Wechselsprünge

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Willkommen zu 15 Minuten für Deine Gesundheit! - 26/12/2024

Heute wird’s ein wenig anspruchsvoller. Wer Burpees kennt, der weiß Bescheid. Wenn nicht, wirst du dich ab spätestens morgen erinnern, denn Muskelkater ist garantiert. Bist du geübt, kannst du springen, sonst bitte steigen. Am Anfang reichen wenige Wiederholungen. Nach den Konditionsübungen kommt noch der Rumpf und Bauch an die Reihe. Der Yogahund zwischendurch ist eine angenehme Abwechslung.

Kniebeuge mit Anfersen |

Burpees |

Seitlicher Unterarmstütz |

Herabschauender (Yoga)Hund |

Schwebesitz |

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.

Stell dich in einen bequemen Ausfallschritt. Bei den nun folgenden Wechselsprüngen wechselst Du immer das vordere mit dem hinteren Bein, Rücken bleibt gerade, schau nach vorne, der gegengleiche Arm wird nach vorne geboxt. Mindestens 10 Mal links und rechts.

Tipp:

Mache diese Übung so schnell wie möglich. Aber dennoch auf exakte Ausführung achten.

Beweglichkeit:

 1/5

Kraft:

 3/5

Kalorienverbrauch:

 3/5

Haltung:

 2/5

Koordination:

 2/5

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Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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