Dragon Flags

Intermediate
Glutes, Hamstrings, Core Cable Machine
Yoga

Benefits

Improves back strength 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 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
60
Average BPM
130
79% of max
Max BPM
165

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,367
Calories
193.2g
Carbs
77.4g
Protein
52.0g
Fats

Micronutrients

Sugar: 16.4g
Sodium: 1,648.5mg
Cholesterol: 11.3mg
Serving: 287.6g

Meal Preparation

Method: Fried
Prep: 12 min
Cook: 54 min

Calorie Balance Analysis

Calorie Intake
1,367
from food
Calories Burned
1,039
during workout
Net Balance: +328 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,033 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
57 years
Gender
Male
Weight
44.7 kg
Height
1.76 m
BMI
14.4
Underweight
Body Fat
15.9%
Lean Mass
37.6 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 1.7 liters of water daily.

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