Zottman Curls

Beginner
Core, Lower Back Dumbbells
Strength

Benefits

Targets obliques and improves core rotation

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
56
Average BPM
156
79% of max
Max BPM
198

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

3,004
Calories
305.1g
Carbs
122.7g
Protein
81.5g
Fats

Micronutrients

Sugar: 15.7g
Sodium: 110.4mg
Cholesterol: 29.6mg
Serving: 396.1g

Meal Preparation

Method: Raw
Prep: 9 min
Cook: 61 min

Calorie Balance Analysis

Calorie Intake
3,004
from food
Calories Burned
1,632
during workout
Net Balance: +1,372 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,077 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
58 years
Gender
Female
Weight
108.7 kg
Height
1.91 m
BMI
29.8
Overweight
Body Fat
31.2%
Lean Mass
74.7 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 2.2 liters of water daily.

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