How does "stay-at-home" fight the "epidemic"? Boost your immunity and broadcast the experts to take you to action!

_

Stay at home, the most scientific, the most comprehensive

The safest and most convenient exercise is coming!

You'll love sports as soon as you try it!

Before the exercise

Wear sportswear and sneakers first!

Let's follow the broadcast gymnastics expert Ms. Wan Qin

Let's move together!

Wan Qin, teacher of the Physical Education Department of Shanghai University of Technology, the ninth set of broadcast gymnastics Shanghai backbone training teacher, Shanghai A-level coach, national aerobics instructor, served as a shanghai and district level broadcast gymnastics referee, in July 2016 as a guest of Shanghai Radio Station "Very Interpretation - Broadcast Gymnastics", in November 2019 as a guest of the five-star sports broadcast "All People Love Sports - Broadcast Gymnastics" special program.

Draw the point

01

Warm-up exercises

Exercise, we must start with warm-up!

Tips：

1. Make full preparations before exercise to avoid muscle strains and joint injuries, and to proceed step by step;

2, pay attention to reasonable breathing, do not hold your breath, let alone laugh;

3. Wear loose and breathable sports clothing when exercising, choose a pair of lightweight heels that are not slippery (please wear sneakers when exercising at home), and try to choose a place with fresh air, flat and non-slippery for practice.

02

The ninth set of broadcast gymnastics complete sets of exercises

1. In the process of doing exercises, ensure that the movements are correct and standardized;

2, do not use too much force, do it twice in a row, the effect is better;

3. Control the size of the amount of exercise by doing the strength and amplitude of the exercise;

3. Safe heart rate self-test: reasonable heart rate range in aerobic exercise (ie: bullseye)

Bullseye = (220-age-quiet heart rate) ×60% + quiet heart rate ~ ~ (220- age - quiet heart rate) 80% + quiet heart rate

For example, If Teacher Wang is 36 years old and has a quiet heart rate of 72 beats per minute, then the reasonable heart rate range of Teacher Wang's aerobic exercise is: (220-36-72) ×60% + 72 = 139 ~ ~ (220-36-72) ×80% + 72 = 161

That is to say, the reasonable heart rate range in Teacher Wang's aerobic exercise is between 139 beats per minute and ~ 161 beats per minute.

03

Decomposition demonstration and explanation

If asked which fitness exercise would it be the most?

That must be broadcast gymnastics!

Stick to the workout value of doing the ninth set of broadcast gymnastics

Scientific and effective, disease prevention

The Ninth Broadcast Gymnastics Creation committee also set up a special scientific research team, and in the process of creation and editing, not only physiological tests were carried out, but also rigorous biochemical tests and questionnaires were conducted. The physiological and biochemical test selected 60 employees of Beijing Higher Education Press (25-47 years old, 30 men and women each) as participants, and insisted on doing the ninth set of broadcast gymnastics twice a day in the morning for a month, and the statistical conclusions of the test data before and after one month were as follows:

The participants' weight, body mass index and body fat content decreased, enhanced cardiopulmonary function, and improved aerobic capacity;

The state of glucose metabolism has been improved to a certain extent, immunity has been strengthened, and the body's ability to resist diseases has been improved;

Significantly improved the blood lipid metabolism status of the subjects, significantly reduced the content of total cholesterol and triglycerides, improved the ratio between HDL and LDL, and was conducive to the occurrence and development of cardiovascular disease and obesity.

The above conclusions show that long-term adherence to broadcast gymnastics has a certain effect on the prevention of cardiovascular diseases, obesity, etc., and has a positive effect on the improvement of cardiopulmonary function, on improving the sensitivity of the joints of the body, enhancing the strength of large muscle groups, and promoting the improvement of the function of the circulatory system, respiratory system and nerve conduction system.

Strengthen the weak muscles

The ninth set of broadcast gymnastics is more targeted, and the weak muscles are strengthened on the basis of comprehensive exercise of each joint and large muscle group. Fully considering the cervical spine and shoulder back discomfort that may be caused by modern people's lifestyle, and focusing on the creation of movements, while emphasizing the participation of the main joints of the human body in the movement, coordinate the interaction between the main joints of the upper and lower limbs, head and neck, and trunk, and achieve fatigue and pressure and regulate brain function through comprehensive exercise.

Recently, due to the impact of the epidemic, everyone is staying at home, the high frequency of contact with mobile phones, computers, and televisions has made people's neck, back and lower limb muscles may become more stiff, and four of the eight rhythms of the ninth set of broadcast gymnastics involve the active contraction of back and neck muscles, thus strengthening the exercise of weak muscles in the back and neck.

Form the right body posture, cultivate sentiment, and maintain a good attitude.

Radio gymnastics gives people a relaxed and pleasant mood with its graceful, coordinated and powerful movements, bright rhythm and undulating music. The music of the ninth set of broadcast gymnastics has been recognized by most exercisers in terms of rhythm, melody, and harmony with the movements, so that people can get a comprehensive exercise in pleasant music and cultivate a healthy and upward spirit.

About the ninth set of broadcast gymnastics

The ninth set of broadcast gymnastics is one of the most economical, practical and scientific fitness methods. The ninth set of broadcast gymnastics was officially released to the whole country on August 8, 2011, as a generous gift for the 60th anniversary of the promulgation of broadcast gymnastics. It adheres to the principle of comprehensiveness, adding side kicks and kicks, slight squats, high-fives and other actions, which are more targeted.

On January 29, 2019, the State General Administration of Sport, the Working Committee of the Central and State Organs, the Ministry of Education, the Health Commission, the All-China Federation of Trade Unions, the Central Committee of the Communist Youth League, the Central Radio and Television Station and other units jointly issued the "Notice on Widely Promoting and Popularizing Broadcast Gymnastics", which pointed out that since the first set of broadcast gymnastics was announced and promoted in 1951, the broadcast gymnastics and inter-work fitness system, as an important means and platform for national fitness, has promoted the widespread development of national fitness activities and improved the people's physical fitness and health level. Promoting the all-round development of people, enriching the people's spiritual and cultural life, and promoting the construction of socialist spiritual civilization have an irreplaceable positive role. In order to further promote and popularize broadcast gymnastics and implement the inter-work fitness system nationwide, so as to promote the development of the national fitness movement, it is required to fully understand the importance of promoting and popularizing broadcast gymnastics, and take practical measures to ensure the implementation of the work of popularizing broadcast gymnastics.

For more than 60 years, broadcast gymnastics has become the most Chinese characteristics of physical fitness methods, and has become the most widely popular and deeply loved "national gymnastics" by the people.

Stick to the main effects of doing broadcast gymnastics

1. Sedentary people: promote blood circulation, relax meridians and activate networks, and improve brain and body fatigue

2. Standing for a long time: accelerate the systemic circulation of blood, relieve the stiffness of the leg muscles, improve the flexibility of each joint, and at the same time relieve mental pressure and improve the working ability of the cerebral cortex.

3. All kinds of physical workers: make up for the incomplete exercise of joints and weak muscles, while also relieving fatigue and fully relaxing.

4, the elderly population: for the elderly group to improve the sensitivity of the body's joints, enhance the strength of large muscle groups, promote the circulation system, respiratory system function improvement has a positive effect, but also very conducive to improving the quality of sleep.

Editor| Dong Guowen

Editor-in-charge | Wang Xiaoxi

Footage | Ministry of Physical Education

Video Production | Xue Xiaoqing