July 23, 2020

Big Ramy Reveals He Will Not Be Competing Again Until 2021 – Fitness Volt and More…

In today’s digest we bring you articles on Big Ramy Reveals He Will Not Be Competing Again Until 2021 – Fitness Volt, The 5-Move HIIT Workout for Strength and Shredding, 3 Very Simple and Effective Exercises for Sagging Buttocks and A Short Workout For The Long Head Of Your Biceps. Hope you enjoy them…

Big Ramy Reveals He Will Not Be Competing Again Until 2021 – Fitness Volt

It’s been a while since we have heard from Big Ramy. Now the Egyptian bodybuilding superstar checks in and reveals what he has been up to the last few months, as well as when we may see him compete again. Without a doubt, Big Ramy is one of the most exciting and promising bodybuilders in…

It’s been a while since we have heard from Big Ramy. Now the Egyptian bodybuilding superstar checks in and reveals what he has been up to the last few months, as well as when we may see him compete again.

Without a doubt, Big Ramy is one of the most exciting and promising bodybuilders in the world today. People know that when he steps on stage, he will always be prepared to deliver his best package. This, coupled with his humble demeanor has made him a fan favorite, with a following of people who are always wanting to support his journey.

Obviously with everything going on in the world, it has been a while since we saw Big Ramy competing. However he took to YouTube recently to update his fans on how things have been for him while in quarantine. Not only that, but he provides a little bit of insight on when he might be competing again.

Ramy explains that for the most part, he has been spending quarantine in various parts of the UAE. Right now he is relaxing at a hotel owned by a friend of his. The video sees them taking a tour of the hotel, seeing the different parts of the facility, including the gym of course. Speaking of, he took a second to explain how hard it has been for him to do any training recently.

“After the quarantine, nobody can train in the gym. It’s breaking the rules in the country. But I have a friend, he gave me some equipment and I tried to train at home.”

Obviously the big question that everyone wants to know, is when the next time Ramy will compete. He explained that his original plan was to compete at the Olympia. However with him not having qualified yet, this will likely not happen, leaving him sitting out until next year.

“Me and Chad (Nicholls) talked after the quarantine, he said we need to stay in shape because we need to be ready for anything to happen for a show. He’s excited for the future, and me too. I’m really excited for the next show. It would be Mr. Olympia, but I have to qualify first and I don’t know exactly which show I would be able to do that. But I’m really excited for next year.”

It is good to see that Big Ramy is healthy and doing well during all of this. Of course, it is disappointing to hear that he will likely not be able to compete this year. However given everything that is going on, and how most bodybuilding shows have been put on hold, it is not all that surprising. 

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Big Ramy Reveals He Will Not Be Competing Again Until 2021 – Fitness Volt was originally published at https://fitnessvolt.com/big-ramy-not-compete/






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The 5-Move HIIT Workout for Strength and Shredding

Even when you have the best intentions, sometimes getting a workout in just doesn’t seem possible on a given day. It might be time constraints or a lack of motivation, and sometimes you just need to find a workout that accommodates both. Enter this killer HIIT routine from trainer and athlete Nicole Monroe, who has…

Even when you have the best intentions, sometimes getting a workout in just doesn’t seem possible on a given day. It might be time constraints or a lack of motivation, and sometimes you just need to find a workout that accommodates both.

Enter this killer HIIT routine from trainer and athlete Nicole Monroe, who has built her brand, Raw Fitness, on practicing what she preaches and sharing her passion for healthy living with her clients and social media followers. On Instagram alone (@msnicolefit), she has an audience of more than 384,000 followers.

If you’re looking for a quick, intense workout that’ll get you pumped with no equipment, she’s got you covered. In an Instagram live workout, Monroe shared a workout that’ll take about 20 minutes (plus the all-important warmup and cooldown).

Watch the full workout below.

The Workout

Warmup: Pyramid Burpees & Jump Squats 5/5, 4/4, 3/3, 2/2, 1/1 Nonstop

WOD: 5 moves 4x 40 secs on 15 sec rest (I will have a timer)

• 4x Mountain Climber x Jump Squats
• 3 Sec Eccentric Push-ups
• Sprinter Sit ups
• Burpee to Reverse Lunges
• Inverted Toe Touches + 2 Jump Jacks

Cool Down
Static stretches



The 5-Move HIIT Workout for Strength and Shredding was originally published at https://bit.ly/2WKwt1n







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3 Very Simple and Effective Exercises for Sagging Buttocks

Not happy with your drooping behind? Tightening the muscles in your buttocks is something that can be achieved with a few simple exercises — no need for pricey equipment or risky surgery! Most especially if you are leading a sedentary lifestyle, it can be very easy for your butt muscles to weaken and hang down,…


Not happy with your drooping behind? Tightening the muscles in your buttocks is something that can be achieved with a few simple exercises — no need for pricey equipment or risky surgery!

Most especially if you are leading a sedentary lifestyle, it can be very easy for your butt muscles to weaken and hang down, giving you an unflattering figure. But the good news is it’s highly reversible, and all you have to do is devote a little of your time and energy to doing the following butt muscle-firming exercises:

Squats

Doing squats is one of the most popular exercises for tightening the muscles in your behind. What’s so nice about squats is they can be performed practically at any given time or day — in your kitchen while watching the morning news or at the office while waiting for some documents to finish printing.

To get started, stand with your feet just slightly shoulder width apart. Slowly and carefully, bend your knees to take your hips closer to the floor. Stop when your thighs are almost parallel to the floor. Remember to keep your back neutral — do not hunch to have those butt muscles engaged. Go back to the starting position. Repeat 12 to 15 times per set.

If you’re new to squats, stick to doing a set or two each time. And if you want extra challenge, grab a pair of lightweight dumbbells as you perform squats.

Donkey Kicks

Just like squats, donkey kicks are well-known for firming up the muscles in the buttocks. Each repetition really targets those butt muscles, and you will surely feel that when you try this exercise! By the way, donkey kicks also go by a few other names, including “rear glute kicks” and “quadruped hip extensions”.

You have to be on all fours to perform this exercise, and it’s perfectly fine if you want to carry it out with the help of an exercise mat to ward off knee discomfort. While keeping your back straight and your neck relaxed, lift your right leg to about the level of your buttocks. While doing so, your knee should remain bent and your foot flexed. Hold it for a couple of seconds while clenching your butt muscles, and then go back to the starting position. Repeat using the left leg.

Try to do 3 sets of donkey kicks, each set consisting of 15 to 20 repetitions per leg. It’s completely up to you whether you want each set to consist of alternating kicks, or focusing on a single leg each time.

Froggers

On the hunt for a really challenging buttock-firming exercise? Then performing froggers is what you are looking for. Doing this particular exercise designed for dealing with a sagging but requires you to be flat on your stomach, so it’s a good idea for you to get your hands on an exercise mat.

To begin, lie on your stomach on your exercise mat. Place your arms on your sides, with your palms towards the ceiling. Bend both of your knees while keeping them at about hip distance. While maintaining a neutral spine, take your upper legs off the floor by just a few centimeters as you attempt to reach the ceiling with the soles of your feet. Hold the position for a couple of seconds, and then go back to the starting position.

You only have to do a single set of froggers each time, but try to complete 30 repetitions. It’s perfectly fine if you can do only 10 or 15. Eventually, you will be able to carry out more!

Performing these 3 very simple exercises on a regular basis can help in making that sagging butt of yours go away in no time. Just remember to stay physically active in between sessions to maintain the tightness of those muscles!

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3 Very Simple and Effective Exercises for Sagging Buttocks was originally published at https://www.healthybuilderz.com/3-simple-effective-exercises-sagging-buttocks/







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A Short Workout For The Long Head Of Your Biceps

When you first start training arms, the basic exercises are all you really need to grow them. While barbell and dumbbell curls are enough for a novice, eventually you’ll need to do more specific work to see those arms grow bigger, stronger, and better. If you’ve been in the iron game for a while, you…

When you first start training arms, the basic exercises are all you really need to grow them. While barbell and dumbbell curls are enough for a novice, eventually you’ll need to do more specific work to see those arms grow bigger, stronger, and better.

If you’ve been in the iron game for a while, you know what I mean. Advanced arm training requires breaking down the biceps into parts, targeting the short head and the long head separately. If you’re unfamiliar with arm anatomy, the biceps brachii have two heads. (Hence the “bi” in biceps.) The long head is the outer part of the biceps, so when you see a photo of a back double-biceps pose, the part of the biceps you see is the long head.



Advanced arm training requires breaking down the biceps into parts, targeting the short head and the long head separately.

Focusing on the long head will not only improve the overall look of your biceps, it will also help you add size and improve strength for other pulling movements. You can add this simple workout to your current biceps routine, or include it as a finisher on back days.

This workout is a quick, focused superset. You can either do it as prescribed or flip the order to add variety. If you want to do each exercise as standard sets, that’s OK too, but keep in mind that it will take a little longer to complete.

A Short Workout for the Long Head of Your Biceps

Barbell Curl

3 sets, 8-10 reps


+

1

more exercises

Don’t rest between exercises within the superset, but rest 45-60 seconds between supersets.

Technique tips

Close-grip barbell curl

This might seem weird, but to target the outer head of the biceps, you actually need to use a closer grip on barbell curls. Place your hands close together on the barbell—they don’t need to touch, but your thumbs should be close, and your hands should be closer than shoulder-width apart.

As you curl the bar, focus on lifting with your pinkies. This will put a little more emphasis on the long head. Keep your elbows back, and squeeze the bar at the top like you’re trying to crush it. Hold this contraction for two counts before lowering the weight. While you shouldn’t be trying to break records with your chosen weight, make sure it’s heavy enough to force you to work hard.

Incline dumbbell hammer curl

Use a high incline on an adjustable bench. Stick your chest out and pull your shoulders back. To target the biceps, let your arms hang and keep your elbows back as you curl. You should control the weight, not the other way around, so focus on squeezing the weights up and try not to swing.

At the top of the curl, squeeze your biceps for the same two-count you did with the first exercise. Then, lower the weights all the way back down until you can flex your triceps. Don’t let momentum take over at any point.





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