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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 DsJ ikg(J  
8.6M "mk@p=d  
341_mod_jumping_jacks(有氧运动,初级).mp4 1s-dqHz"s  
5.3M DUrfC[jpv  
300_star_toe_touch(柔韧性,初级)静.mp4 D;1?IeS  
8.7M @n|Mr/PAj  
296_quadruped_knee_to_elbow(全身,中级)静.mp4 }>93X0%r  
11.4M hZZ  
293_wall_lateral_pull_downs(上半身,初级)静.mp4 bwR$9 10b  
11M lIhP\:;S&  
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 QT8G P?F  
12.3M +DsdzR`Gx,  
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 gDN7ly]6M  
12M % _.kd"  
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 Bm>>-nG;  
8.8M /]1$Soo  
247_sl_balance(腹肌和核心肌群,初级)静.mp4 k3PFCl~e  
7.4M +x!Hc  
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 6y+_x'  
5.3M &u`]Zn   
242_cat_cow(柔韧性,初级)静.mp4 02 $d  
7.9M omP\qOc  
241_180_jumps(有氧运动,中级).mp4 Q6 oM$qiM  
5.9M 0-P,zkK_v  
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 M&[bb $00j  
8.1M 8(zE^W,[8"  
239_side_lunge_touchdown(下半身,中级)静.mp4 Sj'Iz #  
8.1M d6+$[4w  
237_sl_jump_squats(下半身,高难度).mp4 s' 4O] k`  
7.9M G'U! #  
235_sl_squats(下半身,中级)静.mp4 W5*Kq^6P d  
9M b)+;=o%  
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 P.y06^ X}A  
8.8M yR3pK 0Y(?  
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 gf ?_tB0C  
8.1M ROhhd.  
230_knee_plyo_push_ups(上半身,中级).mp4 ]qd$rX   
5.8M )Fsc0_  
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 { 1eW*9  
7.5M P#!^9)3  
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 A.9ZFFz  
8M RW`j^q,c3  
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 wi/qI(O!  
6.7M fsjCu!  
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 WR"?j 9y_q  
8.4M 41v#|%\w  
225_beetle(腹肌和核心肌群,中级)静.mp4 drQI@sPp  
6.1M Ro@ =oyLE  
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 eH_< <Xh!v  
6.8M :Ahw{z`H#  
223_prone_x(腹肌和核心肌群,中级)静.mp4 >Jk]= _%  
9.2M ^O3i)GO  
221_bent_leg_cross_overs(下半身,初级)静.mp4 g y`WBg(7x  
8.5M uXouN$&  
219_fire_hydrant(下半身,初级)静.mp4 K h8  
8.1M PX - PVW  
217_donkey_kicks(下半身,初级)静.mp4 8w$q4fg0  
7.5M |SfCuV#g/<  
216_frog_squats(下半身,中级).mp4 GU|(m~,`  
8.4M +;yl ld  
214_squat_jacks(下半身,中级).mp4 hHk9O?  
7.8M `m`Y3I  
213_sl_crab_bridge(下半身,中级)静.mp4 6 b1 AIs8  
8.2M b OolBKV  
212_crab_bridge(下半身,初级)静.mp4 K`0'2  
7M l3xI\{jn  
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 _:\zbn0\  
6.7M yBRYEqS+  
210_knee_up_down_push_ups(上半身,中级)静.mp4 +-!2nk`"a  
9.2M l*w*e.ezQ  
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 D0}r4eA  
7.4M iv ~<me0F  
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 - i#Kpf  
9.9M ES\=MO5a7  
207_knee_push_up_side_planks(上半身,中级)静.mp4 S}P rgw/  
8.3M @R_ON"h  
206_knee_commander_push_ups(上半身,中级)静.mp4 OWc~=Cr  
7.6M ?[=OQ/E  
205_knee_stagger_push_ups(上半身,中级)静.mp4 J(:y-U  
8.3M !C@+CZXLx  
200_arm_circles_backward(上半身,初级)静.mp4 {G+iobQdd  
5.7M ] T<#bNK\1  
199_arm_circles_forward(上半身,初级)静.mp4 &;naaV_2T  
5.7M @\WeI"^F8  
198_hip_openers(下半身,初级)静.mp4 ||))gI`3a  
7M qg2Vmj<H  
197_walking_high_knees(有氧运动,初级).mp4 [pC2#_}  
6.6M W2&(:C8V@  
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 Gl%N}8Cim  
6.3M twox.@"U  
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 NM"5.   
4.2M s6QD^[  
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 Pj1k?7  
4.6M Qb5@e#  
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 "vX\Q rL  
6.9M kEp{L  
192_wall_pectoral_stretch(柔韧性,初级).mp4 @R Jr ~y0  
5.9M r=/$}l4  
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 &3OV|ly]  
6.3M dJe 3DW :  
190_childs_pose(柔韧性,初级)静.mp4 ,h 9?o  
5.5M _C)\X(;  
189_cobblers_stretch(柔韧性,初级)静.mp4 @*roW{ ?!  
6.7M V KxuK0{  
187_declined_wall_push_ups(上半身,高难度).mp4 \YSprXe  
4.9M `pjB^--w  
184_wall_handstand_kick_up(全身,中级).mp4 *c>B-Fo/D  
4.7M 0YC|;`J  
181_wall_climbs(全身,高难度).mp4 8#w%qij  
7.4M ME66BWg{  
180_marching_wall_sit(下半身,中级)静.mp4 (^"2"[?a  
6.3M (((|vI3 <  
178_hip_adduction(下半身,初级)静.mp4 * ,zrg%8  
4.9M >Q=Q%~  
177_hip_abduction(下半身,初级)静.mp4 !4 T!@"#  
5M m8V}E& 6  
175_wall_bridge(下半身,初级).mp4 /Pxny3  
6.1M pekNBq Wm  
173_wall_sit(下半身,初级)静.mp4 $AizKiV  
3.6M y\ })C-&  
172_wall_push_offs(上半身,初级).mp4 gT(8.<h8  
5M LLKYcy  
170_inclined_wall_push_ups(上半身,初级)静.mp4 f40OVT@g  
4.4M .%!^L#g  
169_up_downs(上半身,高难度).mp4 TT n o  
6.8M FKPR;H8>  
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 \XO'7bNu-  
5.8M &;sW4j nt  
166_pike_push_ups(上半身,中级)静.mp4 K)  Ums-b  
6.8M 1IlOU|4  
164_knee_up_downs(上半身,初级)静.mp4 B>4/[ YHr;  
7.6M ;E ,i  
163_triceps_dip(上半身,初级).mp4 p: )=i"uL  
8.3M ;XQ27,K&  
160_kneel_stand(下半身,中级)静.mp4 'Z]wh.]T  
4.8M _Ie :!q  
159_speed_skaters(有氧运动,中级).mp4 ~9"c64 q  
3.9M }KO <II  
158_skier_jumps(有氧运动,中级).mp4 a;v4R[lQ  
6.9M i5=~tS  
157_outward_calf_raises(下半身,初级)静.mp4 |MOz> 1<a  
5M UZs'H"K  
156_inward_calf_raises(下半身,初级)静.mp4 gm%cAme  
4.9M D&@Iuo  
155_calf_raises(下半身,初级)静.mp4 ?bpV dm!  
4.7M S{3c}>n  
154_single_leg_bridge(下半身,初级)静.mp4 e0#t  
5.3M Qm=iCZ|E^!  
153_bridge(腹肌和核心肌群,初级)静.mp4 $}'(%\7"  
4.1M "LSzF_mK  
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 $ai;8)C6  
8.2M =ZO lE|4  
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 8.>himL  
6.2M LlS~J K  
149_skier_abs(腹肌和核心肌群,高难度).mp4 IT)3Et@Y  
7.4M C#4_`4{  
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 &r,)4q+  
4.8M 0OQ*V~>f  
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 >t<\zC|~w  
7.3M C,A/29R,s  
146_v_ups(腹肌和核心肌群,高难度).mp4 3Fxr=  
4.5M ($>m]|  
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 7xQ:[P!G+  
6.7M hu1ZckIw?  
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 }'faf{W  
7.8M j@w1S[vt  
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 L|}s Z\2!  
4.2M [ [w |  
141_superman_pull(腹肌和核心肌群).mp4 3<xDxj 0<  
6.6M V#b=m p  
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4 Zzj CS2U  
5.3M 2wDDVUwyB  
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 mU~&oU  
5.7M QxN1N^a0  
135_leg_raises(腹肌和核心肌群,中级)静.mp4 5 @-H8*  
7.2M 0~K&P#iR  
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 !%D';wQ,/  
4.7M =*I|z+  
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 `R>z{-@=  
7.2M TVx `&C+  
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 hF$qH^-c*A  
6.4M "*.N'J\  
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 ZHa>8x;Mjl  
5.6M _Gf-s51s  
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 E4 >}O;m0  
5.9M 9X%: ){  
129_inchworms(腹肌和核心肌群,初级)静.mp4 0?( uqjD:  
6.3M #r]Z2Y]  
128_superman(腹肌和核心肌群,初级)静.mp4 uo J0wG.  
4.7M f$6N  
127_crunches(腹肌和核心肌群,初级)静.mp4 z#ki# o  
10.4M *z)gSX  
126_sit_ups(腹肌和核心肌群,初级)静.mp4 -B9e&J {K  
6.8M AWYlhH4c?t  
124_mountain_climbers(有氧运动,初级)静.mp4 >;' 0ymG.`  
4.8M (ie%zrhS  
122_tuck_jumps(有氧运动,高难度).mp4 P.5l9N s(O  
4.8M  oC*a;o  
121_squat_stars(有氧运动,高难度).mp4 l_yF;5|?z  
5.4M gBi3^GxjM?  
120_lateral_jump_touchdown(有氧运动,高难度).mp4 9Li*L&B)  
6.3M fK+ 5   
119_squatting_quick_feet(有氧运动,中级).mp4 @fJsRWvGq  
5.8M CoNaGb  
118_lateral_jumps(有氧运动,中级).mp4 80_w_i+  
3.5M rhy-o?  
117_clap_jacks(有氧运动,初级).mp4 } `r.fD  
3.8M ,z>-_HOnw  
116_star_jacks(有氧运动,中级).mp4 ~59lkr8  
4.5M 4xr^4\ lk  
115_quick_feet(有氧运动,初级).mp4 Su"Z3gm5Kw  
4.4M L!zdrCM  
113_crossing_punches(有氧运动,初级)静.mp4 kHylg{i{"  
3.4M d +,!p8Q  
112_punches(有氧运动,初级)静.mp4 !C05;x8{  
7M Zfcf?&><  
111_jog_in_place(有氧运动,初级)静.mp4 ~F@n `!c  
3.9M LUId<We  
109_rockstars(有氧运动,初级).mp4 )LIn1o_,  
5.2M X,_K )f  
108_wide_high_knees(有氧运动,初级).mp4 Z|$DchC  
5.2M $x+7.%1m)~  
106_high_knees(有氧运动,初级).mp4 A o$k[#px  
5.9M nEd "~  
105_jumping_jacks(有氧运动,初级).mp4 jhQoBC>:  
5.2M N+B!AK0.  
104_jump_lunges(下半身,高难度).mp4 GRbbU#/=G  
5.3M qar{*>LCG  
103_lunge_high_knee_jumps(下半身,高难度).mp4 ){w{#  
5.9M `Ucj_6&Tqs  
100_single_leg_deadlift(下半身,中级)静.mp4 $zp|()_  
5M >MN"87U6  
099_touchdown_lunges(下半身,中级)静.mp4 9N'fU),I  
7.9M T+&fUhSy  
097_pivot_lunges(下半身,中级)静.mp4 W/xPVmnV  
4.7M 2O Ur">_  
096_side_lunges(下半身,中级)静.mp4 < $e#o H  
8.2M CYgokS\=,  
095_curtsy_lunges(下半身,中级)静.mp4 >Ti%Th,  
4.6M J ( d[05x0  
094_pendulum_lunges(下半身,中级)静.mp4 GI/NouaNfm  
9.1M jIT|Kk&]  
093_lunge_to_front_kick(下半身,中级)静.mp4 g^(gT  
9M n|&=6hiI  
092_lunge_to_high_knee(下半身,中级)静.mp4 #eOHe4Vt  
4.5M bUm %#a  
091_backward_lunges(下半身,初级)静.mp4 '(3 QyCD  
8M =3QhGFd  
090_walking_lunges(下半身,初级).mp4 (b//YyqN  
5.8M W1X3ArP]m8  
089_forward_lunges(下半身,初级)静.mp4 452kE@=49  
8.5M <3BGW?=WP  
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 UtTlJb{-j  
7.6M .Iqqjk  
087_narrow_6_count_burpees(全身,高难度).mp4 aYT!xdCI  
4.4M ~LpkA`Hn!  
086_6_count_burpees(全身,高难度).mp4 p03I&d@w>  
6.6M UHvA43  
085_ultimate_burpees(全身,高难度)静.mp4 */aQ+%>jf  
8.3M 03v+eT  
084_one_legged_6_count_burpees(全身,高难度)静.mp4 j;@a~bks6z  
7M 6`Tx meIP  
082_one_legged_4_count_burpees(全身,中级).mp4 3= sBe HL  
5.3M (~N?kh:  
081_flat_out_burpees(全身,中级).mp4 /\-}-"dm  
6.8M 9X 4[Zk  
079_4_count_burpees(全身,初级).mp4 @ewaj!  
6.9M iSezrN  
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 GkI'.  
5.3M ^rO"U[To  
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 1bQO:n):~  
7.4M G`O*AQ}[  
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 (FApkvy  
6.1M ydYsmTr  
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 ?8H{AuLB  
6.6M 4h|*r !  
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 $Bz};@   
7.2M 4z( B`t~7  
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 xRacgny:I  
4.6M z+Fu{<#(  
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 #z.n?d2Gd  
6.6M Dh2Cj-| ~  
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 ^.8~}TT-U  
5.9M [?I<$f"  
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 "[?DS  
7.4M d-1D:Hs?  
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 Z3{1`"\<K  
6.7M 8bdO-LJ9  
061_low_plank(腹肌和核心肌群,初级)静.mp4 X;W0r5T  
6.4M _|I8+(~)  
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 ao9#E"BfM  
7.8M tW|0_m>{  
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 tdxzs_V,-  
8.9M 1Y$%| `  
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 D tZ?sG  
4.7M @a@}xgn{  
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 KLW5Ad:/rI  
4.6M ~M^[  
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 {guOAT- w  
7.2M AH&RabH2  
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 uthW AT &  
7.9M |;~=^a3?q  
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 )m;*d7l~p  
6.3M $+GDPYm'  
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 u*2?Gky  
6.5M R;Dj70g  
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 46D`h!7L  
6.5M 9 zqo!&  
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 v[ML=pL  
6.1M v%cCJ SO#  
046_high_plank(腹肌和核心肌群,初级)静.mp4 G8+&fn6  
6.3M G3^<l0?S  
045_pistol_squats(下半身,高难度)静.mp4 |3e+ K.  
3.6M o|h=M/  
044_180_jump_squats(下半身,高难度).mp4 (J5} 1Q<K  
7.5M k5aB|xo  
042_butt_kicker_jump_squats(下半身,高难度).mp4 @z ",1^I  
7.2M |D-[M_T5  
040_forward_jump_squats(下半身,中级).mp4 hJ`Gu7  
5.4M q-;Y }q  
039_squat_to_high_knee_jumps(下半身,中级).mp4 Og%Y._  
8M yYJ_;Va  
038_squat_side_kick(下半身,中级)静.mp4 M;y*`<x  
4.7M aBReIK o  
036_prisoner_squats(下半身,中级)静.mp4 tE=09J%z  
5M 2)\->$Q(H  
035_overhead_squats(下半身,中级)静.mp4 ! Ea >tQ|  
5.5M e,}h^^"  
034_plie_jump_squats(下半身,中级).mp4 ;&CLb`<y  
5.2M f}2}Ta  
032_jump_squats(下半身,中级).mp4 T>% 5<P  
6.6M hJxL|5Uo  
031_squat_to_high_knee(下半身,初级)静.mp4 /J-'[Mc'D[  
8.9M xkRMg2X.>9  
030_pulsing_squats(下半身,初级)静.mp4 ,uC-^T |n  
5.2M ``jNj1t{}  
029_plie_squats(下半身,初级)静.mp4 I?g}q,!]  
7.5M IXtG 36O  
028_narrow_squats(下半身,初级)静.mp4 +U<YM94?  
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027_squats(下半身,初级)静.mp4 (CIcM3|9C  
7.4M lj}3TbM  
024_typewriter_push_ups(上半身,高难度)静.mp4 b/a\{  
5.6M oB5\^V$  
023_limb_raise_push_ups(上半身,高难度)静.mp4 Ph""[0n%o  
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022_push_up_jacks(上半身,高难度).mp4 Z}!'fX."  
7.9M x@q.u3o9  
021_single_leg_push_ups(上半身,高难度)静.mp4 [pTdeg;QE  
5.1M -W^{)%4g  
020_plyo_push_ups(上半身,高难度).mp4 >D!R)W`  
4.8M ^,I2 @OS  
019_narrow_to_wide_push_ups(上半身,高难度).mp4 `$JvWN,kB  
4.6M /5Qh*.(S  
018_alligator_push_ups(上半身,高难度)静.mp4 &,G2<2_b  
8.6M ZT!8h$SE:  
014_up_down_push_ups(上半身,中级).mp4 n-8/CBEH(  
10.4M %z@ Z^Jv  
012_side_to_side_push_ups(上半身,中级)静.mp4 P _fCb  
8.2M 9#U]?^DJ@  
011_push_up_shoulder_taps(上半身,中级)静.mp4 ^OQP;5 #K  
9.7M 2LUsqL\m}.  
010_push_up_side_planks(上半身,中级)静.mp4 V B*c1i  
9.4M  4 Pc-A  
009_commander_push_ups(上半身,中级)静.mp4 af | mk@  
7.6M R q@|o5O  
007_stagger_push_ups(上半身,中级)静.mp4 L>IP!.J]?  
6.2M 1z7+:~;l  
006_wide_push_ups(上半身,初级)静.mp4 ^ 3 4Ng  
8.8M 9R8q+2  
005_narrow_push_ups(上半身,初级)静.mp4 QD!NV*  
9.3M < e BmCrJ  
004_push_ups(上半身,初级)静.mp4 Rs"=o>Qu  
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003_wide_knee_push_ups(上半身,初级)静.mp4 <J+Oh\8tad  
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002_narrow_knee_push_ups(上半身,初级)静.mp4 -&7? !<f  
5.5M 9k71h`5  
001_knee_push_ups(上半身,初级)静.mp4 c>D~MCNxg  
5.7M J8S$YRZ_  
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https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/ neM)(` gp  
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