Radio Exercises (ラジオ体操）
【ラジオ体操第１】立位と座位【公式】全国ラジオ体操連盟
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↑英語で声かけしながらのわかりやすい動画
Radio Exercises (ラジオ体操）
Radio calisthenics (ラジオ・カリスセニクス/ 健康体操）
Let's do radio exercises!
１ Rotate and stretch your arms （伸びの運動）
・Create a good exercise posture with a straight back
＜Tip＞
Lift your arms well and slowly higher, and straighten your back.
Repeat 2 times
➀Inhale as you raise your arms from the front.
②Exhale as you lower your arms from the sides.
２ Cross and spread your arms while bending your legs
up and down （腕を振って脚を曲げ伸ばす運動）
・Vigorously moving the legs to promote blood circulation throughout the body
＜Tip＞
The up-and-down motion of the heels should be done rhythmically with the swing of the arms.
Repeat 8 times
➀From heel up and arms crossed
②Swing arms out to the side and bend and stretch legs.
③Swing your arms back and cross them while lowering and
raising your heels.
３ Rotate your arms （腕を回す運動）
・Keep muscles around the shoulder flexible
＜Tip＞
Relax your arms and shoulders and use centrifugal force to make large rotations.
Repeat 4 times
➀Swing arms widely from outside to inside the body.
②Swing the oher way.
４ Lean backward(chest out ) （胸を反らす運動）
・Creates correct posture and promotes the function of the respiratory organs
＜Tip＞
Breathe deeply and do not look too far up in the face.
Repeat 4 times
➀Open left leg sideways and swing to the side
②Inhale and raise your chest diagonally up and turn your chest back.
③Exhale and swing your arms down.
5 Twist your body sideways （体を横に曲げる運動）
・Stretch the muscles in the side of the body that are rarely moved.
＜Tip＞
Raise your arms straight out to the side to avoid bending forward.
Repeat 2 times
➀Raise your right arm and bend your body to the side
②Do the same for the other side.
６ Bend your body back and forth
（体を前後に曲げる運動）
・Increase flexibility of the back and abdomen to reduce strain on the lower back.
＜Tip＞
For forward bending, relax your neck and shoulders and bounce with the weight of your upper body.
Repeat 2 times
➀Bend the state forward three times with bounce.
②Raise your upper body.
③Place your hands behind your hips and slowly bend your upper body back.
７ Twist your body from left to right
（体をねじる運動）
・Flexibility of spine movement and good posture.
＜Tip＞
Don't let your legs get caught up in the momentum of your arms.
Repeat 2 times
➀Twist your body left, right, left, right while swinging your arms lightly.
②Twist your body in a spiral while swinging your arms diagonally upward to the left.
Do the same for the other side.
８ Stretch your arms up and down
（腕を上下に伸ばす運動）
・Improve instantaneous force with quick movements.
＜Tip＞
By doing it while giving a command, the movement becomes more powerful and quicker.
Repeat 2 times
➀While opening the left hand to the side, place the tip of the hand on the shoulder and tighten the armpit.
②Quickly extend arms upward and raise heels.
③Return your fingertips to your shoulders and lower your heels.
④Extend arms downward while returning left leg.
Do the same for the other side.
9 Bend your body diagonally downwards and chest out
（体を斜め下に曲げ胸を反らす運動）
・Stretches the back of the legs from the back and promotes the respiratory system.
＜Tip＞
As you turn your chest, extend your elbows and take a deep breath.
Repeat 2 times
➀Open the left leg sideways and bend the upper body down to the left twice.
②Raise your upper body, take a deep breath and open your chest.
③Do the same for the other side.
10 Rotate your whole body （体を回す運動）
・Relaxes muscles around the lower back and improves Flexibility.
＜Tip＞
By extending the elbows and turning the body, the entire torso is relaxed.
Repeat 2 times
➀Rotate your body to the left in a large circle with both arms.
Do the same for the opposite turn.
11 Jump with both legs （両脚で跳ぶ運動）
・Rhythmic jumping promotes blood circulation throughout the body
＜Tip＞
The first half should be done lightly, while the second half of the open leg jumps should be done with great intensity.
Repeat 2 times
➀Jump lightly 4 times with both legs together.
②Wide open leg jump with arms raised to the side.
12 Spread your arms then bend and stretch your legs
（腕を振って脚を曲げ伸ばす運動）
・Breathing as a cool down role.
＜Tip＞
Movement of arms and legs should be relaxed to return to a normal pulse.
Repeat 8 times
➀From heel up and arms crossed
②Swing arms out to the side and bend and stretch legs.
③Swing your arms back and cross them while lowering and raising your heels
13 Breathe deep while stretching both arms (slowly)
（深呼吸）
・Slowly return the body to normalcy.
＜Tip＞
Don't get caught up in arm movements, but be aware of deep breathing.
Repeat 4 times
➀Take a deep breath and raise your arms.
②Exhale slowly and lower your arms from the side.
ラジオ体操・日本語の説明
ラジオ体操ワークショップMCシナリオ【案】
本日はラジオ体操ワークショップにお集まりいただきありがとうございます。
今日は 皆さんとラジオ体操が出来ることを とてもうれしく思います。
本日の講師は、ラジオ体操1級指導士のAです。よろしくお願いします。
日本の伝統文化であるラジオ体操は、1928年にテレビで放送を開始してもうすぐ100年になります。
ラジオ体操は 日本人の健康づくり・労働災害防止・健康寿命の延伸に役立っています。
今日は 休憩時間を使ってラジオ体操第一を 皆さんとやってみたいと思います。
お互いに手が当たらないように広がってください。
まずは準備運動です。
・手を組みねじります。 動作 （※動作は講師がお手本を示す）
・手を振り回します。 動作
では、全部で１３個ある動きを順番にやっていきましょう。
1 背伸びの運動。
手を軽く握り 腕を前から真上に上げ、指先までしっかり伸ばしてから、横におろします。
2 大きく伸びをして、腕と足の運動です。
腕は横に振り、脚は元気よく曲げて伸ばします。
3 腕を回しましょう。
腕を交差させ、肘を伸ばし、体の外側から内側、内側から外側に、大きい円を描くように回しましょう。腕を大きく回しましょう。
4 足を開いて、胸を反らす運動。
左足を開き、腕を横振りします。息を大きく吸いながら斜め上に上げて反らします。息をいっぱいに吸って！息を吐いて！
5 体を横に曲げる運動です。
脇腹の筋肉を伸ばすように体を曲げます。反対側の同様に！しっかり体を曲げましょう。
６ 体を前後に曲げる運動です。
力を抜いて、前に3回曲げてください。その後、体を後ろにぐっとそらしてください。
7 体をねじる運動です。
ウエストを中心に、しっかりと手を身体に巻きつけながら 体をねじりましょう。腕を斜め上に振り上げます。反対も同様に。
8 足を戻して、腕と足の運動です。上下に伸ばす運動です。
左足を開きながら、手で体をなでるように肩・上・肩・下と、腕をしっかり伸ばしましょう。腕を、曲げて、上に上げて、曲げて、下して。
９ 体を斜め下に曲げ、胸を反らす運動です。
左足を両手で挟むように斜め下にやわらかく2回曲げ、正面に向き直って、胸をそらします。反対側も同様に。
10 体を回す運動です。
両手で大きく円を描くように 肘を伸ばして大きく回します。
11 両脚で跳ぶ運動です。
4回その場でジャンプした後、手足を開いて、閉じて、開いて閉じます。
12 腕と足の運動です。
力を抜いて、腕は横に振り、脚を曲げて伸ばします。息をゆったり吐きながら。
13 最後は深呼吸です。
息を大きく吸いながら手を上げて、息を吐きながら手をおろします。繰り返します。
最後は、音源に合わせて通しでラジオ体操をしましょう。
※ＣＤ（DVD）をかけてみんなで体操（ラジオ体操第１）
みなさんお疲れ様でした。これで終了です。ご参加いただきありがとうございました。
最後に、アンケート用紙を配付しますので記入にご協力ください。
記入がお済みの方はこちらにアンケート用紙をお持ちください。景品と引換させていただきます。
上記シナリオの英訳
（みらい翻訳使用）
Radio Gymnastics Workshop MC Scenario (Draft)
Thank you for coming to the radio calisthenics workshop today.
I am very happy to be able to do radio calisthenics with you today.
Today's instructor is A, a class 1 radio gymnastics instructor. Thank you and best regards,
It will soon be 100 years since radio calisthenics, a traditional Japanese culture, began broadcasting on TV in 1928.
Radio calisthenics are helping Japanese people maintain their health, prevent work-related injuries, and extend their healthy life expectancy.
Today, I'd like to try radio calisthenics number one with you during the break.
Spread out so that your hands don't touch each other.
First of all, warm-up exercises.
・Twist your hands. Movement (* Instructor will demonstrate the movement)
・Wave your hands around. Behavior
Then, let's do all 13 movements in order.
1 Stretching exercise.
Grab your hand lightly, raise your arm from the front to the top, extend it to your fingertips, then lower it to the side.
2 Stretch your arms and legs.
Swing your arms sideways and bend and stretch your legs vigorously.
3 Roll your arms.
Cross your arms, extend your elbows, and rotate your body from outside to inside and from inside to outside in a big circle. Let's roll your arms wide.
4 Open your legs and bend your chest.
Open your left leg and swing your arm. Inhale deeply and raise diagonally
upward. Breathe in! Breathe out!
5 It is an exercise to bend your body sideways.
Bend your body to stretch your side muscles. On the other side as well! Bend your body firmly.
6 It is an exercise to bend the body back and forth.
Relax and bend forward three times. After that, please turn your body backward.
7 It is an exercise to twist the body.
Twist your body while wrapping your hands tightly around the waist. Swing your arm diagonally upward. The opposite is the same.
8 Move your legs back and exercise your arms and legs. It is an exercise to stretch up and down.
While opening your left leg, stretch your arms firmly from shoulder to upper, shoulder to lower as if stroking your body with your hand. Arms, bend, up, bend, down.
9 It is an exercise to bend your body diagonally downward and bend your chest.
Bend your left leg diagonally downward twice as if you are holding your left leg between your hands, then turn to the front and deflect your chest. Repeat on the other side.
It is an exercise to turn 10 bodies.
Stretch your elbows in a big circle with both hands and rotate them widely.
11 It is an exercise to jump with both legs.
After jumping in place four times, open, close, open and close your arms and legs.
12 Arm and leg exercises.
Relax, swing your arms sideways, and bend and stretch your legs. Breathe out slowly.
13 The last step is deep breathing.
Raise your hand while taking a deep breath and lower your hand while exhaling. I repeat.
Finally, let's do radio calisthenics all the way to the sound source.
※ Play the CD (DVD) and do gymnastics (Radio Gymnastics No.1)
Thank you all for your hard work. That's it. Thank you for joining us.
Finally, we will hand out a questionnaire, so please fill it out.
If you have finished filling in, please bring the questionnaire here. We will exchange it for a prize.
Radio Exercise number One
First, stand tall and stretch you whole body:
1 One, two and back down.
Strech your back, next arms and legs.
2 One, two, three, four, arms to the side and bend the knees.
Repeat once more, 3, 4, 5, 6, now arms revolving.
3 First one way then the other.
Arms outstretched.
Repeat once more. 1, 2, 3, 4, legs spread out. Now the chest.
4 Swing the arms to the side, then slowly up again.
5, 6, chest spread widely.
1, 2, 3, 4, 5, 6, next arm bends.
5 First the left and back again.
Then the right and back again.
1, 2, 3, 4, 5, 6, now forward bends
6 With rhymic bounces. Bend three times.
Then hands on your hips. Bend backwards then up again.
1, 2, 3, 4, 5, 6, now swing your armas and twist you body.
7 Left, right, left, right,
Then diagonally to the back and once again.
Right, left, 3, 4, 5, 6, feet together now arms and legs.
8 Arms up, arms down.
With strong sharp moves.
Arms up, arms down.
1, 2, 3, 4, 5, 6, now feet apart.
9 Bend forward twice toward the left foot.
Then up and open wide.
Next down to the right and back up again.
Once again, 2, 3, 4, 5, 6, now ratate the whole body.
10 Strech the arms to the full length and make a full circle.
And the same way the other way.
Be sure to stretch those hip muscles.
4, 5, 6, feet back together and now jumps.
11 1, 2, 3, 4, open, close, open close
1, 2, 3, 4, 5, 6, arms and legs.
12 1, 2, 3, 4, arms and knees moving together.
1, 2, 3, 4, 5, 6, and we end with deep breaths.
13 Slowly in, and slowly out, 5, 6, and one more time.
1, 2, 3, 4, 5, 6, 7, 8.
End
