Zeichne eine Blume

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Willkommen zu 15 Minuten für Deine Gesundheit! - 06/11/2026

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.

Stelle Dich mit dem Rücken zur Wand und hebe ein Bein gestreckt (ein wenig gebeugt wird es leichter) so hoch wie möglich und zeichne mit dem Fuß eine Blume in die Luft – mit Blüte, Stengel und Blättern! Danach mit dem anderen Bein noch ein Blümelein.

So wird’s schwieriger: Wenn Du wirklich gut gedehnt und beweglich bist, versuche Dich an einer Sonnenblume mit sehr langem Stiel.

Tipp:

Beweglichkeit:

 2/5

Kraft:

 3/5

Kalorienverbrauch:

 1/5

Haltung:

 3/5

Koordination:

 2/5

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Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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