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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 y L 3F  
8.6M ,,V uvn  
341_mod_jumping_jacks(有氧运动,初级).mp4 1h?:gOig  
5.3M xb^M33-y  
300_star_toe_touch(柔韧性,初级)静.mp4 YZ5[# E@l  
8.7M 5R#:ALwX:  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 7+J<N@.d  
11.4M ^}hSsE  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 |Fzt| \  
11M &. "ltB  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 2{)<D f@  
12.3M  d|$-Sz  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 \ id(P3M  
12M ;:ocU?  
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 l8N5}!N  
8.8M A:,V)  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 +PHuQ  
7.4M rj;~SC{  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 . J9\Fr@  
5.3M 8X= 2# &)  
242_cat_cow(柔韧性,初级)静.mp4 "I45=nf  
7.9M yTU'voE.|  
241_180_jumps(有氧运动,中级).mp4 RS  Vt  
5.9M ltmD=-]G_  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 9B1bq#  
8.1M 7e<\11uI]a  
239_side_lunge_touchdown(下半身,中级)静.mp4 O:[@?l  
8.1M VN<baK%]  
237_sl_jump_squats(下半身,高难度).mp4 ( z%t  
7.9M J y0TVjA  
235_sl_squats(下半身,中级)静.mp4 =&;}#A%m  
9M T`|>oX  
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 |>=\ VX17  
8.8M _zFJ]7Ym.)  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 ZvW&%*k=  
8.1M Sy3 4doAZ  
230_knee_plyo_push_ups(上半身,中级).mp4 (I(k$g[>  
5.8M F}_Zh9/$(  
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 ${, !Ll7)  
7.5M m:5bb 3  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 hUMFfc ?  
8M ;F>I+l_X  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 /)xQ# yfX  
6.7M 3a6  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 <e'l"3+9(  
8.4M =zKbvwe%X  
225_beetle(腹肌和核心肌群,中级)静.mp4 IHf#P5y_  
6.1M f n\&%`U  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 Zq"wq[GCN  
6.8M A/*h[N+2!  
223_prone_x(腹肌和核心肌群,中级)静.mp4 {]:B80I;2  
9.2M 7:h_U9Za?$  
221_bent_leg_cross_overs(下半身,初级)静.mp4 #Xd#Nc j  
8.5M ou'|e"tI  
219_fire_hydrant(下半身,初级)静.mp4 4 {3< `  
8.1M mi{ r7.e5I  
217_donkey_kicks(下半身,初级)静.mp4 :vy./83W  
7.5M I}7= \S/@  
216_frog_squats(下半身,中级).mp4 3ocRq %%K  
8.4M u&ozc  
214_squat_jacks(下半身,中级).mp4 Q##L|*Qy  
7.8M STQ~mFs"  
213_sl_crab_bridge(下半身,中级)静.mp4 7!E7XP6,~>  
8.2M 'O]J a-  
212_crab_bridge(下半身,初级)静.mp4 g4>1> .s  
7M $^"_Fox]A\  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 N&+DhKw  
6.7M de?lO ;8  
210_knee_up_down_push_ups(上半身,中级)静.mp4 r$.v"Wh)  
9.2M H!ISQ8{V  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 TANt*r7  
7.4M Oe%jV,S|V  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 wa4(tM2  
9.9M #o-CG PE  
207_knee_push_up_side_planks(上半身,中级)静.mp4 k34!*(`q  
8.3M zE<GwVI~  
206_knee_commander_push_ups(上半身,中级)静.mp4 ( -rw]=Qu  
7.6M vxC, 8Z  
205_knee_stagger_push_ups(上半身,中级)静.mp4 Pxm~2PAm  
8.3M hFWK^]~ a  
200_arm_circles_backward(上半身,初级)静.mp4 Lg4I6 G  
5.7M z;En Ay{9  
199_arm_circles_forward(上半身,初级)静.mp4 ,\ RxKSU  
5.7M )|zna{g\  
198_hip_openers(下半身,初级)静.mp4 p~THliwd  
7M = g)G!  
197_walking_high_knees(有氧运动,初级).mp4 ec` $2u  
6.6M aF\?X &|  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 PNM f5'@m  
6.3M ';bovh@*  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 5Pl~du  
4.2M A/"p PO  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 NQ(}rr'.  
4.6M `L=$ ,7`  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 +~A<&7[}  
6.9M )vFZl]  
192_wall_pectoral_stretch(柔韧性,初级).mp4 {1ic* cZS  
5.9M 'qg q8  
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 .%4{zaB  
6.3M C=/nZGG  
190_childs_pose(柔韧性,初级)静.mp4 R?Or=W)i  
5.5M kDG'5X;+  
189_cobblers_stretch(柔韧性,初级)静.mp4 |<ZkJR3B  
6.7M !*gTC1bvB  
187_declined_wall_push_ups(上半身,高难度).mp4 a/wkc*}}/  
4.9M h7S&tW GU  
184_wall_handstand_kick_up(全身,中级).mp4 wB;'+d&  
4.7M ?=uw0~O[  
181_wall_climbs(全身,高难度).mp4 ep<2u x  
7.4M x@]pUA1  
180_marching_wall_sit(下半身,中级)静.mp4 _8'FI_E3  
6.3M XHlx89v7  
178_hip_adduction(下半身,初级)静.mp4 *?+maK{5+  
4.9M ~=,|dGAa$  
177_hip_abduction(下半身,初级)静.mp4 NX(.Lw}  
5M d6.9]V?  
175_wall_bridge(下半身,初级).mp4 ,e ~@  
6.1M SdfrLdi}Y  
173_wall_sit(下半身,初级)静.mp4 ]{[VTjC7rY  
3.6M GBZx@B[TY  
172_wall_push_offs(上半身,初级).mp4 +0O{"XM  
5M h,V#V1>Hu  
170_inclined_wall_push_ups(上半身,初级)静.mp4 }hFjl4`xa  
4.4M ;mLbJT   
169_up_downs(上半身,高难度).mp4 2Ax HhD.  
6.8M ?eb2T`\0Q  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 $W8  
5.8M }>:x  
166_pike_push_ups(上半身,中级)静.mp4 ;6} *0V_!k  
6.8M [D H@>:"dd  
164_knee_up_downs(上半身,初级)静.mp4 %L./U$  
7.6M j]"Yz t~u  
163_triceps_dip(上半身,初级).mp4 UP]J `\$o  
8.3M iD|"}}01  
160_kneel_stand(下半身,中级)静.mp4 B*owV%  
4.8M eD, 7gC-  
159_speed_skaters(有氧运动,中级).mp4 1px:(8]{  
3.9M VB 8t"5  
158_skier_jumps(有氧运动,中级).mp4 +6!.)Ea=  
6.9M $s hlNW\  
157_outward_calf_raises(下半身,初级)静.mp4 zy#E qv  
5M 2 f]9I1{  
156_inward_calf_raises(下半身,初级)静.mp4 2I'\o7Y  
4.9M [j5 ^Zb&0  
155_calf_raises(下半身,初级)静.mp4  IjDG  
4.7M m4n J9<-  
154_single_leg_bridge(下半身,初级)静.mp4 IrXC/?^h  
5.3M Ox&g#,@h  
153_bridge(腹肌和核心肌群,初级)静.mp4 zu}h3n5  
4.1M Uc }L/ax  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 UG+wRX :dA  
8.2M )*^PMf  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 ;1cX|N=  
6.2M  { Lt \4h  
149_skier_abs(腹肌和核心肌群,高难度).mp4 fj 19U9R  
7.4M AdB5D_ Ir  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 )4a&OlEI  
4.8M ];1z%.  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 $Tq-<FbM)  
7.3M T.HI $(d  
146_v_ups(腹肌和核心肌群,高难度).mp4 @)m+O#a  
4.5M $xS `i-|  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 ?/{ qRz'C<  
6.7M 5Lt&P 5BY  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 9r7QE&.  
7.8M FI~)ZhE)]  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 ;=6 ++Oq  
4.2M 6[c LbT0  
141_superman_pull(腹肌和核心肌群).mp4 g B<p  
6.6M -^;G^Uq6=  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4 / v;g v[  
5.3M x-U^U.i@  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 RN3w{^Ll  
5.7M i[^?24~ c  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 1(!QutEb  
7.2M ~/\;7E{8!  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 f b_tda",}  
4.7M >lyUr*4PX  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 .Kq>/6  
7.2M (XRj##G{  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 _?@>S7-  
6.4M mw`%xID*  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 8R:H{)o~s}  
5.6M *`);_EVc  
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 t3Q;1#Zf  
5.9M f<WnPoV  
129_inchworms(腹肌和核心肌群,初级)静.mp4 *=S\jek  
6.3M XT= #+  
128_superman(腹肌和核心肌群,初级)静.mp4 J(M0t~RZ  
4.7M +]CKu$,8  
127_crunches(腹肌和核心肌群,初级)静.mp4 akBR"y:~:H  
10.4M rEdr8qw  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 j>?H^fB  
6.8M  X\ \\RCp  
124_mountain_climbers(有氧运动,初级)静.mp4 ;myu8B7&  
4.8M Gr?"okaA  
122_tuck_jumps(有氧运动,高难度).mp4 -j]r\EVKS  
4.8M ` U!eh1*b  
121_squat_stars(有氧运动,高难度).mp4 v>)[NAY9  
5.4M n4k. tq  
120_lateral_jump_touchdown(有氧运动,高难度).mp4 b3EW"^Ar  
6.3M F^T7u?^)  
119_squatting_quick_feet(有氧运动,中级).mp4 @w6^*Z_hQ  
5.8M tJ.LPgfZ  
118_lateral_jumps(有氧运动,中级).mp4 cGsxfwD  
3.5M \ fU{$  
117_clap_jacks(有氧运动,初级).mp4 V>A@Sw  
3.8M 0'BR Sa<  
116_star_jacks(有氧运动,中级).mp4 ,`/!0Wmt  
4.5M :'Imz   
115_quick_feet(有氧运动,初级).mp4 5:CC\!&QBV  
4.4M tI{ n!  
113_crossing_punches(有氧运动,初级)静.mp4 1oj7R7  
3.4M WU#bA|Cf  
112_punches(有氧运动,初级)静.mp4 !&E>8h  
7M cKF02?)TX  
111_jog_in_place(有氧运动,初级)静.mp4 pR 1v^m|  
3.9M Wz:MPdz3(  
109_rockstars(有氧运动,初级).mp4 :XBeGNI*#  
5.2M M29[\ @zL  
108_wide_high_knees(有氧运动,初级).mp4 yW|yZ(7  
5.2M <B$Lu4b@c  
106_high_knees(有氧运动,初级).mp4 Lkk'y})/  
5.9M <LZvG IMl  
105_jumping_jacks(有氧运动,初级).mp4 t }nZrD  
5.2M 'D\(p,(Mt  
104_jump_lunges(下半身,高难度).mp4 6$)Yqg`X  
5.3M i]hFiX  
103_lunge_high_knee_jumps(下半身,高难度).mp4 Yq`r>g  
5.9M #5G!lbH  
100_single_leg_deadlift(下半身,中级)静.mp4 N1P [&lR  
5M y"$|?187x  
099_touchdown_lunges(下半身,中级)静.mp4 3{d1Jk/S  
7.9M #1u4Hi(x5  
097_pivot_lunges(下半身,中级)静.mp4 i0p"q p  
4.7M MV9{>xX  
096_side_lunges(下半身,中级)静.mp4 =kZPd>&L  
8.2M r^#.yUz  
095_curtsy_lunges(下半身,中级)静.mp4 >4~{ CXZ  
4.6M 1ZhJ?PI,9{  
094_pendulum_lunges(下半身,中级)静.mp4 q* Ns]f'a  
9.1M  >?U (w<  
093_lunge_to_front_kick(下半身,中级)静.mp4 W1r-uR  
9M S:rW}rJ  
092_lunge_to_high_knee(下半身,中级)静.mp4 pgU54 Ef  
4.5M O+.V,` O  
091_backward_lunges(下半身,初级)静.mp4 a4g=cs<9}  
8M k[Uc _=  
090_walking_lunges(下半身,初级).mp4 QE< 63|  
5.8M "St,4 b  
089_forward_lunges(下半身,初级)静.mp4 8"8sI  
8.5M Om>6<3n  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 lOd[8|/  
7.6M {l *ps-fi  
087_narrow_6_count_burpees(全身,高难度).mp4 YD jQ&EH  
4.4M m>zUwGYEu  
086_6_count_burpees(全身,高难度).mp4 tEiN(KA!5  
6.6M Y/gVyQ(  
085_ultimate_burpees(全身,高难度)静.mp4 QnaMj Dh$6  
8.3M I|Z5*iXqCm  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 "vU :qwm  
7M I \ vu?$w  
082_one_legged_4_count_burpees(全身,中级).mp4 kz,Nz09}W  
5.3M Sm+Ek@Ax  
081_flat_out_burpees(全身,中级).mp4 z<^HohT  
6.8M 1__p1  
079_4_count_burpees(全身,初级).mp4 ]C)PZZI='  
6.9M ;M"hX  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 2R2Z6}  
5.3M PcUi+[s;x  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 mqq~&nI  
7.4M 8.Y6r  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 0qJ(3N  
6.1M Pb]s+1  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 ]0m4esK`  
6.6M ,"j |0Q  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 J"6_H =s   
7.2M %@H;6   
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 [R A=M  
4.6M v,+2CVdW  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 TO( =4;U  
6.6M V)N9V|O'  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 %\r4c*O1q  
5.9M !R)v2Mk|  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4  U]e;=T:3  
7.4M L2Gm0 v  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 ] MUuz'<  
6.7M P_&2HA,I  
061_low_plank(腹肌和核心肌群,初级)静.mp4 I"T _<  
6.4M DOU\X N   
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 RMLs(?e  
7.8M Ae`K 9  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 Z[0xqGYLB  
8.9M mKxQ U0`  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 hz\7Z+$L_  
4.7M ajkRL|^  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 F5+f?B~?R?  
4.6M @xO< ~  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 )W*S6}A  
7.2M [[[p@d/Y  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 f>p;Jh{2fn  
7.9M W J^r~*r  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 <5C3c&sds  
6.3M 7U?x8%H*  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 pmQ9i A@=  
6.5M (hd2&mSy  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 7z F29gC  
6.5M @Cw<wrem  
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 Sfh\4h$H  
6.1M Mg^GN -l  
046_high_plank(腹肌和核心肌群,初级)静.mp4 1{nXmtvr  
6.3M Y}nE/bmx&9  
045_pistol_squats(下半身,高难度)静.mp4 --  _,;  
3.6M ~p oy`h'  
044_180_jump_squats(下半身,高难度).mp4 BhdJ/C^  
7.5M ]_F%{8|  
042_butt_kicker_jump_squats(下半身,高难度).mp4 wm8(Ju  
7.2M roW8 4x  
040_forward_jump_squats(下半身,中级).mp4 s:;!QIC5jo  
5.4M e:!&y\'"9  
039_squat_to_high_knee_jumps(下半身,中级).mp4 sl/#1B   
8M pjHUlQ   
038_squat_side_kick(下半身,中级)静.mp4 OU0\xx1/  
4.7M MlS<txFPS  
036_prisoner_squats(下半身,中级)静.mp4 }1d 6d3b  
5M {!'AR`|  
035_overhead_squats(下半身,中级)静.mp4 kQ{pFFO  
5.5M ,}`II|.oB  
034_plie_jump_squats(下半身,中级).mp4 gt'0B-;W  
5.2M >KM<P[BRd  
032_jump_squats(下半身,中级).mp4 Td"f(&Hk&  
6.6M Tfs7SC8ta  
031_squat_to_high_knee(下半身,初级)静.mp4 V><5N;w  
8.9M b/5;377_  
030_pulsing_squats(下半身,初级)静.mp4 [T~O%ly7x&  
5.2M dO rgqz`e  
029_plie_squats(下半身,初级)静.mp4 (j}"1  
7.5M GG%j+Ed  
028_narrow_squats(下半身,初级)静.mp4 H%Q@DW8~@  
6M  ] |~],\  
027_squats(下半身,初级)静.mp4 5XA6IL|/l  
7.4M e)7[weGN  
024_typewriter_push_ups(上半身,高难度)静.mp4 OYy%aA}h  
5.6M %2 bZeZ  
023_limb_raise_push_ups(上半身,高难度)静.mp4 X#gZgz ='  
5M ihf5`mk/$  
022_push_up_jacks(上半身,高难度).mp4 ^Zydy  
7.9M [g _f`ZJ=  
021_single_leg_push_ups(上半身,高难度)静.mp4 M,q'   
5.1M Lgvmk  
020_plyo_push_ups(上半身,高难度).mp4 BNu zlR  
4.8M N;<<-`i  
019_narrow_to_wide_push_ups(上半身,高难度).mp4 vL\wA_z"<H  
4.6M *sZ Ows<  
018_alligator_push_ups(上半身,高难度)静.mp4 _@jl9<t=_  
8.6M rc 9 \  
014_up_down_push_ups(上半身,中级).mp4 v[35C]gS  
10.4M 4TC !P}  
012_side_to_side_push_ups(上半身,中级)静.mp4 )k <ON~x  
8.2M ak 0KrVF  
011_push_up_shoulder_taps(上半身,中级)静.mp4 cz&Qoyh{;  
9.7M mi%d([)%<  
010_push_up_side_planks(上半身,中级)静.mp4 !-LPFy>  
9.4M U#d&#",s  
009_commander_push_ups(上半身,中级)静.mp4 t<~riFs]  
7.6M &hyr""NkAm  
007_stagger_push_ups(上半身,中级)静.mp4 +Rxf~m(pV  
6.2M y{U'\  
006_wide_push_ups(上半身,初级)静.mp4 :=UeYm @  
8.8M X2q$i  
005_narrow_push_ups(上半身,初级)静.mp4 SYeCz(H>d  
9.3M 8O("o7~"  
004_push_ups(上半身,初级)静.mp4 byyz\>yAVq  
7M ^nFa'=  
003_wide_knee_push_ups(上半身,初级)静.mp4 tjuW+5O  
5M ! T6oD]x3  
002_narrow_knee_push_ups(上半身,初级)静.mp4 < yE(p  
5.5M rsOon2|  
001_knee_push_ups(上半身,初级)静.mp4 o^d(mJZ.F~  
5.7M =>4>Z_q  
=TwV_Dro~  
https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/   VG q'  
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