Kick und box

Video abspielen

Willkommen zu 15 Minuten für Deine Gesundheit! - 13/06/2026

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.

Steh aufrecht und hüftbreit mit angewinkelten Armen.
Auf 1 – kicke die rechte Ferse kräftig nach hinten.
Auf 2 – kicke die linke Ferse.
Auf 3 – boxe mit der rechten Hand kräftig nach vorne.
Auf 4 – boxe mit der linken Hand.
Mindestens 2 Minuten lang, besser 4.
Langsam beginnen und Tempo immer mehr steigern.

Tipp:

Wenn Du bei 3 und 4, also während der Boxschläge, mit den Beinen fest am Boden stehen bleibst, wird daraus eine sehr anspruchsvolle Koordinationsübung.

Beweglichkeit:

 1/5

Kraft:

 2/5

Kalorienverbrauch:

 3/5

Haltung:

 1/5

Koordination:

 3/5

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Stütz und spring!

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Der Mountainclimber!

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