MARUGOTO Life and Culture Lab

日本のことばと文化 初級1 A2 MARUGOTO Plus

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Japanese Culture

TRY! Radio Exercises

GucchanNoerin

Radio Exercises started in 1928.
They were a form of calisthenics that anyone from children to the elderly could do and they were broadcast on the radio and spread throughout Japan. Now, people do them at elementary schools or at their work places and some people even make Radio Exercise groups and get together at parks.

For this page, we made a Radio Exercise video with volunteers at the Japan Foundation Japanese-Language Institute, Kansai. Everyone enjoyed exercising!

Won't you try doing Radio Exercises with us?

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Download PDF

Radio Exercises

1

Stretching Exercise

<Effect> Stretching your back prepares you for the exercise.

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Repeat 2 times

2

Swing arms with light squats

<Effect>Gets the blood flowing in your arms and legs.

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Repeat 8 times

3

Swing your arms in full circles

<Effect>By making your shoulders loose, you can remove the tiredness from your neck and shoulders.

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Repeat 4 times

4

Open your arms wide

<Effect>By opening your arms wide, it becomes easier to breathe.

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Repeat 4 times

5

Stretch out your side

<Effect>By turning your side, the bones in your back become flexible. Your digestive system can work easier.

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Repeat 2 times

6

Bend your body forwards and backwards

<Effect>By stretching your belly and back, the amount of stress on your lower back is reduced. This is a way to reduce lower back pain.

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Repeat 2 times

7

Turn and twist your body

<Effect> By twisting from your neck to your waist, the area in which your body can move is widened.

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Repeat on the opposite side.

8

Raise and lower your arms

<Effect>By raising and lowering your arms, you are tensing your body to create speed and strength.

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Repeat on the opposite side.

9

Bend your body diagonally forwards then stretch your chest

<Effect> By stretching out the muscles from your bottom to the back of your legs, you reduce the stress placed on your lower back Combine with opening your chest wide.

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Repeat 2 times

10

Rotate your body with arms wide open

<Effect>Makes your waist more flexible.

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Repeat on the opposite side.

11

Hop on both feet

<Effect>Gets blood flowing throughout your body and stretches the muscles.

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Repeat 2 times

12

Swing arms with light squats

<Effect> Gets the blood flowing in your arms and legs.

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Repeat 8 times

13

Deep breaths

<Effect> With deep breaths, you won't be left feeling tired.

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Repeat 4 times

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