Kniebeuge mit Anfersen

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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.

Beginne im hüftbreiten Stand, Hände vorstrecken, dann Kniebeuge und gleichzeitig die Arme heranziehen, Oberkörper bleibt möglichst senkrecht; wieder aufrichten, danach ziehe eine Ferse bis zum Gesäß hoch, die Hand darf am Ende ruhig mithelfen. Mindestens 10 Mal links und rechts.

Tipp:

Bei der Kniebeuge geht das Gesäß nach hinten, Unterschenkel bleiben möglichst senkrecht, das Gewicht ist dann fast ausschließlich auf den Fersen.

Beweglichkeit:

 2/5

Kraft:

 2/5

Kalorienverbrauch:

 2/5

Haltung:

 3/5

Koordination:

 2/5

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Kniebeuge mit Anfersen

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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