Dragon Flags

Intermediate
Calves Resistance Band or Cable Machine
Yoga

Benefits

Targets upper chest

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 22 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
68
Average BPM
125
68% of max
Max BPM
184

Heart Rate Reserve: 49% - Light intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,036
Calories
289.6g
Carbs
115.4g
Protein
77.0g
Fats

Micronutrients

Sugar: 31.1g
Sodium: 242.4mg
Cholesterol: 270.9mg
Serving: 465.7g

Meal Preparation

Method: Fried
Prep: 39 min
Cook: 94 min

Calorie Balance Analysis

Calorie Intake
2,036
from food
Calories Burned
534
during workout
Net Balance: +1,502 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~544 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
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
26 years
Gender
Male
Weight
71.0 kg
Height
1.66 m
BMI
25.8
Overweight
Body Fat
26.1%
Lean Mass
52.5 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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