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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 k$>T(smh  
8.6M cjW]Nw  
341_mod_jumping_jacks(有氧运动,初级).mp4 !:8!\gE ^P  
5.3M 21[F%,{.),  
300_star_toe_touch(柔韧性,初级)静.mp4 #?*jdN:  
8.7M x'qgpG}?]  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 '$zFGq }}  
11.4M pDLo`F}A  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 @RP|?Xc{?  
11M 9<ayQ*  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 uprQy<I@  
12.3M ZZ(@:F  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 ]3C8  
12M V_pBM  
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 /b|sv$BN  
8.8M [ZbK)L+_  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 "mf;k^sqS  
7.4M h]#)41y<  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 rBf?kDt6l  
5.3M UQ)}i7v  
242_cat_cow(柔韧性,初级)静.mp4 OOCeZ3yF(  
7.9M X`b5h}c  
241_180_jumps(有氧运动,中级).mp4 gg(U}L ]:  
5.9M "i r*;|  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 "->:6Oe2   
8.1M R;o_*  
239_side_lunge_touchdown(下半身,中级)静.mp4 qHCs{ u  
8.1M 7yp*I[1Qf>  
237_sl_jump_squats(下半身,高难度).mp4 $#r(1 Ev  
7.9M ) YFs  
235_sl_squats(下半身,中级)静.mp4 f<wgZM  
9M tp<VOUa  
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 Q\76jD`m\  
8.8M F?=u:  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 Eg*3**gTO  
8.1M hgK=fHJ k  
230_knee_plyo_push_ups(上半身,中级).mp4 pQNFH)=nw  
5.8M Ie"R,,c   
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 oK6lCGM5  
7.5M lND[anB!  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 G$ FBx  
8M  D;]%  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 j,XKu5w)Oi  
6.7M 1RA$hW@}  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 }El_.@'T &  
8.4M Be+:-t)  
225_beetle(腹肌和核心肌群,中级)静.mp4 J~q+G  
6.1M dI-5%Um  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 Bv8C_-lV/  
6.8M =f!M=D  
223_prone_x(腹肌和核心肌群,中级)静.mp4 ~\ f^L?m  
9.2M ~-d.3A $u  
221_bent_leg_cross_overs(下半身,初级)静.mp4 OX4D'  
8.5M )*ckJK  
219_fire_hydrant(下半身,初级)静.mp4 1!3kAcBP  
8.1M W1 Qc1T8  
217_donkey_kicks(下半身,初级)静.mp4 "zbE  
7.5M s?k[_|)!  
216_frog_squats(下半身,中级).mp4 d&`j 8O  
8.4M fh#_Mj+y  
214_squat_jacks(下半身,中级).mp4 Q=E@i9c9  
7.8M SWpUVZyd  
213_sl_crab_bridge(下半身,中级)静.mp4 }eM <A$J  
8.2M BA,6f?ktXS  
212_crab_bridge(下半身,初级)静.mp4 L?x?+HPY.  
7M Z@!W? Ed  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 sv"mba.J  
6.7M Bq@wS\W>b}  
210_knee_up_down_push_ups(上半身,中级)静.mp4 ,rQ)TT  
9.2M *K'ej4"u  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 RFY!o<   
7.4M Cg pT(E\E  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 m7vxzC*  
9.9M rz{'X d  
207_knee_push_up_side_planks(上半身,中级)静.mp4 PU5mz.&0'  
8.3M gqRTv_;  
206_knee_commander_push_ups(上半身,中级)静.mp4 RWCS u$  
7.6M 4Z9 wzQ>  
205_knee_stagger_push_ups(上半身,中级)静.mp4 ~+C?][T  
8.3M DWQQ615i  
200_arm_circles_backward(上半身,初级)静.mp4 {yMA7W7]  
5.7M v&2@<I>  
199_arm_circles_forward(上半身,初级)静.mp4 z\>X[yNpA  
5.7M x9l0 UD*+g  
198_hip_openers(下半身,初级)静.mp4 mo[<4U ks  
7M }Xj_Y]T  
197_walking_high_knees(有氧运动,初级).mp4 xY2_*#{.  
6.6M 8Ql'(5|T  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 siYRRr  
6.3M g)qnjeSs]  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 ><Z3<7K9  
4.2M {@__%=`CCS  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 P lH`(n#  
4.6M 1Dp @n  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 zK4 8vo  
6.9M P<!$A  
192_wall_pectoral_stretch(柔韧性,初级).mp4 QhQ"OVFr#  
5.9M 'QojSq   
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 e>9Z:vY  
6.3M k_>Fw>Y  
190_childs_pose(柔韧性,初级)静.mp4 r/hyW6e_  
5.5M P3tG#cJ  
189_cobblers_stretch(柔韧性,初级)静.mp4 U q w}4C/0  
6.7M : dIQV(iW  
187_declined_wall_push_ups(上半身,高难度).mp4 ?%/u/*9rj  
4.9M ~X<cG=p~u  
184_wall_handstand_kick_up(全身,中级).mp4 R{uJczu  
4.7M #z!Hb&Qi\  
181_wall_climbs(全身,高难度).mp4 m+2`"1IE[  
7.4M uk[< 6oxz  
180_marching_wall_sit(下半身,中级)静.mp4 E? eWv)//  
6.3M Qy5Os?9"  
178_hip_adduction(下半身,初级)静.mp4 6$s0-{^  
4.9M Nv?-*&L  
177_hip_abduction(下半身,初级)静.mp4 /CI%XocB  
5M 30 [#%_* o  
175_wall_bridge(下半身,初级).mp4 15KV} ){  
6.1M 6QLQ1k`  
173_wall_sit(下半身,初级)静.mp4 BCUt`;q ]B  
3.6M n<<=sj$\!  
172_wall_push_offs(上半身,初级).mp4 $@_t5?n``F  
5M ? x"HX|n  
170_inclined_wall_push_ups(上半身,初级)静.mp4 Th^(f@.w  
4.4M R G0S  
169_up_downs(上半身,高难度).mp4 "WbVCT'i  
6.8M r}0C8(oq  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 4s~HfxY T  
5.8M #CA%]*l*F  
166_pike_push_ups(上半身,中级)静.mp4 .3&a{IxM]  
6.8M / $9 :L  
164_knee_up_downs(上半身,初级)静.mp4 Fu4EEi  
7.6M &^7uv0M<y  
163_triceps_dip(上半身,初级).mp4 jc&/}o$K  
8.3M w^])(  
160_kneel_stand(下半身,中级)静.mp4 3p3WDL7  
4.8M 2Za ,4'  
159_speed_skaters(有氧运动,中级).mp4 u-QO>3oY6  
3.9M 2zKo  
158_skier_jumps(有氧运动,中级).mp4 wY3|#P CDV  
6.9M K6v $#{$6  
157_outward_calf_raises(下半身,初级)静.mp4 inPE/Ux  
5M & &" 'dL  
156_inward_calf_raises(下半身,初级)静.mp4 lH)em.#  
4.9M O}MZ-/z=o~  
155_calf_raises(下半身,初级)静.mp4 (D>y6r> r  
4.7M XpgV09.EE  
154_single_leg_bridge(下半身,初级)静.mp4 -jxWlO  
5.3M &{zwM |Q@?  
153_bridge(腹肌和核心肌群,初级)静.mp4 s[3![ "^Y  
4.1M ,rZn`9  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 ) \-96 xd  
8.2M cophAP  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 7a:*Y"f,~  
6.2M t {Hh&HX  
149_skier_abs(腹肌和核心肌群,高难度).mp4 0L:V#y-*  
7.4M F)/~p&H  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 df4sOqU  
4.8M U=F-] lD  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 QJ#u[hsMFp  
7.3M T9z4W]T  
146_v_ups(腹肌和核心肌群,高难度).mp4 x2C/L  
4.5M 2y+70(E1  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 E kBae=  
6.7M 0R @g(  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 m<4s* q0\i  
7.8M @ /UOSU  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 g\o{}Q%X  
4.2M ls"b#eFC#  
141_superman_pull(腹肌和核心肌群).mp4 =w ^TcV  
6.6M z;dcAdz9  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4 K85_>C%g  
5.3M h; 'W :P  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 / R_ u\?k(  
5.7M YH[XRUa  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 50LHF %  
7.2M $D QD$  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 K2cq97k,d  
4.7M e0f":Vct  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 >H i h  
7.2M (8CCesy&  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 V@vhj R4r\  
6.4M Abj97S  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 jHAWK9fa  
5.6M la'e[t7  
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 !0I dp%  
5.9M - <J q  
129_inchworms(腹肌和核心肌群,初级)静.mp4 Zc-#;/b3T  
6.3M Dd| "iA  
128_superman(腹肌和核心肌群,初级)静.mp4 \Yj#2ww  
4.7M nVxq72o@  
127_crunches(腹肌和核心肌群,初级)静.mp4 Bv^+d\*1  
10.4M Z^s+vi  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 *(k%MTG  
6.8M Hqvc7-c6  
124_mountain_climbers(有氧运动,初级)静.mp4 k }D[Hp:m  
4.8M q*L ]  
122_tuck_jumps(有氧运动,高难度).mp4 FZiZg;  
4.8M a3Y{lc#z}  
121_squat_stars(有氧运动,高难度).mp4 <tFSF%vG=  
5.4M pd d|n2q  
120_lateral_jump_touchdown(有氧运动,高难度).mp4 E;6~R M:  
6.3M hG= k1T%=  
119_squatting_quick_feet(有氧运动,中级).mp4 QhsMd- v  
5.8M ?*[\UC  
118_lateral_jumps(有氧运动,中级).mp4 Oe/6.h?  
3.5M >;)2NrJV  
117_clap_jacks(有氧运动,初级).mp4 |/VL35b  
3.8M VCjq3/[_  
116_star_jacks(有氧运动,中级).mp4 B &?fM ~J  
4.5M *4t-e0]j@w  
115_quick_feet(有氧运动,初级).mp4 [-\({<t3x  
4.4M eUt=n)*`  
113_crossing_punches(有氧运动,初级)静.mp4 )s7bJjT0=X  
3.4M V1<ow'^i  
112_punches(有氧运动,初级)静.mp4 q] px (  
7M q xfLfgu^  
111_jog_in_place(有氧运动,初级)静.mp4 : (gZgMT  
3.9M {O)YwT$`  
109_rockstars(有氧运动,初级).mp4 }'%^jt[3  
5.2M 6/| 0+G^  
108_wide_high_knees(有氧运动,初级).mp4 ~LbS~_\C=  
5.2M =p]mX )I_  
106_high_knees(有氧运动,初级).mp4 3:l DL2  
5.9M 9`B0fv Q&  
105_jumping_jacks(有氧运动,初级).mp4 +'|{1gB  
5.2M RU0i#suiz  
104_jump_lunges(下半身,高难度).mp4 :G-1YA  
5.3M KbAR_T1n  
103_lunge_high_knee_jumps(下半身,高难度).mp4 Q C{u|  
5.9M |8H_-n  
100_single_leg_deadlift(下半身,中级)静.mp4 )GVBE%!WEd  
5M ]ni6p&b>  
099_touchdown_lunges(下半身,中级)静.mp4 q +R*Hi  
7.9M |QVr `tE<  
097_pivot_lunges(下半身,中级)静.mp4 3cqQL!Gm  
4.7M -/>9c-F  
096_side_lunges(下半身,中级)静.mp4 T7 {<arL$  
8.2M f ba&`  
095_curtsy_lunges(下半身,中级)静.mp4 ocF>LR%P  
4.6M Q&xjF@I  
094_pendulum_lunges(下半身,中级)静.mp4 zsDocR   
9.1M H?tUCbw  
093_lunge_to_front_kick(下半身,中级)静.mp4 :Hk_8J  
9M 6\4Z\82  
092_lunge_to_high_knee(下半身,中级)静.mp4 aG(hs J)  
4.5M ZqQ*}l5  
091_backward_lunges(下半身,初级)静.mp4 GAw(mH*  
8M >7'+ye6z  
090_walking_lunges(下半身,初级).mp4 '.(~  
5.8M jH>8bXQqZ  
089_forward_lunges(下半身,初级)静.mp4 wiJRCH  
8.5M jY/ARBC}H  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 gO='A(Y  
7.6M WULAty  
087_narrow_6_count_burpees(全身,高难度).mp4 _ 5"+Dv  
4.4M dv~pddOs  
086_6_count_burpees(全身,高难度).mp4 YLOwQj'  
6.6M E ] B7  
085_ultimate_burpees(全身,高难度)静.mp4 *%\mZ,s"  
8.3M f W(/Loh  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 ;~+]! U  
7M iA'As%S1  
082_one_legged_4_count_burpees(全身,中级).mp4 bO3GVc+S  
5.3M l!?yu]Yon  
081_flat_out_burpees(全身,中级).mp4 >{5 p0  
6.8M  l{$[}<  
079_4_count_burpees(全身,初级).mp4 +-BwQ{92[:  
6.9M &gn-Wb?  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 M0L&~p_F  
5.3M A&zS'toU  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 yK1ie  
7.4M M:| 8]y@  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 Vr=OYI'A  
6.1M khx.yRx  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 A]o4Mf0>I  
6.6M gEwd &J  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 1J{fXh  
7.2M 5u$D/* Eb  
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 &|9.}Z8U  
4.6M V`#.7uUP  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 Y$<D9f s3  
6.6M 0[T,O,y  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 iWA|8$u4gm  
5.9M 6w| J -{2  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 PFrfd_s{>\  
7.4M dJ ~Zr)>  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 '<dgT&8C  
6.7M h Dk)Qg  
061_low_plank(腹肌和核心肌群,初级)静.mp4 .Z\Q4x#!Z  
6.4M SeEw.;Xw  
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 n~.*1. P  
7.8M ~"K ,7sw!Y  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 5~H#(d<oZ  
8.9M CMW,slC_3  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 "OmD@ EMT  
4.7M M Hi8E9_O  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 )Si2 u5  
4.6M G[,Q95`w?<  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 S`!-Cal`n  
7.2M D`yEwpV^  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 ]:ZdV9`  
7.9M 0w=R_C) s  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 W!T"m)S  
6.3M -e*ZCwQ  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 2% B'3>a  
6.5M J00VTb`  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 fv!?Ga(  
6.5M ^oM|<";!?D  
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 *\G)z|^yx  
6.1M lDxc`S  
046_high_plank(腹肌和核心肌群,初级)静.mp4 ~P .I<  
6.3M ?6^|ZtB  
045_pistol_squats(下半身,高难度)静.mp4 9?<{_'  
3.6M @? c2)0  
044_180_jump_squats(下半身,高难度).mp4 wkUlrL/~  
7.5M "IQ/LbOqm_  
042_butt_kicker_jump_squats(下半身,高难度).mp4 J h&~ToF !  
7.2M /Ncm^b4  
040_forward_jump_squats(下半身,中级).mp4 "Gb1K9A im  
5.4M 3qL>-%):*  
039_squat_to_high_knee_jumps(下半身,中级).mp4 k,yZ[n|`  
8M *Hz^K0:8(  
038_squat_side_kick(下半身,中级)静.mp4 v'!a\b`9  
4.7M N$>^g"6 o  
036_prisoner_squats(下半身,中级)静.mp4 'o_:^'c  
5M A/7{oB:a  
035_overhead_squats(下半身,中级)静.mp4 c0&Rg#  
5.5M -G7TEq)  
034_plie_jump_squats(下半身,中级).mp4 v59dh (:`Z  
5.2M "VG+1r+]4  
032_jump_squats(下半身,中级).mp4 TS2ZF{m  
6.6M W2FD+ wt  
031_squat_to_high_knee(下半身,初级)静.mp4 <r#eL39I  
8.9M h:Gu`+D>W  
030_pulsing_squats(下半身,初级)静.mp4 %a+mk E  
5.2M G+UMBn  
029_plie_squats(下半身,初级)静.mp4 ?iI4x%y  
7.5M Gs+3e8  
028_narrow_squats(下半身,初级)静.mp4 %w7u]-tR  
6M w-wV3Q6X  
027_squats(下半身,初级)静.mp4 eq(am%3~  
7.4M fC,:{}  
024_typewriter_push_ups(上半身,高难度)静.mp4 }XO K,Hw  
5.6M /='. 4 v  
023_limb_raise_push_ups(上半身,高难度)静.mp4 SCvVt  
5M J_x13EaV0  
022_push_up_jacks(上半身,高难度).mp4 jB{4\)   
7.9M bef_rH@`  
021_single_leg_push_ups(上半身,高难度)静.mp4 ojyIQk+  
5.1M {M-YHX>*;g  
020_plyo_push_ups(上半身,高难度).mp4 n8*;lK8  
4.8M "#[!/\=?:  
019_narrow_to_wide_push_ups(上半身,高难度).mp4 q\m2EURco  
4.6M 8V^oP] Y  
018_alligator_push_ups(上半身,高难度)静.mp4 0U%f)mG  
8.6M W`\R%>$H  
014_up_down_push_ups(上半身,中级).mp4 35E_W>n  
10.4M :8CvRO*<  
012_side_to_side_push_ups(上半身,中级)静.mp4 =jB08A  
8.2M n2)q}_d  
011_push_up_shoulder_taps(上半身,中级)静.mp4 ]E\n9X-{  
9.7M na9sm  
010_push_up_side_planks(上半身,中级)静.mp4 8"sb;  
9.4M 8!Vl   
009_commander_push_ups(上半身,中级)静.mp4 d ,4] VE  
7.6M LaQ-=;(`  
007_stagger_push_ups(上半身,中级)静.mp4 8GvJ0Jq}U  
6.2M Y. ,Kl~  
006_wide_push_ups(上半身,初级)静.mp4 Jn{OWw2  
8.8M ZovW0Q)m  
005_narrow_push_ups(上半身,初级)静.mp4 ~//fN}~R  
9.3M X!e[GJ  
004_push_ups(上半身,初级)静.mp4  =-IbS}3  
7M bGc~Wr|  
003_wide_knee_push_ups(上半身,初级)静.mp4 T:5fc2Ngv  
5M kS bu]AB  
002_narrow_knee_push_ups(上半身,初级)静.mp4 VeW>[08  
5.5M >}+/{(K"E|  
001_knee_push_ups(上半身,初级)静.mp4 ^h69Kr#d4  
5.7M .Fdgb4>BXX  
a)wJT`xu  
https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/  o4|M0  
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