Dead Bugs
Benefits
Improves coordination and cardiovascular health
How to Perform
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Warm-up
Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.
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Execution
Perform 4 sets of 21 repetitions. Rest 60-90 seconds between sets.
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Cool-down
Finish with stretching exercises to improve flexibility and reduce muscle soreness.
Heart Rate Training Zones
Heart Rate Reserve: 89% - Maximum intensity
Recommended Nutrition
Vegan Diet
Plant-based diet without animal products
Macronutrients per Serving
Micronutrients
Meal Preparation
Calorie Balance Analysis
Calorie Surplus: Good for muscle building and weight gain.
Training Recommendations
Sample User Profile
This exercise data is based on a sample user profile. Results may vary based on individual factors.
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 3.1 liters of water daily.
Related Exercises
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Squats
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Dragon Flags
Improves core stability and upper body strength