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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 XHX\+&6  
8.6M S,K'y?6  
341_mod_jumping_jacks(有氧运动,初级).mp4 X*Ibk-PUM  
5.3M C*;g!~{  
300_star_toe_touch(柔韧性,初级)静.mp4 aoLYw 9  
8.7M oKl^Ttr  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 8"d0Su4r  
11.4M [fN?=,8  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 YbMeSU/sX  
11M ^8,Y1r9`$  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 s 0}OsHAj  
12.3M qIbp0`m  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 /H_,1Fu|  
12M orGNza"A  
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 6g/ <FM  
8.8M 5dH}cXs  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 +- ~:E_G  
7.4M W`baD!*  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 +*dG 'U6  
5.3M 41c]o<!=)j  
242_cat_cow(柔韧性,初级)静.mp4 3Un{Q~6h  
7.9M gW{<:6}!*  
241_180_jumps(有氧运动,中级).mp4 K;%P_f/KJP  
5.9M X!}  t``  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 s "KPTV  
8.1M $T\W'W R>  
239_side_lunge_touchdown(下半身,中级)静.mp4 sSisO?F!Z  
8.1M e:SBX/\j  
237_sl_jump_squats(下半身,高难度).mp4 R{s&6  
7.9M QvM+]pdR6  
235_sl_squats(下半身,中级)静.mp4 e rz9CX  
9M ^/|agQ7D2  
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 jo75M Sj  
8.8M K[tQ>C@s2  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 o:H^ L,<Tl  
8.1M nXgnlb=  
230_knee_plyo_push_ups(上半身,中级).mp4 l(-We.:(  
5.8M )ZxDfRjL  
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 Xb0$BAP  
7.5M k lLhi<*  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 X$o$8s  
8M hT `kma  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 axJuJ`+Y  
6.7M X<\E 'v`~  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 ZLsfF =/G  
8.4M k A`Z#yu  
225_beetle(腹肌和核心肌群,中级)静.mp4 9FB[`}  
6.1M  yN9k-IPI  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 {!? @u?M  
6.8M x -wIgo+  
223_prone_x(腹肌和核心肌群,中级)静.mp4 bSOxM /N  
9.2M 2TH13k$  
221_bent_leg_cross_overs(下半身,初级)静.mp4 F`/ -Q>Q  
8.5M hu?Q,[+o  
219_fire_hydrant(下半身,初级)静.mp4 z >EOQe  
8.1M v'R{lXE  
217_donkey_kicks(下半身,初级)静.mp4 3 [R<JrO  
7.5M VrV )qfG  
216_frog_squats(下半身,中级).mp4 81m3j`b  
8.4M Y7W xV>E  
214_squat_jacks(下半身,中级).mp4 Yt]tRqrh;T  
7.8M \!!qzrq  
213_sl_crab_bridge(下半身,中级)静.mp4 \Wdl1 =`  
8.2M {M`yYe o  
212_crab_bridge(下半身,初级)静.mp4 )e#KL$B)v  
7M $;kFuJF  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 _|f1q  
6.7M m:kXr^!D  
210_knee_up_down_push_ups(上半身,中级)静.mp4 <evvNSE  
9.2M 4*k>M+o/C4  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 @ |bN[XL  
7.4M T:v.]0l~  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 #w%d  
9.9M nkI+"$Rz0  
207_knee_push_up_side_planks(上半身,中级)静.mp4 vrRbUwL!  
8.3M = NHE_ 4/p  
206_knee_commander_push_ups(上半身,中级)静.mp4 jZ jWz1+  
7.6M o!R.QI^2VT  
205_knee_stagger_push_ups(上半身,中级)静.mp4 d:Y!!LV-@L  
8.3M 8fV.NCyE  
200_arm_circles_backward(上半身,初级)静.mp4 4LG[i}u.N  
5.7M *QKxrg  
199_arm_circles_forward(上半身,初级)静.mp4 K|i:tHF ]@  
5.7M -^1}J  
198_hip_openers(下半身,初级)静.mp4 W<f-  
7M Hrjry$t/J  
197_walking_high_knees(有氧运动,初级).mp4 k|C~qe3E  
6.6M C%2BDj  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 lk.]!K$}  
6.3M wM$N#K@  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 x)35}mi){L  
4.2M 7a$K@iWU  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 e"Y ( 7<  
4.6M r6.`9  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 NCW<~   
6.9M TLcev*  
192_wall_pectoral_stretch(柔韧性,初级).mp4 a0wSXd  
5.9M sj9j 47y  
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 zd%n)jlwR  
6.3M /KU9sIE;  
190_childs_pose(柔韧性,初级)静.mp4 UL{+mp  
5.5M 0+-"9pED>E  
189_cobblers_stretch(柔韧性,初级)静.mp4 =`MxgK +  
6.7M NO)Hi)$X6Y  
187_declined_wall_push_ups(上半身,高难度).mp4 a&^HvXO(>(  
4.9M *B4?(&0  
184_wall_handstand_kick_up(全身,中级).mp4 Z \lJE>1  
4.7M ,6J{-Iu  
181_wall_climbs(全身,高难度).mp4 Z\YCjs%  
7.4M <{ER#}b:O  
180_marching_wall_sit(下半身,中级)静.mp4 DOaTp f  
6.3M O/XG}G.x|  
178_hip_adduction(下半身,初级)静.mp4 d}RU-uiW  
4.9M 8v<802  
177_hip_abduction(下半身,初级)静.mp4 ZVelKI8>  
5M :P2{^0$  
175_wall_bridge(下半身,初级).mp4 I cJy$+  
6.1M f|v5i tO2  
173_wall_sit(下半身,初级)静.mp4 N8[ &1  
3.6M 8O[br@h:5  
172_wall_push_offs(上半身,初级).mp4 Ci-CY/]s  
5M {PGiNY%q  
170_inclined_wall_push_ups(上半身,初级)静.mp4 X-,mNv z  
4.4M 0 ~a9gBG  
169_up_downs(上半身,高难度).mp4 w"Q/ 6#!K  
6.8M Y>J$OA:  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 ,`pUz[wl  
5.8M BvnNAi  
166_pike_push_ups(上半身,中级)静.mp4 z|M+ FHl$  
6.8M C vOH*K'  
164_knee_up_downs(上半身,初级)静.mp4 N*1{yl76x  
7.6M &Z3u(Eb  
163_triceps_dip(上半身,初级).mp4 e,?qwZK:y  
8.3M whW% c8  
160_kneel_stand(下半身,中级)静.mp4 eu MJ c  
4.8M |F}6Zv  
159_speed_skaters(有氧运动,中级).mp4 r!N> FE  
3.9M We`6# \Z X  
158_skier_jumps(有氧运动,中级).mp4 h5o6G1ur  
6.9M ~D0e \Q(A  
157_outward_calf_raises(下半身,初级)静.mp4 nk*T x  
5M Z[ 53cVT^  
156_inward_calf_raises(下半身,初级)静.mp4 (v,g=BS,  
4.9M ;hgRMkmz4<  
155_calf_raises(下半身,初级)静.mp4 JBI>D1`"  
4.7M ^XgBkC~  
154_single_leg_bridge(下半身,初级)静.mp4 )MWbZAI  
5.3M yC:C  
153_bridge(腹肌和核心肌群,初级)静.mp4 Fa0NHX2:  
4.1M mgd)w ZNV  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 a5k![sw\  
8.2M cU|tG!Ij?  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 b Y2:g )  
6.2M H5eGl|Z5]^  
149_skier_abs(腹肌和核心肌群,高难度).mp4 H3xMoSs  
7.4M Q{o]^tN  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 u|+Dqe`  
4.8M A4tb>O M  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 O<`N0  
7.3M J1u&Ga  
146_v_ups(腹肌和核心肌群,高难度).mp4 OTj J'  
4.5M :^En\YcU  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 &SW~4{n:  
6.7M 6n?0MMtR  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 Wx`$hvdq  
7.8M I_s*pT  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 5F78)q u6N  
4.2M `'E(L&  
141_superman_pull(腹肌和核心肌群).mp4 3Viz0I<%  
6.6M .[:y`PCF  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4 nIqNhJ+  
5.3M h:=W`(n5u  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 XS(Q)\"  
5.7M XY,!vLjL  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 l+#uQo6cqQ  
7.2M !BjJ5m  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 x yrlR;Sk  
4.7M r'<!wp@  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 3kavzB[  
7.2M Ly-}HW(  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 P r2WF~NuO  
6.4M yIu_DFq%  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 {Rz(0oD\  
5.6M cB6LJ}R  
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 f;%=S:3  
5.9M 6Qn};tbnD  
129_inchworms(腹肌和核心肌群,初级)静.mp4 ' j\~> a3\  
6.3M P] 0/S  
128_superman(腹肌和核心肌群,初级)静.mp4 ] 1s6=  
4.7M Kut@z>SK  
127_crunches(腹肌和核心肌群,初级)静.mp4 cS%;JV>C  
10.4M MmQk@~  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 xz-?sD/xe  
6.8M qK)T#sh  
124_mountain_climbers(有氧运动,初级)静.mp4 4 C }#lW9  
4.8M >{{0odBF  
122_tuck_jumps(有氧运动,高难度).mp4 x3l~kZ(  
4.8M 2f5YkmGc";  
121_squat_stars(有氧运动,高难度).mp4 Y?V.O  
5.4M $#-O^0D  
120_lateral_jump_touchdown(有氧运动,高难度).mp4 H}cq|hodn  
6.3M .1:B\ R((  
119_squatting_quick_feet(有氧运动,中级).mp4 ig^x%!;  
5.8M ,0@QBr5P  
118_lateral_jumps(有氧运动,中级).mp4 &&7&/   
3.5M VKcVwq  
117_clap_jacks(有氧运动,初级).mp4 :{ Lihe~\  
3.8M TR9dpt+T  
116_star_jacks(有氧运动,中级).mp4 ap<r )<u  
4.5M x~ E\zw  
115_quick_feet(有氧运动,初级).mp4 E/2_@&U :}  
4.4M g~XR#vl$  
113_crossing_punches(有氧运动,初级)静.mp4 /<k]mY cu  
3.4M g'NR \<6A  
112_punches(有氧运动,初级)静.mp4 u =lsH  
7M [ ZL<Q  
111_jog_in_place(有氧运动,初级)静.mp4 |`'WEe2  
3.9M |`pDOd  
109_rockstars(有氧运动,初级).mp4 >J_(~{-sNG  
5.2M ZU;nXqjc  
108_wide_high_knees(有氧运动,初级).mp4 K?Jo"oy7  
5.2M M9.FtQhK/  
106_high_knees(有氧运动,初级).mp4 > .K  
5.9M 9h"3u;/,  
105_jumping_jacks(有氧运动,初级).mp4 t4UL|fI  
5.2M \s6 VOR/  
104_jump_lunges(下半身,高难度).mp4 T%yGSk  
5.3M < =!FB8 .  
103_lunge_high_knee_jumps(下半身,高难度).mp4 xHe "c<  
5.9M ]4B&8n!  
100_single_leg_deadlift(下半身,中级)静.mp4 RBpv40n0  
5M zFr#j~L"  
099_touchdown_lunges(下半身,中级)静.mp4 pp+z5  
7.9M _adW>-wQ!d  
097_pivot_lunges(下半身,中级)静.mp4 13A~."b  
4.7M gkDXt^Ob  
096_side_lunges(下半身,中级)静.mp4 = O|}R  
8.2M q}C;~nMD  
095_curtsy_lunges(下半身,中级)静.mp4 )O8w'4P5  
4.6M kBtzJ#j B  
094_pendulum_lunges(下半身,中级)静.mp4 lL,0IfC,  
9.1M I7+yu>  
093_lunge_to_front_kick(下半身,中级)静.mp4 -YS9u [   
9M ]f6,4[  
092_lunge_to_high_knee(下半身,中级)静.mp4 P"|-)d  
4.5M ri49r*_1  
091_backward_lunges(下半身,初级)静.mp4 l)f 2T@bHl  
8M )B Z6QO`5n  
090_walking_lunges(下半身,初级).mp4 TiKfIv  
5.8M F.AP)`6+*  
089_forward_lunges(下半身,初级)静.mp4 NCVhWD21|  
8.5M Qp-P[Tc  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 2p~G][  
7.6M CYdYa|  
087_narrow_6_count_burpees(全身,高难度).mp4 7>3+]njw  
4.4M p3qKtMs0!  
086_6_count_burpees(全身,高难度).mp4 SmV}Wf  
6.6M u17 9!  
085_ultimate_burpees(全身,高难度)静.mp4 <m*j1|^{t  
8.3M oGL2uQXX  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 FAq9G-\B  
7M q:m qA$n  
082_one_legged_4_count_burpees(全身,中级).mp4 dB8  e  
5.3M p-h(C'PqF  
081_flat_out_burpees(全身,中级).mp4 \^dYmU  
6.8M #'I<q  
079_4_count_burpees(全身,初级).mp4 lt%9Zgr[u  
6.9M A27!I+M  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 rnC< (f22  
5.3M [f?x ,W~  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 A~;+P  
7.4M oN,9#*PVL  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 <1<0odB  
6.1M REPI >-|  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 s qO$ka{  
6.6M wq]vcY9^  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 = cI> {  
7.2M @Py?.H   
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 b<BkI""b  
4.6M %Lom#:L'  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 -ug -rdXV  
6.6M HFX,EE  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 kQ|phtbI  
5.9M X\5EF7:S  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 [@0Hmd7  
7.4M [pSQ8zdF"  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 CIQ9dx7>  
6.7M . ]/k#Hv  
061_low_plank(腹肌和核心肌群,初级)静.mp4 c#a>> V  
6.4M _ 3{8Zg  
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 C^!~WFy  
7.8M RA}Y$}^#'  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 =g)SZK  
8.9M F ZN}T{<  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 64SRW8AH  
4.7M >(W\Eh{J  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 bK|n xL  
4.6M vH@b  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 1r<'&f5  
7.2M Rc}#4pM8  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 p%5(Qqmlk  
7.9M 7 ;x to =  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 UC!"1)~mt`  
6.3M BUXlHh%<R  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 GX N:=  
6.5M (n2=.9k!  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 /Mw0<#  
6.5M WISeP\:^  
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 :D:J_{HJ  
6.1M muKjeg'b  
046_high_plank(腹肌和核心肌群,初级)静.mp4 >"D0vj  
6.3M Zrq\:KxX  
045_pistol_squats(下半身,高难度)静.mp4 U-#vssJhk  
3.6M T>m|C}yy  
044_180_jump_squats(下半身,高难度).mp4 Jy0 (g T  
7.5M M"8?XD%  
042_butt_kicker_jump_squats(下半身,高难度).mp4 >x${I`2w  
7.2M {QT:1U \.  
040_forward_jump_squats(下半身,中级).mp4 ;z9U_  
5.4M mnM$#%q;%  
039_squat_to_high_knee_jumps(下半身,中级).mp4  bRx}ih  
8M 5,du2  
038_squat_side_kick(下半身,中级)静.mp4 *4g:V;L  
4.7M =]-D_$S~  
036_prisoner_squats(下半身,中级)静.mp4 U.J/ "}5`T  
5M .7n`]S/  
035_overhead_squats(下半身,中级)静.mp4 uD4$<rSHb  
5.5M e it%U  
034_plie_jump_squats(下半身,中级).mp4 -7m7.>/M  
5.2M @*JS[w$1  
032_jump_squats(下半身,中级).mp4 gm}zF%B"  
6.6M i$z*~SuM#  
031_squat_to_high_knee(下半身,初级)静.mp4 m"~),QwF9  
8.9M K[9{]$(Z  
030_pulsing_squats(下半身,初级)静.mp4 9S{0vc/2@  
5.2M g #[,4o;  
029_plie_squats(下半身,初级)静.mp4 :JzJ(q/  
7.5M KOD%>+vG$  
028_narrow_squats(下半身,初级)静.mp4 3@mW/l>X  
6M X1GM \*BE  
027_squats(下半身,初级)静.mp4 vtXZ`[D,l)  
7.4M &(A'uX.>pr  
024_typewriter_push_ups(上半身,高难度)静.mp4 }E\u2]  
5.6M $e,'<Jl  
023_limb_raise_push_ups(上半身,高难度)静.mp4 3NgyF[c  
5M !{ /AJb  
022_push_up_jacks(上半身,高难度).mp4  ),f d,  
7.9M <_-8)abK  
021_single_leg_push_ups(上半身,高难度)静.mp4 H)i%\7F5  
5.1M ]D|Hq4ug  
020_plyo_push_ups(上半身,高难度).mp4 w(nQ:;oC  
4.8M 9C\@10D  
019_narrow_to_wide_push_ups(上半身,高难度).mp4 [2nPr^  
4.6M r<-@.$lf  
018_alligator_push_ups(上半身,高难度)静.mp4 mjbV^^>  
8.6M (W_U<~`t  
014_up_down_push_ups(上半身,中级).mp4 G1/  
10.4M BY??X=  
012_side_to_side_push_ups(上半身,中级)静.mp4 *gN)a%9  
8.2M rfhvdwwD  
011_push_up_shoulder_taps(上半身,中级)静.mp4 Ozs&YZ  
9.7M  ~b LhI  
010_push_up_side_planks(上半身,中级)静.mp4 p`3$NCJN  
9.4M  Wf kP  
009_commander_push_ups(上半身,中级)静.mp4 firiYL"=44  
7.6M -LEpT$v|  
007_stagger_push_ups(上半身,中级)静.mp4 w"BMJ+  
6.2M [7gwJiK  
006_wide_push_ups(上半身,初级)静.mp4 -gb'DN1BG  
8.8M 5`[B: <E4  
005_narrow_push_ups(上半身,初级)静.mp4 T'e p&tNY  
9.3M 1IV R4:a  
004_push_ups(上半身,初级)静.mp4 kS$m$ D  
7M ~[4zm$R^  
003_wide_knee_push_ups(上半身,初级)静.mp4 Z1M{5E  
5M y,=TB#  
002_narrow_knee_push_ups(上半身,初级)静.mp4 V2 _I=]p_  
5.5M m6M:l"u  
001_knee_push_ups(上半身,初级)静.mp4 \9s x_ T  
5.7M t'L#8MJ  
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https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/ RT+_e  
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