【教程】范李猿-健身(18.98GB)-夸克网盘资源下载-搜课100

📢 以下文件由夸克网盘用户[才思*捷的生菜]于2025-10-19分享（只展示部分的文件和文件夹）

【教程】范李猿-健身18.98GB

②.【范李猿】18.98GB

范李猿28天全身燃脂塑形课：趣味燃脂，徒手塑形5.67GB

{1}--课程5.67GB

[1]--【先导片】28天全身燃脂塑形，趣味燃脂，徒手塑形.mp418.81MB

[2]--【热身】15min热身激活.mp437.66MB

[3]--【拉伸】7min全身拉伸.mp413.95MB

[4]--Day1 【必练】13min活力唤醒.mp449.33MB

[5]--Day1 【加练】16min背部普拉提.mp438.57MB

[6]--Day1 【选修】10min 解郁操.mp428.93MB

[7]--Day2 【必练】13min关节灵活.mp450.85MB

[8]--Day2 【加练】15min泰拳燃脂.mp481.94MB

[10]--Day3 【加练】17min泰拳套路.mp484.96MB

[11]--Day3 【选修】15min 动物流.mp438.35MB

[12]--Day4 【必练】15min心肺提升（无跑跳）.mp446.54MB

[13]--Day4 【加练】14min腰背柔韧.mp445.67MB

[14]--Day5 【必练】15min肌耐力提升（无跑跳）.mp453.06MB

[15]--Day5 【加练】20min律动燃脂操.mp482.54MB

[16]--Day5 【选修】30min搏击操.mp499.5MB

[17]--Day6 【必练】步态矫正.mp441.85MB

[18]--Day6 【加练】30min多阶燃脂操.mp4142.72MB

[19]--Day7 【必练】腿部拉伸.mp471.83MB

[20]--Day7 【加练】久坐上肢拉伸.mp435.05MB

[21]--Day8【必练】25min畅快暴汗（无跑跳）.mp481.08MB

[23]--Day8【选修】10min谷雨节气操.mp458.23MB

[24]--Day9【必练】25min极限挑战（无跑跳）.mp494.79MB

[25]--Day9【加练】15min泰拳燃脂.mp481.94MB

[26]--Day10【必练】27min心肺提升.mp497.2MB

[27]--Day10【必练退阶】15min心肺提升（无跑跳）.mp457.47MB

[29]--Day10【选修】20min 律动燃脂操.mp482.44MB

[30]--Day11【必练】27min肌耐力提升.mp489.97MB

[31]--Day11【必练退阶】15min肌耐力提升（无跑跳）.mp453.06MB

[32]--Day11【加练】14min腰背柔韧.mp445.67MB

[33]--Day12【必练】42min畅快暴汗.mp4124.98MB

[34]--Day12【必练退阶】25min畅快暴汗（无跑跳）.mp4100.08MB

[35]--Day12【加练】20min 律动燃脂操.mp482.54MB

[36]--Day12【选修】35min初级普拉提.mp492.64MB

[37]--Day13【必练】42min极限挑战.mp4152.82MB

[38]--Day13【必练退阶】25min极限挑战（无跑跳）.mp494.79MB

[39]--Day13【加练】30min多阶燃脂操.mp4142.73MB

[40]--Day14【必练】腿部拉伸.mp471.83MB

[41]--Day14【加练】久坐上肢拉伸.mp435.05MB

[42]--Day15【必练】18min核心塑形（入门）.mp444.71MB

[43]--Day15【必练】16min胸部塑形（入门）.mp436.06MB

[45]--Day15【选修】25min塑形普拉提.mp451.61MB

[46]--Day16【必练】17min肩部塑形（入门）.mp437.75MB

[47]--Day16【必练】16min背部塑形（入门）.mp432.19MB

[48]--Day16【加练】13min关节灵活.mp450.85MB

[49]--Day17【必练】15min臀部塑形（入门）.mp435.46MB

[50]--Day17【加练】13min节奏掌控.mp449.86MB

[51]--Day17【选修】35min开肩美腿瑜伽.mp468.61MB

[52]--Day18【必练】16min腿部塑形（入门）.mp437.24MB

[53]--Day18【加练】12min开肩拔背.mp428.55MB

[54]--Day19【必练】16min手臂塑形（入门）.mp436.09MB

[55]--Day19【加练】15min肌耐力提升（无跑跳）.mp453.06MB

[56]--Day19【选修】30min 瑜伽拜日A.mp459.1MB

[57]--Day20【必练】20min肩颈髋小肌群练习.mp437.97MB

[58]--Day20【加练】27min心肺提升.mp497.2MB

[59]--Day21【必练】全身拉伸.mp414.29MB

[60]--Day21 【加练】久坐上肢拉伸.mp435.05MB

[61]--Day22【必练】18min核心塑形（标准）.mp447.99MB

[62]--Day22【必练】16min胸部塑形（标准）.mp436.34MB

[63]--Day22【加练】13min活力唤醒.mp449.33MB

[64]--Day22【选修】13min坐姿拉伸.mp425.62MB

[65]--Day23【必练】17min肩部塑形（标准）.mp440.79MB

[66]--Day23【必练】16min背部塑形（标准）.mp435.28MB

[67]--Day23【加练】13min关节灵活.mp450.85MB

[68]--Day24【必练】15min臀部塑形（标准）.mp437.33MB

[69]--Day24【加练】13min节奏掌控.mp449.86MB

[70]--Day24【选修】15min腰腹练习.mp433.44MB

[71]--Day25【必练】16min腿部塑形(标准).mp439.01MB

[72]--Day25【加练】12min开肩拔背.mp428.55MB

[73]--Day26【必练】16min手臂塑形（标准）.mp437.79MB

[74]--Day26【加练】15min肌耐力提升（无跑跳）.mp453.07MB

[75]--Day26【选修】30min古法养生操.mp475.14MB

[76]--Day27【必练】20min肩颈髋小肌群练习.mp437.97MB

[77]--Day27【加练】27min心肺提升.mp497.2MB

[78]--Day28【必练】全身拉伸.mp413.95MB

[79]--Day28 【加练】久坐上肢拉伸.mp435.05MB

[80]--Day29【燃脂】25min畅快暴汗（无跑跳）.mp4100.09MB

[81]--Day29【塑形】18min核心塑形（标准）.mp447.99MB

[82]--Day30【燃脂】25min极限挑战（无跑跳）.mp494.79MB

[83]--Day30【塑形】17min肩部塑形（标准）.mp440.79MB

[84]--Day31【燃脂】27min心肺提升.mp497.2MB

[85]--Day31【燃脂退阶】15min心肺提升（无跑跳）.mp457.47MB

[86]--Day31【塑形】16min胸部塑形（标准）.mp436.34MB

[88]--Day32【燃脂退阶】15min肌耐力提升（无跑跳）.mp453.07MB

[89]--Day32【塑形】16min背部塑形（标准）.mp435.28MB

[91]--Day34【燃脂】42min极限挑战.mp4152.82MB

[92]--Day34【燃脂退阶】25min极限挑战（无跑跳）.mp494.79MB

[93]--Day34【塑形】15min臀部塑形（标准）.mp436.83MB

[94]--Day35【燃脂】27min心肺提升.mp497.2MB

[96]--Day35【塑形】16min腿部塑形（标准）.mp439.01MB

[97]--Day36【燃脂】27min肌耐力提升.mp489.97MB

[98]--Day36【燃脂退阶】15min肌耐力提升（无跑跳）.mp453.07MB

[99]--Day36【塑形】16min手臂塑形（标准）.mp437.79MB

[100]--Day37【燃脂】42min畅快暴汗.mp4155.52MB

[101]--Day37【燃脂退阶】25min畅快暴汗（无跑跳）.mp4100.09MB

[102]--Day37【塑形】20min肩颈髋小肌群练习.mp437.11MB

[103]--Day38 7min全身拉伸.mp413.59MB

范李猿：14天体态矫正计划【下身篇】5.97GB

1-【先导片】14天体态矫正，精准改善下半身体态问题-1080P 高清-AVC.mp428.19MB

2-Day1[基础建立]下半身深度拉伸与初步激活-1080P 高清-AVC.mp4289.98MB

3-足底问题检查-1080P 高清-AVC.mp415.77MB

4-腿型问题自测-1080P 高清-AVC.mp416.85MB

5-胯部问题自测-1080P 高清-AVC.mp426.52MB

6-Day2[臀腿线条塑造],提高髋关节灵活性-1080P 高清-AVC.mp4304.63MB

7-Day3[关节稳定性]养成良好发力习惯-1080P 高清-AVC.mp4291.85MB

8-Day4[提膝瘦腿]下半身综合练习-1080P 高清-AVC.mp4222.41MB

9-Day5[拉伸与放松]消除紧张块状肌肉-1080P 高清-AVC.mp4177.52MB

10-Day5[走路姿势]养成良好习惯获得自信步态-1080P 高清-AVC.mp4112.53MB

11-Day6[全身燃脂]下半身力量建立-1080P 高清-AVC.mp4146.68MB

12-Day7[芭蕾直腿],肌肉线条雕刻训练，建立延伸意识-1080P 高清-AVC.mp4190.52MB

13-Day8[内容巩固]关节放松及拉伸练习，建立本体感知-1080P 高清-AVC.mp4284.68MB

14-Day9[提臀收胯]臀腿针对性训练-1080P 高清-AVC.mp4295.7MB

15-Day10[核心强化]提高下肢稳定性及驱动-1080P 高清-AVC.mp4300.97MB

16-Day11[核心强化]提高下肢稳定性及驱动力-1080P 高清-AVC.mp4224.48MB

17-Day12[疲劳缓解]全面拉伸与放松-1080P 高清-AVC.mp4176.44MB

18-Day13[紧致线条]攻克全身堆积脂肪-1080P 高清-AVC.mp4252.11MB

19-Day14[延伸意识]塑造和谐下肢线条-1080P 60帧-AVC.mp4504.9MB

20-DLC1-4K 超清-AVC.mp4671.36MB

21-DLC2-4K 超清-AVC.mp4760.52MB

22-[足弓建立]足底功能针对性训练-1080P 高清-AVC.mp4180.42MB

23-[O型腿]膝盖功能针对性训练-1080P 60帧-AVC.mp4143.68MB

24-[X型腿]膝盖功能针对性训练-1080P 高清-AVC.mp4131.06MB

25-[XO型腿]膝盖功能针对性训练-1080P 高清-AVC.mp456.39MB

26-[盆骨侧倾]胯部及核心针对性训练-1080P 高清-AVC.mp467.02MB

27-[盆骨前倾]胯部及核心针对性训练-1080P 高清-AVC.mp499.15MB

28-[盆骨后倾和前移]胯部及核心针对性训练-1080P 高清-AVC.mp4145.21MB

范李猿：14天体态矫正计划｜上身篇4.13GB

1-14天体态矫正计划，保姆级跟练！.mp428.71MB

2-Day 1 【气质肩颈】舒展与正确发力意识建立.mp4171.91MB

3-Day 2 【紧致手臂】修饰肌肉线条，提升肩胛控制力.mp4164.46MB

4-Day 3【挺拔腰背】脊椎灵活性与核心稳定性感知建立.mp4175.51MB

5-Day 4【针对性训练】常见体态问题的辅助练习.mp4229.17MB

6-Day 5【综合练习】上半身肌肉群综合雕刻.mp4307.99MB

7-Day 6【综合练习】上半身稳定性巩固训练.mp4213.67MB

8-Day 7【呼吸与放松】由内而外修炼气质.mp4168.82MB

9-Day 8【气质肩颈】强化肌肉延展意识，舒展肩颈.mp4165.67MB

10-Day 9【紧致手臂】肌肉强化训练，雕刻天鹅臂.mp4163.39MB

11-Day 10【挺拔腰背】脊椎稳定性与核心控制力强化.mp4272.74MB

12-Day 11【综合练习】上半身肌肉线条综合强化.mp4201.2MB

13-Day 12【综合练习】肌肉协调性训练，打造整体线条.mp4211.94MB

14-Day 13【呼吸与放松】舒缓肌肉，建立挺拔习惯.mp4240.33MB

15-Day 14【针对性训练】常见体态问题的辅助练习.mp4225.93MB

17-直播答疑12022-11-15.mp4455.92MB

18-免费DLC 13分钟意识巩固 “请假专用”.mp474MB

18-直播答疑22022-11-18.mp4754.95MB

范李猿具体动作答疑及示范教学.png2.11MB

范李猿课程答疑汇总.jpg769.76KB

范李猿：21天零基础居家减脂搏击操课程3.21GB

1-【先导片】超好玩、超甩肉、超解压的 21天燃脂搏击操-720P 高清-AVC.mp414.95MB

2-DLC 课程跟练指南-720P 高清-AVC.mp416.45MB

3-DAY 1 重拳出击 [入门篇]首轮跟练不要负重-720P 高清-AVC.mp442.08MB

4-DLC 动态拉伸(热身)每次训练必做-1080P 高清-AVC.mp433.32MB

5-DLC 静态拉伸(放松) 每次训练必做-1080P 高清-AVC.mp430.41MB

6-DLC 体能自测-1080P 高清-AVC.mp484.24MB

7-DLC 体能自测.mp484.24MB

8-DAY 1 动作详解 1[直拳].mp427.18MB

9-DAY 2 重拳出击 [进阶篇]首轮跟练不要负重.mp4117.85MB

10-DAY 2 动作详解2[摆拳].mp422.54MB

11-DAY 3 动作详解3[上勾拳）.mp426.26MB

12-DAY 3 重拳出击 [冲刺篇]首轮跟练不要负重.mp4141.25MB

13-DAY 4 动作详解4[提膝顶膝）].mp421.25MB

14-DAY 4 基础拳腿[入门篇].mp487.66MB

15-DAY4 云打靶[趣味拳肘].mp482.69MB

16-DAY 5 动作详解5[前踢].mp417.84MB

17-DAY 5 基础拳腿[进阶篇].mp4113.47MB

18-DAY 6 动作详解6[侧踢].mp428.33MB

19-DAY 6 基础拳腿[冲刺篇].mp4158.64MB

20-DAY 7 动作详解7 [横肘].mp418.75MB

21-DAY 7 解锁泰拳[入门篇].mp472.6MB

22-DAY 7云打靶[趣味拳腿].mp469MB

23-DAY 8 动作详解8 [砸肘].mp420.86MB

24-DAY 8 解锁泰拳[进阶篇].mp498.24MB

25-DAY 9 动作详解9 [挑肘].mp424.46MB

26-DAY 9 解锁泰拳[冲刺篇].mp4183.41MB

27-DAY 10 动作详解10 [开合跳].mp417.83MB

28-DAY 10 拳腿精进[入门篇].mp476.18MB

29-DAY 10 云打靶[泰拳必杀技].mp490.93MB

30-DAY 11 动作详解11 [屈髋深蹲].mp412MB

31-DAY 11 拳腿精进[进阶篇].mp4112.22MB

32-DAY 12 动作详解12 [波比跳].mp414.04MB

33-DAY 12 拳腿精进[冲刺篇].mp4149.29MB

34-DAY 13 解锁武术[入门篇].mp492.14MB

35-DAY 14 解锁武术[进阶篇].mp4117.76MB

36-DAY 15 解锁武术[冲刺篇].mp4132.28MB

37-DAY 16 综合格斗[入门篇].mp480.68MB

38-DAY 17 综合格斗[进阶篇].mp4118.03MB

39-DAY 18 综合格斗[冲刺篇].mp4154.92MB

40-DAY 19 极速燃脂[入门篇].mp4100.35MB

41-DLC 敏捷性.mp471.8MB

42-DAY 20 极速燃脂[进阶篇].mp4150.52MB

43-DAY 21 极速燃脂[冲刺篇].mp4161.83MB

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【教程】范李猿-健身