帕梅拉每周課表 2023/11/12周
【減脂訓(xùn)練】
周一? 暴汗瀑布
1. 高強(qiáng)度普拉提/地獄腹肌
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV18Y411E7Ah/
2. 中級(jí)HIIT訓(xùn)練/ 最佳高光
https://www.bilibili.com/video/BV1EL4y1B7sZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1PW4y1n7Qy/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
3. 腿部+脂肪燃燒 / HIIT萬(wàn)歲
https://www.bilibili.com/video/BV1a94y1R7pF/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
4. 全身有氧/ 暴汗熱舞
https://www.bilibili.com/video/BV13v4y127Dh/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1k3411o7Wk/?spm_id_from=333.999.0.0
周二? 翹臀魔法
1. 臀部訓(xùn)練/ 翹臀虐燃
https://www.bilibili.com/video/BV1GZ4y1U74M/?spm_id_from=333.999.0.0&;vd_source=fdf00e5755559e83f7e565fd94df67ea
https://www.bilibili.com/video/BV1y64y1Y7sR/?vd_source=dd7e8c1821a401db10dbb28588937d9e
2. 臀部+大腿/ 臀部訓(xùn)練
https://www.bilibili.com/video/BV135411L76K/
https://www.bilibili.com/video/BV1Mh41127Hr/?spm_id_from=333.999.0.0
3. 站立腿部/蜜桃翹臀訓(xùn)練
https://www.bilibili.com/video/BV1xd4y127Z8/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1Uf4y1G7b6/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
周三 腹肌普拉提 + 上肢力量
1. 普拉提腹?。梢韵扔酶邚?qiáng)度普拉提代替）
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.list.card_archive.click
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2. 上肢訓(xùn)練/ 上肢+腹部
https://www.bilibili.com/video/BV14a4y1W76f/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV17V4y157Ww/?spm_id_from=333.999.0.0
3. 背部訓(xùn)練 / 上肢力量
https://www.bilibili.com/video/BV1bP4y1M7bn/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
4. 拜拜圓肩 / 上肢訓(xùn)練+阻力帶
https://www.bilibili.com/video/BV1gF411A7fW/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
https://www.bilibili.com/video/BV1W54y1H7jE/?spm_id_from=333.999.0.0
周四休息
周五 閃耀腹肌
1. 普拉提腹?。梢韵扔酶邚?qiáng)度普拉提代替）
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.list.card_archive.click
2. 天堂虐腹/ 高強(qiáng)度普拉提
https://www.bilibili.com/video/BV18T41197AZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.337.search-card.all.click
3. 腹部+ HIIT訓(xùn)練/ 快樂(lè)有氧
https://www.bilibili.com/video/BV1e5411n7Mq/
4. 站立腹部+HIIT/ 卡路里燃燒
https://www.bilibili.com/video/BV15f4y1Y7xk/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1YG4y1D7v7/
周六 臀部訓(xùn)練+ 緊致大腿
1. 翹臀轟炸/ 泵感臀橋
https://www.bilibili.com/video/BV1Er4y1N7HM/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1kL411J7Zk/?spm_id_from=333.999.0.0
2. 臀部訓(xùn)練 / 臀部激活
https://www.bilibili.com/video/BV12f4y1q7Vm/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1KR4y1y7AW/?spm_id_from=333.999.0.0
3. 大腿內(nèi)側(cè) / 大腿內(nèi)側(cè)
https://www.bilibili.com/video/BV1Br4y1b7G1/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1Vf4y1J7Uo/?spm_id_from=333.999.0.0
4. 大腿內(nèi)側(cè)/ 腿部+ 脂肪燃燒
https://www.bilibili.com/video/BV1rh411S7Fk/?spm_id_from=333.999.0.0
——————————————————————
【全身訓(xùn)練】
周一 ：暴汗瀑布
1. 高強(qiáng)度普拉提 / 快樂(lè)暴汗
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1E54y1B7oZ/?spm_id_from=333.999.0.0
2. 中級(jí)HIIT訓(xùn)練 / 最佳高光
https://www.bilibili.com/video/BV1EL4y1B7sZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1PW4y1n7Qy/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
3. HIIT舞蹈/站立腹肌+HIIT
https://www.bilibili.com/video/BV1kG411L77g/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV15f4y1Y7xk/?spm_id_from=333.999.0.0
周二? 翹臀魔法
1. 站立腿部普拉提/ 翹臀虐燃
https://www.bilibili.com/video/BV1xd4y127Z8/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1y64y1Y7sR/?vd_source=dd7e8c1821a401db10dbb28588937d9e
2. 臀部+大腿/ 臀部訓(xùn)練
https://www.bilibili.com/video/BV135411L76K/
https://www.bilibili.com/video/BV1Mh41127Hr/?spm_id_from=333.999.0.0
周三 普拉提腹肌 + 上肢力量
1. 普拉提腹?。梢韵扔酶邚?qiáng)度普拉提代替）
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.list.card_archive.click
2. 上肢訓(xùn)練/ 上肢+腹部
https://www.bilibili.com/video/BV14a4y1W76f/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV17V4y157Ww/?spm_id_from=333.999.0.0
周四休息
周五 閃耀腹肌
1. 高強(qiáng)度普拉提 / 天堂虐腹
https://www.bilibili.com/video/BV18T41197AZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV18T41197AZ/?spm_id_from=333.999.0.0
2. 暴汗內(nèi)啡肽/ 高強(qiáng)度普拉提
https://www.bilibili.com/video/BV1R3411A7g4/?spm_id_from=333.337.search-card.all.click
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.337.search-card.all.click
3. 熱辣女王 / 腹部 + HIIT
https://www.bilibili.com/video/BV15B4y1D7MN/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
周六 臀部訓(xùn)練+ 緊致大腿
1. 翹臀轟炸/ 泵感臀橋
https://www.bilibili.com/video/BV1Er4y1N7HM/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1kL411J7Zk/?spm_id_from=333.999.0.0
2. 臀部訓(xùn)練/臀部激活
https://www.bilibili.com/video/BV12f4y1q7Vm/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1KR4y1y7AW/?spm_id_from=333.999.0.0
3. 大腿內(nèi)側(cè)/大腿內(nèi)側(cè)
https://www.bilibili.com/video/BV1Br4y1b7G1/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1Vf4y1J7Uo/?spm_id_from=3
【減脂熱舞】
周一? 暴汗瀑布
1. 高強(qiáng)度普拉提/地獄腹肌
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV18Y411E7Ah/
2. 快樂(lè)暴汗/ 最佳高光
https://www.bilibili.com/video/BV1E54y1B7oZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1PW4y1n7Qy/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
3. HIIT舞蹈/HIIT萬(wàn)歲
https://www.bilibili.com/video/BV1kG411L77g/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1a94y1R7pF/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
4. 放肆熱舞/ 暴汗熱舞
https://www.bilibili.com/video/BV1zR4y1t7tR/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1k3411o7Wk/?spm_id_from=333.999.0.0
周二? 翹臀魔法
1. 臀部訓(xùn)練/ 翹臀虐燃
https://www.bilibili.com/video/BV1y64y1Y7sR/?vd_source=dd7e8c1821a401db10dbb28588937d9e
2. 臀部+大腿/ 臀部訓(xùn)練
https://www.bilibili.com/video/BV135411L76K/
https://www.bilibili.com/video/BV1Mh41127Hr/?spm_id_from=333.999.0.0
3. 最佳HIIT/ 站立腿部
https://www.bilibili.com/video/BV1br4y1A7Zr/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1xd4y127Z8/?spm_id_from=333.999.0.0
周三 腹肌普拉提+ 上肢力量
1. 普拉提腹?。梢韵扔酶邚?qiáng)度普拉提代替）
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.list.card_archive.click
2. 上肢訓(xùn)練/ 上肢+腹部
https://www.bilibili.com/video/BV14a4y1W76f/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV17V4y157Ww/?spm_id_from=333.999.0.0
3. 背部訓(xùn)練/ 上肢力量
https://www.bilibili.com/video/BV1bP4y1M7bn/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
4. 手臂訓(xùn)練/ 拜拜圓肩
https://www.bilibili.com/video/BV1bt4y1L7SC/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1gF411A7fW/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
周五 閃耀腹肌
1. 普拉提腹?。梢韵扔酶邚?qiáng)度普拉提代替）
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.list.card_archive.click
2. 天堂虐腹/ 高強(qiáng)度普拉提
https://www.bilibili.com/video/BV18T41197AZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.337.search-card.all.click
3. 暴汗內(nèi)啡肽/ 快樂(lè)有氧
https://www.bilibili.com/video/BV1R3411A7g4/?spm_id_from=333.337.search-card.all.click
https://www.bilibili.com/video/BV1e5411n7Mq/
4. 熱辣女王/ 卡路里燃燒
https://www.bilibili.com/video/BV15B4y1D7MN/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
https://www.bilibili.com/video/BV1YG4y1D7v7/
周六 臀部訓(xùn)練+ 緊致大腿
1. 翹臀轟炸/ 泵感臀橋
https://www.bilibili.com/video/BV1Er4y1N7HM/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1kL411J7Zk/?spm_id_from=333.999.0.0
2. 臀部訓(xùn)練/臀部激活
https://www.bilibili.com/video/BV12f4y1q7Vm/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1KR4y1y7AW/?spm_id_from=333.999.0.0
3. 大腿內(nèi)側(cè)/大腿內(nèi)側(cè)
https://www.bilibili.com/video/BV1Br4y1b7G1/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1Vf4y1J7Uo/?spm_id_from=333.999.0.0
4. 復(fù)古情歌/ 大腿內(nèi)側(cè)
https://www.bilibili.com/video/BV1rK4y1S7Yd/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
https://www.bilibili.com/video/BV1rh411S7Fk/?spm_id_from=333.999.0.0
