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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 a /QIJ*0  
8.6M R^|!^[WE  
341_mod_jumping_jacks(有氧运动,初级).mp4 2>ys2:z  
5.3M >Rr!rtc'x  
300_star_toe_touch(柔韧性,初级)静.mp4 .dt#2a_5q  
8.7M q'by;g*m  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 M;V&KG Z  
11.4M G IK u  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 QT7_x`#J~o  
11M VmMh+)UZ  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 1"M"h_4  
12.3M $>EqH?EQ  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 \N6<BS  
12M J/L)3y   
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 +&(J n  
8.8M :82?'aR  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 \3L$I-]m  
7.4M hl*MUD,  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 eS* *L 3  
5.3M ;r%<2(  
242_cat_cow(柔韧性,初级)静.mp4 2NyUmJ42  
7.9M W3"vTZJF  
241_180_jumps(有氧运动,中级).mp4 k"0%' Y  
5.9M ]}_p3W "Y9  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 :l4^iSf  
8.1M ysL0hwir  
239_side_lunge_touchdown(下半身,中级)静.mp4 j-j'phK  
8.1M 4 iik5  
237_sl_jump_squats(下半身,高难度).mp4 [2=^C=52  
7.9M !B0v<+;P8  
235_sl_squats(下半身,中级)静.mp4 Y=hP Erw  
9M N&x@_t""   
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 %f_FGh  
8.8M -6(h@F%E  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 gv`%Z8u(  
8.1M A&D2T  
230_knee_plyo_push_ups(上半身,中级).mp4 "$# $f  
5.8M SnH:(tO[X  
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 [5x+aW%ql  
7.5M ZCj>MA  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 *o KgP8CF  
8M "vv$%^  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 |:~("rA+v  
6.7M e6Wl7&@6  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 >+zAWK9  
8.4M ,oC= {^l{  
225_beetle(腹肌和核心肌群,中级)静.mp4 Pw0{.W~r  
6.1M pZyb  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 ~3LhcU-  
6.8M  s$K@X `  
223_prone_x(腹肌和核心肌群,中级)静.mp4 z?8zFP  
9.2M ['Hp?Q|k  
221_bent_leg_cross_overs(下半身,初级)静.mp4 Ej-=y2j{g  
8.5M mMel,iK=  
219_fire_hydrant(下半身,初级)静.mp4 Wh#os,U $  
8.1M 9OE_?R0c!  
217_donkey_kicks(下半身,初级)静.mp4 KteZK.+#:  
7.5M x& mz -  
216_frog_squats(下半身,中级).mp4 AaJ,=eQ  
8.4M Fcu Eeca  
214_squat_jacks(下半身,中级).mp4 ;}UIj{sj*  
7.8M v'mJ~tz  
213_sl_crab_bridge(下半身,中级)静.mp4 X; e` y:9  
8.2M m0dFA<5-  
212_crab_bridge(下半身,初级)静.mp4 8A`p  
7M pZni,< Q  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 AJJ%gxqGq  
6.7M | 7t=\  
210_knee_up_down_push_ups(上半身,中级)静.mp4 3C E 39W  
9.2M  r*~n`  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 Requ.?!fG;  
7.4M FCS5@l,'<  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 |H3?ox*  
9.9M +z~ !#j4Q  
207_knee_push_up_side_planks(上半身,中级)静.mp4 H24ate?t,  
8.3M C*Y :w  
206_knee_commander_push_ups(上半身,中级)静.mp4 j TB<E=WC  
7.6M 4GmSG,]  
205_knee_stagger_push_ups(上半身,中级)静.mp4 3G:NZ)p  
8.3M ,"v)vTt  
200_arm_circles_backward(上半身,初级)静.mp4 Z<$E.##  
5.7M *!wO:< -  
199_arm_circles_forward(上半身,初级)静.mp4 N]O{T_5-0  
5.7M .:#_5K  
198_hip_openers(下半身,初级)静.mp4 =Qjw.6@  
7M Z7m GC`>  
197_walking_high_knees(有氧运动,初级).mp4 >*<6 zQf  
6.6M +73=2.C0  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 %_%f# S  
6.3M |wyJh"4!  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 y~4SKv $  
4.2M U{U:8==  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 P!>{>r4  
4.6M @8 oDy$j  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 {GG~E54&B  
6.9M U_ N5~#9   
192_wall_pectoral_stretch(柔韧性,初级).mp4 5<:VJC<  
5.9M ? bUp K  
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 ]%WD} 4e  
6.3M auyKLT3C  
190_childs_pose(柔韧性,初级)静.mp4 ?-RoqF  
5.5M 3_R   
189_cobblers_stretch(柔韧性,初级)静.mp4 3<~2"@J  
6.7M E9Qd>o  
187_declined_wall_push_ups(上半身,高难度).mp4 buxI-wv  
4.9M %O4}i@Fe  
184_wall_handstand_kick_up(全身,中级).mp4 rhzv^t  
4.7M !?us[f=g%  
181_wall_climbs(全身,高难度).mp4 kL2Zr  
7.4M ]Lb?#S  
180_marching_wall_sit(下半身,中级)静.mp4 iA^+/Lt  
6.3M f2SU5e2  
178_hip_adduction(下半身,初级)静.mp4 ` + n  
4.9M 6|"!sW`%N  
177_hip_abduction(下半身,初级)静.mp4 GP7) m  
5M yjM@/b  
175_wall_bridge(下半身,初级).mp4 &ttv4BC^r  
6.1M ^! v}  
173_wall_sit(下半身,初级)静.mp4 [Q.4]K2  
3.6M JtrDZ;^@  
172_wall_push_offs(上半身,初级).mp4 Aa\=7  
5M bN7UO  
170_inclined_wall_push_ups(上半身,初级)静.mp4 aJa^~*N/Aa  
4.4M 6Qzu-  
169_up_downs(上半身,高难度).mp4 -'p@ lk  
6.8M gw&#X~ em  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 r PRuSk-f  
5.8M h^ecn-PC  
166_pike_push_ups(上半身,中级)静.mp4 PhI6dB`  
6.8M 6E\\`FE4y  
164_knee_up_downs(上半身,初级)静.mp4 dbq{a  
7.6M ah!O&ECh  
163_triceps_dip(上半身,初级).mp4 >fZ/09&3  
8.3M \w0b"p  
160_kneel_stand(下半身,中级)静.mp4 "jQe\  
4.8M ;KZtW  
159_speed_skaters(有氧运动,中级).mp4 0@FM^ejA#  
3.9M >$S,>d_k`  
158_skier_jumps(有氧运动,中级).mp4 1N$gE  
6.9M ?od}~G4s#  
157_outward_calf_raises(下半身,初级)静.mp4 w#G=Z_Tt  
5M D8D !16_  
156_inward_calf_raises(下半身,初级)静.mp4 #Wc #fP  
4.9M *_).UAP.  
155_calf_raises(下半身,初级)静.mp4 gHh.|PysW  
4.7M @;n$caw  
154_single_leg_bridge(下半身,初级)静.mp4 > *t>U8  
5.3M 4xpWO6Q  
153_bridge(腹肌和核心肌群,初级)静.mp4 &fd4IO/O  
4.1M FskJyB [  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 :@@A  
8.2M /4B4IT  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 >K|GLP  
6.2M `2(R}zUHN  
149_skier_abs(腹肌和核心肌群,高难度).mp4 <Ec)m69P  
7.4M %d[xr h  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 3Llj_lf  
4.8M Zqs-I8y  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 #L IsL  
7.3M xm10  
146_v_ups(腹肌和核心肌群,高难度).mp4 % 6hw  
4.5M L5k>;|SA  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 2eR+dT  
6.7M 5 *pN<S  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 n40MP5RxY  
7.8M >5@vY?QXO  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 })0 7u  
4.2M ,nChwEn  
141_superman_pull(腹肌和核心肌群).mp4 7+!7]'V  
6.6M `w=H'"Zv  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4 =E~5&W7  
5.3M nM.?Q}yO~  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 Nj-rZ%&  
5.7M ;7n*PBUJJ  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 Gx a.<E^k  
7.2M BfE-s<  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 nC!^,c  
4.7M ,f0g|5yDf  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 ;{q) |GRF  
7.2M |UDD/e  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 (F '  
6.4M 8~Hs3\Hp  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 =U7D}n hS-  
5.6M 9H%xZ(`vN  
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 Y$$?8xr ~  
5.9M 2l(j 4~g  
129_inchworms(腹肌和核心肌群,初级)静.mp4 AW&s-b%P  
6.3M #M^Yh?~%w  
128_superman(腹肌和核心肌群,初级)静.mp4 b G5  
4.7M S@G{|.)2  
127_crunches(腹肌和核心肌群,初级)静.mp4 jKV?!~/F  
10.4M p+sPCF  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 p>tdJjnt  
6.8M G1^!ej  
124_mountain_climbers(有氧运动,初级)静.mp4 r\ Yur  
4.8M .QQI~p0:  
122_tuck_jumps(有氧运动,高难度).mp4 EbYH?hPo  
4.8M 9c %  Tv  
121_squat_stars(有氧运动,高难度).mp4 H'\EA(v+  
5.4M n9/0W%X>  
120_lateral_jump_touchdown(有氧运动,高难度).mp4 |j}F$*SE[  
6.3M Y4qyy\}  
119_squatting_quick_feet(有氧运动,中级).mp4 5YH mp7c-z  
5.8M wVJ FA1  
118_lateral_jumps(有氧运动,中级).mp4 })SdaZ  
3.5M 5"~^;O  
117_clap_jacks(有氧运动,初级).mp4 LqsJHG  
3.8M sfPN\^k2  
116_star_jacks(有氧运动,中级).mp4 gG;W:vR}l  
4.5M RZh)0S>J  
115_quick_feet(有氧运动,初级).mp4 w ]-iM  
4.4M 9Zsb1 M!n>  
113_crossing_punches(有氧运动,初级)静.mp4 6:tr8 X_  
3.4M v ]U;5Uo  
112_punches(有氧运动,初级)静.mp4 +* {5ORq=  
7M *>$)#?t  
111_jog_in_place(有氧运动,初级)静.mp4 O:p649A  
3.9M Tn-]0hWkP  
109_rockstars(有氧运动,初级).mp4 xLK0~|_#!  
5.2M W8h\ s {  
108_wide_high_knees(有氧运动,初级).mp4 X@q1;J  
5.2M Lbp6I0&n  
106_high_knees(有氧运动,初级).mp4 *+Q*&-$  
5.9M jyH_/X5i7  
105_jumping_jacks(有氧运动,初级).mp4 {1DYXKe  
5.2M W*`6ero  
104_jump_lunges(下半身,高难度).mp4 pDq_nx9  
5.3M YY~=h5$  
103_lunge_high_knee_jumps(下半身,高难度).mp4 Hll}8d6[  
5.9M }/0dfes  
100_single_leg_deadlift(下半身,中级)静.mp4 ZKPkx~,U[  
5M  A;x^6>  
099_touchdown_lunges(下半身,中级)静.mp4 7O^ S.(  
7.9M Bic { H  
097_pivot_lunges(下半身,中级)静.mp4 2vQ^519  
4.7M bu&y w~  
096_side_lunges(下半身,中级)静.mp4 m e{SVG{  
8.2M |6^ K  
095_curtsy_lunges(下半身,中级)静.mp4 I'b]s~u  
4.6M ymX,k|lh  
094_pendulum_lunges(下半身,中级)静.mp4 'k Z1&_{  
9.1M r['C.S6  
093_lunge_to_front_kick(下半身,中级)静.mp4 xG/qDc  
9M wx5*!^&j  
092_lunge_to_high_knee(下半身,中级)静.mp4 p=gUcO8  
4.5M NP*0WT_gB  
091_backward_lunges(下半身,初级)静.mp4 wT yM9wz&  
8M q#3X*!)  
090_walking_lunges(下半身,初级).mp4 -JK4-Hg  
5.8M Q 9<_:3  
089_forward_lunges(下半身,初级)静.mp4 ]sAD5<;  
8.5M E}&jtMRUt  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 0 N;d)3  
7.6M fEv36xb2S  
087_narrow_6_count_burpees(全身,高难度).mp4 "]Td^Nxi  
4.4M H H3  
086_6_count_burpees(全身,高难度).mp4 >{Z=cv/6o  
6.6M ZhaOH5{9  
085_ultimate_burpees(全身,高难度)静.mp4 j!7Uj]  
8.3M ;}'<`(f&nX  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 -V<"Ay  
7M M[_I16s  
082_one_legged_4_count_burpees(全身,中级).mp4 In M'zAhb  
5.3M ]_8 \g`"u  
081_flat_out_burpees(全身,中级).mp4 Ps\ ^OJR  
6.8M 0|;=mYa4M  
079_4_count_burpees(全身,初级).mp4 rNyK*Wjt  
6.9M $7d"9s\$"  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 /z:K#  
5.3M kq0m^`  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 %WN2 xCSf  
7.4M eCd?.e0@j  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 {2@96o2}  
6.1M I0RWdOK8K  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 c iX2 G  
6.6M = g}yA=.  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 J[wXG6M  
7.2M 1_lL?S3,a@  
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 K_n%`5  
4.6M +(%[fW  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 bp,CvQ'}a  
6.6M 1PSb72h<  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 PM7/fv*,  
5.9M "QS7?=>*F  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 P\e%8&_U/  
7.4M )zo ;r!eP  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 4PQWdPv;  
6.7M eVXbYv=gJ@  
061_low_plank(腹肌和核心肌群,初级)静.mp4 idy:Jei}  
6.4M dZmq  
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 aa/9o ]  
7.8M ,qB081hPG  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 {+Yo&F}n  
8.9M e_V(G  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 9G ~P)Z!0  
4.7M T`sM4 VWqU  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 'zK*?= ^jk  
4.6M N{g=Pf?I}  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 vN GvEJ`qn  
7.2M Vk-_H)*r  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 $ 1U%E  
7.9M @4$E.q<0  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 za7wNe(s  
6.3M \. ] U  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 -S @:  
6.5M kZQ;\QL1}  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 UhK,H   
6.5M }R$%MU5::  
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 Hr$5B2'  
6.1M .U_=LV]C  
046_high_plank(腹肌和核心肌群,初级)静.mp4 )A%Y wI$  
6.3M jQ*Qh  
045_pistol_squats(下半身,高难度)静.mp4 rej[G!   
3.6M &&O=v]6,V  
044_180_jump_squats(下半身,高难度).mp4 y1X.Mvc  
7.5M ~_%[j8o&l  
042_butt_kicker_jump_squats(下半身,高难度).mp4 v(`$%V.  
7.2M :%{7Q$Xv<  
040_forward_jump_squats(下半身,中级).mp4 z/b*]"g,  
5.4M l<0V0R(  
039_squat_to_high_knee_jumps(下半身,中级).mp4 odDt.gQXU  
8M DxHeZQ"LL  
038_squat_side_kick(下半身,中级)静.mp4  t2iFd?  
4.7M =%LS9e^7D  
036_prisoner_squats(下半身,中级)静.mp4 Ry C7  
5M xh 0!H| R  
035_overhead_squats(下半身,中级)静.mp4 yFG&Ir  
5.5M <FE O6YP  
034_plie_jump_squats(下半身,中级).mp4 Sgj6tH2M  
5.2M }_ E  
032_jump_squats(下半身,中级).mp4 WlUE&=|Oz2  
6.6M K#jm6Xh ?E  
031_squat_to_high_knee(下半身,初级)静.mp4 t&_lpffv  
8.9M ^^#A9AM  
030_pulsing_squats(下半身,初级)静.mp4 :[doYizk:  
5.2M R<-KXT9  
029_plie_squats(下半身,初级)静.mp4 dImm},  
7.5M *RPI$0  
028_narrow_squats(下半身,初级)静.mp4 a'BBp6  
6M 1Q< a+ l  
027_squats(下半身,初级)静.mp4 6%TV X  
7.4M v&Kw 3!X#E  
024_typewriter_push_ups(上半身,高难度)静.mp4 eC?N>wHH  
5.6M Gx m"HC  
023_limb_raise_push_ups(上半身,高难度)静.mp4 <d4^gAfs*  
5M ",a fv{C  
022_push_up_jacks(上半身,高难度).mp4 m`Z4#_s2  
7.9M 2.yzR DfZ  
021_single_leg_push_ups(上半身,高难度)静.mp4 "2mVW_k  
5.1M F>OYZOC]  
020_plyo_push_ups(上半身,高难度).mp4 ;\h'A(  
4.8M AOpf Byw  
019_narrow_to_wide_push_ups(上半身,高难度).mp4 D+OkD-8q  
4.6M gIeo7>u  
018_alligator_push_ups(上半身,高难度)静.mp4 c c:xT0Y  
8.6M ~1p f ?  
014_up_down_push_ups(上半身,中级).mp4 Ae1},2py  
10.4M 3jeR;N]x  
012_side_to_side_push_ups(上半身,中级)静.mp4 \2YhI0skW  
8.2M J{H475GqiT  
011_push_up_shoulder_taps(上半身,中级)静.mp4 a`}-^;}SW  
9.7M 7r>^_aW  
010_push_up_side_planks(上半身,中级)静.mp4 ;k>{I8L~  
9.4M tZJKB1#WbP  
009_commander_push_ups(上半身,中级)静.mp4 sB $!X@  
7.6M gN*8 zui  
007_stagger_push_ups(上半身,中级)静.mp4 1z)+P1nH]  
6.2M 6`'^$wKs  
006_wide_push_ups(上半身,初级)静.mp4 di"*K*~y  
8.8M }+z}vb  
005_narrow_push_ups(上半身,初级)静.mp4 PqfH}d0l  
9.3M kns[b [!H  
004_push_ups(上半身,初级)静.mp4 I)clGMS,  
7M =&vV$UtV  
003_wide_knee_push_ups(上半身,初级)静.mp4 jsuQ R  
5M r_)*/  
002_narrow_knee_push_ups(上半身,初级)静.mp4 =uHTpHR  
5.5M 7Ev~yY;N  
001_knee_push_ups(上半身,初级)静.mp4 T6tJwSS4:  
5.7M Gb"PMai  
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https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/ hSxf;>(d  
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