weighted front plank

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Bauch abs weighted shoulders lower back

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 face down on the floor.
  2. Place your forearms on the ground, with your elbows directly under your shoulders.
  3. Extend your legs straight out behind you, with your toes on the ground.
  4. Engage your core and lift your body off the ground, balancing on your forearms and toes.
  5. Keep your body in a straight line from your head to your heels.
  6. Hold this position for the desired amount of time.
  7. Lower your body back down to the starting position.
  8. Repeat for the desired number of repetitions.