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Willkommen zu 15 Minuten für Deine Gesundheit! - 21/12/2024

Die heutige Viertelstunde erweckt zuerst deinen Geist, gefolgt von Kondition und Koordination. Bei mehrmaliger Wiederholung kommst du bestimmt ins Schwitzen.

Arm- und Hirngymnastik |

Zick-Zack-Sprünge |

Einbeinsprünge |

Kniebeugen |

Kniebeuge mit Anfersen |

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 in eine leichte Grätsche (Beine etwas mehr als hüftbreit) und halte Deine Arme seitlich ausgestreckt auf Schulterhöhe. Drehe die Handflächen, so dass sie wirklich waagrecht sind und nach oben zeigen. Zieh dabei den Bauch ein! Halte diese Position 10 bis 20 Sekunden lang, wiederhole die Übung 3 Mal.

Tipp:

Nicht die Luft anhalten, sondern ruhig weiteratmen, während Du unbeweglich stehst.

Beweglichkeit:

 1/5

Kraft:

 2/5

Kalorienverbrauch:

 1/5

Haltung:

 3/5

Koordination:

 1/5

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Willkommen zu 15 Minuten für Deine Gesundheit! - 21/12/2024

Weitere Übungen die dich interessieren könnten

Drück den Tisch

Die steife Verbeugung

Vorfußstand auf Stufe

Dehnen in Schrittstellung

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