Wall Angels

Intermediate
Upper Back, Rear Deltoids Parallel Bars or Chair
Strength

Benefits

Targets abdominal muscles

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 18 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
57
Average BPM
127
66% of max
Max BPM
192

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,666
Calories
313.5g
Carbs
124.7g
Protein
83.4g
Fats

Micronutrients

Sugar: 5.3g
Sodium: 56.7mg
Cholesterol: 182.8mg
Serving: 267.9g

Meal Preparation

Method: Boiled
Prep: 37 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
2,666
from food
Calories Burned
525
during workout
Net Balance: +2,141 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~357 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.9 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
102.1 kg
Height
1.67 m
BMI
36.6
Obese
Body Fat
35.0%
Lean Mass
66.4 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 2.9 liters of water daily.

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