专为零基础人群设计的21天居家搏击课程，融合直拳、侧踢等10+搏击动作与开合跳等燃脂训练，每天30分钟高效燃脂塑形。课程包含动态热身、分阶教学（入门/进阶/冲刺）、趣味云打靶环节，搭配泰拳/武术/综合格斗多元内容，无需器械即可完成。通过拳腿组合训练既能暴汗燃脂（实测单日消耗500大卡），又能缓解压力，特别适合久坐族、减肥人群，21天见证腰围缩小+体能提升！
以下云资源目录树快照生成于[5个月前]，该学习资料由百度云用户[小新**学习]分享（只展示大部分文件和目录）
21天零基础居家搏击减脂课｜燃脂塑形解压三合一3.21 GB(mp4视频43节；)
9-DAY2重拳出击[进阶篇]首轮跟练不要负重.mp4117.85MB8-DAY1动作详解1[直拳].mp427.18MB7-DLC体能自测.mp484.24MB6-DLC体能自测-1080P高清-AVC.mp484.24MB5-DLC静态拉伸(放松)每次训练必做-1080P高清-AVC.mp430.41MB4-DLC动态拉伸(热身)每次训练必做-1080P高清-AVC.mp433.32MB43-DAY21极速燃脂[冲刺篇].mp4161.83MB42-DAY20极速燃脂[进阶篇].mp4150.52MB41-DLC敏捷性.mp471.8MB40-DAY19极速燃脂[入门篇].mp4100.35MB3-DAY1重拳出击[入门篇]首轮跟练不要负重-720P高清-AVC.mp442.08MB39-DAY18综合格斗[冲刺篇].mp4154.92MB38-DAY17综合格斗[进阶篇].mp4118.03MB37-DAY16综合格斗[入门篇].mp480.68MB36-DAY15解锁武术[冲刺篇].mp4132.28MB35-DAY14解锁武术[进阶篇].mp4117.76MB34-DAY13解锁武术[入门篇].mp492.14MB33-DAY12拳腿精进[冲刺篇].mp4149.29MB32-DAY12动作详解12[波比跳].mp414.04MB31-DAY11拳腿精进[进阶篇].mp4112.22MB30-DAY11动作详解11[屈髋深蹲].mp412MB2-DLC课程跟练指南-720P高清-AVC.mp416.45MB29-DAY10云打靶[泰拳必杀技].mp490.93MB28-DAY10拳腿精进[入门篇].mp476.18MB27-DAY10动作详解10[开合跳].mp417.83MB26-DAY9解锁泰拳[冲刺篇].mp4183.41MB25-DAY9动作详解9[挑肘].mp424.46MB24-DAY8解锁泰拳[进阶篇].mp498.24MB23-DAY8动作详解8[砸肘].mp420.86MB22-DAY7云打靶[趣味拳腿].mp469MB21-DAY7解锁泰拳[入门篇].mp472.6MB20-DAY7动作详解7[横肘].mp418.75MB19-DAY6基础拳腿[冲刺篇].mp4158.64MB18-DAY6动作详解6[侧踢].mp428.33MB17-DAY5基础拳腿[进阶篇].mp4113.47MB16-DAY5动作详解5[前踢].mp417.84MB15-DAY4云打靶[趣味拳肘].mp482.69MB14-DAY4基础拳腿[入门篇].mp487.66MB13-DAY4动作详解4[提膝顶膝）].mp421.25MB12-DAY3重拳出击[冲刺篇]首轮跟练不要负重.mp4141.25MB11-DAY3动作详解3[上勾拳）.mp426.26MB10-DAY2动作详解2[摆拳].mp422.54MB1-【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
