farmers walk

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Oberschenkel quads dumbbell calves forearms 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. Stand up straight with a dumbbell in each hand, palms facing your sides.
  2. Keep your back straight and your shoulders back.
  3. Take small, controlled steps forward, maintaining an upright posture.
  4. Continue walking for the desired distance or time.
  5. To finish, stop walking and carefully lower the dumbbells to your sides.