Bicycle Crunches

Advanced
Triceps Wall
Yoga

Benefits

Improves shoulder mobility and posture

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 24 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
54
Average BPM
131
80% of max
Max BPM
164

Heart Rate Reserve: 70% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,697
Calories
166.4g
Carbs
67.1g
Protein
43.9g
Fats

Micronutrients

Sugar: 3.1g
Sodium: 839.1mg
Cholesterol: 210.6mg
Serving: 155.9g

Meal Preparation

Method: Roasted
Prep: 47 min
Cook: 43 min

Calorie Balance Analysis

Calorie Intake
1,697
from food
Calories Burned
865
during workout
Net Balance: +832 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~871 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
41 years
Gender
Female
Weight
64.2 kg
Height
1.71 m
BMI
21.9
Normal
Body Fat
21.5%
Lean Mass
50.4 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 2.8 liters of water daily.

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