Chinese Radio Calisthenics: A Beginners Calisthenic Workout for All Ages and Abilities

This routine is based on one of the latest sets of Public Broadcasting Gymnastics (or Radio Gymnastics) which are a series of free-standing exercises that can be practiced without equipment and in limited space. (Gymnastics in the everyday exercise sense is not really recognized in the west - calisthenics is a directly relatable term) Every day, instructions are ‘broadcast’ on the radio along with a tempo, allowing millions of people to complete the movements together.

This set of Public Broadcasting Gymnastics includes:

A warm up

Upper limb movement

Neck movement

Chest movement

Lower limb movement

Whole body movement

Running and jumping.

ALL in under 5 MINUTES (4 minutes, 45 seconds if you were following along to the radio broadcast!)

What kind of exercises are they?

This set of exercises maintains the characteristics of traditional broadcast gymnastics, but places more emphasis on the coordinated development of the whole body, as well as introducing elements of:

Archery

Aerobics

Martial Arts

Shuttlecock kicking

Swimming

Bowling

Modern dance

Will these exercises make me fit?

These exercises have been the subject of rigorous testing to produce a moderate intensity exercise routine that has a positive effect on motor skills (in that they require the integration of muscular, skeletal and neurological functions). Each exercise also works a particular range of motion, and thus overall the routine provides good, gentle exercise to all body parts. The large muscle groups are all utilized, lubricating all of the joints in the body, and improving circulatory and respiratory fitness.

The aim of this broadcast gymnastics exercise routine is to improve the operating system of the human body (aren’t you due an upgrade?).

Remember, in China, this is a public fitness exercise programme for all ages and abilities.

SIMPLE EXERCISES

POPULAR MOVEMENTS

PRACTICAL USES

FUN!!!!

The 4+ minutes of exercise are divided into sections including:

Stretching exercises

Chest exercises

Kicking/Leg exercises

Lateral movement exercises (side to side)

Whole body movement exercises

Jumping exercises

Winding down exercises

The aim is to focus on enthusiasm for exercise and to attract normal people to take part in some form of daily exercise.

What IS Calisthenics?

Calisthenics is basically standing body-weight training. They will increase body strength, body fitness, and flexibility, through a range of movements. When performed vigorously and with variety, calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility and coordination. In other words – they're AWESOME!

O.K., that's enough reading – let's get started!