Rückenlage & Becken heben

Video abspielen

Willkommen zu 15 Minuten für Deine Gesundheit! - 01/06/2025

Heute konzentrieren wir uns zuerst auf die Kondition, danach kommt etwas für die mentale Stärke und Koordination, gefolgt von Kräftigung. Ein rundum Programm für den gesamten Körper. Herrlich.

Zick-Zack-Sprünge |

Koordination mit Dehnung |

Gegenläufige Armmühle | Die Koordinationsübung mit den Armen.

Kopf & Bauch | Falls du Gedankenspiralen hast: Dies ist die perfekte Übung um auszusteigen. Koordinationsübung vom Feinsten.

Trockenkraulen | Die Übung für deine Schultern und Arme.

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.

Beginne in der Rückenlage, Beine aufgestellt, Fersen möglichst nahe zum Becken: Nun hebe Dein Becken, möglichst bis Dein Körper von den Schultern bis zu den Knien komplett gestreckt ist – Mindestens 10 Mal, bitte langsam machen.

Tipp:

Versuche, bei gehobenem Becken die Fersen vom Boden zu heben und nur noch auf den Zehenballen zu stehen; noch schwieriger, wenn Du ein Bein ganz vom Boden löst.

Beweglichkeit:

 1/5

Kraft:

 3/5

Kalorienverbrauch:

 2/5

Haltung:

 3/5

Koordination:

 1/5

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