夸克网盘
这套私人健身教程涵盖了丰富多样的健身项目，针对上半身、下半身、腹肌和核心肌群以及全身等不同部位进行训练，同时还包含有氧运动。上半身训练从初级的knee_push_ups到高难度的alligator_push_ups等多种俯卧撑动作，满足不同阶段的锻炼需求；下半身训练有squats、lunges等动作的初级、中级、高难度版本；腹肌和核心肌群训练包括high_plank、low_plank等多种变体；有氧运动则有jumping_jacks、mountain_climbers等动作。
教程的特色在于根据不同难度级别进行编排，无论是健身小白还是有一定基础的人士，都能从中找到适合自己的训练内容，循序渐进地提升身体素质。通过这些训练动作，可以增强肌肉力量、提高身体协调性和灵活性，塑造良好的体态，助力健身者实现自己的健身目标，是一套实用且具有针对性的健身资源。
001_knee_push_ups(上半身，初级)静.mp45.42MB002_narrow_knee_push_ups(上半身，初级)静.mp45.53MB003_wide_knee_push_ups(上半身，初级)静.mp44.96MB004_push_ups(上半身，初级)静.mp47MB005_narrow_push_ups(上半身，初级)静.mp49.3MB006_wide_push_ups(上半身，初级)静.mp48.76MB007_stagger_push_ups(上半身，中级)静.mp46.25MB009_commander_push_ups(上半身，中级)静.mp47.64MB010_push_up_side_planks(上半身，中级)静.mp49.4MB011_push_up_shoulder_taps(上半身，中级)静.mp49.73MB012_side_to_side_push_ups(上半身，中级)静.mp48.23MB014_up_down_push_ups(上半身，中级).mp410.36MB018_alligator_push_ups(上半身，高难度)静.mp48.63MB019_narrow_to_wide_push_ups(上半身，高难度).mp44.55MB020_plyo_push_ups(上半身，高难度).mp44.77MB021_single_leg_push_ups(上半身，高难度)静.mp45.1MB022_push_up_jacks(上半身，高难度).mp47.87MB023_limb_raise_push_ups(上半身，高难度)静.mp45.01MB024_typewriter_push_ups(上半身，高难度)静.mp45.6MB027_squats(下半身，初级)静.mp47.36MB028_narrow_squats(下半身，初级)静.mp45.95MB029_plie_squats(下半身，初级)静.mp47.47MB030_pulsing_squats(下半身，初级)静.mp45.24MB031_squat_to_high_knee(下半身，初级)静.mp48.9MB032_jump_squats(下半身，中级).mp46.63MB034_plie_jump_squats(下半身，中级).mp45.24MB035_overhead_squats(下半身，中级)静.mp45.55MB036_prisoner_squats(下半身，中级)静.mp44.99MB038_squat_side_kick(下半身，中级)静.mp44.72MB039_squat_to_high_knee_jumps(下半身，中级).mp48MB040_forward_jump_squats(下半身，中级).mp45.39MB042_butt_kicker_jump_squats(下半身，高难度).mp47.16MB044_180_jump_squats(下半身，高难度).mp47.55MB045_pistol_squats(下半身，高难度)静.mp43.64MB046_high_plank(腹肌和核心肌群，初级)静.mp46.29MB047_high_plank_leg_lifts(腹肌和核心肌群，初级)静.mp46.09MB048_mod_high_side_plank(腹肌和核心肌群，初级)静.mp46.53MB049_high_side_plank(腹肌和核心肌群，中级)静.mp46.52MB051_high_plank_knee_to_elbow(腹肌和核心肌群，中级)静.mp46.27MB052_high_plank_knee_crosses(腹肌和核心肌群，中级)静.mp47.86MB054_high_plank_jacks(腹肌和核心肌群，中级).mp47.25MB055_high_plank_jumps(腹肌和核心肌群，中级).mp44.59MB058_high_plank_double_knee(腹肌和核心肌群，高难度)静.mp44.67MB059_high_plank_jumping_jacks(腹肌和核心肌群，高难度).mp48.86MB060_high_plank_limb_raises(腹肌和核心肌群，高难度)静.mp47.75MB061_low_plank(腹肌和核心肌群，初级)静.mp46.43MB063_low_side_plank(腹肌和核心肌群，初级)静.mp46.71MB064_mod_low_side_plank(腹肌和核心肌群，初级)静.mp47.39MB066_low_plank_arm_reaches(腹肌和核心肌群，中级)静.mp45.91MB067_low_plank_knee_to_elbow(腹肌和核心肌群，中级)静.mp46.64MB068_low_plank_knee_crosses(腹肌和核心肌群，中级)静.mp44.58MB069_low_plank_twists(腹肌和核心肌群，中级)静.mp47.22MB071_side_plank_oblique_crunch(腹肌和核心肌群，中级)静.mp46.58MB072_side_star_plank(腹肌和核心肌群，中级)静.mp46.09MB074_low_side_plank_twists(腹肌和核心肌群，高难度)静.mp47.38MB075_low_plank_double_knee(腹肌和核心肌群，高难度)静.mp45.33MB079_4_count_burpees(全身，初级).mp46.9MB081_flat_out_burpees(全身，中级).mp46.8MB082_one_legged_4_count_burpees(全身，中级).mp45.26MB084_one_legged_6_count_burpees(全身，高难度)静.mp46.96MB085_ultimate_burpees(全身，高难度)静.mp48.3MB086_6_count_burpees(全身，高难度).mp46.57MB087_narrow_6_count_burpees(全身，高难度).mp44.36MB088_flat_out_burpee_tuck_jumps(全身，高难度).mp47.62MB089_forward_lunges(下半身，初级)静.mp48.48MB090_walking_lunges(下半身，初级).mp45.81MB091_backward_lunges(下半身，初级)静.mp48MB092_lunge_to_high_knee(下半身，中级)静.mp44.49MB093_lunge_to_front_kick(下半身，中级)静.mp48.99MB094_pendulum_lunges(下半身，中级)静.mp49.07MB095_curtsy_lunges(下半身，中级)静.mp44.62MB096_side_lunges(下半身，中级)静.mp48.19MB097_pivot_lunges(下半身，中级)静.mp44.65MB98_lunge_twist(下半身，中级)静.mp48.6MB099_touchdown_lunges(下半身，中级)静.mp47.92MB100_single_leg_deadlift(下半身，中级)静.mp45.05MB103_lunge_high_knee_jumps(下半身，高难度).mp45.87MB104_jump_lunges(下半身，高难度).mp45.33MB105_jumping_jacks(有氧运动，初级).mp45.22MB106_high_knees(有氧运动，初级).mp45.94MB108_wide_high_knees(有氧运动，初级).mp45.22MB109_rockstars(有氧运动，初级).mp45.19MB111_jog_in_place(有氧运动，初级)静.mp43.87MB112_punches(有氧运动，初级)静.mp47MB113_crossing_punches(有氧运动，初级)静.mp43.42MB115_quick_feet(有氧运动，初级).mp44.42MB116_star_jacks(有氧运动，中级).mp44.54MB117_clap_jacks(有氧运动，初级).mp43.79MB118_lateral_jumps(有氧运动，中级).mp43.53MB119_squatting_quick_feet(有氧运动，中级).mp45.78MB120_lateral_jump_touchdown(有氧运动，高难度).mp46.26MB121_squat_stars(有氧运动，高难度).mp45.44MB122_tuck_jumps(有氧运动，高难度).mp44.79MB124_mountain_climbers(有氧运动，初级)静.mp44.77MB126_sit_ups(腹肌和核心肌群，初级)静.mp46.8MB127_crunches(腹肌和核心肌群，初级)静.mp410.37MB128_superman(腹肌和核心肌群，初级)静.mp44.67MB129_inchworms(腹肌和核心肌群，初级)静.mp46.34MB130_bicycle_crunches(腹肌和核心肌群，中级)静.mp45.91MB131_quadruped_limb_raises(腹肌和核心肌群，初级)静.mp45.58MB
