Storch auf Futtersuche

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Willkommen zu 15 Minuten für Deine Gesundheit! - 11/04/2025

Der Hampelmann wärmt uns lustvoll auf, Arm und Hirngymnastik lässt uns die Sorgen des Alltags schnell vergessen. Die Zick-Zack Sprünge erhöhen unsere Kondition. Rumpf und Bauch, die wir für alle Hebe- und Alltagsbewegungen brauchen, runden die heutige Viertelstunde ab.

Hampelmann mit Kniebeuge |

Arm- und Hirngymnastik |

Zick-Zack-Sprünge |

Einarmiger Liegestütz | Das ist nur was für Geübte - dann natürlich besonders intensiv!

Sit ups |

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.

Stehe auf einem Bein, lass es gestreckt und greife Richtung Boden – vielleicht kannst Du diesen berühren (schließlich hüpfen die Frösche dem Storch auch nicht entgegen). Dann richte Dich wieder auf. Wiederhole diese Bewegung 5 Mal, dann wechsle das Bein. Du kannst die Übung in unterschiedlichen Geschwindigkeiten von flott bis betont langsam ausführen.

So wird’s leichter: Halte Dich am Geländer fest, beuge das Standbein leicht ab.
So wird’s schwieriger: Schließe die Augen.

Tipp:

Beweglichkeit:

 1/5

Kraft:

 2/5

Kalorienverbrauch:

 1/5

Haltung:

 2/5

Koordination:

 3/5

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Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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