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13. Knieaufziehen mit Handklatsch.
Eine Variante der Übung 3. Sie ziehen die Knie so hoch, daß Sie bei jedem
Hochziehen mit den Händen unter dem Knie
"
klatschen" können. Trainie-
ren Sie in Ihrem eigenen Rhythmus und abwechselnd mit dem linken und
rechten Knie.
14. Armkreise.
Mit geschlossenen Füßen, den Armen nach vorn ausgestreckt beginnen.
Jetzt beim Springen die Arme im Kreis nach hinten bewegen. Eine an-
spruchsvolle Übung für Ihre Kondition und Ihr Koordinationsvermögen.
Pulsmesstabelle:
(x-Achse = Alter in Jahren von 20 bis 70 // Y-Achse = Pulsschläge pro
Minute von 100 bis 220)
Berechnungsformeln: Maximalpuls = 220 - Alter
90% des Maximalpuls = (220 - Alter) x 0,9
85% des Maximalpuls = (220 - Alter) x 0,85
70% des Maximalpuls = (220 - Alter) x 0,7
12. Slalomsprung.
Ein Sprung von rechts nach links. Hier hilft Ihnen die Musik, im Rhythmus
zu bleiben. Den Schwierigkeitsgrad können Sie leicht steigern, indem Sie
bei jedem Sprung tief in die Knie gehen.
8


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