Trockenkraulen

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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 stabil mit hüftbreiten Beinen. Mache gegengleiche Armkreise wie beim Kraulen, wobei Du die Arme immer soweit wie möglich nach oben stößt. Mit jedem Arm 10 Kraulkreise vorwärts, dann die ganze Übung rückwärts. 3 Wiederholungen.

Tipp:

Wenn Du auf die Zehenspitzen steigst, bei den Armdrehungen mitwippst und den ganzen Körper anspannst, wird die Bewegung harmonischer.

Beweglichkeit:

 1/5

Kraft:

 2/5

Kalorienverbrauch:

 1/5

Haltung:

 2/5

Koordination:

 3/5

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Stütz und spring!

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Der Mountainclimber!

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