First, the preparatory festival: marking time (8 beats ×2)

Section 1 Stretching Exercise (8 beats× 4) Section 2 Chest Expansion Exercise (8 beats× 4)

Kick in the third quarter (8 beats ×4) Lateral shift in the fourth quarter (8 beats ×4)

Section 5 Body Rotation Movement (8 beats ×4) Section 6 Whole Body Movement (8 beats ×4)

Section 7 Jumping Action (8 beats ×4) Section 8 Closing Action (8 beats ×2)

Second, the preparatory festival: marking time (2×8)

Prepare posture, stand at attention with your feet, arms perpendicular to your sides, and look forward with your head up.

After the password is in place, make a half fist.

On the first beat, step down with your left foot, lift your right leg, bend your knees forward, and leave your toes off the ground 10- 15 cm. At the same time, the left arm swings forward to the midline of the body and the right arm swings backward. The second beat, the action is the same, the direction is opposite.

Part I: Stretching (4×8)

In the first beat, the left foot is shoulder width to the left, while the arms are raised horizontally (palm down) and the head is turned 90 degrees to the left.

In the second beat, the right foot is combined with the left foot, and at the same time, the arms are bent on the chest (the fist is opposite to the heart), and the head is low with the chest.

On the third beat, raise your arms to both sides (palms facing each other), look up and look ahead and above.

The fourth beat: the arm falls backwards to the right.

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

Section 2: Chest Enlargement Exercise (4×8)

On the first beat, take a step forward with your left foot, lift your arms forward at the same time, expand your chest sideways, make a fist and move your heart forward.

On the second beat, the body turns 90 to the right, arms are crossed in front of the body, and the bent arms expand the chest backwards.

In the third beat, the body turns 90 to the left, and at the same time, the arms are crossed in front of the body and the chest is expanded backwards.

The fourth beat, the left foot is adducted, and a positive posture is established, while the arm is lifted forward and restored to the side.

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

Part III: Kicking (4×8)

In the first beat, the left leg swings 45 to the side, and at the same time, the arms are raised horizontally and the palms are down.

In the second beat, the legs are together, knees are bent, and the arms are restored to the side.

In the third beat, the left leg is kicked backward, 10-20cm off the ground, and at the same time, the arms are lifted from the front to the side, and the palms are opposite.

On the fourth beat, stop your hands and feet and restore your positive posture.

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

Clever method: Lanzhou Lamian Noodles (the left leg is tilted 45 to the side, while the arms are raised horizontally and the palms are downward), put it on the feet (the legs are together, the knees are bent and crouched, and the arms are retracted to the side), and the bowl is full (the left leg is kicked backward, leaving the ground 10-20 cm, and the arms are raised sideways through the front direction, and the palms are opposite).

Part IV: Lateral Movement (4×8)

On the first beat, the left foot is slightly wider than the shoulder, the left arm is lifted horizontally, the palm is down, the right arm is flat on the chest, and the palm is down.

On the second beat, the lower body keeps the posture of the first beat, the upper body is tilted 45, the left hand is rested on her hips, and the right hand is placed on the palm of her hand.

In the third beat, the left leg is parallel to the right leg, while the left arm is raised and the right arm is attached to the side.

On the fourth beat, return to the standing position, and at the same time, the left arm returns to the side through the side.

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

Clever method: roll up (the left foot is slightly wider than the shoulder, while the left arm side is lifted horizontally, palm down, the right arm is bent flat on the chest, palm down, the lower body keeps the posture of the first beat, the upper body is tilted 45, the left hand is rested on her hips, the right hand is lifted, and the palm is inward), and make a ceremony (the left leg is parallel to the right leg, while the left arm is lifted, and the right arm is attached to the side).

Section 5, Body Rotation (4×8)

On the first beat, the left leg moves sideways, slightly wider than the shoulder. At the same time, raise your arms horizontally and palm down.

The second beat, keep the posture of the first shot, keep the lower body still, turn the body 90 to the left, and clap your hands on your chest twice.

On the third beat, the upper body turns right 180, and at the same time, the arms are extended to the side and the palms are raised inward.

In the fourth beat, the left foot returns to the positive posture, while the body turns positive and the arms return to the side.

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

Clever method: In the morning exercise (the left leg is stepped sideways, slightly wider than the shoulder, while the arms are raised horizontally and the palms are down), a mosquito flies in and kills it (the lower body keeps the first racket posture, the body turns 90 to the left, and both hands clap the chest twice at the same time) to celebrate the victory (the upper body turns right180, and the arms are straight to the side).

Section 6, Whole Body Exercise (4×8)

In the first beat, the left foot moves to the left, slightly wider than the shoulder, the arms swing from side to side, the palms cross forward, and the hands look up.

On the second beat, the body bends forward, with arms crossed in front of you, palms inward and hands downward.

On the third beat, close your left foot, squat, tuck your knees in your hands, bend your elbows outward, and look ahead and down.

The fourth beat, stand up and establish a positive posture.

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

Clever notation: Emperor Ama (with his left foot moving to the left, slightly wider than his shoulders, his arms swinging upward, palms crossed forward, and looking up at his hands), son and minister X (with his body bent forward, his arms crossed in front of him, palms inward, looking down at his hands), please bow (with his left feet together, his hands crouched at the same time, his elbows bowed outward, and looked down at the front and below).

Part VII: Jump (4×8)

In the first beat, the left foot jumps forward in a lunge, with hands akimbo, elbows outward and chin upward.

On the second beat, jump to a positive position.

On the third beat, jump into a lunge with your right foot in front.

On the fourth beat, jump to a positive position.

In the fifth beat, jump into two feet open, toes slightly outward, knees cushioned in the direction of toes, arms raised horizontally, palms down.

On the sixth beat, jump to a positive position.

Seven or eight beats, the action is the same as five or six beats.

The second to fourth eight beats are the same as the first eight beats.

Smart memory method: imagine yourself as a rabbit or kangaroo.

Part 8: Complete the movement (2×8)

One to four beats, four beats in place.

On the fourth beat, go back to attention.

Five or six beats, step on your left foot, slightly wider than your shoulders, swing your arms sideways, and look up at the front and above at 45 degrees.

Seven or eight beats, the left foot is adducted, and the arm returns to the positive posture through the side.

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

Extended data:

Nine sets of broadcast gymnastics are divided into eight sections, from the stretching exercise in the first section to the ending exercise in the eighth section, including the movements of trunk and upper and lower limbs, which fully exercises all parts of the body and inherits the comprehensive style of broadcast gymnastics. The ninth set of broadcast gymnastics fully considers the suitability of exercise load, and the movements are gradually improved from upper limbs to the whole body, from simple to complex.

In the structure and action design, the function of broadcast gymnastics is highlighted. The ninth set of broadcast gymnastics was created on the basis of fully absorbing the advantages of the first eight sets of broadcast gymnastics and inherited the structure of the first eight sets of broadcast gymnastics. It has the characteristics of standardization, scientificity, universality, fitness, pertinence, times and foresight, and is easy to learn and remember, which meets the actual needs of mass exercise.

Easy to practice and popularize, not limited by time and place, it is one of the most economical, practical and scientific fitness methods, which better embodies the characteristics of the times and conforms to the characteristics of modern people's study and life.