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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 65)/|j+  
8.6M gY=nU,;  
341_mod_jumping_jacks(有氧运动,初级).mp4 p*8=($j4  
5.3M mC8c`# 1T  
300_star_toe_touch(柔韧性,初级)静.mp4 ri.; &  
8.7M %f*8JUE16  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 [yW0U:m  
11.4M Kj;Q;Ii  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 ^R! qxSj  
11M 18zv]v %  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 1I<fp $ h  
12.3M oDrfzm|[Y  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 Gh>Rt=Qu%  
12M ?| w>."F  
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 %8DU}}Rj  
8.8M +%UfnbZ  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 l*e*jA_>:7  
7.4M a[ 1^)=/DM  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 7:)=  
5.3M B#OnooJI  
242_cat_cow(柔韧性,初级)静.mp4 &l/2[>D%4  
7.9M z)#I"$!d  
241_180_jumps(有氧运动,中级).mp4 ~*79rDs{  
5.9M v1oq[+  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 AU OL?st  
8.1M Wj( O_2  
239_side_lunge_touchdown(下半身,中级)静.mp4 @aAB#,  
8.1M )R(kXz=M  
237_sl_jump_squats(下半身,高难度).mp4 tMR&>hM  
7.9M gp`$/ci  
235_sl_squats(下半身,中级)静.mp4 1~zzQ:jAZ  
9M K7 -AVMY  
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 !9_HZ(W&  
8.8M _)"-z bh}{  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 SDwTGQ/0  
8.1M Pv|g.hH9m  
230_knee_plyo_push_ups(上半身,中级).mp4 +C' u!^ )  
5.8M .D!0$W mOZ  
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 "3(""0Q  
7.5M  iVu  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 G3 rTzMO  
8M ;6KcX\g-  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 "v@Y[QI  
6.7M P<ElH 3J`  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4  LP-~;  
8.4M HIsIW%B  
225_beetle(腹肌和核心肌群,中级)静.mp4 C& BRyo  
6.1M UyTsUkY  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 6!*be|<&  
6.8M <2"'R(4",  
223_prone_x(腹肌和核心肌群,中级)静.mp4 ePv3M&\J  
9.2M WXV(R,*Tc  
221_bent_leg_cross_overs(下半身,初级)静.mp4  sC1Mwx  
8.5M eyUguA<lK\  
219_fire_hydrant(下半身,初级)静.mp4 (~q.YJ'  
8.1M [uU"=H|  
217_donkey_kicks(下半身,初级)静.mp4 S81% iz.n  
7.5M BZ* ',\o  
216_frog_squats(下半身,中级).mp4 }Go?j# !  
8.4M rofj&{w  
214_squat_jacks(下半身,中级).mp4 `u$  Rd   
7.8M ABb,] %  
213_sl_crab_bridge(下半身,中级)静.mp4 >'ev_eAk  
8.2M "\cDSiD  
212_crab_bridge(下半身,初级)静.mp4 R/ix,GC  
7M b+Sq[  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 6 <XQ'tM]N  
6.7M o&0fvCpW  
210_knee_up_down_push_ups(上半身,中级)静.mp4 ; -sZaU;  
9.2M Q]$gw,H"6  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 'K&^y%~py,  
7.4M VRU"2mQ.P6  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 gR1vUad7  
9.9M ,.DTJ7H+  
207_knee_push_up_side_planks(上半身,中级)静.mp4 J_ NY:B  
8.3M '2Q[g0VR  
206_knee_commander_push_ups(上半身,中级)静.mp4 h K;9XJAf  
7.6M (K xI*  
205_knee_stagger_push_ups(上半身,中级)静.mp4 C# zYZ JZ  
8.3M 5|O~  
200_arm_circles_backward(上半身,初级)静.mp4 ,Ei!\U^)  
5.7M D+#OB|&Dn  
199_arm_circles_forward(上半身,初级)静.mp4 _E'F   
5.7M _|+}4 ap  
198_hip_openers(下半身,初级)静.mp4 sjGy=d{:oL  
7M ^/]w}C#:d  
197_walking_high_knees(有氧运动,初级).mp4 Hi%)TDfv  
6.6M I\e/ Bv^  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 vT@*o=I  
6.3M ;> hRj!  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 E$SYXe[,  
4.2M wnUuoX(  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 ,5V w^@F  
4.6M O|K-UTWH%  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 q)j b9e   
6.9M eJbZA&:  
192_wall_pectoral_stretch(柔韧性,初级).mp4 ) XCG4-1  
5.9M ]31>0yj[Q  
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 4 .Kl/b;  
6.3M 1Hl-|n  
190_childs_pose(柔韧性,初级)静.mp4 aa2 vk)~  
5.5M o8_))  
189_cobblers_stretch(柔韧性,初级)静.mp4 (A(j.[4a  
6.7M #q LsAw--Q  
187_declined_wall_push_ups(上半身,高难度).mp4 mrmm@?  
4.9M [=<vapZt  
184_wall_handstand_kick_up(全身,中级).mp4 TOT#l6yqdd  
4.7M f$>KTb({B  
181_wall_climbs(全身,高难度).mp4 M.FY4~  
7.4M H4B|c42  
180_marching_wall_sit(下半身,中级)静.mp4 hgg 8r#4q  
6.3M OQ(w]G0LP  
178_hip_adduction(下半身,初级)静.mp4 K g6hySb  
4.9M <+y%k~("  
177_hip_abduction(下半身,初级)静.mp4 Es<& 6  
5M ;*%3J$T+  
175_wall_bridge(下半身,初级).mp4 4Jn+Ot.,d  
6.1M |j}D2q=  
173_wall_sit(下半身,初级)静.mp4 Mi~x(W@}3  
3.6M :$6m S[@|  
172_wall_push_offs(上半身,初级).mp4 G&Fe2&5!w  
5M rU4;yy*b  
170_inclined_wall_push_ups(上半身,初级)静.mp4 jOUM+QO  
4.4M 1.0:   
169_up_downs(上半身,高难度).mp4 a = * '  
6.8M bv^wE,+?o  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 f9K+o-P.h  
5.8M ^[x6p}$  
166_pike_push_ups(上半身,中级)静.mp4 Ab #}BHI  
6.8M b>h L*9  
164_knee_up_downs(上半身,初级)静.mp4 gmqA 5W~y  
7.6M FEH+ PKSc  
163_triceps_dip(上半身,初级).mp4 vh"wXu  
8.3M 0Q7|2{  
160_kneel_stand(下半身,中级)静.mp4 }j$tFFVi~  
4.8M uG7?:) pxv  
159_speed_skaters(有氧运动,中级).mp4 ~6A;H$dr  
3.9M Sw.k,p*r  
158_skier_jumps(有氧运动,中级).mp4 sU(<L0  
6.9M "D,}|  
157_outward_calf_raises(下半身,初级)静.mp4 mzRH:HgN?  
5M ;fW`#aE  
156_inward_calf_raises(下半身,初级)静.mp4 BOfl hoUX  
4.9M ,ZI#p6  
155_calf_raises(下半身,初级)静.mp4 A$g'/QM  
4.7M BT)PD9CN(  
154_single_leg_bridge(下半身,初级)静.mp4 WA6reZ  
5.3M lY&Sx{-  
153_bridge(腹肌和核心肌群,初级)静.mp4 s6F0&L;N&  
4.1M BZQ"[-V{  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 9!_JV;2  
8.2M r^7eK)XA_  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 2T?8{yO7  
6.2M +H:}1sT;n  
149_skier_abs(腹肌和核心肌群,高难度).mp4 DHg)]FQ/  
7.4M ^ Paf-/  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 B&QEt[=s  
4.8M o2D;EUsNX  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 h ,\5C/  
7.3M aX,6y1  
146_v_ups(腹肌和核心肌群,高难度).mp4 >*/:"!u  
4.5M tmd{G x}c  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 G#Kw6  
6.7M j[,XJ,5=  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 e ?7y$H-  
7.8M :q c?FQ ;  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 ekW#|  
4.2M Yl&bv#[z  
141_superman_pull(腹肌和核心肌群).mp4 m*wDJEKo  
6.6M T[evh]koB  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4 xS4?M<|L63  
5.3M \[G"/]J  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 ;qO3m -(d  
5.7M N\"Hf=Y(~  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 :N !s@6  
7.2M j0^1BVcj  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 ZkWMo= vL  
4.7M ]u^ybW"  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 7z_ZD0PxPc  
7.2M n&!q9CR`  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 Z;z,dw  
6.4M m 7S`u  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 foUBMl  
5.6M ;eJ|) *  
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 &_q8F,I \<  
5.9M ]UkqPtG;  
129_inchworms(腹肌和核心肌群,初级)静.mp4 j u&v4]  
6.3M <*I*#WI&B  
128_superman(腹肌和核心肌群,初级)静.mp4 i[4!% FxB  
4.7M {Mb2X^@7  
127_crunches(腹肌和核心肌群,初级)静.mp4 bXvriQ.UH  
10.4M K8/jfm  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 ~z^49Ys:  
6.8M s",G w]8  
124_mountain_climbers(有氧运动,初级)静.mp4 @Gw.U>"!C  
4.8M l, 9r d[  
122_tuck_jumps(有氧运动,高难度).mp4 R|k:8v{V=  
4.8M _%3p&1ld  
121_squat_stars(有氧运动,高难度).mp4 XqU0AbQ  
5.4M .F'Cb)Z  
120_lateral_jump_touchdown(有氧运动,高难度).mp4 Aj]/A  
6.3M odDVdVx0  
119_squatting_quick_feet(有氧运动,中级).mp4 8>G5VhCm~o  
5.8M  '[HBKn$`  
118_lateral_jumps(有氧运动,中级).mp4 7|"l/s9,  
3.5M Y3#8]Z_"}O  
117_clap_jacks(有氧运动,初级).mp4 V["'eJA,,  
3.8M n!sOKw  
116_star_jacks(有氧运动,中级).mp4 r:PYAb=g  
4.5M &1Y7Ne  
115_quick_feet(有氧运动,初级).mp4 b'C#]DorE  
4.4M  #]QS   
113_crossing_punches(有氧运动,初级)静.mp4 Q8A+\LR~)  
3.4M lD'^6  
112_punches(有氧运动,初级)静.mp4 ecx_&J@D  
7M /3.;sS]B  
111_jog_in_place(有氧运动,初级)静.mp4 qo}yEl1  
3.9M S(Z \h_m(  
109_rockstars(有氧运动,初级).mp4 k%8kt4\wn6  
5.2M M;W&#Fz%  
108_wide_high_knees(有氧运动,初级).mp4 PZvc4  
5.2M y<* \D_J  
106_high_knees(有氧运动,初级).mp4 A8QUfg@uK~  
5.9M I]HLWF  
105_jumping_jacks(有氧运动,初级).mp4 MskO Pg  
5.2M j >`FZKxp  
104_jump_lunges(下半身,高难度).mp4 G0kF[8Am  
5.3M $WE=u9m  
103_lunge_high_knee_jumps(下半身,高难度).mp4 nTw:BU4jd  
5.9M f'MRC \  
100_single_leg_deadlift(下半身,中级)静.mp4 1;?w#/&t  
5M Lctp=X4  
099_touchdown_lunges(下半身,中级)静.mp4 N?8nlrDQ  
7.9M Zl>wWJ3y  
097_pivot_lunges(下半身,中级)静.mp4 m<LzgX  
4.7M _dECAk &b  
096_side_lunges(下半身,中级)静.mp4 |9F-ZH~6  
8.2M {MN6JGb|'  
095_curtsy_lunges(下半身,中级)静.mp4 BpGyjo J2  
4.6M tk)}4b^\%j  
094_pendulum_lunges(下半身,中级)静.mp4 r LY I\  
9.1M Sj:c {jyJd  
093_lunge_to_front_kick(下半身,中级)静.mp4 ?r*}1WsH  
9M CKSs(-hkJ  
092_lunge_to_high_knee(下半身,中级)静.mp4 <IBUl}|\  
4.5M *y(UI/c  
091_backward_lunges(下半身,初级)静.mp4 UV</Nx)3  
8M cp"{W-Q{$  
090_walking_lunges(下半身,初级).mp4 z =\ENG|x#  
5.8M 0C3Y =F  
089_forward_lunges(下半身,初级)静.mp4 gv&Hu$ ca  
8.5M zo8&(XS  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 *=]UWM~]  
7.6M _RS CyV  
087_narrow_6_count_burpees(全身,高难度).mp4 @$CPTv3e  
4.4M AFeFH.G6Jr  
086_6_count_burpees(全身,高难度).mp4 !b+!] 2~g}  
6.6M N/b$S@  
085_ultimate_burpees(全身,高难度)静.mp4 bSQj=|h1  
8.3M /1m+iM^V  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 E(z|LS*3  
7M -<AGCiLz  
082_one_legged_4_count_burpees(全身,中级).mp4 6JeAXj1g+  
5.3M qVO,sKQ{  
081_flat_out_burpees(全身,中级).mp4 :T>OJ"p  
6.8M l)~$/#k  
079_4_count_burpees(全身,初级).mp4 h#dfhcU>  
6.9M wzmQRn;s  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 >I0 a$w  
5.3M YG5mzP<T  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 B/mfm 7  
7.4M D(Q]ddUi'  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 IFZw54  
6.1M +VJyGbOcC  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 W<TfDEEa  
6.6M [jxh$}?P  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 Eg2SC?5  
7.2M {lUaN0O:  
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 5/T#>l<  
4.6M z5D*UOy5M  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 bPkz=^-  
6.6M pB]*cd B?  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 %sPq*w.  
5.9M W^c /l*>v  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 *.VNyay  
7.4M " YOl6n  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 H(O|y2   
6.7M s$lJJL  
061_low_plank(腹肌和核心肌群,初级)静.mp4 cxFyN ;7  
6.4M U'~]^F%eyu  
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 m( %PZ*s  
7.8M 'geN  dx  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 / %F,  
8.9M ~BE=z:  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 eLV[U  
4.7M r gi4>  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 w'y,$gtX/  
4.6M k! x`cp  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 K(?p]wh  
7.2M kbbHa_;aqV  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 7j( gW  
7.9M fP8bWZ{  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 C*1 1?B[  
6.3M Po.by~|  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 e? |4O< @  
6.5M 1zCgPiAem  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 7 9k+R9m  
6.5M G_WHW(8   
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 -D1 A  
6.1M G,1g~h%I$  
046_high_plank(腹肌和核心肌群,初级)静.mp4 )(c%QWz  
6.3M |TF6&$>d  
045_pistol_squats(下半身,高难度)静.mp4 NSR][h_  
3.6M #BgiD Lh  
044_180_jump_squats(下半身,高难度).mp4 Adfnd  
7.5M (.wR!l# !  
042_butt_kicker_jump_squats(下半身,高难度).mp4 LY#V)f  
7.2M _?K,Jc8j.  
040_forward_jump_squats(下半身,中级).mp4 %WX^']p  
5.4M  aN6HO  
039_squat_to_high_knee_jumps(下半身,中级).mp4 :o~ ]d  
8M znIS2{p/`  
038_squat_side_kick(下半身,中级)静.mp4 RX^Xtc"  
4.7M a1QW0d  
036_prisoner_squats(下半身,中级)静.mp4 u_8Z^T  
5M ^i8(/iwdJE  
035_overhead_squats(下半身,中级)静.mp4 }}"|(2I  
5.5M v_pFI8Cz)  
034_plie_jump_squats(下半身,中级).mp4 0xaK"\Q   
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032_jump_squats(下半身,中级).mp4 I SdB5Va  
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031_squat_to_high_knee(下半身,初级)静.mp4 YOA)paq+  
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030_pulsing_squats(下半身,初级)静.mp4 <7gv<N6BQf  
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029_plie_squats(下半身,初级)静.mp4 KYl!Iw67d  
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028_narrow_squats(下半身,初级)静.mp4 w02C1oGfx  
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027_squats(下半身,初级)静.mp4 nV8iYBBym  
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024_typewriter_push_ups(上半身,高难度)静.mp4 b d C  
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023_limb_raise_push_ups(上半身,高难度)静.mp4 o]GZq..  
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022_push_up_jacks(上半身,高难度).mp4 @%fL*^yr;C  
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021_single_leg_push_ups(上半身,高难度)静.mp4 YlR9 1L X  
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020_plyo_push_ups(上半身,高难度).mp4 T#[#w*w/  
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019_narrow_to_wide_push_ups(上半身,高难度).mp4 ft4hzmuzM  
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018_alligator_push_ups(上半身,高难度)静.mp4 ocZ^rqo2w  
8.6M *D1vla8  
014_up_down_push_ups(上半身,中级).mp4 :-(qqC:  
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012_side_to_side_push_ups(上半身,中级)静.mp4 +% K~HYN  
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011_push_up_shoulder_taps(上半身,中级)静.mp4 YgjN*8w\  
9.7M @18}'k  
010_push_up_side_planks(上半身,中级)静.mp4 A\13*4:;l  
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009_commander_push_ups(上半身,中级)静.mp4 |=V~CQ]  
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007_stagger_push_ups(上半身,中级)静.mp4 ,K|UUosS-#  
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006_wide_push_ups(上半身,初级)静.mp4 /a6i`  
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005_narrow_push_ups(上半身,初级)静.mp4 \eRct_  
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004_push_ups(上半身,初级)静.mp4 1y,/| Y  
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003_wide_knee_push_ups(上半身,初级)静.mp4 cIrc@  
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002_narrow_knee_push_ups(上半身,初级)静.mp4 H?V b   
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001_knee_push_ups(上半身,初级)静.mp4 >5D;uTy u  
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