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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 g9;}?h  
8.6M ,g$N  
341_mod_jumping_jacks(有氧运动,初级).mp4 zKWcDbj  
5.3M 0%^m  
300_star_toe_touch(柔韧性,初级)静.mp4 08S|$_  
8.7M z rt8ze=Su  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 $vdGkz@6  
11.4M Ss&R!w9p  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 Cj}1 )qWq  
11M , c/\'k\K)  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 qf9.S)H1Z  
12.3M {q"l|Oe  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 cV5Lp4wY?  
12M #kV`G.EX  
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 -C5Qh&~W  
8.8M g4I&3 M  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 oM$EQd`7  
7.4M ]v 6u  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 F[c;iM(^  
5.3M %9=^#e+pE  
242_cat_cow(柔韧性,初级)静.mp4 d3(T=9;f2  
7.9M v GC^1AM  
241_180_jumps(有氧运动,中级).mp4 G)?O!(_  
5.9M \,E;b{PQo6  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 1HBch]J  
8.1M (CH F=g  
239_side_lunge_touchdown(下半身,中级)静.mp4 atFj Vk^  
8.1M +MeEy{;  
237_sl_jump_squats(下半身,高难度).mp4 .Lp0_R@  
7.9M a$FELlMv  
235_sl_squats(下半身,中级)静.mp4 HT5G HkT  
9M Z| +/Wl-h  
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 ){")RrD(  
8.8M lB L;aTzo  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 Ni GK| Z   
8.1M 7k:}9M~  
230_knee_plyo_push_ups(上半身,中级).mp4 Srz.-,2PF  
5.8M 8Hs>+Udl  
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 !o&Mw:d  
7.5M HlY4%M5q/  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 >0i?}  
8M /H,!7!6>?  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 a)[XJLCQ  
6.7M gNzQ"W=  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 r%$-F2.p  
8.4M BJk\p.BVN  
225_beetle(腹肌和核心肌群,中级)静.mp4 l<{]%=Qg  
6.1M U\ y?P:yy  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 * KFsO1j  
6.8M KC? hsID{  
223_prone_x(腹肌和核心肌群,中级)静.mp4 wI}5[m  
9.2M >u~ [{(d ,  
221_bent_leg_cross_overs(下半身,初级)静.mp4 yc4mWB~gyU  
8.5M ~|pVz/s|G  
219_fire_hydrant(下半身,初级)静.mp4 lbgnO s,  
8.1M 2 ,;+)  
217_donkey_kicks(下半身,初级)静.mp4 #=b_!~:%  
7.5M xK0VWi  
216_frog_squats(下半身,中级).mp4 bUp%87<*X  
8.4M L;5j hVy  
214_squat_jacks(下半身,中级).mp4 aM3%Mx?w  
7.8M f| 3`8JU  
213_sl_crab_bridge(下半身,中级)静.mp4 W UdKj  
8.2M *6q8kQsz^1  
212_crab_bridge(下半身,初级)静.mp4 i3*?fMxhu)  
7M b2H!{a"  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 jfS?#;T)  
6.7M }vxb, [#  
210_knee_up_down_push_ups(上半身,中级)静.mp4 hX 9.%-@sR  
9.2M 7|T5N[3?l,  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 I1&Z@[  
7.4M <k5FlvE2  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 rr*",a"}m  
9.9M @|%t<{y^I  
207_knee_push_up_side_planks(上半身,中级)静.mp4 wQp,RpM  
8.3M JXGIVH?Rpu  
206_knee_commander_push_ups(上半身,中级)静.mp4 #:vosVqG  
7.6M nV McHN   
205_knee_stagger_push_ups(上半身,中级)静.mp4 HQaKG4 Z  
8.3M [lQ p4xgxi  
200_arm_circles_backward(上半身,初级)静.mp4 Q]w;o&eo  
5.7M fmA&1u/xMs  
199_arm_circles_forward(上半身,初级)静.mp4 Q9 kKk  
5.7M  A`=ESz  
198_hip_openers(下半身,初级)静.mp4 27E6S)zv  
7M omECes)  
197_walking_high_knees(有氧运动,初级).mp4 /pFg<  
6.6M RXt`y62yK  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 iyu%o9_0  
6.3M 5gGYG ]*l  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 v.cB3/$ z  
4.2M 1 xiq]~H  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 I\Y/*u  
4.6M k^]+I% ?Q  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 _"a(vfl#  
6.9M QXq~e  
192_wall_pectoral_stretch(柔韧性,初级).mp4 fbwo2qe@K  
5.9M 23pHB |X  
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 (bH"x  
6.3M 68Wm=j.m  
190_childs_pose(柔韧性,初级)静.mp4 K,|Gtaa~  
5.5M s3_i5,y  
189_cobblers_stretch(柔韧性,初级)静.mp4 +tdt>)a  
6.7M ?O\n!c  
187_declined_wall_push_ups(上半身,高难度).mp4 qp  
4.9M 2*Z~J M  
184_wall_handstand_kick_up(全身,中级).mp4 y= cBpC  
4.7M [_L:.,]g8  
181_wall_climbs(全身,高难度).mp4 {^"c>'R  
7.4M 0$}+t q+  
180_marching_wall_sit(下半身,中级)静.mp4 =:6Y<ftC  
6.3M f&8&UL>e`  
178_hip_adduction(下半身,初级)静.mp4 tV*g1)'zX  
4.9M *ta|,  
177_hip_abduction(下半身,初级)静.mp4 > g8;x#  
5M x nWapG  
175_wall_bridge(下半身,初级).mp4 /qo.Z  
6.1M !z(POK  
173_wall_sit(下半身,初级)静.mp4 #R305  
3.6M 0}PW?t76  
172_wall_push_offs(上半身,初级).mp4 0D|^S<z6  
5M vay_QxB5  
170_inclined_wall_push_ups(上半身,初级)静.mp4 3UD_2[aqN(  
4.4M sUfH1w)0  
169_up_downs(上半身,高难度).mp4 ( y2%G=.j  
6.8M exTpy  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 WSi Utf|g  
5.8M q^( [ & +  
166_pike_push_ups(上半身,中级)静.mp4 7,j} ]  
6.8M <z%zz c1s  
164_knee_up_downs(上半身,初级)静.mp4 m,Q<4'  
7.6M 2ztP'  
163_triceps_dip(上半身,初级).mp4 K$ #(\-M  
8.3M ,Ztj  
160_kneel_stand(下半身,中级)静.mp4 8$OE<c?#5n  
4.8M ztgSd8GGE  
159_speed_skaters(有氧运动,中级).mp4 9"=:\PE  
3.9M 46Nl];g1`  
158_skier_jumps(有氧运动,中级).mp4 j@ UIN3  
6.9M u{ JAC!  
157_outward_calf_raises(下半身,初级)静.mp4 s7(mNpo  
5M .FqbX5\p,  
156_inward_calf_raises(下半身,初级)静.mp4 >Ah [uM  
4.9M # T$^{/J  
155_calf_raises(下半身,初级)静.mp4 ,hT t]w  
4.7M _;v4 ]MU  
154_single_leg_bridge(下半身,初级)静.mp4 %$`pD I)  
5.3M a&.8*|w3  
153_bridge(腹肌和核心肌群,初级)静.mp4 >e=tem~/  
4.1M t$]lK6  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 z1T. \mzfX  
8.2M $w)yQ %  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 'r(}7>~fC  
6.2M QC \8Zy  
149_skier_abs(腹肌和核心肌群,高难度).mp4 p r(:99~3  
7.4M \uQ(-ji  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 B3c rms['  
4.8M Y71io^td~j  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 $;@^coz9U  
7.3M _j}|R(s*+V  
146_v_ups(腹肌和核心肌群,高难度).mp4 DN;g2 R`f  
4.5M }/SbmW8(1  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 (pREo/T  
6.7M < :<E~anH  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 #=OKY@z/  
7.8M ]A5FN4 E  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 ;} Ty b  
4.2M vCFMO3  
141_superman_pull(腹肌和核心肌群).mp4 ., o=#  
6.6M ?E^~z-  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4 {tOu+zy  
5.3M (6^v`SZ  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 )0j^Fq5[+  
5.7M |k^'}n  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 w;&J._J  
7.2M GXYmJ4wR  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 4~P{H/]  
4.7M $!G7u<`na  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 ?y>P  
7.2M /v U$62KA  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 !)?n n3  
6.4M 8uP,#D<wZ  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 )U`6` &F  
5.6M plh.-"   
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 =$X5O&E3'  
5.9M lr=? &>MXj  
129_inchworms(腹肌和核心肌群,初级)静.mp4 `J'xVq#O  
6.3M K9njD#/  
128_superman(腹肌和核心肌群,初级)静.mp4 &-:ZM0Fl  
4.7M SGXXv  
127_crunches(腹肌和核心肌群,初级)静.mp4 f< =<:+  
10.4M P%8 Gaa=  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 IGV@tI  
6.8M Nv,1 F  
124_mountain_climbers(有氧运动,初级)静.mp4 ='`z  
4.8M =kp #v  
122_tuck_jumps(有氧运动,高难度).mp4 4c_TrNwP  
4.8M V: fz  
121_squat_stars(有氧运动,高难度).mp4 |F=!0Id<  
5.4M Ur6UE2   
120_lateral_jump_touchdown(有氧运动,高难度).mp4 !trt]?*-  
6.3M JF!JY( U,  
119_squatting_quick_feet(有氧运动,中级).mp4 FIL?nkYEO  
5.8M f=+|e"i #p  
118_lateral_jumps(有氧运动,中级).mp4 UOJx-o!c?  
3.5M 'Ybd'|t{}  
117_clap_jacks(有氧运动,初级).mp4 4/;hA z  
3.8M x4r8^,K3Zn  
116_star_jacks(有氧运动,中级).mp4 ;P CnEs  
4.5M 9]<p  
115_quick_feet(有氧运动,初级).mp4 |_"JyGR2  
4.4M k |k  
113_crossing_punches(有氧运动,初级)静.mp4 ^I4'7]n-  
3.4M A'vQtlvKA  
112_punches(有氧运动,初级)静.mp4 Jz&a9  
7M V(I!HT5.W  
111_jog_in_place(有氧运动,初级)静.mp4 )_k"_VVcC  
3.9M cKJf0S:cx-  
109_rockstars(有氧运动,初级).mp4 ]-QY, k  
5.2M b#`XmB  
108_wide_high_knees(有氧运动,初级).mp4 &_Ze@Ir-  
5.2M %X7R_>.   
106_high_knees(有氧运动,初级).mp4 Y~gDS^8  
5.9M W/!M eTU&E  
105_jumping_jacks(有氧运动,初级).mp4 `% IzW2v6  
5.2M V T8PV5z  
104_jump_lunges(下半身,高难度).mp4 jd8`D6|Z  
5.3M x)N$.7'9OJ  
103_lunge_high_knee_jumps(下半身,高难度).mp4 F0:|uC4  
5.9M m?'H 7cFR  
100_single_leg_deadlift(下半身,中级)静.mp4 %sxLxx_x!  
5M a\;1%2a  
099_touchdown_lunges(下半身,中级)静.mp4 Rah"La  
7.9M cyrVz4_a  
097_pivot_lunges(下半身,中级)静.mp4 me:~q#k  
4.7M ]L+YnZ?6  
096_side_lunges(下半身,中级)静.mp4 =r"-Pm{  
8.2M $mdmuUIy-3  
095_curtsy_lunges(下半身,中级)静.mp4 Y)#x(s?t  
4.6M GKT2x '(e  
094_pendulum_lunges(下半身,中级)静.mp4 Fa<>2KkOr  
9.1M -AnQZy  
093_lunge_to_front_kick(下半身,中级)静.mp4 K.)ionb  
9M 'D`O4TsP>  
092_lunge_to_high_knee(下半身,中级)静.mp4 ;;e\"%}@=q  
4.5M .c__<I<G<  
091_backward_lunges(下半身,初级)静.mp4  wJyrF  
8M FvYgpbEZ  
090_walking_lunges(下半身,初级).mp4 KYE)#<V}@  
5.8M `_%U K=m  
089_forward_lunges(下半身,初级)静.mp4 1(%9)).K  
8.5M jf&B5>-x  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 sZe$?k|  
7.6M W>f q 9  
087_narrow_6_count_burpees(全身,高难度).mp4 4/KGrY! ck  
4.4M 4<V%7z_.B  
086_6_count_burpees(全身,高难度).mp4 ~o{GQ>  
6.6M F.{{gpI  
085_ultimate_burpees(全身,高难度)静.mp4 5Ku=Xzv q  
8.3M kw)( "SQ  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 f>*T0"\c  
7M A*+pGQ  
082_one_legged_4_count_burpees(全身,中级).mp4 aa|u *afWQ  
5.3M UWU(6J|Fk  
081_flat_out_burpees(全身,中级).mp4 F1_s%&  
6.8M MWdev.m:Z  
079_4_count_burpees(全身,初级).mp4 L& =a(  
6.9M :ohGG ,`Dh  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 C,;T/9  
5.3M MoAie|MKe  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 W X"iDz.  
7.4M &T.d"i  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 "PgVvm#w'  
6.1M |Gp!#D0b  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 /my5s\;s|z  
6.6M ,+w9_Gy2H  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 6U.A/8z  
7.2M s!k7Wwj  
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 f^JiaU4 [  
4.6M CzMCd ~*7R  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 k1lo{jw`  
6.6M l7h6R$7; 0  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 mJxr"cwHl  
5.9M jY;T:C-T  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 Lql2ry$Wa  
7.4M %x'}aTa  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 .lsD+}  
6.7M vHJOpQmt~  
061_low_plank(腹肌和核心肌群,初级)静.mp4 F u>  
6.4M }K .Rv(m  
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 R*[X. H  
7.8M j_I[k8z  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 < `$svM  
8.9M @h&:xA56  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 'FNnF m  
4.7M $-D}y:  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 ^fiJxU  
4.6M (@DqKB  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 }Q2v~ eD  
7.2M Fqt,VED  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 n~"qbtp}  
7.9M - -fRhN>  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 1d$qr`  
6.3M !hs33@*u~  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 ,`Keqfx  
6.5M 1Clid\T,o  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 /^]/ iTg  
6.5M reQr=OAez  
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 c,2OI Cj  
6.1M i)iK0g"2  
046_high_plank(腹肌和核心肌群,初级)静.mp4 i:a*6b.U@N  
6.3M 4s s 4O  
045_pistol_squats(下半身,高难度)静.mp4 {MRXK nm;e  
3.6M m?< ^b_a}  
044_180_jump_squats(下半身,高难度).mp4 z @g%9 |U  
7.5M mEm=SpO[$o  
042_butt_kicker_jump_squats(下半身,高难度).mp4 t[e]AU[}  
7.2M _<E.?K$gbU  
040_forward_jump_squats(下半身,中级).mp4 lw]uH<v  
5.4M YpOcLxFL  
039_squat_to_high_knee_jumps(下半身,中级).mp4 y Nc@K|  
8M z''ejq  
038_squat_side_kick(下半身,中级)静.mp4 )3IUKz%\6p  
4.7M pG6?"*Fz;  
036_prisoner_squats(下半身,中级)静.mp4 k vpkWD;  
5M ZaBmH|k  
035_overhead_squats(下半身,中级)静.mp4 uTdx`>M,O  
5.5M GE8.{P  
034_plie_jump_squats(下半身,中级).mp4 {RGQX"k  
5.2M DPlDuUOd  
032_jump_squats(下半身,中级).mp4 f,|g|&C  
6.6M {#.<hPXn  
031_squat_to_high_knee(下半身,初级)静.mp4 D6dliU?k  
8.9M Z2U6<4?1%  
030_pulsing_squats(下半身,初级)静.mp4 qyBC1an5,  
5.2M {wDq*va  
029_plie_squats(下半身,初级)静.mp4 mm9uhlV8  
7.5M ?8do4gT+1  
028_narrow_squats(下半身,初级)静.mp4 /1v:eoF;  
6M <~*[OwN  
027_squats(下半身,初级)静.mp4 {Rdh4ZKh  
7.4M 85f:!p  
024_typewriter_push_ups(上半身,高难度)静.mp4 . L9g*q/}  
5.6M p,V%wG M  
023_limb_raise_push_ups(上半身,高难度)静.mp4 J(G-c5&=  
5M SiYH@Wma  
022_push_up_jacks(上半身,高难度).mp4 x5Ue"RMl+  
7.9M 4(91T  
021_single_leg_push_ups(上半身,高难度)静.mp4 ?y]R /?  
5.1M i[?VF\Y(  
020_plyo_push_ups(上半身,高难度).mp4 eslvg#Q  
4.8M W ]$/qyc&J  
019_narrow_to_wide_push_ups(上半身,高难度).mp4 b^ STegz  
4.6M <PFF\NE9  
018_alligator_push_ups(上半身,高难度)静.mp4 q;lR|NOh  
8.6M A0>r]<y  
014_up_down_push_ups(上半身,中级).mp4 l^XOW- ;u  
10.4M : ?}mu1  
012_side_to_side_push_ups(上半身,中级)静.mp4 Bq;GO  
8.2M K5rra%a-7  
011_push_up_shoulder_taps(上半身,中级)静.mp4 M&jlUr&l  
9.7M QE8 `nMf  
010_push_up_side_planks(上半身,中级)静.mp4 .l hS  
9.4M *;(^)Sj4Q  
009_commander_push_ups(上半身,中级)静.mp4 (j~T7og  
7.6M ;"2VU"  
007_stagger_push_ups(上半身,中级)静.mp4 '`YZJ  
6.2M d-C%R9  
006_wide_push_ups(上半身,初级)静.mp4 $|g ;  
8.8M gAh#H ?MM  
005_narrow_push_ups(上半身,初级)静.mp4 :L{*B$c  
9.3M Z4X, D`s  
004_push_ups(上半身,初级)静.mp4 l1#.r g  
7M L|Xg4Z  
003_wide_knee_push_ups(上半身,初级)静.mp4 =]5f\f6  
5M Yi] `"\  
002_narrow_knee_push_ups(上半身,初级)静.mp4 .hM t:BMf*  
5.5M s3T7M:DM4  
001_knee_push_ups(上半身,初级)静.mp4 k+%&dEE|vH  
5.7M ,N _/J4Us  
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https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/ Y]_$+Si:NK  
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