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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 se`Eez}  
8.6M J=t}9.H~=  
341_mod_jumping_jacks(有氧运动,初级).mp4 t ^[fu,  
5.3M DA.k8M  
300_star_toe_touch(柔韧性,初级)静.mp4 0%dOi ko  
8.7M ".N+n M~  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 X6r0+D5AvB  
11.4M qz{9ND| )  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 V~ORb1  
11M BdF/(Pg  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 kDMvTVd  
12.3M d?T!)w  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 3 h d30o  
12M (D) KU9B>  
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 W(R~K -  
8.8M &29jg_'W  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 *LU/3H|}  
7.4M V`1{*PrI@L  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 )iQ^HZ  
5.3M RYjK4xT?Y/  
242_cat_cow(柔韧性,初级)静.mp4 fg3Jv*  
7.9M & UOxS W  
241_180_jumps(有氧运动,中级).mp4 DZtpY {=Z  
5.9M ]i$0s  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 ?'z/S5&j  
8.1M X<$Tn60,  
239_side_lunge_touchdown(下半身,中级)静.mp4 o_BTo5]  
8.1M <Q\KS  
237_sl_jump_squats(下半身,高难度).mp4 OyF=G^w  
7.9M Y~8 5Z0l  
235_sl_squats(下半身,中级)静.mp4 d#a/J.Z$A  
9M } &B6  
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 e ,/]]E/o  
8.8M TZ5TkE;1  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 n@RmH>"  
8.1M /*T^7Y&  
230_knee_plyo_push_ups(上半身,中级).mp4 i7XY3yhC  
5.8M +w^,!gA&  
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 ]690ey$E:j  
7.5M jez0 A  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 %m\:AK[}  
8M mn?F;= qE  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 95z|}16UK  
6.7M Rz g;GH  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 W~;Jsd=f  
8.4M 2c 0;P #ol  
225_beetle(腹肌和核心肌群,中级)静.mp4 <&l$xn  
6.1M 8%#8P LB2  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 ;v@G  
6.8M 6r<a  
223_prone_x(腹肌和核心肌群,中级)静.mp4 =wdh# {  
9.2M AAlc %d/9  
221_bent_leg_cross_overs(下半身,初级)静.mp4 /)sP, 2/  
8.5M N7_eLhPt*8  
219_fire_hydrant(下半身,初级)静.mp4 v S>'LX  
8.1M ]O"f%   
217_donkey_kicks(下半身,初级)静.mp4 M/=36{,w-  
7.5M w Wb>V&3  
216_frog_squats(下半身,中级).mp4 .Rk8qR B  
8.4M KHML!f=mu  
214_squat_jacks(下半身,中级).mp4 ey DV911  
7.8M C6;2Dd]"N  
213_sl_crab_bridge(下半身,中级)静.mp4 i *.Y  
8.2M sip4,>,E  
212_crab_bridge(下半身,初级)静.mp4 0w3c8s.  
7M _M%S  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 QPDh!A3T  
6.7M k56Qas+3=  
210_knee_up_down_push_ups(上半身,中级)静.mp4 B-rE8 \  
9.2M b?i+nh qI  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 **hQb$  
7.4M #y:D{%Wp  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 OB(o OPH  
9.9M ~DInd-<5  
207_knee_push_up_side_planks(上半身,中级)静.mp4 iQgg[ )  
8.3M  @./h$]6  
206_knee_commander_push_ups(上半身,中级)静.mp4 9E2iZt]  
7.6M z!"vez  
205_knee_stagger_push_ups(上半身,中级)静.mp4 kL*P 3 0  
8.3M mZR3Hl$  
200_arm_circles_backward(上半身,初级)静.mp4 aZ4EcQ@-$]  
5.7M k P ]Up&'  
199_arm_circles_forward(上半身,初级)静.mp4 f$xXR$mjf  
5.7M 5)!g.8-!  
198_hip_openers(下半身,初级)静.mp4 (?r,pAc:  
7M W7qh1}_%  
197_walking_high_knees(有氧运动,初级).mp4 90<g=B  
6.6M M,]|L ch  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 {JgY-#R?{(  
6.3M ApCU|*r)  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 ZZT #V%Q=u  
4.2M UucI>E3?P{  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 Y~I<Locv  
4.6M `pfIgryns  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 Gaix6@X6'  
6.9M A `Z/B[)  
192_wall_pectoral_stretch(柔韧性,初级).mp4 M/?,Qii  
5.9M XDemdMy$  
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 CQ!pt@|d  
6.3M 7=CkZ&(?  
190_childs_pose(柔韧性,初级)静.mp4 F^u12R)  
5.5M p'K`K\X  
189_cobblers_stretch(柔韧性,初级)静.mp4 jz bq{#  
6.7M l{k_;i!D  
187_declined_wall_push_ups(上半身,高难度).mp4  arYq$~U  
4.9M +X=*>^G(-  
184_wall_handstand_kick_up(全身,中级).mp4 Tlw'05\{J  
4.7M @sXv5kZ:  
181_wall_climbs(全身,高难度).mp4 puC91  
7.4M jW'YQrj{<Y  
180_marching_wall_sit(下半身,中级)静.mp4 U] LDi8  
6.3M CxF d/X,  
178_hip_adduction(下半身,初级)静.mp4 xLW$>;kI  
4.9M ``-N2U5  
177_hip_abduction(下半身,初级)静.mp4 ` =>}*GS  
5M BO[:=x`  
175_wall_bridge(下半身,初级).mp4 ~ b Lx2=-"  
6.1M BX >L7n  
173_wall_sit(下半身,初级)静.mp4 <CyU9`ye  
3.6M vY4sU@+V  
172_wall_push_offs(上半身,初级).mp4 AQ~ xjU  
5M 3 z8i0  
170_inclined_wall_push_ups(上半身,初级)静.mp4 ue_ wuZi  
4.4M UY',n,  
169_up_downs(上半身,高难度).mp4 yKc-:IBb{u  
6.8M %fj5 ;}E.  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 |b   
5.8M `z&#|0O  
166_pike_push_ups(上半身,中级)静.mp4 n Nt28n@  
6.8M ~non_pJ  
164_knee_up_downs(上半身,初级)静.mp4 [4z,hob  
7.6M >+2&7u  
163_triceps_dip(上半身,初级).mp4 jf9+H!?^N  
8.3M FZHA19Kb  
160_kneel_stand(下半身,中级)静.mp4 R_!.vGhkN  
4.8M $YSXE :  
159_speed_skaters(有氧运动,中级).mp4 -YA,Stc-  
3.9M =XP[3~  
158_skier_jumps(有氧运动,中级).mp4 4zoQe>v~  
6.9M }Le]qR9Y]  
157_outward_calf_raises(下半身,初级)静.mp4 /LD3Bb)O  
5M t3;Zx+Br  
156_inward_calf_raises(下半身,初级)静.mp4 lzEynMO+  
4.9M XiW1X6  
155_calf_raises(下半身,初级)静.mp4 Yuv i{ 0  
4.7M }v ZOPTP  
154_single_leg_bridge(下半身,初级)静.mp4 |mEWN/@C  
5.3M 5J5?cs-!  
153_bridge(腹肌和核心肌群,初级)静.mp4 kK? SG3  
4.1M ^""edCs  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 Tc WCr  
8.2M S_ATsG*(  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 B~]Kqp7yU  
6.2M zHJCXTM  
149_skier_abs(腹肌和核心肌群,高难度).mp4 =X$ieXq|  
7.4M owAO&"C  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 }p)K6!J0  
4.8M z(|^fi(  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 /R# zu_i  
7.3M 7Uenr9)M  
146_v_ups(腹肌和核心肌群,高难度).mp4 mWp>E`l  
4.5M GY~$<^AK  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 4V+bE$Wu  
6.7M B8@mL-Z-;  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 I ]m  
7.8M ]eL# bJ  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 &K^0PzWWof  
4.2M EZUaYp ~M  
141_superman_pull(腹肌和核心肌群).mp4 oTw!#Re)  
6.6M SQodk:1)  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4  384n1?  
5.3M -,J<X\  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 QYH-"-)  
5.7M 7({)ou x  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 a'J0}j!  
7.2M 1NZ"\9=U  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 E>~R P^?Uz  
4.7M AxEyXT(h5  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 8D*7{Q  
7.2M 0m@+ &X>w  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 )x.%PUA  
6.4M 1Bh"'9-!JT  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 HbTVuf o  
5.6M OH`a3E{e  
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 ":]X r!e  
5.9M ^m\o(R  
129_inchworms(腹肌和核心肌群,初级)静.mp4 y=3 dGOFB  
6.3M iJs~NLCgVu  
128_superman(腹肌和核心肌群,初级)静.mp4 '.A!IGsj  
4.7M {U5sRM|I  
127_crunches(腹肌和核心肌群,初级)静.mp4 (v]%kXy/G  
10.4M vrs  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 Hm-#Mpw  
6.8M Xoj" rR9|  
124_mountain_climbers(有氧运动,初级)静.mp4 IiYL2JS;t|  
4.8M 1T^WMn:U  
122_tuck_jumps(有氧运动,高难度).mp4 CoN[Yf3\  
4.8M iq&3S0  
121_squat_stars(有氧运动,高难度).mp4 h<.5:a  
5.4M `4"8@>D  
120_lateral_jump_touchdown(有氧运动,高难度).mp4 jPh<VVQ$@  
6.3M c{q+h V=  
119_squatting_quick_feet(有氧运动,中级).mp4 8v$q+Wic  
5.8M *^?tr?e%I<  
118_lateral_jumps(有氧运动,中级).mp4 ^C>kmo 3J  
3.5M J Enjc/  
117_clap_jacks(有氧运动,初级).mp4 ]H1mj#EWU  
3.8M OSu&vFKz  
116_star_jacks(有氧运动,中级).mp4 MAa9JA8kw)  
4.5M E7uIur=g!  
115_quick_feet(有氧运动,初级).mp4 V?mP7  
4.4M ni;_Un~  
113_crossing_punches(有氧运动,初级)静.mp4 Ob0sB@  
3.4M M.}9)ho   
112_punches(有氧运动,初级)静.mp4 :.:^\Q0  
7M l+ } =D@l  
111_jog_in_place(有氧运动,初级)静.mp4 QV|6"4\  
3.9M H%_^Gy8f  
109_rockstars(有氧运动,初级).mp4 7oZ :/6_>  
5.2M \u[x<-\/6  
108_wide_high_knees(有氧运动,初级).mp4 t{k:H4  
5.2M !I7$e&Uz@  
106_high_knees(有氧运动,初级).mp4 ff--y8h  
5.9M dSDZMB sd  
105_jumping_jacks(有氧运动,初级).mp4 u8f\)m  
5.2M K+3-XhG  
104_jump_lunges(下半身,高难度).mp4 z "@^'{.l  
5.3M =*UK!y?n  
103_lunge_high_knee_jumps(下半身,高难度).mp4 ;dIk$_FN  
5.9M +M j 6.X  
100_single_leg_deadlift(下半身,中级)静.mp4 (KQLh,h7  
5M TmgC {_  
099_touchdown_lunges(下半身,中级)静.mp4 ~j!n`#.\  
7.9M ?9 huuJ s7  
097_pivot_lunges(下半身,中级)静.mp4 ;&d#)&O"e  
4.7M G(E1c"?  
096_side_lunges(下半身,中级)静.mp4 `YOYC  
8.2M Tm %5:/<8  
095_curtsy_lunges(下半身,中级)静.mp4 [YvS#M3T  
4.6M 5U 84 *RY  
094_pendulum_lunges(下半身,中级)静.mp4 '|C%X7  
9.1M |MNSIb&,W  
093_lunge_to_front_kick(下半身,中级)静.mp4 ,,H5zmgA  
9M ^t0!Dbx3SE  
092_lunge_to_high_knee(下半身,中级)静.mp4 .6y+van  
4.5M L>Y+}]~  
091_backward_lunges(下半身,初级)静.mp4 V^7.@BeT  
8M dL42)HP5  
090_walking_lunges(下半身,初级).mp4 QqM[W/&R  
5.8M z}vT8qoX  
089_forward_lunges(下半身,初级)静.mp4 !W}sOK7#  
8.5M \h ~_<)  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 KhjC'CU,  
7.6M `Vvi]>,cg`  
087_narrow_6_count_burpees(全身,高难度).mp4 -%fQr5  
4.4M eWH0zswG  
086_6_count_burpees(全身,高难度).mp4 ^O}a,  
6.6M zs=3e~o3  
085_ultimate_burpees(全身,高难度)静.mp4 ' sEnh<  
8.3M V.B@@ ;  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 ,_V V;P  
7M &}DfIP<  
082_one_legged_4_count_burpees(全身,中级).mp4 ,{*g Q%7  
5.3M CW1l;uwtU  
081_flat_out_burpees(全身,中级).mp4 9p_?t'&>q  
6.8M LOUP  
079_4_count_burpees(全身,初级).mp4 (~~m8VJ>  
6.9M J|W E&5'  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 ')jItje|  
5.3M 1l-5H7^w2?  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 qd a 2  
7.4M .`D'eS6b  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 ,dRaV</2  
6.1M :qm\FsO  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 .fWy\ r0  
6.6M f:-)S8OJ  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 s^u  Y   
7.2M gWj-@o\  
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 ;L-=z]IR,  
4.6M 3?o4  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 M5#wz0  
6.6M [CQR  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 /A9RmTb  
5.9M '/O:@P5qY  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 rbvk.:"^w  
7.4M (3n "a'  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 7(@xk_Pl  
6.7M ,z&S;f.f  
061_low_plank(腹肌和核心肌群,初级)静.mp4 R+LKa Z  
6.4M Q}#Je.;  
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 ^s)`UZ<C=  
7.8M Nbl&al@"  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 "L3mW=!*  
8.9M +bumWOQ'  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 u99a"+  
4.7M 3d}v?q78  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 UF"%FF  
4.6M 5FOMh"!z\  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 a_Y<daRO  
7.2M ]N'3jf`W  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 um,f!ho-U  
7.9M YTTyMn  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 wnS,Jl  
6.3M &=lc]sk  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4  2U)n^  
6.5M J,}h{-Xy`  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 m?w_ ]  
6.5M HzTmNm)  
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 8c5YX  
6.1M V k{;g  
046_high_plank(腹肌和核心肌群,初级)静.mp4 fo ~uI(rk  
6.3M &g|[/~dIr  
045_pistol_squats(下半身,高难度)静.mp4 Gxw1P@<F:  
3.6M 4! dc/K  
044_180_jump_squats(下半身,高难度).mp4 !!C/($  
7.5M 4l 67B]o  
042_butt_kicker_jump_squats(下半身,高难度).mp4 [=K lDfU=  
7.2M ` aVp#  
040_forward_jump_squats(下半身,中级).mp4 ^ oi']O  
5.4M W,4!"*+  
039_squat_to_high_knee_jumps(下半身,中级).mp4 3E*|^*  
8M i$NlS}W  
038_squat_side_kick(下半身,中级)静.mp4 K1@ Pt}  
4.7M o]1BWwtY&  
036_prisoner_squats(下半身,中级)静.mp4 ]PS`"o,pF$  
5M Y- ao yoNS  
035_overhead_squats(下半身,中级)静.mp4 UGAV"0  
5.5M [xqV`(vM  
034_plie_jump_squats(下半身,中级).mp4 v0DDim?cc  
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032_jump_squats(下半身,中级).mp4 Vuz.b.,i`  
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030_pulsing_squats(下半身,初级)静.mp4 !1l~UB_  
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028_narrow_squats(下半身,初级)静.mp4 .OdtM X y  
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027_squats(下半身,初级)静.mp4 b1C)@gl!Z  
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022_push_up_jacks(上半身,高难度).mp4 p#$/{;yy  
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021_single_leg_push_ups(上半身,高难度)静.mp4 L;3%8F\-.  
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020_plyo_push_ups(上半身,高难度).mp4 6ld4'oM  
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019_narrow_to_wide_push_ups(上半身,高难度).mp4 +[G9PP6  
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018_alligator_push_ups(上半身,高难度)静.mp4 BA h'H&;V  
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014_up_down_push_ups(上半身,中级).mp4 F{x+1hct0  
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012_side_to_side_push_ups(上半身,中级)静.mp4 A4"TJZBg}  
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011_push_up_shoulder_taps(上半身,中级)静.mp4 :-RB< Lj  
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010_push_up_side_planks(上半身,中级)静.mp4 cKVFykwM  
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009_commander_push_ups(上半身,中级)静.mp4 *^-AOSVt,  
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007_stagger_push_ups(上半身,中级)静.mp4 h%EeU 3  
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006_wide_push_ups(上半身,初级)静.mp4 M+%Xq0`T  
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005_narrow_push_ups(上半身,初级)静.mp4 HTL6;87w+]  
9.3M Z VXPp -M  
004_push_ups(上半身,初级)静.mp4 :SaZhY  
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003_wide_knee_push_ups(上半身,初级)静.mp4 *'?ZG/ (  
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002_narrow_knee_push_ups(上半身,初级)静.mp4 $5XA S  
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001_knee_push_ups(上半身,初级)静.mp4 %M96 m   
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https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/ xUn"Xk hP  
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