lever reverse hyperextension

Animation folgt
Oberschenkel glutes leverage machine hamstrings lower back

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Adjust the leverage machine to fit your body and secure your feet in the foot pads.
  2. Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad.
  3. Cross your arms over your chest or place them behind your head.
  4. Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  6. Repeat for the desired number of repetitions.