The third series of radio gymnastics for middle school students across the country

——Text explanation of flying ideals

1. Preparatory section: 4×8 beats

Preparatory posture: upright

The first 8 beats

1-4 beats, raise both arms upward through the sides of the body, slightly raising the head

5-6 beats , move the left foot to the side to stand slightly wider than the shoulder, and at the same time, the arms are lowered in front of the chest and bent flat, the forearms overlap, the right arm is on top, and the fingers touch the upper arm; 7-8 beats, maintain the 6 beat posture.

The second 8 beats

For 1-2 beats, bend your knees and half squat, while holding the back of your left hand with your right hand and pressing down, lower your head less, and look at your hands

3 -4 beats, stand upright, and at the same time raise your hands from the front to the top for 5-8 beats, retract your left foot, and at the same time return your arms to the sides to stand upright.

The third and fourth eight beats are the same as the first and second eight beats, but in opposite directions

2. The first section of stretching exercise is 8×8 beats

Preparatory position: upright

First 8 beats

For 1-2 beats, take a step forward with your left foot, touching the ground with your right foot behind you, and at the same time move your arms from front to side Lift

For 3-4 beats, circle the arms inward, cross and cross from the front to the top.

For 5-6 beats, restore the left leg, bend the knees and squat, and pull both arms down at the same time. Bend the shoulders sideways, make a fist, and turn the center of the fist inwards

7-8 beats, return to the upright position

The second 8 beats,

1-2 beats, Stretch your left foot sideways, point your toes on the ground, and raise your arms sideways

For 3-4 beats, turn your body 90 degrees to the left and stand with your right foot behind your back. At the same time, raise your arms down to your right arm. Lift up, raise the left arm to the side

5-6 beats, return the arms to the 1-2 beat action 7-8 beats, return to the upright position

Third and fourth The 8 beats are the same as the first and second 8 beats, but in the opposite direction

3. The second section of chest expansion exercise 8×8 beats

Preparatory posture: upright

The first 8 beats

In beats 1-2, move your left foot sideways to an open position, slightly wider than shoulder width, turn your upper body 45 degrees to the right, and raise your arms forward at the same time, holding each other's hands. .

For 3 beats, the upper body is restored, and at the same time, the left shoulder is bent flat in front of the chest, and the right arm is raised to the side and then vibrated

For 4 beats, the arms are raised forward

5- For 6 beats, turn your body 90 degrees to the left into a lunge. At the same time, raise your arms from front to side, then vibrate back, with your palms facing upward

For 7 beats, raise your arms forward for 8 beats and return to an upright position

The second 8 beats

For 1 beat, bend the legs, and at the same time bend the arms in front of the chest, vibrate back, and make fists

For 2 beats, bend the arms in front of the chest Lift, with the heart of the fist facing down

For 3 beats, step forward with your left foot into a forward lunge. At the same time, bend your left arm flat in front of your chest, raise your right arm to the side and vibrate back once

For 4 beats , arms raised forward and crossed, left arm on top

Beat 5-6 is the same as beat 3, lunge once, and the arm movements are in the opposite direction

Beat 7-8, return to Upright

The third and fourth 8 beats are the same as the first and second 8 beats, but in opposite directions

The fourth and third kicking movements are 8×8 beats

Preparatory position: upright

The first eight beats:

For one beat, take a step forward with your left foot, point your right toes behind the ground, and at the same time bend your arms flat in front of your chest , make a fist

Two beats, kick your right leg forward, more than 90 degrees, straighten your knees, stretch your toes, and swing your arms back sideways,

Three beats, take a step back with your right leg , return to the point of the right toe and then tap the ground

For four beats, retract the left leg and return to the upright position

For five to eight beats, it is the same as the one to four beats, but in the opposite direction.

The second eight beats:

In beats 1 to 2, pull your left leg back and stretch into a right lunge, turn your body 45 degrees to the right, and at the same time place your right hand on your waist and raise your left arm in front of you. Look at the left hand

Three to four beats, return to the upper body, retract the left leg, squat fully, put both hands on the knees, fingers facing each other, look down and forward

Five to six beats, return to the upright position

For seven beats, kick your left leg to the side, more than 90 degrees, straighten your knees, stretch your toes, and at the same time, raise your arms sideways

For eight beats, return to an upright position.

The third and fourth eight-beats are the same as the first and second eight-beats, but in opposite directions.

5. Section 4, 8 × 8 beats of side movement

Preparatory posture: upright

The first eight beats

One beat: Move the left foot one step to the side, into an open stance, slightly wider than shoulder width, and raise both arms sideways

Two beats: Move the center of gravity to the left leg, bend the right leg backward, and raise the right arm at the same time , touch the right heel with your left hand, and look at your left hand,

Three to four beats: restore it to one beat.

For five to six beats, bend the body to the right, and at the same time raise the left arm, bend the right arm at the elbow behind the body, and stick the forearm to the lower back

Seven to eight beats: restore Stand upright

The second eight beats

One beat: Move your left foot sideways to stand upright, place your left hand on your waist, raise your right arm, and at the same time bend your body to the left once

Two beats: Return to an upright position

Three to four beats: Bend the body to the left

Five to six beats: The upper body returns to an upright position, and the left arm Stretch to the top, separate the five fingers, palm forward, pull the right arm down to the side of the shoulder, look at the left hand

Seven to eight beats: return to the upright position

The third and fourth eight beats Same as the first and second eight beats, but in the opposite direction.

VI. Section 5, body rotation movement 8×8 beats

Preparatory posture: upright

The first eight beats

Beats 1 to 2: Move your left foot sideways into an open stance, slightly wider than shoulder width. At the same time, push your left arm forward through your waist and raise your palm; raise your right arm, make a fist, and keep your fist forward

Three to four beats: Turn the upper body 90 degrees to the left, and at the same time bend the left arm to the side, with the elbow and forearm attached to the lower back; bend the right arm flat in front of the chest, and touch the left shoulder with your fingers;

Five to six beats: Up Turn the body 180 degrees to the right, and at the same time swing both arms horizontally to the right until the left hand is flat on the chest, raise the right arm to the side, palm upward; look at the right hand;

Seven to eight beats: return to the upright position.

The second eight beats:

One beat: take a step forward with your left foot, and at the same time bend your arms forward, palms backward

Two beats: right Keep your legs together with your left leg, and at the same time twist your forearm inward and lift it forward, with your palm facing down

Three beats: Bend your legs, turn your upper body 90 degrees to the right, lift your left arm forward, palm down, right arm chest Bend forward flat and then vibrate, looking at your right hand; beat four: return to upright position.

Five to six beats: Move your left foot sideways to an open position, slightly wider than shoulder width, and turn your upper body 90 degrees to the left; raise your arms from side to side, palms facing outward;

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Seven to eight beats: return to upright

The third and fourth eight beats are the same as the first and second eight beats; but in the opposite direction

Seven and sixth beats Section: Abdominal and dorsal movement 8 × 8 beats

Preparatory posture: upright

The first eight beats:

One to two beats: move the left foot sideways to form Stand open, slightly wider than shoulder width; raise both arms forward at the same time, with palms raised

Three to four beats: bend the upper body forward 90 degrees, raise both arms sideways, and look up ahead

Five to six beats: Raise your arms and cross them at the wrists, separate your fingers, palms forward, look at your hands

Seven to eight beats: Retract your left leg to stand upright, and at the same time bend your arms forward at the chest, palms Backward

The second eight beats:

One to two beats: bend and extend the legs once, while straightening the arms, changing the hands from fists to palms, and winding forward, downward, and backward Raise to the top, palms facing forward;

Three to four beats: bend the straight leg forward once, fingers touching the ground;

Five to six beats: Same as three to four beats,

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Seven to eight beats: return to upright

The third and fourth eight beats are the same as the first and second eight beats; but in the opposite direction

Eight and seventh beats Stanza: Jump movement 8 × 8 beats

Preparatory position: upright

First eight beats:

One to two beats: jump into a half-squat position, At the same time, bend your arms flat in front of your chest and make a fist

Three to four beats: jump to stand side by side, raise both arms to the sides at the same time, make a fist

Five beats: jump to a half-squat stand, and simultaneously Raise both arms to the head and give a high five

Six beats: jump to stand side by side, while raising both arms sideways

Seven beats: same as five beats

Eight beats : Same as six beats

The second eight beats:

One to two beats: Jump in a left lunge, while raising both arms forward and holding each other's hands

Three On the fourth beat: jump to stand side by side, bending the elbows with both arms in front of the chest at the same time

5 beats: turn 90 degrees to the left, lunge to the left, with hands on the hips

6 beats: jump , return to side by side

Seven beats: same as five beats, but in the opposite direction

Eight beats: jump, return to upright

The third and fourth eight beats Same as the first and second eight beats; but in the opposite direction

9. Section 8: Arrangement of 8 × 9 beats

Preparatory posture: upright

Section 8 One eight beats

One beat: Move the left foot sideways into an open position, and at the same time bend the left arm flat in front of the chest

Two beats: The right foot crosses the ground in front of the left foot , raise the left arm to the side, palm outward

Three beats: move the right foot sideways into an open position, and at the same time bend the left arm flat in front of the chest

Four beats: left foot right forward Cross the ground, and at the same time raise your right arm sideways, palms outward

Five to eight beats: Start stepping with your left foot four times, keep your body upright, lower your arms sideways, and return to an upright position

The second eight beats are the same as the first eight beats

The third eight beats:

One to four beats: Take a big step to the side with your left foot, turning to the left Lunge, while raising both arms from side to side, three beats in place

Five to eight beats: Shift your weight to the right, into a right lunge, and put your hands on your hips at the same time

Fourth Eight beats

For one to four beats, move the center of gravity to the left leg after half-squatting, and at the same time turn 45 degrees to the left, point the right toe behind the ground, raise both arms from down to the side, palms outward,

Five to eight beats: return to upright

The fifth to eighth eight beats are the same as the first to fourth eight beats, but in the opposite direction

Ninth Eight Beats

Beats One to Four: Raise your arms from side to side, raising your head slightly

Beat Five to Eight, return to an upright position.

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