side plank hip adduction

Animation folgt
Oberschenkel adductors body weight 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. Start by lying on your side with your legs extended and stacked on top of each other.
  2. Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
  3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
  4. While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
  5. Slowly lower your leg back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.