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Willkommen zu 15 Minuten für Deine Gesundheit! - 01/05/2026

Die Antenne ist diesmal dafür verantwortlich, uns bereit zu machen. Neben Beinen, Gesäß und Bauch ist heute auch etwas für die Koordination und die Dehnung dabei. Ein rundum Wohlfühlprogramm.

Schwingende Antenne |

Kniebeugen mit Schwerpunktwechsel |

Koordination mit Dehnung |

Rückenlage & Becken heben |

Luftrad |

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.

Stelle Dich neben das Geländer und halte Dich mit einer Hand fest. Schwinge nun ein Bein gestreckt 10 Mal vor und zurück. Versuche das Bein möglichst nahe zur Waagrechten zu schwingen. Danach mit dem anderen Bein.
3 Wiederholungen mit jedem Bein.

So wird‘s schwieriger: Mach die gleiche Übung, ohne Dich anzuhalten.

Tipp:

Beim Vorschwung halte den Oberkörper aufrecht. Beim Rückschwung kannst Du mit dem Oberkörper auch weit nach vorne gehen.

Beweglichkeit:

 2/5

Kraft:

 2/5

Kalorienverbrauch:

 1/5

Haltung:

 3/5

Koordination:

 1/5

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Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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