self assisted inverse leg curl

Animation folgt
Oberschenkel hamstrings body weight glutes calves

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 face down on a leg curl machine with your legs extended and your ankles hooked under the padded lever.
  2. Place your hands on the side handles of the machine for support.
  3. Keeping your upper body stationary, exhale and curl your legs upward as far as possible.
  4. Hold the contracted position for a brief pause as you squeeze your hamstrings.
  5. Slowly lower your legs back to the starting position while inhaling.
  6. Repeat for the desired number of repetitions.