Zottman Curls

Advanced
Core Step or Box
Cardio

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 4 sets of 24 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
58
Average BPM
129
79% of max
Max BPM
164

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,544
Calories
201.9g
Carbs
81.5g
Protein
53.8g
Fats

Micronutrients

Sugar: 43.5g
Sodium: 711.2mg
Cholesterol: 136.3mg
Serving: 329.0g

Meal Preparation

Method: Fried
Prep: 50 min
Cook: 17 min

Calorie Balance Analysis

Calorie Intake
2,544
from food
Calories Burned
1,957
during workout
Net Balance: +587 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,304 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
23 years
Gender
Male
Weight
87.3 kg
Height
1.91 m
BMI
23.9
Normal
Body Fat
23.8%
Lean Mass
66.5 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 3.5 liters of water daily.

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