Zottman Curls

Advanced
Shoulders, Triceps None or Dumbbells
Yoga

Benefits

Improves core rotation 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 16 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
52
Average BPM
123
76% of max
Max BPM
162

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,012
Calories
187.9g
Carbs
74.5g
Protein
49.4g
Fats

Micronutrients

Sugar: 2.0g
Sodium: 1,509.5mg
Cholesterol: 248.5mg
Serving: 109.4g

Meal Preparation

Method: Boiled
Prep: 39 min
Cook: 24 min

Calorie Balance Analysis

Calorie Intake
2,012
from food
Calories Burned
666
during workout
Net Balance: +1,346 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~710 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
37 years
Gender
Female
Weight
70.1 kg
Height
1.77 m
BMI
22.4
Normal
Body Fat
22.9%
Lean Mass
54.1 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 1.7 liters of water daily.

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