Zottman Curls

Beginner
Obliques, Core Bench or Chair
HIIT

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 23 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
64
Average BPM
155
78% of max
Max BPM
199

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,385
Calories
273.8g
Carbs
110.6g
Protein
73.4g
Fats

Micronutrients

Sugar: 22.1g
Sodium: 2,040.8mg
Cholesterol: 58.5mg
Serving: 250.9g

Meal Preparation

Method: Raw
Prep: 45 min
Cook: 43 min

Calorie Balance Analysis

Calorie Intake
1,385
from food
Calories Burned
1,805
during workout
Net Balance: -420 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,022 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
51.6 kg
Height
1.71 m
BMI
17.6
Underweight
Body Fat
21.1%
Lean Mass
40.7 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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