The nine sets of radio gymnastics*** are divided into eight sections, as follows:

1. Preparatory Section: Stand still (8 beats × 2)

No. One section of stretching exercise (8 beats × 4), the second section of chest expansion exercise (8 beats × 4)

The third section of kicking exercise (8 beats × 4), the fourth section of side body exercise (8 beats) ×4)

The fifth session of body rotation exercise (8 beats×4) The sixth session of whole body exercise (8 beats×4)

The seventh session of jumping exercise (8 beats×4) ) Section 8 Arrangement Exercises (8 beats × 2)

2. Preparation Section: Step on the spot (2 × 8)

Preparatory posture, stand upright with both feet, and arms perpendicular to the body side, raise your head and chest, and look ahead

When commanding to stand still, half-clench your fist

For the first beat, step down with your left foot, lift your right leg, and bring your knees forward. The toes are 10-15 centimeters off the ground. At the same time, swing the left arm forward to the midline of the body, and swing the right arm back. The second beat has the same movement as the first beat, but in the opposite direction

Section 1: Stretching (4 ×8)

For the first shot, take a step to the left with your left foot shoulder-width apart, raise both arms sideways (palms facing down), and turn your head 90 degrees to the left

Second shot For the third beat, put your right foot together with your left foot, squat half-squat at the same time, bend your arms in front of your chest (the palms of your fists are facing each other), hold your chest and lower your head

For the third beat, stretch your arms to the sides (the palms of your hands are facing each other) ), raise your head and chest, and look up and forward

The fourth beat: the arm falls back to its upright position.

Five, six, seven and eight beats, same movement, opposite direction

Second section: chest expansion exercise (4×8)

First beat, left foot Take a step forward and at the same time raise your arms in front to expand your chest to the side, make a fist with the center of your fist forward

For the second beat, turn your body 90° to the right, cross your arms in front of your body, and bend your arms backward to expand your chest.

On the third beat, turn your body 90° to the left. At the same time, cross your arms in front of your body and expand your chest backwards.

On the fourth beat, retract your left foot to establish an upright posture. At the same time, your arms Premenstrual lift, return to the side of the body

Five, six, seven and eight beats, the same movement, in the opposite direction

Section 3: Kicking (4×8)

< p>For the first beat, swing your left leg 45° to the side, and at the same time, raise your arms sideways, with your palms facing down

For the second beat, bring your legs together, bend your knees and half squat, and return your arms to the Side of the body

For the third beat, kick your left leg back, 10-20 cm off the ground. At the same time, swing your arms forward to the side and lift them up, palms facing each other

Fourth Shoot, close your hands and feet, return to the upright posture

Five, six, seven and eight shots, the same movements, in opposite directions

How to remember: Lanzhou Ramen (swing the left leg to the side 45 °, at the same time, raise both arms to the sides, palms facing down), put them on the feet (put your legs together, bend your knees and half squat, and return your arms to your sides), with the bowl full of your feet (kick your left leg back and lift it off the ground 10-20 cm, at the same time, swing both arms forward to the side and raise them, palms facing each other)!

Section 4: Side Movement (4×8)

For the first beat, take a step sideways with your left foot slightly wider than shoulder width, and at the same time raise your left arm flat with your palm down, right Bend your arms flat in front of your chest, with your palms facing down

For the second beat, keep your lower body in the same position as the first beat, while tilting your upper body sideways at 45°, with your left hand on your hips and your right hand raised upwards, with your palm facing inward

For the third beat, bring your left leg together with your right leg, and at the same time, squat down and raise your left arm, with your right arm attached to your side

For the fourth beat, return to the upright posture, and at the same time, move your left arm through your side Return to the side of the body

Five, six, seven and eight beats, same movement, opposite direction

How to remember: cross your body (left foot one step to the side, slightly wider than the shoulder, and at the same time, the side of the left arm is flat Raise your palms downward, bend your right arm flat in front of your chest, palms downwards, keep your lower body in the first-beat position, and at the same time tilt your upper body sideways at 45°, place your left hand on your hips, and swing your right hand up, palms facing inward, and salute (left leg And with your right leg, half squat at the same time, raise your left arm, and put your right arm close to your side).

Section 5, Body Rotation Movement (4×8)

For the first beat, step your left leg to the side, slightly wider than the shoulder. At the same time, raise both arms to the side, palms Down

For the second beat, keep your lower body in the same position as for the first shot, turn your body 90° to the left, and at the same time, high-five your hands twice in front of your chest

For the third beat, turn your upper body to the right Turn 180°, and at the same time, extend your arms to the sides and raise your palms inwards

For the fourth beat, return your left foot to the upright position. At the same time, turn your body to the right position and return your arms to your sides

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Five, six, seven and eight beats, the same movements, but in opposite directions

How to remember: During morning exercises (step your left leg to the side, slightly wider than the shoulder, at the same time, raise your arms to the side, palms down), a flying mosquito kills it (the lower body maintains the first-beat position, the body turns 90° to the left, and at the same time, high-fives twice in front of the chest with both hands), celebrate the victory (the upper body turns 180° to the right, and at the same time, Stretch your arms to the side and raise your palms inward)

Section 6, whole body exercise (4×8)

For the first beat, step out with your left foot to the left, slightly shoulder-to-shoulder Width, swing your arms sideways to upwards, cross your palms forward, look up at your hands

For the second beat, bend your body forward, cross your arms in front of your body, palms inward, look down at your hands

< p>For the third beat, retract your left foot and form a half-squat position with your hands on your knees, elbow joints outwards, lower your head, and look down and in front of you

For the fourth beat, stand up and establish an upright posture

< p>Five, six, seven and eight beats, the same movements but in opposite directions

How to remember: Huang Ama (step your left foot to the left, slightly wider than shoulder width, swing your arms sideways to upwards, cross your palms forward , look up at your hands), Erchen Xiao Lower your head outwards and look down in front of you).

Section 7: Jumping Movement (4×8)

On the first beat, jump into a lunge with the left foot in front, while placing your hands on your hips, elbow joints outward, and the tiger’s mouth Up

On the second beat, jump to an upright position

On the third beat, jump into a lunge with your right foot forward

On the fourth beat, jump to an upright position Posture

In the fifth beat, jump with your feet open, toes slightly outward, knees cushioning toward the toes, and at the same time, raise your arms sideways with your palms facing down

Sixth beat , jump to the upright position

The seventh and eighth beats, the movements are the same as the fifth and sixth beats

The second to fourth eight beats, the movements are the same as the first eight beats

< p> Tips to remember: Imagine yourself as a rabbit or kangaroo.

Section 8: Arrangement Movement (2×8)

Beat one to four, stand still for four beats

Return to the standing posture on the fourth beat

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For five or six beats, step your left foot to the side, slightly wider than shoulder width, and raise your arms from side to side. Raise your head at 45° and look up and in front of you

For seven or eight beats, retract your left foot. At the same time, the arms return to the upright position by the side of the body

The second eight beats are the same as the first eight beats, but in the opposite direction.

Extended information:

Nine sets of radio gymnastics*** are divided into eight sections, from the stretching exercises in the first section to the finishing exercises in the eighth section, including the trunk, upper and lower limbs The movements allow all parts of the body to be fully exercised, inheriting the comprehensive style of radio gymnastics. The ninth set of radio gymnastics fully considers the suitability of the exercise load during exercise. The movements range from the upper limbs to the whole body, from simple to complex, and gradually improve.

In terms of structure and action design, the function of broadcast gymnastics is highlighted. The ninth set of radio gymnastics is created on the basis of fully absorbing the advantages of the first eight sets of radio gymnastics. It inherits the structure of the first eight sets of radio gymnastics and has the characteristics of "standardization, scientificity, universality, fitness, pertinence, and era." Characteristics such as "safety, forward-looking", easy to learn and remember, and in line with the actual exercise and needs of the public.

Easy to practice, easy to popularize, and not limited by time or place. It is one of the most economical, practical and scientific fitness methods. It better reflects the characteristics of the times and is in line with the learning and life characteristics of modern people.