band vertical pallof press

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Bauch abs band 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. Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height.
  2. Hold the band with both hands and step away from the anchor point, creating tension in the band.
  3. Position yourself perpendicular to the anchor point, with your side facing the band.
  4. Extend your arms straight out in front of you, keeping your hands at chest height.
  5. Engage your core and press the band away from your chest, fully extending your arms.
  6. Hold the position for a few seconds, then slowly bring the band back towards your chest.
  7. Repeat for the desired number of repetitions, then switch sides.