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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 YcRo>:I  
8.6M Ii.0Bul  
341_mod_jumping_jacks(有氧运动,初级).mp4 Eo) #t{{  
5.3M Kggc9^ 7  
300_star_toe_touch(柔韧性,初级)静.mp4 GJr1[  
8.7M ,J@A5/B,AA  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 3D}rxI8N  
11.4M |//D|-2  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 vk jHh.  
11M B4# XQ-  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 >;sz(F3)  
12.3M j}`XF?2D  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 VYo2m  
12M *3!#W|#=]N  
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 J< vVsz+7:  
8.8M Ly kB2]T  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 >)j`Q1Qc\  
7.4M mNQ~9OJ1  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 lZ*V.-D^]  
5.3M CMiE$yC  
242_cat_cow(柔韧性,初级)静.mp4 Tlar@lC|u  
7.9M it.'.aK4  
241_180_jumps(有氧运动,中级).mp4 *SmR|Qy  
5.9M (teK0s;t5k  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 g7l?/p[n  
8.1M 6k=*O|r  
239_side_lunge_touchdown(下半身,中级)静.mp4 UhX)?'J  
8.1M rw }wQP_'  
237_sl_jump_squats(下半身,高难度).mp4 I1)t1%6"vJ  
7.9M N<N uBtkA  
235_sl_squats(下半身,中级)静.mp4 9F "^MzZ  
9M olxnQYFo  
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 )*`cJ_t  
8.8M %E"dha JY  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 PR2;+i3  
8.1M Hp(wR'(g&  
230_knee_plyo_push_ups(上半身,中级).mp4 !+)5?o  
5.8M VprrklZ  
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 jU}iQM  
7.5M t%fcp  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 $/FL)m8.3  
8M S\S31pYT  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 DedY(JOvB  
6.7M "nA~/t=  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 kQ99{l H,5  
8.4M -}CMNh   
225_beetle(腹肌和核心肌群,中级)静.mp4 K[^ BRn  
6.1M Fzk%eHG=  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 :\"V5   
6.8M c\.7Z=D  
223_prone_x(腹肌和核心肌群,中级)静.mp4 2hf7F";Af  
9.2M w!rw%  
221_bent_leg_cross_overs(下半身,初级)静.mp4 H$k2S5,,z  
8.5M 3y}8|ML  
219_fire_hydrant(下半身,初级)静.mp4 % pQi}x  
8.1M r:U/a=V  
217_donkey_kicks(下半身,初级)静.mp4 K# kMz#B+i  
7.5M -+z8bZ  
216_frog_squats(下半身,中级).mp4 miB+'n"zS  
8.4M / _! Ed]  
214_squat_jacks(下半身,中级).mp4 0]Qk*u<  
7.8M nC5]IYL|  
213_sl_crab_bridge(下半身,中级)静.mp4 l\_81oZ  
8.2M !%(PN3*  
212_crab_bridge(下半身,初级)静.mp4 #:xv]qb`k  
7M Zo#c[9IaC  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 <T`&NA@%~$  
6.7M %fIYWu`X  
210_knee_up_down_push_ups(上半身,中级)静.mp4 ` 1 v Dp.  
9.2M eZ|_wB'r  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 TlC GP)VSj  
7.4M 6B!v;93U  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 & R,QJ4L  
9.9M I#:Dk?"O2  
207_knee_push_up_side_planks(上半身,中级)静.mp4 #]*]qdQWV^  
8.3M ^IqD^(Kb  
206_knee_commander_push_ups(上半身,中级)静.mp4 {.r #j|  
7.6M a49t/  
205_knee_stagger_push_ups(上半身,中级)静.mp4 "]}?{2i;  
8.3M CE7{>pl  
200_arm_circles_backward(上半身,初级)静.mp4 .s%dP.P:i1  
5.7M C#@-uo2  
199_arm_circles_forward(上半身,初级)静.mp4 B) BR y%  
5.7M (g3DI* Z  
198_hip_openers(下半身,初级)静.mp4 ke19(r Ch  
7M "J{A}g[  
197_walking_high_knees(有氧运动,初级).mp4 X }Fqif4A  
6.6M jE2EoQ i,  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 A-l[f\  
6.3M OU[ FiW-E  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 |& _(I  
4.2M MogIQ  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 I_is3y0  
4.6M n um2HtU&%  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 oC}2 Z{  
6.9M +R',$YzD  
192_wall_pectoral_stretch(柔韧性,初级).mp4 > ">grDX  
5.9M ss4YeZa  
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 " ""pe+Y  
6.3M F- {hXM  
190_childs_pose(柔韧性,初级)静.mp4 D22A)0+_  
5.5M T\ [CQO  
189_cobblers_stretch(柔韧性,初级)静.mp4 ^!Tq(t5V  
6.7M 5l]qhi3f  
187_declined_wall_push_ups(上半身,高难度).mp4 =kb/4eRg  
4.9M qT^0 %O:  
184_wall_handstand_kick_up(全身,中级).mp4 "4L_BJZ  
4.7M &#;lmYyaui  
181_wall_climbs(全身,高难度).mp4 U nS|""  
7.4M tja7 y"(]  
180_marching_wall_sit(下半身,中级)静.mp4 Z@i,9 a  
6.3M = ,c!V  
178_hip_adduction(下半身,初级)静.mp4 -/R?D1kOq  
4.9M 0,wmEV!)  
177_hip_abduction(下半身,初级)静.mp4 +8.1cDEH\  
5M w" Y'I$  
175_wall_bridge(下半身,初级).mp4 `V{'GF&[  
6.1M ]Cp`qayct  
173_wall_sit(下半身,初级)静.mp4 W)Mc$`nX  
3.6M W#foVAi .  
172_wall_push_offs(上半身,初级).mp4 |XJ|vQGU  
5M 2XrYm"6w  
170_inclined_wall_push_ups(上半身,初级)静.mp4 _VJG@>F9-  
4.4M ,"f2-KC4h  
169_up_downs(上半身,高难度).mp4 a6'T]DW0W  
6.8M }tbZ[:T{K  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 |u.3Tp|3W  
5.8M mW1T4rR'  
166_pike_push_ups(上半身,中级)静.mp4 S"%W^)mZ  
6.8M 3-gy)5.x e  
164_knee_up_downs(上半身,初级)静.mp4 Hm]\.ZEy  
7.6M yc0_ 7Im?  
163_triceps_dip(上半身,初级).mp4 %t%D|cf  
8.3M 3aFD*S  
160_kneel_stand(下半身,中级)静.mp4 W];l[D<S*  
4.8M R(IYb%L  
159_speed_skaters(有氧运动,中级).mp4 @O8X )  
3.9M c3J12+~;  
158_skier_jumps(有氧运动,中级).mp4 ]~9YRVeC  
6.9M 0F<$Zbe2B  
157_outward_calf_raises(下半身,初级)静.mp4 ycrM8Mu 3  
5M ft?c&h;At  
156_inward_calf_raises(下半身,初级)静.mp4 $ZRvvm!f  
4.9M c"pu"t@/Z  
155_calf_raises(下半身,初级)静.mp4 -EG=}uT['b  
4.7M vOU9[n N[  
154_single_leg_bridge(下半身,初级)静.mp4 :_pn|  
5.3M j`%a2  
153_bridge(腹肌和核心肌群,初级)静.mp4 !fG}<6&i  
4.1M j"n"=rTTQ  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 {Z#=ppvs  
8.2M 0xc|Wn>  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 c:2LG_mQ  
6.2M ;+rcT;_^/  
149_skier_abs(腹肌和核心肌群,高难度).mp4 {GG;/Ns{f-  
7.4M >~})O&t  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 Ly]J-BTe  
4.8M \`-a'u=S  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 40%<E  
7.3M A }d\ ND  
146_v_ups(腹肌和核心肌群,高难度).mp4 "f>`ZFp^  
4.5M N ZZc [P  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 a&<_M$J&  
6.7M #O!gjZ,  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 .DHQJ|J-1  
7.8M mJ+mTA5 bW  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 =}2k+v-B  
4.2M unt{RVR%  
141_superman_pull(腹肌和核心肌群).mp4 :i* =s}cv  
6.6M ;-8]  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4 4}Yn!"jW&  
5.3M KB8_yo{y  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 F-GH?sfvi  
5.7M cN~F32<  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 d bHxc@H  
7.2M 7-d.eNQl  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 \12y,fOJ  
4.7M U P*5M  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 #^xj"}o@  
7.2M UL`% Xx  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 4c@_u8  
6.4M 1:Wl/9mL  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 C%AN4Mo  
5.6M n,`j~.l-=>  
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 *`V r P  
5.9M R[}fr36>/  
129_inchworms(腹肌和核心肌群,初级)静.mp4 g:Ry.=F7W  
6.3M h=dFSK?*D  
128_superman(腹肌和核心肌群,初级)静.mp4 rtz  ]PH  
4.7M 8@7leAq!  
127_crunches(腹肌和核心肌群,初级)静.mp4 [H {2<!  
10.4M 'k/:3?R  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 S+GW}?!  
6.8M )3)x/WM  
124_mountain_climbers(有氧运动,初级)静.mp4 o>A']+`E u  
4.8M A}_ 0iwG  
122_tuck_jumps(有氧运动,高难度).mp4 VbX$\Cs:  
4.8M Wcki=ac\v!  
121_squat_stars(有氧运动,高难度).mp4 CQH^VTQ  
5.4M 0Z jE(3i  
120_lateral_jump_touchdown(有氧运动,高难度).mp4 7AQv4  
6.3M 15R:m:T  
119_squatting_quick_feet(有氧运动,中级).mp4 fwv.^k x  
5.8M #Ht;5p>5  
118_lateral_jumps(有氧运动,中级).mp4 e)aH7Jj#  
3.5M .7> g8  
117_clap_jacks(有氧运动,初级).mp4 bZu2.?{  
3.8M >Zh^,T={G  
116_star_jacks(有氧运动,中级).mp4 ~9c jc  
4.5M fHXz{,?/w  
115_quick_feet(有氧运动,初级).mp4 "=yz}~,  
4.4M kyr=q-y  
113_crossing_punches(有氧运动,初级)静.mp4 (/A 6kp?  
3.4M `_(N(dm  
112_punches(有氧运动,初级)静.mp4 L | #"Yn  
7M F{laA YE  
111_jog_in_place(有氧运动,初级)静.mp4 O}X@QG2_  
3.9M cpM]APF-  
109_rockstars(有氧运动,初级).mp4 Cw h[R  
5.2M scZ&}Ni  
108_wide_high_knees(有氧运动,初级).mp4 Pa"[&{:  
5.2M -gpHg  
106_high_knees(有氧运动,初级).mp4 ]P) 2Q!X  
5.9M 3W}qNY;J  
105_jumping_jacks(有氧运动,初级).mp4 %S<))G  
5.2M LX m@h  
104_jump_lunges(下半身,高难度).mp4 ww)ow\  
5.3M vWjHHw  
103_lunge_high_knee_jumps(下半身,高难度).mp4 $LOf2kn  
5.9M Wx8n)  
100_single_leg_deadlift(下半身,中级)静.mp4  %9_jF"  
5M W/ u_<\  
099_touchdown_lunges(下半身,中级)静.mp4 N\85fPSMG|  
7.9M `Wp y6o  
097_pivot_lunges(下半身,中级)静.mp4 wN:vI(C  
4.7M sq+cF/jo6  
096_side_lunges(下半身,中级)静.mp4 0[ZwtfL1  
8.2M U\dLq&=V  
095_curtsy_lunges(下半身,中级)静.mp4 |v:fP;zc  
4.6M !jRs5{n^Ol  
094_pendulum_lunges(下半身,中级)静.mp4 [>|6qY$D  
9.1M (} Y|^uM,  
093_lunge_to_front_kick(下半身,中级)静.mp4 GP_%. fO\M  
9M ;9hS_%ldX4  
092_lunge_to_high_knee(下半身,中级)静.mp4 =r^Pu|  
4.5M a<P?4tbF  
091_backward_lunges(下半身,初级)静.mp4 RU\MT'E>(  
8M @Op7OF Y%  
090_walking_lunges(下半身,初级).mp4 ]wEFm;N  
5.8M s(y=u>  
089_forward_lunges(下半身,初级)静.mp4 Gg6<4T1  
8.5M S(G&{KG  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 As(6E}{S  
7.6M D9\ EkX  
087_narrow_6_count_burpees(全身,高难度).mp4 /m h #o  
4.4M 9''x'E=|  
086_6_count_burpees(全身,高难度).mp4 Os1=V  
6.6M ;;mr?'R  
085_ultimate_burpees(全身,高难度)静.mp4 pI}6AAs}Z  
8.3M OK%d1M^8j  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 M^0^l9w  
7M i?6#>;f  
082_one_legged_4_count_burpees(全身,中级).mp4 qjf9ZD&  
5.3M ,b74 m  
081_flat_out_burpees(全身,中级).mp4 ^-%O  
6.8M HA~BXxa/  
079_4_count_burpees(全身,初级).mp4 ~--F?KUnL  
6.9M `ex>q  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 HlXEU $e  
5.3M 3j/~XT  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 #%.fsJNA$  
7.4M L^??*XEUJ  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 }nMp.7b  
6.1M h{?cs%lZ  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 kD#hfYs)i  
6.6M 1!A 'mkk8  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 W4]jx ]  
7.2M R'h.lX  
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 Y >U_l:_^  
4.6M ]" .SW5b_  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 1a'0cSH  
6.6M htOVt\+!34  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 k<k@Tlo  
5.9M r^;1Sm  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 5wa!pR\c  
7.4M H+ 7Fw'u  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 ~) vz`bD1  
6.7M .CEl{fofj  
061_low_plank(腹肌和核心肌群,初级)静.mp4 T49^  
6.4M 5`{u! QE  
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 Us4#O&  
7.8M 8GT4U5c ;  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 e{}vT$-  
8.9M P@8S|#LpZ  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 #>O+!IH   
4.7M >5j&Q#Bu  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 5k`Df/  
4.6M [*d<LAnuWP  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 NkYC(;g  
7.2M b}Wm-]|+  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 Wrs6t  
7.9M ""x>-j4  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 U9x6\Iy  
6.3M ;#ElJXS  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 I0}G, q  
6.5M W|V 9:A  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 ,`ju(ac!  
6.5M zc5>)v LH=  
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 *&$2us0%%  
6.1M g!!:o(k  
046_high_plank(腹肌和核心肌群,初级)静.mp4 U&u~i 3  
6.3M lh* !f$2 ~  
045_pistol_squats(下半身,高难度)静.mp4 ]w~ECP(ap  
3.6M DQ%(X&k  
044_180_jump_squats(下半身,高难度).mp4 }/}eZCaG  
7.5M y:,m(P  
042_butt_kicker_jump_squats(下半身,高难度).mp4 K# BZ Jcb  
7.2M QR h %S{  
040_forward_jump_squats(下半身,中级).mp4 q;9OqArq  
5.4M G!g];7PG(  
039_squat_to_high_knee_jumps(下半身,中级).mp4 `_ )5K u}  
8M r<EwtO+x  
038_squat_side_kick(下半身,中级)静.mp4 /e]R0NI  
4.7M :p.f zL6X  
036_prisoner_squats(下半身,中级)静.mp4 _E4_k%8y  
5M  ].3@ Dk  
035_overhead_squats(下半身,中级)静.mp4 4[n[Ch=lu  
5.5M betTAbF  
034_plie_jump_squats(下半身,中级).mp4 t^8|t(Lq  
5.2M </23* n]  
032_jump_squats(下半身,中级).mp4 VMJK9|JC[  
6.6M ~A,(D-  
031_squat_to_high_knee(下半身,初级)静.mp4 aHBM9%gV  
8.9M l`?4O  
030_pulsing_squats(下半身,初级)静.mp4 A\QrawBp0l  
5.2M $c7Utm s  
029_plie_squats(下半身,初级)静.mp4 %Hy.  
7.5M V(3rTDg  
028_narrow_squats(下半身,初级)静.mp4 #hh7fE'9  
6M M nDa ag  
027_squats(下半身,初级)静.mp4 ew*;mQd  
7.4M 5~=wia  
024_typewriter_push_ups(上半身,高难度)静.mp4  n[  
5.6M T,5(JP(h3  
023_limb_raise_push_ups(上半身,高难度)静.mp4 NU.YL1  
5M ?/^{sW' |  
022_push_up_jacks(上半身,高难度).mp4 nv%0EAa#}  
7.9M 9[Xe|5?c  
021_single_leg_push_ups(上半身,高难度)静.mp4 2 D!$x+|  
5.1M (zIF2qY  
020_plyo_push_ups(上半身,高难度).mp4 s|-g)  
4.8M t[X,m]SX  
019_narrow_to_wide_push_ups(上半身,高难度).mp4 Wo<kKkx2  
4.6M ]vq=~x  
018_alligator_push_ups(上半身,高难度)静.mp4 ~uh,R-Q$  
8.6M Ls{]ohP  
014_up_down_push_ups(上半身,中级).mp4 y.?Q  
10.4M SaiY dJ  
012_side_to_side_push_ups(上半身,中级)静.mp4 s^ K:cz  
8.2M G[\3)@I  
011_push_up_shoulder_taps(上半身,中级)静.mp4 d2tJ=.DI  
9.7M &|c] U/_w  
010_push_up_side_planks(上半身,中级)静.mp4 RbJbVFz8C  
9.4M `&g1`vg  
009_commander_push_ups(上半身,中级)静.mp4 Cp^%;(@  
7.6M =xRxr @  
007_stagger_push_ups(上半身,中级)静.mp4 ?oQAxb&  
6.2M yI8 / m|  
006_wide_push_ups(上半身,初级)静.mp4 Tizjh&*^  
8.8M ^1`T_+#[s  
005_narrow_push_ups(上半身,初级)静.mp4 jn#Ok@tZ  
9.3M HOlMj!.  
004_push_ups(上半身,初级)静.mp4 !k=~a]  
7M vL~j6'  
003_wide_knee_push_ups(上半身,初级)静.mp4 "Sd2VSLg  
5M 4Q^i"jT  
002_narrow_knee_push_ups(上半身,初级)静.mp4 Mx=L lC)  
5.5M YveNsn  
001_knee_push_ups(上半身,初级)静.mp4 'cvc\=p  
5.7M J3AS"+]  
SAGECK[Ix  
https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/ f<P>IE  
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