side bridge v. 2

Animation folgt
Bauch abs body weight obliques glutes

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

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

Anleitung

  1. Lie on your side with your legs extended and stacked on top of each other.
  2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
  3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
  4. Hold this position for the desired amount of time.
  5. Lower your hips back down to the starting position.
  6. Repeat on the other side.