Zottman Curls

Beginner
Chest, Triceps, Shoulders Wall
Yoga

Benefits

Isolates triceps

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
55
Average BPM
168
100% of max
Max BPM
168

Heart Rate Reserve: 100% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,059
Calories
347.5g
Carbs
138.5g
Protein
92.3g
Fats

Micronutrients

Sugar: 20.1g
Sodium: 2,169.1mg
Cholesterol: 92.4mg
Serving: 445.8g

Meal Preparation

Method: Boiled
Prep: 45 min
Cook: 54 min

Calorie Balance Analysis

Calorie Intake
1,059
from food
Calories Burned
661
during workout
Net Balance: +398 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~723 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
24 years
Gender
Female
Weight
40.9 kg
Height
1.64 m
BMI
15.2
Underweight
Body Fat
19.2%
Lean Mass
33.0 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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