Strecksprünge

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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.

Steh vor dem Treppenabsatz und stelle ein Bein auf die erste Stufe. Nun mach einen Strecksprung, bei dem Du die Arme kräftig senkrecht nach oben ziehst und dabei wechselt das obere Bein nach unten und das untere nach oben.
Wichtig! Strecke Dein Bein beim Raufspringen völlig Durch!
Springe mindestens 20 Mal.

So wird’s schwieriger: Mach die gleiche Übung, nur nimm dabei zwei statt einer Stufe.

Tipp:

Beweglichkeit:

 1/5

Kraft:

 3/5

Kalorienverbrauch:

 3/5

Haltung:

 1/5

Koordination:

 2/5

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Stütz und spring!

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Der Mountainclimber!

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