Zottman Curls

Intermediate
Shoulders, Upper Back Parallel Bars or Chair
Yoga

Benefits

Combines lower body and upper body 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
62
Average BPM
122
64% of max
Max BPM
191

Heart Rate Reserve: 46% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,980
Calories
206.8g
Carbs
82.0g
Protein
54.9g
Fats

Micronutrients

Sugar: 41.8g
Sodium: 537.3mg
Cholesterol: 239.2mg
Serving: 199.9g

Meal Preparation

Method: Steamed
Prep: 57 min
Cook: 12 min

Calorie Balance Analysis

Calorie Intake
1,980
from food
Calories Burned
832
during workout
Net Balance: +1,148 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~785 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
49 years
Gender
Female
Weight
68.6 kg
Height
1.62 m
BMI
26.1
Overweight
Body Fat
28.9%
Lean Mass
48.8 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 1.9 liters of water daily.

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