weighted seated twist (on stability ball)

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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 a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Hold a weight plate or dumbbell with both hands close to your chest.
  3. Engage your core and slowly rotate your torso to one side, keeping your hips stable.
  4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
  5. Repeat the rotation to the other side.
  6. Continue alternating sides for the desired number of repetitions.