Luftsessel

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Willkommen zu 15 Minuten für Deine Gesundheit! - 11/04/2025

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.

Setze Dich (zur Sicherheit nahe einer Wand) auf einen Sessel aus Luft. Gehe dazu in die Knie. Die Oberschenkel sollen parallel zum Boden sein. Beuge den Oberkörper leicht vor, der Rücken bleibt gerade, schau nach vorne. Halte diese Position 30 Sekunden. Wenn‘s geht, bitte länger.

Tipp:

Achte darauf, dass Deine Knie möglichst über den Knöcheln bleiben. Schiebe Deine Knie nach hinten. Leichter wird diese Übung, wenn Du Dich dabei mit den Unterarmen auf den Knien abstützt.

Beweglichkeit:

 1/5

Kraft:

 3/5

Kalorienverbrauch:

 2/5

Haltung:

 2/5

Koordination:

 1/5

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