Zottman Curls

Beginner
Quadriceps, Hamstrings, Glutes Bench or Sturdy Surface
Yoga

Benefits

Builds back strength

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 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
57
Average BPM
147
86% of max
Max BPM
171

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,353
Calories
239.6g
Carbs
96.2g
Protein
64.3g
Fats

Micronutrients

Sugar: 37.5g
Sodium: 1,609.7mg
Cholesterol: 289.4mg
Serving: 180.4g

Meal Preparation

Method: Raw
Prep: 56 min
Cook: 105 min

Calorie Balance Analysis

Calorie Intake
1,353
from food
Calories Burned
937
during workout
Net Balance: +416 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~928 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
46 years
Gender
Male
Weight
47.6 kg
Height
1.72 m
BMI
16.1
Underweight
Body Fat
20.9%
Lean Mass
37.7 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 2.0 liters of water daily.

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