Ninth set of radio gymnastics essentials

Preparatory section: marching in place (8 beats x 2) - there are no essentials in this section

Section 1: Stretching (4 x 8)

On the first beat, step to the side of the left foot, shoulder-width apart, and at the same time, raise the arms sideways, and turn the head to the left by 90°

On the second beat, the right foot is placed on the left foot and the right foot is half-squatting at the same time, and arms are curled in front of the chest. The arms are extended to the side and lifted up, and at the same time the head is lifted up and the eyes are looking up

The fourth beat, the arms fall down and are restored to the side of the body

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

Cleverly remembering the way: I have a big watermelon (the left foot is to the side, shoulder-width wide, and at the same time, the arms are lifted up sideways, the head is turned to the left at 90°), and I will eat it with one mouthful (the right foot is placed over the left foot and the arms are curled up to the chest, and the head is turned to the left). (right foot and left foot, at the same time, half squat, arms curved in front of the chest, chest down), eat full (arms out to the side up, at the same time, head up and look at the top of the chest).

Section 2: Chest Expansion Exercise (4×8)

First beat, left foot step forward, at the same time, the arm through the front chest to the side, clench the fist, the fist forward

Second beat, the body turned to the right 90 °, the arm through the body in front of the body cross, arms bent backward chest expansion

Third beat, the body turned to the left 90 °, at the same time, the arm through the body in front of the body, cross, backward chest expansion

Third beat, the body turned to the left 90 °, at the same time, the arm through the body in front of the body cross, backward expansion

Fourth beat, left foot back to set up a correct posture, at the same time, the arm through the front of the body, restored to the side

Five, six, seven, eight beats, the same action, the opposite direction

Crafty method: look, I have a lot of good things in the clothes (left foot step forward at the same time, the arm through the front of the body to expand the chest to the side of the lift, clenched fist, the heart of the fist forward)

The third section: kicking movement (4 × 8)

On the first beat, the left leg is swung to the side at 45°, and at the same time, both arms are lifted sideways with palms down

On the second beat, the legs are brought together and the knees are bent in a semi-squat, and at the same time both arms are restored to the side of the body

On the third beat, the left leg is kicked backward, 10-20 centimeters off the ground, and at the same time, the arms are swung up to the side through the money, with the palms facing each other

On the fourth beat, the arms are withdrawn and the feet are restored to their correct position

5,6,7,8 beats, the same movement, the opposite direction

Cleverly remember the method: Lanzhou Ramen (left leg to the side of the 45 °, at the same time, the two arms raised to the side of the palm down), set on the foot (legs together, bent knee semi-squatting, at the same time, the two arms to the side of the body to return to the bowl of a large number of feet (the left leg kicked backward, away from the ground 10-20 centimeters, at the same time, the two arms through the money to the side of the upward swing, the heart of the palm opposite )!

Section 4: Body Side Exercise (4×8)

First beat, the left foot to the side of a step slightly wider than shoulder width, at the same time, the left arm raised sideways palm down, the right arm in front of the chest flat flexion, palm down

Second beat, the lower body to maintain the posture of the first beat, at the same time, the upper body tilted sideways at 45 °, the left hand crossed the waist, the right hand swings to the upper uplifted palm inward

Third beat, the left leg and with the right leg, the left leg and the right leg, the left leg and the right leg. At the same time, half squat left arm up, right arm to the side of the body

Fourth beat, return to the upright position, at the same time, the left arm through the side to the side of the body

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

Cleverly remember the method: plate up (left foot to the side of a step wider than the shoulder, at the same time, the left arm side of the flat palm down, the right arm of the chest flat bending, the heart of the palm down, the lower body to keep the first beat of the position, and the body to the side, and then the right hand to the side, the right hand to the side, and the left arm to the side, and the left arm to the side. At the same time the upper body tilted sideways 45 °, the left hand crosses the waist, the right hand swings to the upraised palm inward), salute (left leg and with the right leg, at the same time half squatting the left arm up, the right arm to the side of the body).

Section 5, Body Turning Exercise (4×8)

In the first beat, the left leg steps out to the side, slightly wider than the shoulder width, at the same time, both arms are lifted to the side with palms down

In the second beat, the lower body maintains the posture of the first beat, and the body is turned to the left by 90°, at the same time, both hands hit the palms in front of the chest twice

In the third beat, the upper body is turned to the right by 180°, at the same time, the arms are stretched to the side with palms inwards. Palm inward

Fourth beat, the left foot is restored to the upright position, at the same time, the body is turned upright, and the two arms are restored to the side of the body through the side

Five, six, seven and eight beats, the same action, the direction is reversed

Cleverly remembering the method: in the morning exercise (the left leg to the side of the step, a little wider than the shoulder, at the same time, the two arms are lifted up sideways with the palms downward), a mosquito flew in to beat it to death (the lower body is kept in the position of the first beat, and the body turn 90° to the left, at the same time, both hands chest high-five twice), celebrate the victory (upper body turn 180° to the right, at the same time, both arms extended to the side upraised palm inward)

Section 6, whole body movement (4×8)

The first beat, the left leg to the left to take a step slightly wider than the shoulder, both arms through the side swing to the upraised crossed palms forward, head up to look at the hands

The second beat, the body bends forward. Cross your arms in front of you, palms facing inward, look down at your hands

Third beat, close your left foot into a semi-squatting position with both hands on your knees, elbows out and head down, look down at the front

Fourth beat, stand up and set up a straight posture

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

Cleverly remembering the method: the Emperor's Amma (the left foot steps left, a little wider than the shoulder, both arms swinging sideways to the (raised cross palms forward, look up at the hands), the son of the small X (body bent forward, arms crossed in front of the body, palms inward, look down at the hands), give you good morning (closed the left foot, into a semi-squatting position at the same time both hands to support the knees, elbows outward, look down at the front of the head, look at the front of the lower part of the eyes).

Section 7: Jumping Movement (4×8)

First beat, jump into a lunge with the left foot in front of you, and at the same time hold your hands on your hips with your elbows outward and your muzzles upward

Second beat, jump into a straight position

Third beat, jump into a lunge with the right foot in front of you

Fourth beat, jump into a straight position

Fifth beat, jump into a standing position with the feet slightly pointed outward with the knees pointing toward the front, with the toes slightly pointed outward with the knees pointing toward the front, with the eyes looking down. Toes slightly outward, knees cushioned toward the toes, at the same time, arms raised sideways with palms down

Sixth beat, jump into a straight position

Seventh and eighth beats, the same movement as the fifth and sixth beats

The second to fourth eight beats, the same movement as the first eight beats

Method of memorization: Imagine yourself as a rabbit or a kangaroo.

Section 8: Tidying up (2×8)

One to four beats, step in place for four beats

Fourth beat, return to upright position

Five to six beats, left foot steps out to the side, wider than the shoulder width, arm swings through the side to the side up, head up at 45° and look at the top of the head

Seven to eight beats, the left foot is withdrawn, and at the same time the arm returns to the upright position through the side

Second eight beats, left foot withdraws, and at the same time the arm returns to the upright position through the side

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

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