1 stretch 1. Stand still and stretch.

2 limbs exercise 2. Chest expansion exercise

3. chest muscle exercise 3. Kicking exercise

4. body rotation movement 4. Lateral movement of body

5. Kicking exercises 5. Body rotation exercise

6. move sideways 6. total-body motion

7 lower limb movements 7. Jumping action

8. Jumping practice 8. End the exercise

9 finishing exercises

The eighth set of broadcast gymnastics

Stand still (8 beats ×2)

Preparatory 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.

The first stretch (8 beats ×4)

Preparatory 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 are down, and you can lift it left and right (palms facing each other), and look up at the front and above.

Return your arms from the front to the upright position.

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.

The second quarter chest expansion exercise (8 beats ×4)

Preparatory posture: upright.

1 Make a fist with both hands (fist center down), and the arms will vibrate after bending horizontally from front to chest.

2. Keep your arm straight forward (fist center facing) until it is lifted to the side, and then vibrate.

High-five your arms 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 bent and flat on the chest (the heart of the fist is backward), the right arm is lifted sideways (the heart of the fist is forward) and then vibrates, and the head turns right and looks right.

4 Return to the upright position.

5-8 is the same as 1-4, but in the opposite direction.

Requirements and precautions:

1 full of vigor and resilience.

On the 3rd and 7th lunges, the upper body should be upright, the knees and toes should point to the front, and the knees and toes should be aligned.

Kicking in the third quarter (8 beats ×4)

Preparatory posture: upright.

1 Take a step forward with your left foot (shift the center of gravity to the tip of your left foot) and lift your arms forward (palm forward).

Kick your right leg forward (about 90 degrees) and swing your arms back and forth (palm backward).

3 Return to 1 beat posture.

Return your arms from the front to the upright position.

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 IV Body Side Movement (8 beats ×4)

Preparatory posture: upright.

1 Step left with your left foot (shoulder width), lift your left arm left and right (palm inward), and akimbo your right hand (tiger's mouth upward).

Raise your left arm and bend your upper body to the right once at the same time, and immediately return to the posture of 1 beat.

3 Raise your left arm and straighten your right arm at the same time (fingers together, palms inward), hand down your leg to the outside of your knee, and bend your upper body to the right again.

4. The left arm returns to the upright position through the side.

5-8 is the same as 1-4, but in the opposite direction.

Requirements and precautions:

1 When bending sideways, keep your legs straight, and don't lean forward or backward.

2 lateral flexion should be elastic.

Section 5 Body Rotation (8 beats ×4)

Preparatory 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).

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).

Straighten your arms, bend your left arm in front of 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 Whole Body Exercise (8 beats ×4)

Preparatory posture: upright.

1 lunge forward with your left foot, and at the same time, lift your arms from front to both sides (palms facing each other), look up and look forward and up.

2 Retract your left foot, bend your upper body forward at the same time, and touch the ground with your fingers in front of your feet (palms backward).

Squat down all over, put your hands on your knees at the same time (elbows apart, fingers facing each other), and look ahead and down.

5-8 is the same as 1-4, but with the right foot.

Requirements and precautions:

1 lunge, hind legs straight, all feet on the ground, heel slightly varus.

Straighten your legs when you lean forward.

When squatting, knees are close together and heels are not off the ground.

Section 7 Jumping Action (8 beats ×4)

Preparatory posture: upright.

1 Jump up and land with your left and right legs apart. At the same time, raise your arms horizontally, bend your chest, and make a fist with your hands half clenched (fist heart down).

Jump up and return to the upright position.

3 jump up, the left and right legs fall to the ground, and the arms clap from one side to the 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:

When high-fiving 1, keep your arms as straight as possible.

2 Jump movements must be flexible.

Section 8 Final Action (8 beats ×2)

Preparation posture: stand upright, arms crossed in front, hands clenched (fist heart backward).

1 When the left leg is raised and bent, the calf naturally droops (the foot is about 15cm off the ground), and the arms swing sideways (the fist center is down).

2 Return to the ready posture.

The action is the same as 1, but the right leg is changed.

The action of 4 is the same as that of 2, but when the arms are crossed in front, the hand changes from fist to palm and the head is slightly lower.

Turn your hands over, lift your arms left and right at the same time (palms are opposite), and at the same time raise your head slightly, hold your chest and inhale.

6. Hang your arms sideways in front of your body (palms backward), and at the same time lower your head slightly and exhale.

Seven is the same as five.

8 arms from the side back to the ready posture. 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 the arms cross forward, the arms naturally bend.

On the 5th and 7th beats, the hand naturally turns over and swings sideways.

Pay attention to adjusting breathing during the action.

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