Luftrad

Willkommen zu 15 Minuten für Deine Gesundheit! - 09/08/2026

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.

Sitz mit leicht angewinkelten Beinen mit den Armen etwas hinter Deinen Hüften abgestützt, hebe die Beine und beginne »Fahrrad zu fahren«. Tempo variieren, Beine dabei unterschiedlich stark anziehen.

Tipp:

So wird’s schwieriger: Versuche einmal, die Arme zu heben, das ist schwieriger und stärkt Deine Bauchmuskeln.

Beweglichkeit:

 1/5

Kraft:

 2/5

Kalorienverbrauch:

 3/5

Haltung:

 3/5

Koordination:

 1/5

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Luftrad

Willkommen zu 15 Minuten für Deine Gesundheit! - 09/08/2026

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Beinscheren auf der Bank

Der Mountainclimber!

Luftrad

Willkommen zu 15 Minuten für Deine Gesundheit! - 09/08/2026

Weitere Übungen die dich interessieren könnten

Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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