Seitlicher Unterarmstütz

Video abspielen

Willkommen zu 15 Minuten für Deine Gesundheit! - 12/11/2025

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.

Gehe in den seitlichen Unterarm-Liegestütz, d. h. Du liegst auf einem Unterarm und einem Außenrist, der Körper ist gespannt und gestreckt. Dann ziehe das Becken so weit wie möglich nach oben. Möglichst 20 Mal, dann Seitenwechsel.

Tipp:

Die Übung wird deutlich anstrengender, wenn Du gleichzeitig mit dem Becken auch das obere Bein hebst.

Beweglichkeit:

 1/5

Kraft:

 3/5

Kalorienverbrauch:

 2/5

Haltung:

 3/5

Koordination:

 1/5

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Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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