pelvic tilt into bridge

Animation folgt
Oberschenkel glutes body weight hamstrings core

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 back with your knees bent and feet flat on the ground.
  2. Place your arms by your sides with your palms facing down.
  3. Engage your glutes and core muscles.
  4. Tilt your pelvis upward, lifting your hips off the ground.
  5. Hold the bridge position for a few seconds.
  6. Slowly lower your hips back down to the starting position.
  7. Repeat for the desired number of repetitions.