Zottman Curls

Advanced
Glutes, Hamstrings, Core Cable Machine
Yoga

Benefits

Improves lower 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 4 sets of 22 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
54
Average BPM
131
71% of max
Max BPM
183

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,298
Calories
229.0g
Carbs
90.8g
Protein
60.9g
Fats

Micronutrients

Sugar: 5.9g
Sodium: 2,100.1mg
Cholesterol: 93.9mg
Serving: 466.1g

Meal Preparation

Method: Raw
Prep: 27 min
Cook: 117 min

Calorie Balance Analysis

Calorie Intake
2,298
from food
Calories Burned
1,325
during workout
Net Balance: +973 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,231 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
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
45 years
Gender
Male
Weight
80.6 kg
Height
1.76 m
BMI
26.0
Overweight
Body Fat
27.9%
Lean Mass
58.1 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 3.5 liters of water daily.

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