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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 6i55Ja  
8.6M 9Vh_XBgP  
341_mod_jumping_jacks(有氧运动,初级).mp4 $XtV8  
5.3M D]3bwoFo&u  
300_star_toe_touch(柔韧性,初级)静.mp4 * , |)~$=>  
8.7M r< N-A?a  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 g5?r9e  
11.4M  ||bA  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 1j_aH# Fz:  
11M 4"`=huQ  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 \Or]5ogT'  
12.3M z0FR33-  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 jLpgWt`8)E  
12M 9} IVNZc  
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 fLf#2EA  
8.8M f4qS OVv  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 n/,rn>k7:  
7.4M sf=%l10Fk#  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 .CB"@.7  
5.3M 3g4vpKg6c  
242_cat_cow(柔韧性,初级)静.mp4 `K@5_db\  
7.9M `XFX`1  
241_180_jumps(有氧运动,中级).mp4 YLr%vnO*NS  
5.9M }j]<&I}  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 +^o3}`  
8.1M :K a^  
239_side_lunge_touchdown(下半身,中级)静.mp4 g0[<9.ke  
8.1M Wl@0TUK  
237_sl_jump_squats(下半身,高难度).mp4 c9>8IW  
7.9M LL6ON }  
235_sl_squats(下半身,中级)静.mp4 bs4fy b  
9M W,L>'$#pM  
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 J?UZN^  
8.8M =2GP^vh  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 0DW'(#`  
8.1M y'i:%n}I  
230_knee_plyo_push_ups(上半身,中级).mp4 @9 qzn&A  
5.8M [v>Z(  
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 ; +#za?w  
7.5M 4rGO8R  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 %m0L!|E  
8M '2i)#~YO<  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 "m<eHz]D  
6.7M _AsHw  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 kfG65aa>_  
8.4M N23+1h  
225_beetle(腹肌和核心肌群,中级)静.mp4 iLI.e rm  
6.1M EusfgU:  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 bHlDm~5  
6.8M -O5(%  
223_prone_x(腹肌和核心肌群,中级)静.mp4 '/n%}=a=  
9.2M 3e!a>Gl*  
221_bent_leg_cross_overs(下半身,初级)静.mp4 )SlUQ7f>  
8.5M nATfmUN L  
219_fire_hydrant(下半身,初级)静.mp4 R-0_226  
8.1M HCn ]#  
217_donkey_kicks(下半身,初级)静.mp4 ._F 6-pl  
7.5M ft. }$8vIT  
216_frog_squats(下半身,中级).mp4 -sG WSC  
8.4M {R6Zwjs  
214_squat_jacks(下半身,中级).mp4 b*F :l#  
7.8M n+A'XBHk  
213_sl_crab_bridge(下半身,中级)静.mp4 {O3oUE+  
8.2M 8M(|{~~3 :  
212_crab_bridge(下半身,初级)静.mp4 DftGy:Ah3  
7M Xk$l-Zfse  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 R)DNFc:  
6.7M 8 MACbLY  
210_knee_up_down_push_ups(上半身,中级)静.mp4 Ke;X3j ]`  
9.2M SBYMDKZ  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 8=zM~v)   
7.4M v1tN DyM6  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 AcfkY m~  
9.9M JCU3\39}  
207_knee_push_up_side_planks(上半身,中级)静.mp4 OKLggim{  
8.3M 4jyr\=42F'  
206_knee_commander_push_ups(上半身,中级)静.mp4 wshp{ y  
7.6M z)?#U dBQv  
205_knee_stagger_push_ups(上半身,中级)静.mp4 | 9\7x T  
8.3M q4#f *]  
200_arm_circles_backward(上半身,初级)静.mp4 Qi'WV9ke  
5.7M E?c{02fu  
199_arm_circles_forward(上半身,初级)静.mp4 $'mB8 S  
5.7M Ubos#hP  
198_hip_openers(下半身,初级)静.mp4 :\w[xqH  
7M 1\.zOq#  
197_walking_high_knees(有氧运动,初级).mp4 IP4b[|ef  
6.6M R4rm>zisVX  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 O|7 {%5h  
6.3M "}~i7NBB  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 N@du.d:  
4.2M  lN`_0  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4  F>oxnhp6  
4.6M t5B|c<Hb\  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 :pF]TY"K.  
6.9M O]r3?=  
192_wall_pectoral_stretch(柔韧性,初级).mp4 K1wN9D{t'  
5.9M y:6'&`L  
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 aSj1P/A  
6.3M 6L` + z  
190_childs_pose(柔韧性,初级)静.mp4 ]OCJ~Zw  
5.5M -L4G WJ~.-  
189_cobblers_stretch(柔韧性,初级)静.mp4 >7Sl( UY-  
6.7M pQ-^T.'  
187_declined_wall_push_ups(上半身,高难度).mp4 +K?N:w  
4.9M *e"GQd?  
184_wall_handstand_kick_up(全身,中级).mp4 P@S;>t{TD  
4.7M 8KELN(o$ 7  
181_wall_climbs(全身,高难度).mp4 LXfeXWw?,  
7.4M ?e|:6a+[f  
180_marching_wall_sit(下半身,中级)静.mp4 &)f++(i  
6.3M ~FCSq :_  
178_hip_adduction(下半身,初级)静.mp4 ZT6X4 Z  
4.9M s2v#evI`+  
177_hip_abduction(下半身,初级)静.mp4 w5/  X {  
5M dK(%u9v  
175_wall_bridge(下半身,初级).mp4 P)j9\ muc  
6.1M zhm!sMlO  
173_wall_sit(下半身,初级)静.mp4 pZJQKTCG  
3.6M HtXBaIl\  
172_wall_push_offs(上半身,初级).mp4 gl\$jDC9  
5M T _9ZI|Jx  
170_inclined_wall_push_ups(上半身,初级)静.mp4 lXk-86[M  
4.4M huD\dmQ:]  
169_up_downs(上半身,高难度).mp4 W;}u 2GH  
6.8M [W|7r n,q  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 7 te!>gUW  
5.8M r-Xe<|w  
166_pike_push_ups(上半身,中级)静.mp4 A =[f>8  
6.8M 96E7hp !:  
164_knee_up_downs(上半身,初级)静.mp4 o/[yA3^  
7.6M C05{,w?  
163_triceps_dip(上半身,初级).mp4 JO6vzoS3  
8.3M kkBV;v%a  
160_kneel_stand(下半身,中级)静.mp4 =28H^rK{  
4.8M ?9okjLp1n  
159_speed_skaters(有氧运动,中级).mp4 D}/.;]w<[&  
3.9M #LyjJ mQ  
158_skier_jumps(有氧运动,中级).mp4 B+$Q"  
6.9M .VEfd4+ni{  
157_outward_calf_raises(下半身,初级)静.mp4 e4H0<h }{  
5M E9*?G4P{l  
156_inward_calf_raises(下半身,初级)静.mp4 hA1hE?c`  
4.9M vc{]c }  
155_calf_raises(下半身,初级)静.mp4 adr^6n6 v  
4.7M w58 QX/XG  
154_single_leg_bridge(下半身,初级)静.mp4 F*( A; N_y  
5.3M pC. 4AkEO  
153_bridge(腹肌和核心肌群,初级)静.mp4 N4(VRA  
4.1M :yFCp@&  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 `lh?Z 3W  
8.2M $ 5-2 cL  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 L , Fso./y  
6.2M tsC|R~wW  
149_skier_abs(腹肌和核心肌群,高难度).mp4 eKti+n.  
7.4M T q; "_s  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 z>g& ?vo2  
4.8M Ywk[VD+.  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 C^: &3,  
7.3M [>9" RzEl  
146_v_ups(腹肌和核心肌群,高难度).mp4 !4.^@^L|\  
4.5M "8dnFrE  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 (s*Uz3 sq  
6.7M 5)NfZN# &  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 r9'H7J  
7.8M e[&3K<  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 aNU%OeQA  
4.2M x(N} ^Hu  
141_superman_pull(腹肌和核心肌群).mp4 X.Y)'qSf  
6.6M Tka="eyIj3  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4 l hp:.  
5.3M ]@T `q R  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 F9J9pgVP  
5.7M D)cwttH  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 ZGvNEjff  
7.2M v86 `\K*0Y  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 %D0Ws9:|  
4.7M &: 8&;vk  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 ):EXh#  
7.2M TmAb! Y|F  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 19`0)pzZ*P  
6.4M YVp0 }m  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 4DM|OL`w  
5.6M vrx3O  
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 RtQfE+  
5.9M boB{Y7gO4  
129_inchworms(腹肌和核心肌群,初级)静.mp4 n:)Y'52}  
6.3M m 4LM10  
128_superman(腹肌和核心肌群,初级)静.mp4 RA67w&  
4.7M +mv%z3"j;  
127_crunches(腹肌和核心肌群,初级)静.mp4 #T`+~tW'|  
10.4M iPYlTV  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 o[6"XJ  
6.8M 6RodnQ  
124_mountain_climbers(有氧运动,初级)静.mp4 M< pgaB0  
4.8M &g>+tkC  
122_tuck_jumps(有氧运动,高难度).mp4 ZWEzL$VWi  
4.8M ) hB*Hjh  
121_squat_stars(有氧运动,高难度).mp4 Vo8"/]_h  
5.4M hKeh9 Bt  
120_lateral_jump_touchdown(有氧运动,高难度).mp4 iiB$<b.((I  
6.3M aV, J_Q6r  
119_squatting_quick_feet(有氧运动,中级).mp4 - & r{%7  
5.8M w2AWdO6  
118_lateral_jumps(有氧运动,中级).mp4 # TF  
3.5M lI<8)42yq  
117_clap_jacks(有氧运动,初级).mp4 <9ph c  
3.8M "!?Ya{  
116_star_jacks(有氧运动,中级).mp4 Nuq/_x  
4.5M "S#hzrEdYI  
115_quick_feet(有氧运动,初级).mp4 dBn.DU*B  
4.4M DL{a8t1L  
113_crossing_punches(有氧运动,初级)静.mp4 F\<i>LWT'  
3.4M LK~ 0ck7  
112_punches(有氧运动,初级)静.mp4 ?&_\$L[  
7M xc3Q7u!|  
111_jog_in_place(有氧运动,初级)静.mp4 >@iV!!  
3.9M ^[akB|#\9  
109_rockstars(有氧运动,初级).mp4 NebZGD2K  
5.2M . C?gnOq  
108_wide_high_knees(有氧运动,初级).mp4 nJC}wh2d#  
5.2M b=EZtk6>  
106_high_knees(有氧运动,初级).mp4 9Ua@-  
5.9M &t4(86Bmq  
105_jumping_jacks(有氧运动,初级).mp4 F4Z0g*^x  
5.2M Ne_>%P|I_  
104_jump_lunges(下半身,高难度).mp4 4ebGAg?_  
5.3M *%sYajmD  
103_lunge_high_knee_jumps(下半身,高难度).mp4 z0Hh8*  
5.9M HrxEC)V6#  
100_single_leg_deadlift(下半身,中级)静.mp4 5~QB.m,>  
5M p(%x&*)f  
099_touchdown_lunges(下半身,中级)静.mp4 U5=J;[w}N  
7.9M cKAl 0_[f"  
097_pivot_lunges(下半身,中级)静.mp4 na)ceN2h  
4.7M mQJGKh&Pk  
096_side_lunges(下半身,中级)静.mp4 KQ3 On(d  
8.2M :{2$X|f 3  
095_curtsy_lunges(下半身,中级)静.mp4 H R  
4.6M _Qas+8NW  
094_pendulum_lunges(下半身,中级)静.mp4 )=@ XF0  
9.1M +a;j>hh  
093_lunge_to_front_kick(下半身,中级)静.mp4 i|Wn*~yFOO  
9M ln7.>.F  
092_lunge_to_high_knee(下半身,中级)静.mp4 o}z}79Z  
4.5M zFIKB9NUn  
091_backward_lunges(下半身,初级)静.mp4 {]]I4a  
8M HDOaN  
090_walking_lunges(下半身,初级).mp4 In2D32"F  
5.8M _u; UU$~  
089_forward_lunges(下半身,初级)静.mp4 uv!/DX#  
8.5M I%`2RXBt3^  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 0M p>X  
7.6M ]gZjV  
087_narrow_6_count_burpees(全身,高难度).mp4 KNhH4K2iP8  
4.4M OMU#Sx!6  
086_6_count_burpees(全身,高难度).mp4 :nt%z0_  
6.6M hyp`6?f  
085_ultimate_burpees(全身,高难度)静.mp4 HS7!O  
8.3M Mv3Ch'X[  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 &V L<Rx  
7M `Ii>w b  
082_one_legged_4_count_burpees(全身,中级).mp4 hAdEq$   
5.3M *(rE<  
081_flat_out_burpees(全身,中级).mp4 Jo ^ o`9  
6.8M /e\dsC{uJ  
079_4_count_burpees(全身,初级).mp4 4w,}1uNEf  
6.9M "7DPsPs  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 N>_7Ltw/  
5.3M <4Fd ~  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 %M`&}'6'  
7.4M tznT*EQr  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 RfD$@q9  
6.1M kH'Cx^=c6h  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 6dh PqL  
6.6M "?!IPX2\S  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 ;&!l2UB%  
7.2M 6`i'  
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 @tA .^k0`  
4.6M VO9<:R  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 ,\M'jV"S K  
6.6M k1<Py$9"  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 x9=lN^/4  
5.9M c8u0\X,  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 m`|Z1CT  
7.4M \r2w@F{C  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 DCm;dh  
6.7M ]8#{rQ(  
061_low_plank(腹肌和核心肌群,初级)静.mp4 5^k #fl2  
6.4M `e bB+gI  
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 H_Yy.yi  
7.8M {2nXItso  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 :A$6Y*s\  
8.9M 8Xr3q eh+  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 A28w/ =e7  
4.7M z(ajR*\#  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 :X#(T- !t  
4.6M d7&PbITN  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 Z6=!}a%  
7.2M |lv4X }H  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 gOkO8P6P8  
7.9M La!PG Z{  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 }MX`WW0\]Z  
6.3M JjwuxZVr O  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 ps]6,@uyB  
6.5M dx~Wm1  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 Kk, ->q<1  
6.5M .q=X58tHu  
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 m H?hzxa+  
6.1M 9#p^Z)[)-  
046_high_plank(腹肌和核心肌群,初级)静.mp4 _eF*8 /z  
6.3M ~ 0[K %]]  
045_pistol_squats(下半身,高难度)静.mp4 8 WH>  
3.6M .cb mCFXL  
044_180_jump_squats(下半身,高难度).mp4  u32<=Q[  
7.5M ]:njP3r  
042_butt_kicker_jump_squats(下半身,高难度).mp4 fkYQ 3d,`  
7.2M OV[-m;h|  
040_forward_jump_squats(下半身,中级).mp4 2#R"#Q!  
5.4M > + SEze  
039_squat_to_high_knee_jumps(下半身,中级).mp4 %nIjRmqM~  
8M oeIS&O.K  
038_squat_side_kick(下半身,中级)静.mp4 ;#+#W+0  
4.7M &`9lIVB,K  
036_prisoner_squats(下半身,中级)静.mp4 m4iR '~L}  
5M yF:fxdpw  
035_overhead_squats(下半身,中级)静.mp4 b9U2afd  
5.5M qHj4`&  
034_plie_jump_squats(下半身,中级).mp4 |oM6(px  
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032_jump_squats(下半身,中级).mp4 T&c[m!}X|t  
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031_squat_to_high_knee(下半身,初级)静.mp4 vH=I#Ajar  
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030_pulsing_squats(下半身,初级)静.mp4 ~UnfS};U  
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029_plie_squats(下半身,初级)静.mp4 5mV'k"Om#"  
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028_narrow_squats(下半身,初级)静.mp4 ~$cw]R58,9  
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027_squats(下半身,初级)静.mp4 t!~mbx+  
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024_typewriter_push_ups(上半身,高难度)静.mp4 )KNFS,5  
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023_limb_raise_push_ups(上半身,高难度)静.mp4 ; R67a V,  
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022_push_up_jacks(上半身,高难度).mp4 =m40{  
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021_single_leg_push_ups(上半身,高难度)静.mp4 +V) (,f1  
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020_plyo_push_ups(上半身,高难度).mp4 +vQyHo  
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019_narrow_to_wide_push_ups(上半身,高难度).mp4 DJbj@ 2W[  
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018_alligator_push_ups(上半身,高难度)静.mp4 &8(2U-  
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014_up_down_push_ups(上半身,中级).mp4 Kq1sGk  
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012_side_to_side_push_ups(上半身,中级)静.mp4 &O'yhAP] j  
8.2M PvM<#zq_  
011_push_up_shoulder_taps(上半身,中级)静.mp4 WgjaMmht  
9.7M 0+L5k!1D  
010_push_up_side_planks(上半身,中级)静.mp4 C>;}CH|X  
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009_commander_push_ups(上半身,中级)静.mp4 `*slQ }i  
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007_stagger_push_ups(上半身,中级)静.mp4 )TWf/L cp  
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006_wide_push_ups(上半身,初级)静.mp4 .OjJK?  
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005_narrow_push_ups(上半身,初级)静.mp4 :9)>!+|'  
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004_push_ups(上半身,初级)静.mp4 )~J/,\  
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003_wide_knee_push_ups(上半身,初级)静.mp4 g ` Wr3  
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002_narrow_knee_push_ups(上半身,初级)静.mp4 6q5V*sJ&  
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001_knee_push_ups(上半身,初级)静.mp4 v\<`"  
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