Zottman Curls

Beginner
Core, Shoulders, Hips Bench, Barbell
HIIT

Benefits

Strengthens lower abs

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 15 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
141
77% of max
Max BPM
182

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,454
Calories
225.4g
Carbs
90.3g
Protein
60.4g
Fats

Micronutrients

Sugar: 25.3g
Sodium: 423.3mg
Cholesterol: 102.3mg
Serving: 296.5g

Meal Preparation

Method: Roasted
Prep: 35 min
Cook: 8 min

Calorie Balance Analysis

Calorie Intake
1,454
from food
Calories Burned
1,615
during workout
Net Balance: -161 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~930 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.2 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
Male
Weight
52.0 kg
Height
1.50 m
BMI
23.1
Normal
Body Fat
22.1%
Lean Mass
40.5 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 2.2 liters of water daily.

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