pelvic tilt

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Bauch abs body weight 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. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands by your sides.
  3. Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
  4. Hold this position for a few seconds, focusing on contracting your abs.
  5. Release the tilt and return to the starting position.
  6. Repeat for the desired number of repetitions.