Bankstellung mit Beinheben

Video abspielen

Willkommen zu 15 Minuten für Deine Gesundheit! - 09/11/2025

Heute kommt wieder einmal ein abwechslungsreiches Training dran. Arme, Gesäß, Schulter und auch die Beine werden trainiert. Nach zwei Einheiten Fokus darf heute wieder einmal mehr Abwechslung an den Start. Enjoy!

Liegestütz mit Hund |

Bankstellung mit Beinheben |

Hinsetzen - aufstehen |

Schwingende Antenne |

Gegenläufige Armmühle | Die Koordinationsübung mit den Armen.

Mach jede Übung etwa zwei bis drei Minuten, variiere dabei Tempo, Intensität und Ausführung. Streng dich an und höre auf dein aktuelles Körpergefühl. Achte auf Körperspannung und atme auch bei kraftvollen Übungen bewusst weiter. Versuche, den Alltag für die Viertelstunde hinter dir zu lassen und nimm dir am Ende der Einheit zwei bis drei Minuten Zeit zur Entspannung.

Gehe in die Bankstellung (Unterarme und Schienbein auf dem Boden), hebe ein Bein, bis der Oberschenkel so wie Dein Rücken waagrecht ist. Unterschenkel zeigt senkrecht nach oben. Ziehe die Ferse stark nach oben. 5 Mal mit jedem Bein, jeweils 5 Mal Ferse hochziehen.

Tipp:

Tempo variieren, aufpassen, dass der Oberschenkel nie unter die waagrechte Position fällt.

Beweglichkeit:

 1/5

Kraft:

 3/5

Kalorienverbrauch:

 3/5

Haltung:

 2/5

Koordination:

 1/5

Weitere Übungen die dich interessieren könnten

Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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