Schnelle Wechselsprünge

Video abspielen

Willkommen zu 15 Minuten für Deine Gesundheit! - 18/12/2025

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.

Ein Bein steht auf dem Treppenabsatz, eines auf der ersten Stufe. Mache jetzt rasche Wechselsprünge, bei denen gleichzeitig das eine Bein nach unten und das andere nach oben wechselt. Springe 15 Mal links und 15 Mal rechts.

So wird’s schwieriger: Mach die gleiche Übung mit zwei Stufen.

Tipp:

Halte die Arme ein wenig seitlich, das erleichtert es, das Gleichgewicht zu halten.

Beweglichkeit:

 1/5

Kraft:

 2/5

Kalorienverbrauch:

 3/5

Haltung:

 1/5

Koordination:

 2/5

Weitere Übungen die dich interessieren könnten

Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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