【22120HTa164】张鑫女子塑形体系_143
课程目录：
1.髋绞链.mp4 (66.82MB)
10.T杠外八硬拉.mp4 (15.4MB)
100.三角肌前束：上斜凳75度坐姿前平举.mp4 (30.39MB)
101.三角肌前束：站姿哑铃前平举动作细节讲解.mp4 (20.9MB)
102.三角肌前中束：站姿哑铃45度前平举动作细节讲解.mp4 (15MB)
103.肩部训练跟练实操.mp4 (622.75MB)
104.弹力带推举热身.mp4 (16.72MB)
105.坐姿哑铃飞铃.mp4 (24.58MB)
106.坐姿哑铃斜前方45度飞鸟.mp4 (27.42MB)
107.坐姿俯身哑铃飞鸟.mp4 (28.55MB)
108.上斜椅哑铃飞鸟.mp4 (25.72MB)
109.上斜椅外旋飞鸟.mp4 (27.5MB)
11.练臀下角：下半程硬拉.mp4 (34.36MB)
110.上斜凳趴卧哑铃45度飞鸟.mp4 (21.91MB)
111.上斜椅哑铃趴卧飞鸟.mp4 (29.67MB)
112.站姿侧平举.mp4 (56.06MB)
113.站姿哑铃外旋侧平举.mp4 (31.35MB)
114.站姿哑铃推肩.mp4 (17.18MB)
115.坐姿哑铃推肩.mp4 (23.39MB)
116.哑铃前平举.mp4 (22.49MB)
117.站姿杠铃推肩.mp4 (28.61MB)
118.弹力带肩外旋热身.mp4 (20.35MB)
119.弹力带绕肩热身.mp4 (10.98MB)
12.练臀凹陷：哑铃单腿硬拉.mp4 (14.72MB)
120.弹力带外展热身.mp4 (11.55MB)
121.弹力带推举热身.mp4 (16.5MB)
122.TYW肩部热身.mp4 (16.56MB)
123.背部肌肉功能讲解.mp4 (52.14MB)
124.女性背部训练思路.mp4 (49.46MB)
125.胸小肌的拉伸.mp4 (10.86MB)
126.跪姿转体.mp4 (11.65MB)
127.SMR背部筋膜放松.mp4 (27.45MB)
128.SMR胸椎段转体.mp4 (13MB)
129.胸椎段灵活训练.mp4 (22.63MB)
13.壶铃相扑硬拉.mp4 (13.19MB)
130.胸椎灵活段训练2.mp4 (39.64MB)
131.SMR泡沫轴放松.mp4 (15.87MB)
132.SMR肩关节动态伸展.mp4 (9.92MB)
133.背部训练跟练实操.mp4 (611.95MB)
134.高位下拉.mp4 (32.04MB)
135.跪姿侧向转体.mp4 (13.62MB)
136.直臂下压.mp4 (32.36MB)
137.坐姿V把划船.mp4 (27.45MB)
138.哑铃凳趴卧划船.mp4 (26.81MB)
139.坐姿反手划船.mp4 (28.65MB)
14.传统罗马尼亚直腿相扑硬拉：四种硬拉的区别.mp4 (31.59MB)
140.正手划船.mp4 (29.61MB)
141.哑铃俯身30度划船.mp4 (22.14MB)
142.杠铃半程硬拉.mp4 (36.19MB)
143.杠铃俯身30度划船.mp4 (28.12MB)
15.护腕的配带方式.mp4 (18.17MB)
16.SMR臀大肌的放松.mp4 (13.29MB)
17.SMR放松小腿.mp4 (13.6MB)
18.SMR背部放松激活.mp4 (19.54MB)
19.SMR大腿内侧的放松.mp4 (14.09MB)
2.保加利亚单腿静态支撑保持.mp4 (46.61MB)
20.SMR大腿后侧的激活放松.mp4 (14.09MB)
21.SMR背部放松.mp4 (18.73MB)
22.坐姿臀部拉伸.mp4 (7.31MB)
23.蜘蛛伸展.mp4 (9.44MB)
24.仰卧拉伸.mp4 (7.08MB)
25.相扑拉加转体.mp4 (12.3MB)
26.伟大伸展.mp4 (19.43MB)
27.青蛙趴.mp4 (15.96MB)
28.阔筋膜张肌.mp4 (35.16MB)
29.髋部飞机.mp4 (11.97MB)
3.哑铃螺旋式硬拉.mp4 (25.58MB)
30.股四伸展.mp4 (9.63MB)
31.弓步伸展.mp4 (7.58MB)
32.鸽式拉伸.mp4 (9.47MB)
33.腹部核心激活.mp4 (44.63MB)
34.大腿后侧的拉抻.mp4 (7.68MB)
35.大腿后侧的放松.mp4 (13.85MB)
36.抱膝伸展.mp4 (5.58MB)
37.9090伸髋.mp4 (25.28MB)
38.蝎式蹬天.mp4 (33.73MB)
39.臀训跟练版.mp4 (968.2MB)
4.哑铃螺旋式保加利亚单腿拉.mp4 (31.3MB)
40.上臀跟练实操.mp4 (604MB)
41.臀凹陷跟练实操.mp4 (697.56MB)
42.臀下角跟练实操.mp4 (586.14MB)
43.腹部核心支撑.mp4 (43.67MB)
44.宽距哈克蹲.mp4 (13.48MB)
45.臀桥.mp4 (60.9MB)
46.高杠深蹲.mp4 (38MB)
47.保加利亚单腿蹲.mp4 (36.96MB)
48.罗马尼亚硬拉.mp4 (31.61MB)
49.传统硬拉.mp4 (88.77MB)
5.哑铃半程硬拉.mp4 (20.09MB)
50.哈克屈髋蹲.mp4 (12.12MB)
51.宽距哈克蹲.mp4 (13.48MB)
52.哈克早安蹲.mp4 (14.39MB)
53.低杠屈髋蹲.mp4 (31.53MB)
54.低杠深蹲.mp4 (54.75MB)
55.直腿硬拉.mp4 (22.5MB)
56.相扑硬拉.mp4 (49.87MB)
57.相扑屈髋拉.mp4 (16.21MB)
58.几种硬拉的区别.mp4 (53.84MB)
59.保加利亚屈髋蹲.mp4 (52.94MB)
6.哑铃直腿硬拉.mp4 (27.9MB)
60.臀桥.mp4 (60.9MB)
61.臀桥3合1.mp4 (41.81MB)
62.保加利亚单腿蹲.mp4 (36.96MB)
63.伸髋实操.mp4 (165.4MB)
64.伸髋解决.mp4 (7.56MB)
65.等距T杠硬拉.mp4 (22.13MB)
66.T杠内八硬拉.mp4 (20.05MB)
67.T杠外八硬拉.mp4 (15.4MB)
68.保加利亚单腿静态支撑保持.mp4 (46.61MB)
69.抱膝伸展.mp4 (5.58MB)
7.壶铃屈髋拉.mp4 (17.29MB)
70.了解练臀下角前的注重点.mp4 (10.58MB)
71.蚌式火箭推.mp4 (20.08MB)
72.臀下角后侧链的放松.mp4 (93.24MB)
73.髋膝踝对位.mp4 (32.85MB)
74.减脂饮食1.mp4 (57.89MB)
75.减脂饮食2.mp4 (25.82MB)
76.减脂饮食3.mp4 (108.01MB)
77.减脂饮食4.mp4 (59.84MB)
78.减脂饮食5.mp4 (71.69MB)
79.减脂饮食6.mp4 (74.61MB)
8.等距T杠硬拉.mp4 (22.13MB)
80.减脂饮食7.mp4 (158.92MB)
81.减脂饮食第二阶段 1.mp4 (82.98MB)
82.第二阶段减脂饮食 2.mp4 (60.28MB)
83.第二阶段减脂饮食3.mp4 (51.25MB)
84.第二阶段减脂饮食4.mp4 (58.56MB)
85.第二阶段减脂饮食5.mp4 (128.24MB)
86.肩部肌肉功能讲解.mp4 (33.32MB)
87.女性肩部训练思路.mp4 (39.26MB)
88.肩部训练中的阻碍及热身.mp4 (141.35MB)
89.三角肌后束：俯身趴卧哑铃飞鸟动作细节讲解.mp4 (52.66MB)
9.T杠内八硬拉.mp4 (20.05MB)
90.三角肌中后束衔接点：俯身趴卧45度哑铃飞鸟动作细节讲解.mp4 (18.88MB)
91.三角肌后束：上斜凳俯身趴卧哑铃外旋飞鸟动作细节讲解.mp4 (17.92MB)
92.三角肌后束：坐姿俯身哑铃飞鸟动作细节讲解.mp4 (20.74MB)
93.三角肌中后束衔接点：坐姿俯身45度哑铃飞鸟动作细节讲解.mp4 (16.62MB)
94.三角肌后束：弹力带外旋动作讲解.mp4 (17.84MB)
95.三角肌中后束衔接点：上斜凳75度俯身趴卧飞鸟细节讲解.mp4 (19.82MB)
96.三角肌中束：坐姿哑铃侧平举动作细节讲解.mp4 (26.23MB)
97.三角肌中束：站姿哑铃侧平举动作细节讲解.mp4 (25.59MB)
98.三角肌中束：站姿哑铃外旋侧平举动作细节讲解.mp4 (20.55MB)
99.三角肌前束：坐姿哑铃推肩动作细节讲解.mp4 (34.21MB)
