{"id":537150,"date":"2022-12-29T07:47:38","date_gmt":"2022-12-29T06:47:38","guid":{"rendered":"https:\/\/citymagazine.si\/?p=537150"},"modified":"2022-12-29T07:47:38","modified_gmt":"2022-12-29T06:47:38","slug":"10-minutna-kardio-vadba-ki-vas-bo-razbremenila-praznicnega-stresa","status":"publish","type":"post","link":"https:\/\/citymagazine.si\/de\/10-minuten-cardio-training-das-dich-vom-urlaubsstress-befreit\/","title":{"rendered":"Ein 10-min\u00fctiges Cardio-Workout, das Sie vom Urlaubsstress befreit"},"content":{"rendered":"<div class=\"content-mb-30\"><p style=\"font-weight: 700;text-transform: uppercase; font-size: 18px;\">Und hier sind die Feiertage \u2013 eine Zeit, die als eine der sch\u00f6nsten des Jahres gilt, aber auch als eine der stressigsten. Vielleicht qu\u00e4len Sie sich um Silvesterpl\u00e4ne, Backen und Kochen f\u00fcr die ganze Familie oder viele Aufgaben im Haushalt \u2013 es wird Ihnen eine gro\u00dfe Freude bereiten, wenn Sie K\u00f6rper und Geist mit einer kurzen, aber \u00e4u\u00dferst effektiven Erholung entlasten. Wir haben f\u00fcr Sie ein 10-min\u00fctiges Cardio-Workout vorbereitet, das Sie vom Urlaubsstress befreit.<\/p><\/div><div class=\"block-da-1 block-da block-da-post_middle_content clearfix content-mb-30\"><div class=\"iAdserver\" data-iadserver-zone=\"1742\" data-no-translation><script async>_ipromNS(\"zone\",1742)<\/script><\/div><\/div><p>W\u00e4hrend der Festtage, wenn unsere Tage voll sind <strong>Besorgungen<\/strong>, <strong>Sitzungen<\/strong>, <strong>Reisen<\/strong> und auch <strong>nicht so gesundes Essen<\/strong>, es passiert zu fr\u00fch, dass wir f\u00fchlen <strong>\u00fcberladen<\/strong> und <strong>unter Stress<\/strong>. Dann ist es wichtig, zumindest tags\u00fcber zu finden <strong>10 Minuten<\/strong>, die wir nur verwenden werden <strong>Du selber<\/strong>, sein eigenes <strong>k\u00f6rperliche Fitness<\/strong> und <strong>geistiges Wohlergehen<\/strong>.<\/p>\n<p><strong>10-min\u00fctiges Cardio-Training<\/strong> ist perfekt f\u00fcr <strong>t\u00e4glich<\/strong>, und nat\u00fcrlich k\u00f6nnen Sie damit auch nach den Feiertagen weitermachen. Denn es z\u00e4hlt zu <strong>relativ leicht<\/strong> Formen der Erholung, Sie werden es nicht schwer nehmen und da es nur 10 Minuten dauert, gibt es Ihnen eine Ausrede <strong>es fehlt an zeit<\/strong>, aber du nicht.<\/p><p><div class=\"block-da-1 block-da block-da-post_middle_content da-style-1 clearfix\"><div class=\"iAdserver\" data-iadserver-zone=\"1744\" data-no-translation><script async>_ipromNS(\"zone\",1744)<\/script><\/div><\/div><\/p><p><div class=\"inline-post clearfix\"><div class=\"see-also byline\">Siehe auch<\/div><div id=\"block-wrap-78675\" class=\"block-wrap-native block-wrap block-wrap-23 block-css-78675 block-wrap-classic columns__m--1 elements-design-1 block-ani block-skin-0 tipi-box block-wrap-thumbnail ppl-m-1 clearfix\" data-id=\"78675\" data-base=\"0\"><div class=\"tipi-row-inner-style clearfix\"><div class=\"tipi-row-inner-box contents sticky--wrap\"><div class=\"block block-23 clearfix\"><article class=\"tipi-xs-12 clearfix with-fi ani-base tipi-xs-typo split-1 split-design-1 loop-0 preview-thumbnail preview-23 elements-design-1 post-621372 post type-post status-publish format-standard has-post-thumbnail hentry category-rekreacija tag-kako-imeti-raven-trebuh tag-telovadba current-post-id-621372 ads-enabled\" style=\"--animation-order:0\"><div class=\"preview-mini-wrap clearfix\"><div class=\"mask\"><a href=\"https:\/\/citymagazine.si\/de\/4-minuten-am-tag-zu-einem-festen-und-flachen-bauch-entdecken-sie-eine-einfache-ubung-fur-das-perfekte-ergebnis\/\" class=\"mask-img\"><img decoding=\"async\" width=\"100\" height=\"100\" src=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2024\/12\/happy-woman-in-sportswear-posing-at-terrace-2023-11-27-05-06-34-utc-100x100.webp\" class=\"attachment-thumbnail size-thumbnail zeen-lazy-load-base zeen-lazy-load  wp-post-image\" alt=\"\" srcset=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2024\/12\/happy-woman-in-sportswear-posing-at-terrace-2023-11-27-05-06-34-utc-100x100.webp 100w, https:\/\/citymagazine.si\/wp-content\/uploads\/2024\/12\/happy-woman-in-sportswear-posing-at-terrace-2023-11-27-05-06-34-utc-293x293.webp 293w, https:\/\/citymagazine.si\/wp-content\/uploads\/2024\/12\/happy-woman-in-sportswear-posing-at-terrace-2023-11-27-05-06-34-utc-390x390.webp 390w, https:\/\/citymagazine.si\/wp-content\/uploads\/2024\/12\/happy-woman-in-sportswear-posing-at-terrace-2023-11-27-05-06-34-utc-585x585.webp 585w, https:\/\/citymagazine.si\/wp-content\/uploads\/2024\/12\/happy-woman-in-sportswear-posing-at-terrace-2023-11-27-05-06-34-utc-900x900.webp 900w\" sizes=\"(max-width: 100px) 100vw, 100px\" data-attachment-id=\"621721\" data-permalink=\"https:\/\/citymagazine.si\/de\/4-minuten-am-tag-zu-einem-festen-und-flachen-bauch-entdecken-sie-eine-einfache-ubung-fur-das-perfekte-ergebnis\/happy-woman-in-sportswear-posing-at-terrace-2023-11-27-05-06-34-utc\/\" data-orig-file=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2024\/12\/happy-woman-in-sportswear-posing-at-terrace-2023-11-27-05-06-34-utc-jpg.webp\" data-orig-size=\"7888,5261\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;ILCE-7RM2&quot;,&quot;caption&quot;:&quot;Half length portrait of cheerful female athlete with mat smiling at camera during weekend time for stretching and training at house balcony, happy woman in sportswear posing at terrace&quot;,&quot;created_timestamp&quot;:&quot;1588683761&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;35&quot;,&quot;iso&quot;:&quot;100&quot;,&quot;shutter_speed&quot;:&quot;0.0125&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"happy-woman-in-sportswear-posing-at-terrace-2023-11-27-05-06-34-utc\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Foto: envato&lt;\/p&gt;\" data-medium-file=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2024\/12\/happy-woman-in-sportswear-posing-at-terrace-2023-11-27-05-06-34-utc-660x440.webp\" data-large-file=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2024\/12\/happy-woman-in-sportswear-posing-at-terrace-2023-11-27-05-06-34-utc-900x600.webp\" loading=\"lazy\" data-no-translation=\"\" \/><\/a><\/div><div class=\"meta\"><div class=\"byline byline-2 byline-cats-design-1\"><div class=\"byline-part cats\"><a href=\"https:\/\/citymagazine.si\/de\/category\/wohlbefinden\/rekreacija\/\" class=\"cat\">Erholung<\/a><\/div><\/div><div class=\"title-wrap\"><h3 class=\"title\"><a href=\"https:\/\/citymagazine.si\/de\/4-minuten-am-tag-zu-einem-festen-und-flachen-bauch-entdecken-sie-eine-einfache-ubung-fur-das-perfekte-ergebnis\/\">4 Minuten am Tag zu einem straffen und flachen Bauch: Entdecken Sie eine einfache \u00dcbung f\u00fcr ein perfektes Ergebnis!<\/a><\/h3><\/div><\/div><\/div><\/article><\/div><\/div><\/div><\/div><\/div><\/p>\n<p>Wir schlagen vor, dass Sie die Motivation f\u00fcr Bewegung nicht nur in der Lust suchen <strong>Urlaubskalorien verlieren<\/strong>, sondern im Bewusstsein, wie gut es bei Ihnen wirkt <strong>Psycho<\/strong>. Bei k\u00f6rperlicher Aktivit\u00e4t werden sie in unserem Gehirn freigesetzt <strong>Endorphine<\/strong>, was unsere erh\u00f6ht <strong>Stimmung<\/strong> und gab uns pl\u00f6tzlich das Gef\u00fchl, dass die vor uns liegenden Herausforderungen nicht un\u00fcberwindbar sind.<\/p>\n<p>Es wird empfohlen, dass Sie vor dem Training mindestens ein paar Dinge tun <strong>Dehn\u00fcbungen<\/strong>\u2013 auf diese Weise beugen Sie Muskelschmerzen vor. Die \u00dcbung gliedert sich in <strong>5 Teile<\/strong>, und jeder von ihnen dauert <strong>1 Minute<\/strong>. Nachdem Sie den 5. Teil der \u00dcbung (R\u00fccktritt) abgeschlossen haben, machen Sie einen weiteren in der gleichen Reihenfolge <strong>eine Runde<\/strong>.<\/p>\n<figure id=\"attachment_537152\" aria-describedby=\"caption-attachment-537152\" style=\"width: 660px\" class=\"wp-caption alignnone\"><img decoding=\"async\" data-attachment-id=\"537152\" data-permalink=\"https:\/\/citymagazine.si\/de\/10-minuten-cardio-training-das-dich-vom-urlaubsstress-befreit\/pexels-leeloo-thefirst-6173410\/\" data-orig-file=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410.jpg\" data-orig-size=\"3664,5489\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"pexels-leeloo-thefirst-6173410\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Prazniki- sre\u010dno, pa tudi stresno obdobje Foto: Leeloo Thefirst \/ Pexels&lt;\/p&gt;\" data-medium-file=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410-660x989.jpg\" data-large-file=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410-401x600.jpg\" class=\"size-medium wp-image-537152\" src=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410-660x989.jpg\" alt=\"\" width=\"660\" height=\"989\" srcset=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410-660x989.jpg 660w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410-401x600.jpg 401w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410-770x1154.jpg 770w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410-1025x1536.jpg 1025w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410-1367x2048.jpg 1367w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410-500x749.jpg 500w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410-293x439.jpg 293w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-leeloo-thefirst-6173410-1400x2097.jpg 1400w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><figcaption id=\"caption-attachment-537152\" class=\"wp-caption-text\">Feiertage \u2013 gl\u00fcckliche, aber auch stressige Zeit Foto: Leeloo Thefirst \/ Pexels<\/figcaption><\/figure>\n<h3>10-min\u00fctiges Cardio-Training<\/h3>\n<p><strong>1. Gehen\/Laufen auf der Stelle <\/strong>: Der erste Teil des Trainings ist ganz einfach: Gehen oder laufen Sie 60 Sekunden lang auf der Stelle und halten Sie Ihre Atmung so ruhig wie m\u00f6glich.<br \/>\n<strong>2. Knie heben:<\/strong> Laufen Sie weiter auf der Stelle, aber halten Sie jetzt Ihre Knie hoch und gebeugt: Heben Sie bei jedem Schritt eines Ihrer Knie auf H\u00fcfth\u00f6he an.<br \/>\n<strong>3. Schritt zur Seite:<\/strong> Stellen Sie sich h\u00fcftbreit hin, strecken Sie dann das rechte Bein vom K\u00f6rper weg und ber\u00fchren Sie mit den Zehen den Boden. Anschlie\u00dfend das Bein wieder in die Ausgangsposition zur\u00fcckf\u00fchren und die \u00dcbung mit dem linken Bein wiederholen. Wechseln Sie 60 Sekunden lang seitw\u00e4rts.<br \/>\n<strong>4. Schritte zur Seite mit erhobenen Armen: <\/strong> Gehen Sie weiter zur Seite, au\u00dfer dass Sie jedes Mal, wenn Ihre Zehen den Boden ber\u00fchren, beide Arme \u00fcber Ihren Kopf heben (Ihre Arme sollten ausgestreckt sein). Senken Sie Ihre H\u00e4nde, w\u00e4hrend Sie Ihr Bein in die Ausgangsposition zur\u00fcckbringen.<br \/>\n<strong>5. Lehnen Sie sich zur\u00fcck:<\/strong> Beginnen Sie die \u00dcbung in einer geraden Position mit h\u00fcftbreit ge\u00f6ffneten F\u00fc\u00dfen. Treten Sie dann mit dem rechten Bein zur\u00fcck, beugen Sie das Knie und heben Sie den Fu\u00df so hoch wie m\u00f6glich. Wiederholen Sie dann die \u00dcbung mit dem linken Bein und den abwechselnden Beinen f\u00fcr 1 Minute.<\/p>\n<figure id=\"attachment_537153\" aria-describedby=\"caption-attachment-537153\" style=\"width: 660px\" class=\"wp-caption alignnone\"><img decoding=\"async\" data-attachment-id=\"537153\" data-permalink=\"https:\/\/citymagazine.si\/de\/10-minuten-cardio-training-das-dich-vom-urlaubsstress-befreit\/pexels-dinielle-de-veyra-4194670\/\" data-orig-file=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670.jpg\" data-orig-size=\"3448,5168\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"pexels-dinielle-de-veyra-4194670\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Dvigi kolen Foto: Dinielle De Veyra \/ Pexels&lt;\/p&gt;\" data-medium-file=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670-660x989.jpg\" data-large-file=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670-400x600.jpg\" class=\"size-medium wp-image-537153\" src=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670-660x989.jpg\" alt=\"\" width=\"660\" height=\"989\" srcset=\"https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670-660x989.jpg 660w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670-400x600.jpg 400w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670-770x1154.jpg 770w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670-1025x1536.jpg 1025w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670-1366x2048.jpg 1366w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670-500x749.jpg 500w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670-293x439.jpg 293w, https:\/\/citymagazine.si\/wp-content\/uploads\/2022\/12\/pexels-dinielle-de-veyra-4194670-1400x2098.jpg 1400w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><figcaption id=\"caption-attachment-537153\" class=\"wp-caption-text\">Knieheben Foto: Dinielle De Veyra \/ Pexels<\/figcaption><\/figure>","protected":false},"excerpt":{"rendered":"<p>Und hier sind die Feiertage \u2013 eine Zeit, die als eine der sch\u00f6nsten des Jahres gilt, aber auch als eine der stressigsten. Vielleicht qu\u00e4len Sie sich um Silvesterpl\u00e4ne, Backen und Kochen f\u00fcr die ganze Familie oder viele Aufgaben im Haushalt \u2013 es wird Ihnen eine gro\u00dfe Freude bereiten, wenn Sie K\u00f6rper und Geist mit einer kurzen, aber \u00e4u\u00dferst effektiven Erholung entlasten. Wir haben f\u00fcr Sie ein 10-min\u00fctiges Cardio-Workout vorbereitet, das Sie vom Urlaubsstress befreit.<\/p>","protected":false},"author":74,"featured_media":537262,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ep_exclude_from_search":false,"footnotes":""},"categories":[15200],"tags":[3398,15510,2605,1377,3555],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.0 (Yoast SEO v22.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10-minutna kardio vadba, ki vas bo razbremenila prazni\u010dnega stresa | City Magazine<\/title>\n<meta name=\"description\" content=\"Pa so tukaj prazniki - obdobje, ki velja za enega najlep\u0161ih v letu, hkrati pa tudi za enega najbolj stresnih. 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