weighted russian twist

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Bauch abs weighted obliques 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. Sit on the ground with your knees bent and your feet flat on the floor.
  2. Hold a weight or medicine ball with both hands in front of your chest.
  3. Lean back slightly, keeping your back straight and your core engaged.
  4. Slowly twist your torso to the right, bringing the weight or medicine ball towards the floor on your right side.
  5. Pause for a moment, then twist your torso to the left, bringing the weight or medicine ball towards the floor on your left side.
  6. Continue alternating sides for the desired number of repetitions.