Bankstellung mit Beinheben

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Willkommen zu 15 Minuten für Deine Gesundheit! - 25/06/2026

Die heutige Viertelstunde erweckt zuerst deinen Geist, gefolgt von Kondition und Koordination. Bei mehrmaliger Wiederholung kommst du bestimmt ins Schwitzen.

Arm- und Hirngymnastik |

Zick-Zack-Sprünge |

Einbeinsprünge |

Kniebeugen mit Schwerpunktwechsel |

Kniebeuge mit Anfersen |

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

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Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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