Friday, November 24, 2017, +++  Mitglieder der Gemeinde 32.183  +++  Amazing members of the community  32.183  +++  God’s Word for every day The Lord is the poor remember forever; the hope of the poor will not be lost forever.  Psalm 9.19  #Dailywatchword

 

Bauch und Rücken

Kreuz fidel – sechs Übungen für starke Bauch- und Rückenmuskeln

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Für eine gute Haltung braucht unser Rückgrat Unterstützung aus der Körpermitte: Die Muskeln von Rücken, Bauch und Beckenboden stabiliseren die Wirbesäule, entlasten die Bandscheiben und richten das Becken auf. Damit wir uns problemlos und schmerzfrei drehen, beugen und strecken können, müssen diese Muskeln kräftig und elastisch sein. Dafür ist unsere Gymnatik gedacht. Regelmäßiges üben – am besten mit einem flachen Kissen oder Handtuch unter dem Kopf – hilft Haltung bewahren!

 

Bewegliche Taille

Füße aufstellen, Arme seitlich ausstrecken, Handflächen nach oben. Mit dem Ausatmen Knie nach links fallen lassen und Kopf nach rechts drehen. Über vier bis fünf Atemzüge halten. Seite wechseln.

 

Fester Bauch

Füße hütbreit aufstellen. Eine Hand unter den Kopf, die andere auf den unteren Bauch legen,. Bauchnabel einziehen, Kinn zum Brustbein senken. Mit dem Ausatmen den Oberkörper anheben. Dabei das Brustbein Richtung Bauchnabel bewegen und den Bauch flach halten. Beim Einatmen den Oberkörper wieder ablegen. 12- bis 15-mal wiederholen.

 

Rollendes Becken

Oberschenkel senkrecht hochziehen, Füße strecken, Tennisball oder Handtuchrolle zwischen die Knie klemmen. Arme seitlich ausstrecken, Handflächen nach oben, Bauchnabel einziehen. Mit dem Ausatmen Beine nach rechts absenken. Linke Schulter und Arm bleiben am Boden. Kopf nach links drehen. Beim Einatmen halten, beim Ausatmen mit eingezogenem Bauchnabel Beine und Kopf zurück zur Mitte bewegen. Zur anderen Seite wiederholen, insgesamt 8- bis 10-mal.

 

Kraftvoller Beckenboden

Im Vierfüßlerstand Hände unter die Schultern, Knie unter den Hüftgelenken aufsetzen. Beim Ausatmen den Bauchnabel stark ein- und die beiden Sitzbeinhöcker zueinander ziehen. Der untere Rücken rundet sich und wird gedehnt. beim Einatmen den Rücken wieder strecken. 12- bis 15-mal wiederholen..

 

Mobile Wirbelsäule

Arme seitlich ablegen, Finger zu den kleinen Zehen ziehen. Füße hüftbreit parallel aufstellen. Beim Ausatmen Bauch einsinken lassen. Nacheinader Steiß- und Kreuzbein vom Boden lösen, dann die Lenden- und Brustwirbel, bis Oberschenkel und Rumpf eine schiefe Ebene bilden. Beim Einatmen zwischen Knie und Schultern strecken. Mit dem Ausatmen Brustbein senken. In umgekehrter Reihenfolge die gerundete Wirbelsäule wieder ablegen. 6- bis 8-mal.

 

Stabilder Rücken

Aufrecht stehen, die Füße hüftbreit paralel zueinander. Arme in U-Form nach vorne anheben. Bauchnabel sanft einziehen. Mit dem Einatmen gestreckten Oberkörper nach vorne neigen, Blick zum Boden. Mit dem Ausatmen Schulterblattspitzen zum Po ziehen, dabei den Oberkörper aufrichten. 8- bis10-mal.

 

2016 Foto und Bilder © Pastor Peter Stanic

 

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