Schwebesitz

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Willkommen zu 15 Minuten für Deine Gesundheit! - 23/11/2024

Weil es gestern so schön war, und weil es so wichtig ist, fokussieren wir uns heute nochmals auf den Bauch. Weil’s wirklich wichtig ist und Kontinuität speziell beim Bauch eine große Rolle spielt.

Schwebesitz |

Luftrad |

Liegestütz mit Körperdrehung |

Zeichne eine Blume | Eine Gleichgewichtsübung, die zusätzlich die unteren Bauchmuskel kräftigt.

Bohnenstange | Die Übung zur Dehnung deiner seitlichen Flanke und gleichzeitig Kräftigung des Rumpfs.

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.

Sitze mit ausgestreckten Beinen auf dem Boden, Hände leicht hinter den Hüften aufgestützt, und hebe die Beine 10 Sekunden lang. Übung mit unterschiedlichen Höhen variieren. Schwieriger wird sie, wenn du dabei die Arme vom Boden hebst.

Tipp:

Beine etwas höher anheben, gestreckt trainierst Du die Oberschenkel, leicht gebeugt mehr die Bauchmuskeln.

Beweglichkeit:

 2/5

Kraft:

 2/5

Kalorienverbrauch:

 1/5

Haltung:

 3/5

Koordination:

 1/5

Weitere Übungen die dich interessieren könnten

Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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