Zottman Curls

Beginner
Upper Back, Rear Deltoids Step or Box
Yoga

Benefits

Enhances full-body coordination and stability

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
64
Average BPM
125
69% of max
Max BPM
182

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,743
Calories
346.6g
Carbs
137.5g
Protein
91.6g
Fats

Micronutrients

Sugar: 49.3g
Sodium: 2,315.6mg
Cholesterol: 51.9mg
Serving: 110.0g

Meal Preparation

Method: Roasted
Prep: 47 min
Cook: 69 min

Calorie Balance Analysis

Calorie Intake
1,743
from food
Calories Burned
1,240
during workout
Net Balance: +503 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,170 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
52 years
Gender
Female
Weight
59.9 kg
Height
1.68 m
BMI
21.2
Normal
Body Fat
22.5%
Lean Mass
46.4 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 2.7 liters of water daily.

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