Schnelle Wechselsprünge

Video abspielen

Willkommen zu 15 Minuten für Deine Gesundheit! - 07/03/2026

Die heutige Viertelstunde erweckt zuerst deinen Geist, gefolgt von Kondition und Koordination. Bei mehrmaliger Wiederholung kommst du bestimmt ins Schwitzen.

Arm- und Hirngymnastik |

Zick-Zack-Sprünge |

Einbeinsprünge |

Kniebeugen mit Schwerpunktwechsel |

Kniebeuge mit Anfersen |

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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