swimmer kicks v. 2 (male)

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Oberschenkel glutes body weight hamstrings quadriceps calves

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 face down on a mat with your arms extended overhead.
  2. Engage your core and lift your chest and legs off the ground simultaneously.
  3. Kick your legs up and down in a fluttering motion, as if you were swimming.
  4. Continue kicking for the desired number of repetitions.
  5. Lower your chest and legs back down to the starting position.