm)wOb(*S  
4.7M R#Ss_y  
096_side_lunges(下半身,中级)静.mp4 F5E KWP  
8.2M YMm Fpy  
095_curtsy_lunges(下半身,中级)静.mp4 gKBcD\F  
4.6M Dwwh;B  
094_pendulum_lunges(下半身,中级)静.mp4 v`no dI  
9.1M 79S=n,O  
093_lunge_to_front_kick(下半身,中级)静.mp4 CJ%7M`zy  
9M q \0>SG  
092_lunge_to_high_knee(下半身,中级)静.mp4 ~2 =B:;  
4.5M IWKQU/l!  
091_backward_lunges(下半身,初级)静.mp4 Jd)|== yD  
8M H?O*  
090_walking_lunges(下半身,初级).mp4 m-ZVlj  
5.8M fq\E$'o$  
089_forward_lunges(下半身,初级)静.mp4 YZ'gd 10T  
8.5M x/5%a{~j2  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 Riu0;U( \  
7.6M D(L%fK`+  
087_narrow_6_count_burpees(全身,高难度).mp4 %hOe `2#$  
4.4M O(wt[AEA  
086_6_count_burpees(全身,高难度).mp4 C;STJrew  
6.6M `) K1[&  
085_ultimate_burpees(全身,高难度)静.mp4 N<O^%!buR  
8.3M {fk'g(E8([  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 C2bN<K  
7M ]LNP"vi;  
082_one_legged_4_count_burpees(全身,中级).mp4 Tpkm\_  
5.3M #O`n Q  
081_flat_out_burpees(全身,中级).mp4 $FCLo8/=  
6.8M "EhA _ =i  
079_4_count_burpees(全身,初级).mp4 6XB9]it6  
6.9M h.G/HHz  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 i wK,XnIR  
5.3M 6(X(f;MEl  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 %'@&j2j>  
7.4M s6!aGZ  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 J Wof<D,  
6.1M %0=|WnF-  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 I?5#Q0,b  
6.6M F8/4PB8-  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 -pyTzC$HO  
7.2M 6fQQKM@a|  
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 N(&,+KJ)  
4.6M Q+Jzab  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 zjB8~ku#  
6.6M .gx*gX1<  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 A"i40 @+  
5.9M '}]w=2Lf  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 B-'Xk{  
7.4M =d&  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 I f2f7{b  
6.7M _ jF, k>F  
061_low_plank(腹肌和核心肌群,初级)静.mp4 [ 7Q|vu  
6.4M 57D /"  
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 8T7[/"hi\  
7.8M ~ B1)!5Z  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 (4x`/  
8.9M #k5Nnv#(J  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 ;1K.SDj  
4.7M ->$Do$  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 jQ(qaX&  
4.6M 2["bS++?  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 9xN4\y6F  
7.2M Kcl>uAgU  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 NKh"x&R  
7.9M qAHQZKk  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 >t3%-Kc  
6.3M S 0,p:Wey  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 fPa FL}&  
6.5M &mp=jGR  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 Mp}aJzmkB;  
6.5M j^mAJ5  
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 ,o*x\jrGw  
6.1M [f&ja[m q  
046_high_plank(腹肌和核心肌群,初级)静.mp4 M7BJ$fA0E  
6.3M Nz\=M|@(#  
045_pistol_squats(下半身,高难度)静.mp4 ?tV$o,11  
3.6M ,*wa#[  
044_180_jump_squats(下半身,高难度).mp4 +t,JCY6  
7.5M /87?U; |V  
042_butt_kicker_jump_squats(下半身,高难度).mp4 7[.aAGTZ;  
7.2M yiWBIJ2Wu9  
040_forward_jump_squats(下半身,中级).mp4 jV#{8 8  
5.4M G;>b}\N g  
039_squat_to_high_knee_jumps(下半身,中级).mp4 x9p,j  
8M U# G0  
038_squat_side_kick(下半身,中级)静.mp4 )Gh"(]-<  
4.7M 1#gveHm]-G  
036_prisoner_squats(下半身,中级)静.mp4 mi`!'If0)  
5M *[9FPya  
035_overhead_squats(下半身,中级)静.mp4 z~# .Ey  
5.5M +pkX$yz  
034_plie_jump_squats(下半身,中级).mp4 QcU&G*   
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020_plyo_push_ups(上半身,高难度).mp4 r#M0X^4A  
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019_narrow_to_wide_push_ups(上半身,高难度).mp4 8E`A`z  
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018_alligator_push_ups(上半身,高难度)静.mp4 b= amd*  
8.6M ue"?n2  
014_up_down_push_ups(上半身,中级).mp4 6q-X$  
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011_push_up_shoulder_taps(上半身,中级)静.mp4 2K[Y|.u8>q  
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009_commander_push_ups(上半身,中级)静.mp4 tbG^9d  
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https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/ Lmh4e zrdH  
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