Mit den Flügeln schlagen

Video abspielen

Willkommen zu 15 Minuten für Deine Gesundheit! - 06/08/2025

Heute kommt wieder einmal ein abwechslungsreiches Training dran. Arme, Gesäß, Schulter und auch die Beine werden trainiert. Nach zwei Einheiten Fokus darf heute wieder einmal mehr Abwechslung an den Start. Enjoy!

Liegestütz mit Hund |

Bankstellung mit Beinheben |

Hinsetzen - aufstehen |

Schwingende Antenne |

Gegenläufige Armmühle | Die Koordinationsübung mit den Armen.

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.

Fitness verleiht Flüüüügel! Hebe Deine Arme zur Seite, Oberarme waagrecht. Unterarme senkrecht, Handflächen zeigen nach vorn. So entsteht aus Deinen Armen ein »U«. Nun klappe die Unterarme um 90 Grad nach vor, so dass die Handflächen nach unten gedreht sind; dann zurück in die Ausgangsposition. Die Übung möglichst schnell ausführen. 20 bis 50 Wiederholungen.

Tipp:

Ellenbogen seitlich möglichst weit nach hinten drücken, sodass es in den Schultern zieht. Bauch straff spannen.

Beweglichkeit:

 1/5

Kraft:

 3/5

Kalorienverbrauch:

 2/5

Haltung:

 2/5

Koordination:

 1/5

Weitere Übungen die dich interessieren könnten

Drück den Tisch

Die steife Verbeugung

Vorfußstand auf Stufe

Dehnen in Schrittstellung

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.

Necessary

immer aktiv

Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.

Cookie	Dauer	Beschreibung
cookielawinfo-checkbox-advertisement	1 year	Set by the GDPR Cookie Consent plugin, this cookie is used to record the user consent for the cookies in the "Advertisement" category .
cookielawinfo-checkbox-analytics	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional	11 months	The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
elementor	never	This cookie is used by the website's WordPress theme. It allows the website owner to implement or change the website's content in real-time.
viewed_cookie_policy	11 months	The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.

Functional

Performance

Analytics

Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.

Cookie	Dauer	Beschreibung
_ga	2 years	The _ga cookie, installed by Google Analytics, calculates visitor, session and campaign data and also keeps track of site usage for the site's analytics report. The cookie stores information anonymously and assigns a randomly generated number to recognize unique visitors.
_gat_UA-216343019-1	1 minute	A variation of the _gat cookie set by Google Analytics and Google Tag Manager to allow website owners to track visitor behaviour and measure site performance. The pattern element in the name contains the unique identity number of the account or website it relates to.
_gid	1 day	Installed by Google Analytics, _gid cookie stores information on how visitors use a website, while also creating an analytics report of the website's performance. Some of the data that are collected include the number of visitors, their source, and the pages they visit anonymously.

Others