Zottman Curls

Beginner
Obliques, Core Bench or Chair
Cardio

Benefits

Targets obliques and improves core rotation

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 3 sets of 10 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
122
73% of max
Max BPM
167

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,878
Calories
248.3g
Carbs
99.6g
Protein
66.2g
Fats

Micronutrients

Sugar: 37.9g
Sodium: 2,399.1mg
Cholesterol: 207.7mg
Serving: 393.6g

Meal Preparation

Method: Boiled
Prep: 58 min
Cook: 29 min

Calorie Balance Analysis

Calorie Intake
1,878
from food
Calories Burned
1,056
during workout
Net Balance: +822 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~604 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
32 years
Gender
Female
Weight
67.8 kg
Height
1.66 m
BMI
24.6
Normal
Body Fat
22.6%
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 2.3 liters of water daily.

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