Zottman Curls

Intermediate
Glutes, Hamstrings, Core Dumbbells
Strength

Benefits

Strengthens lower body

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 21 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
66
Average BPM
146
88% of max
Max BPM
166

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,266
Calories
238.2g
Carbs
95.5g
Protein
63.8g
Fats

Micronutrients

Sugar: 12.6g
Sodium: 361.8mg
Cholesterol: 180.1mg
Serving: 436.7g

Meal Preparation

Method: Raw
Prep: 10 min
Cook: 79 min

Calorie Balance Analysis

Calorie Intake
2,266
from food
Calories Burned
733
during workout
Net Balance: +1,533 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~543 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
46 years
Gender
Female
Weight
88.4 kg
Height
1.63 m
BMI
33.3
Obese
Body Fat
35.0%
Lean Mass
57.5 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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