Bear Crawls

Advanced
Triceps, Chest Bench or Chair
Yoga

Benefits

Builds chest strength

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 19 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
61
Average BPM
145
87% of max
Max BPM
167

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,124
Calories
297.6g
Carbs
119.0g
Protein
79.5g
Fats

Micronutrients

Sugar: 20.0g
Sodium: 1,339.9mg
Cholesterol: 25.2mg
Serving: 468.9g

Meal Preparation

Method: Raw
Prep: 50 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,124
from food
Calories Burned
547
during workout
Net Balance: +577 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~542 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
23 years
Gender
Female
Weight
40.8 kg
Height
1.75 m
BMI
13.3
Underweight
Body Fat
17.0%
Lean Mass
33.9 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.1 liters of water daily.

Related Exercises