exercise ball on the wall calf raise (tennis ball between ankles)

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Unterschenkel calves dumbbell hamstrings quadriceps

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 facing a wall with your feet shoulder-width apart.
  2. Place an exercise ball between the wall and your lower back.
  3. Hold a dumbbell in each hand, with your arms extended by your sides.
  4. Place a tennis ball between your ankles.
  5. Raise your heels off the ground, lifting your body up onto your toes.
  6. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
  7. Repeat for the desired number of repetitions.