The eighth set of broadcast gymnastics stays where it is. The eighth set of broadcast gymnastics (8 beats ×2) preparation posture: upright. Start stepping with your left foot. Requirements and precautions: the feet are about 15 cm off the ground, the body is upright, and the arms naturally swing back and forth.

Section 1 stretching exercise

(8 beats ×4) Ready posture: upright. 1 Lift your arms forward (palms facing each other). Take 2-3 steps forward with your left foot, move your center of gravity forward, and point your right foot; When you step forward with your left foot, bow your head slightly, palms of your arms down, and you can lift it left and right (palms facing each other), and look up at the front and above. 4. Return the two arms to the upright position before bending. 5-8 is the same as 1-4, but with the right foot. Requirements and precautions: the movements of the second and third beats should be consistent.

Section 2 Chest Expansion Exercise

(8 beats ×4) Ready posture: upright. 1. Make a fist with both hands (fist center down), and then reach the chest with both arms flat and flexed. 2. Keep your arm straight forward (fist center facing) until it is lifted to the side, and then vibrate. 3. High-five forward, and then take a left lunge with your left foot. At the same time, make a fist with both hands, so that the left arm is flat on the chest (the heart of the fist is backward), and the right arm is lifted sideways (the heart of the fist is forward), then vibrate and turn to the right. 4. Return to the upright position. 5-8 is the same as 1-4, but in the opposite direction. Requirements and precautions: 1. The action is powerful and elastic. 2. For the third and seventh lunges, keep the upper body upright, bend your knees and toes forward, and align your knees and toes.

The third quarter kicking exercises

(8 beats ×4) Ready posture: upright. 1. Move your left foot forward three steps (the center of gravity moves to the point of your left foot and the heel of your right foot), and at the same time lift your arms from the front (palm forward). 2. Kick the right leg forward (about 90 degrees) and swing the arm back and forth (palm backward). 3 Return to 1 beat posture. 4. Return the two arms to the upright position before bending. 5-8 is the same as 1-4, but with the right foot. Requirements and precautions: when kicking, keep your legs straight and your upper body upright.

Section 4 lateral movement of the body

(8 beats ×4) Ready posture: upright. 1. Take three steps to the left with your left foot (shoulder width), lift your left arm left and right (palm inward), and akimbo your right hand (jaws upward). 2. Lift the left arm downward, bend the upper body to the right once at the same time, and immediately return to the posture of 1 beat. 3. Lift your left arm and straighten your right arm at the same time (fingers together, palms inward), extend your hands down your legs to the outside of your knees, and bend your upper body to the right again. 4. The left arm is simplified to stand upright on the side. 5-8 is the same as 1-4, but in the opposite direction. Requirements and precautions: 1. Keep your legs straight when bending sideways, and don't lean forward or backward. 2. Lateral buckling should be elastic.

Section 5 Body Rotation Movement

(8 beats ×4) Ready posture: upright. 1. Take a step to the left with your left foot (slightly wider than your shoulders) and lift your arms sideways (palms down). 2. Turn the upper body 90 degrees to the left, at the same time bend the left arm behind the body, put the back of your hand on your waist, bend the right arm flat on your chest, and touch your left shoulder with your fingers (palm down). 3. Keep your arms straight, bend your left arm on your chest, and lift your right arm sideways (palm down). At the same time, turn your upper body to the right 180 degrees and look at your right hand. 4. Return to the upright position. 5-8 is the same as 1-4, but in the opposite direction. Requirements and precautions: keep your feet still when your body rotates.

Section 6 Full-body Exercise

(8 beats ×4) Ready posture: upright. 1. lunge forward with your left foot, and at the same time lift your arms from both sides in the front direction (palms facing each other), look up and look ahead. 2. The left foot is adducted, the upper body leans forward, and the finger touches the ground in front of the foot (palm backward). 3. Squat down all over and tuck your knees in your hands at the same time (elbows apart, fingers facing each other), and look ahead and below. 5-8 is the same as 1-4, but with the right foot. Requirements and precautions: 1. When sprinting, push the hind legs straight, the whole sole touches the ground, and the heel turns slightly inward. When the body bends forward, the legs are straight. 3. When squatting, knees are close together and heels are not off the ground.

Section 7 Jumping Movement

(8 beats ×4) Ready posture: upright. 1. Jump up, land your left and right legs, put your arms flat on your chest at the same time, and make a fist with your hands half closed (fist heart down). 2. Jump up and return to the upright position. 3. Jump up, put your left and right legs on the ground separately, and high-five your arms from one side to your head at the same time. 4. Jump up and return to the upright position. 5-8 is the same as 1-4, the last beat of the fourth eight beats, with arms crossed in front and hands half clenched (palms backward). Requirements and precautions: 1. When high-fiving, try to keep your arms straight. 2. The jumping action must be flexible.

Section 8 Dressing Movement

(8 beats ×2) Preparatory posture: stand upright, arms crossed in front, fists clenched with both hands (fist heart backward). 1. The left leg is raised and bent, and the calf naturally droops (the foot is about 15cm from the ground), while the arms swing sideways (the fist is down). 2. Return to standby position. 3. The action is the same as 1, except that the right leg is changed. 4. The action is the same as in 2, but when the arms are crossed in front, the hand changes from fist to palm, and the head is slightly lowered. 5. Turn your hands over, lift your arms left and right at the same time (palms are opposite), raise your head slightly at the same time, and hold your chest and inhale. 6. Drop your arms sideways to the front of your body (palms backward) and lower your head slightly to exhale. 7. Same as 5. 8. Return your arms from the side to the ready position. The last eight beats are the same as the first eight beats, and the last beat returns to the upright position. Requirements and precautions: 1. When two arms cross, they naturally bend. On the 5th and 7th beats, the hand naturally turns over and swings sideways. 3. Pay attention to adjusting breathing during the action. ninth sets of radio gymnastics

Stand still in the preparation area.

Preparatory posture: upright. Stay where you are. Two eights. Starting from the left foot, the body stands upright, hands are half clenched, and arms swing back and forth. The last beat is upright. Requirements and precautions: the feet are about 15 cm off the ground, the body is upright, and the arms naturally swing back and forth. Don't go beyond the body center line when swinging forward.

Section 1 upper limb exercise

Preparatory posture: upright. The first 8 beats; 1。 Step left with your left foot, raise your arms horizontally, put your fingers on your hands, and palm down; 2。 Lift the left arm and bend the right arm at the same time, with the sword finger in front of the left elbow and looking at the fingertip of the left hand; 3。 The action of restoring both arms to the first beat; 4。 Withdraw your left foot and return to the upright position 5-8, which is the same as 1-4, but in the opposite direction. The second 8 beats; 1 Left foot lunges 45 to the left. At the same time, both arms bend their elbows through the waist, stretch forward and lift horizontally, and form sword fingers with both hands. The palms face each other for 2-3 times, then the right arm goes around the upper half, and then oscillates to the top of the head, with the palms outward. 4. Retract the left leg and restore the upright posture. 5-8 is the same as 1-4, but in the opposite direction. The third eight beats are the same as the first eight beats, and the fourth eight beats are the same as the last eight beats. Requirements and precautions: First, pay attention to action stretching; Second, pay attention to the right arm through the upper straight arm around the ring.

Section 2 neck movement

Preparation posture: 8 beats before standing upright, 1, take a step to the left with your left foot, put your left arm flat on your chest, palm down, touch your right shoulder with your index finger, and turn your head left, as shown in the left rear; Turn your head straight ahead. Same as 1 4. Restore the upright posture. Like 1-4, 5-8 has the same action and the opposite direction. The second beat 1-2, elbows bent, hands crossed behind the waist, head bowed slowly, neck bent forward; 3-4 slowly look up; 5-6 slowly raise your head, then crookneck, 7-8 restore the upright posture. The third eight beats are the same as the first eight beats and the fourth eight beats are the same as the last eight beats. Requirements and precautions: the movement is slow and soft, and the range can be adjusted according to personal circumstances.

Section III Chest Expansion Exercise

Preparatory posture: the first 8 shots of standing upright; 1. Bend your legs slightly, and at the same time bend your elbows forward and raise them horizontally through your side, cross your hands, bow your head and contain your chest. 2. Keep your legs straight, keep your arms apart to both sides, lift your chest horizontally, and pay attention to your palms backwards. 3.-4 and 1-2. 5. Bend and stretch your legs once, and at the same time, bend your arms flat on your chest and shake them back and forth, clench your fists, and put your fists down. 6 and 5, 7 lunge with your left foot sideways and your upper body falls to the left. At the same time, after passing through the left forearm, shake your arms horizontally in front of your chest, lift your right arm sideways, pull your bow, make a fist with both hands, and pay attention to the fist eye up. 8 Take back your left foot and return to an upright position. The next three eights are the same as the first eight. Requirements and precautions: pay attention to the strong and elastic movements, and the elbows and shoulders are flat when expanding the chest.

The fourth quarter body rotation movement

Preparatory posture: upright. The first 8 beats 1. Move your left foot to the left, raise your arms horizontally, and make a fist down; 2. Turn the upper body to the left by 90, with the left arm bent behind the body, the center of the fist outward, the right arm bent flat on the chest, the center of the fist downward 3, the upper body turned right 180, and the two arms straightened forward to form the left arm bent flat on the chest, the center of the fist downward, the right arm bent backward, and the center of the fist backward, looking at the right rear; 4. Take back your left foot and return to an upright position. 5-8 is the same as 1-4, but in the opposite direction. 8, 1 the second beat, the left foot is one step to the left, slightly wider than the shoulder, and at the same time, the arms are raised horizontally and the palms are down; 2 Bend your left knee, straighten your right leg to the left and rear, point your feet to the ground, and lean forward slightly. At the same time, the right arm is raised 60 degrees from the back, the palm is up, the left arm is raised, the palm is down, and the head is looking forward. 3. Retract your right foot, the same as 1 beat; 4 Take back your left foot and return to an upright position. 5-8 is the same as 1-4, but in the opposite direction. The third eight beats are the same as the first eight beats and the fourth eight beats are the same as the last eight beats. Requirements and precautions: keep your feet still when turning.

Section 5 Lower Limb Movement

Preparatory posture: upright. The first 8 beats 1. Step forward with your left foot and point backward with your right foot. Bend your elbows at the same time, cross your chest, make a fist, and fist inward. 2. Kick the right leg forward about 90 degrees, swing the arm backward through the front, down and back, and the center of the fist is facing up; 3. The action of restoring to 1 beat. 4. Take back your left foot and return to an upright position. 5-8 is the same as 1-4, but in the opposite direction. 1 On the second beat, the left leg bends and kicks, the right leg stands upright and the left arm side is lifted horizontally, the palm is down, and the right hand touches the left foot to see the left foot; 2. Restore your left foot, raise your arms horizontally and palm down; 3-4 and 1-2, 5-7 and 1-3, with opposite directions; 8 Restore verticality. The third 8 beats are the first 8 beats, and the fourth 8 beats are the last 8 beats. Requirements and precautions: when kicking, legs are straight, upper body is upright, and shuttlecock-like movements are relaxed and natural.

Section 6 Full-body Exercise

Preparatory posture: upright. The first eight beats. 1. Take a step to the left with your left foot, and at the same time turn 90 to point to the ground behind your right foot, raise your arms, palm forward, hold your chest high and raise your head; 2. Step on the ground with your right foot, parallel to your left foot and shoulder width, while your upper body leans forward and your fingers touch the ground; 3. The right foot is parallel to the left foot, with both hands holding the knees at the same time, elbows facing outward, and fingertips facing each other. 4. Get back upright. 5-8 is the same as 1-4, the second 8 beats are the same as the first 8 beats, and the third and fourth 8 beats are the same as the first 8 beats. The last eight beats are in the opposite direction. Requirements and precautions: when leaning forward, keep your legs straight, and when squatting, keep your knees together, which should be reduced according to your personal situation.

Section 7 Running and Jumping

Preparatory posture: upright. The first eight beats. 1-3 clap your left foot and start running three steps forward. Bend your elbow, swing back and forth naturally, jump up and stand upright with your right foot. 5. Jumping is divided into legs upright, arms flat on the chest, fists clenched with both hands, and the center of the fist is down. 6. The jump is upright, 7. Jumping is divided into two legs standing upright and high-fiving with arms from the side to the head. The jump is upright. The second 8-beat right foot starts to run three steps backwards, with the same movements as the first 8-beat, and the third and fourth 8-beats are the same as the first and second 8-beats. Requirements and precautions: be flexible when running and jumping, and keep your arms straight when clapping.

Section 8 Dressing Movement

Ready posture: 8 beats before standing upright 1. -2, and take a step to the left with your left foot, and slightly bend your knees with your right foot and left foot. At the same time, both arms beat the outside of the leg behind their backs. 2.-4 is the same as 1-2, but the direction is opposite. 5-6 Same as 1-2, 7-8. Open your right foot one step to the right, raise your arms horizontally, palm down, the second 8 beats 1-2, turn your upper body to the left, bend your arms with your left hand and clap your right back, palm outward, and clap your left shoulder with your right palm. 3-4, upper body turns right, same as 1-2, opposite direction. Take a deep breath. Take a step to the left with your left foot at 1-2. Slowly lift your arms from one side to the other, palms facing each other, and take a deep breath. Press your palms down slowly, with your fingertips facing 3-4 times, and take a deep breath. 5-8 is the same as 1-4. When you hear the "stop" command, your left foot will shrink back to the upright position. Requirements and precautions: the flapping action is relatively relaxed, and deep breathing is completed by abdominal breathing.