Baum mit Ästen

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Willkommen zu 15 Minuten für Deine Gesundheit! - 12/05/2025

Der Hampelmann wärmt uns lustvoll auf, Arm und Hirngymnastik lässt uns die Sorgen des Alltags schnell vergessen. Die Zick-Zack Sprünge erhöhen unsere Kondition. Rumpf und Bauch, die wir für alle Hebe- und Alltagsbewegungen brauchen, runden die heutige Viertelstunde ab.

Hampelmann mit Kniebeuge |

Arm- und Hirngymnastik |

Zick-Zack-Sprünge |

Einarmiger Liegestütz | Das ist nur was für Geübte - dann natürlich besonders intensiv!

Sit ups |

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.

Stell Dich beidbeinig hin und halte Deine Arme gestreckt schräg nach oben wie die Äste eines Baums. Hebe ein Bein nach vorne gestreckt vom Boden ab und stehe 30 Sekunden still. Wiederhole diese Übung mit dem anderen Bein.

So wird’s schwieriger: Anspruchsvoller wird diese Übung, wenn Du dabei die Augen schließt.

Tipp:

Du kannst die Übung variieren, indem Du statt stillzustehen das Knie abbiegst und mit dem Fuß Kreise in die Luft malst.

Beweglichkeit:

 2/5

Kraft:

 1/5

Kalorienverbrauch:

 1/5

Haltung:

 3/5

Koordination:

 2/5

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Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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