runners stretch

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Oberschenkel hamstrings body weight calves quadriceps

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 hip-width apart.
  2. Take a step forward with your right foot, keeping your left foot planted.
  3. Bend your right knee and lower your body down, keeping your left leg straight.
  4. Place your hands on your right thigh for support.
  5. Hold the stretch for 20-30 seconds, then switch sides and repeat.