Hampelmann mit Kniebeuge

Video abspielen

Willkommen zu 15 Minuten für Deine Gesundheit! - 20/06/2026

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.

Streckstand mit geschlossenen Beinen, Arme nach oben; dann Hampelmannsprung (Arme gehen seitlich in die Waagrechte, Beine in die Grätsche). Danach eine langsame Kniebeuge (bis Oberschenkel waagrecht) und wieder zurück. Mindestens 10 Mal.

Tipp:

Richtig Kondi schinden kannst Du, wenn Du nach dem ersten Sprung eine Kniebeuge machst, nach dem zweiten zwei usw.

Beweglichkeit:

 1/5

Kraft:

 2/5

Kalorienverbrauch:

 3/5

Haltung:

 2/5

Koordination:

 2/5

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Hampelmann mit Kniebeuge

Willkommen zu 15 Minuten für Deine Gesundheit! - 20/06/2026

Weitere Übungen die dich interessieren könnten

Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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