Zottman Curls

Advanced
Obliques, Core Resistance Band
Strength

Benefits

Activates and strengthens glutes

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 15 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
58
Average BPM
135
70% of max
Max BPM
192

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,295
Calories
322.8g
Carbs
128.7g
Protein
85.4g
Fats

Micronutrients

Sugar: 6.7g
Sodium: 2,403.5mg
Cholesterol: 245.8mg
Serving: 101.2g

Meal Preparation

Method: Raw
Prep: 61 min
Cook: 50 min

Calorie Balance Analysis

Calorie Intake
2,295
from food
Calories Burned
1,523
during workout
Net Balance: +772 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~955 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
44 years
Gender
Female
Weight
89.1 kg
Height
1.99 m
BMI
22.5
Normal
Body Fat
24.2%
Lean Mass
67.5 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 2.0 liters of water daily.

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