Bicep Curls

Intermediate
Biceps, Forearms None or Dumbbell
Yoga

Benefits

Builds back 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 20 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
52
Average BPM
126
74% of max
Max BPM
171

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,499
Calories
176.1g
Carbs
69.3g
Protein
46.9g
Fats

Micronutrients

Sugar: 9.3g
Sodium: 2,369.0mg
Cholesterol: 198.5mg
Serving: 104.7g

Meal Preparation

Method: Baked
Prep: 6 min
Cook: 118 min

Calorie Balance Analysis

Calorie Intake
1,499
from food
Calories Burned
601
during workout
Net Balance: +898 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~611 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
50 years
Gender
Female
Weight
51.3 kg
Height
1.98 m
BMI
13.1
Underweight
Body Fat
16.0%
Lean Mass
43.1 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 2.4 liters of water daily.

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