September 3, 2020

Strong & Lean Workout Part 2 and More…

In today’s digest we bring you articles on Strong & Lean Workout Part 2, HERE’S HOW TO WORK OUT YOUR ARMS IN THREE MINUTES FLAT, New York Pro 2020 Open Bodybuilding Lineup Revealed and HOW TO GET A BIGGER BUTT, WIDER HIPS AND THE PERFECT BOOTY. Hope you enjoy them…

Strong & Lean Workout Part 2

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Strong & Lean Workout Part 2 was originally published at LINK






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HERE’S HOW TO WORK OUT YOUR ARMS IN THREE MINUTES FLAT

We teamed up with NYC trainer Anna Altman to create a series of at-home workouts that you can do in 180 seconds. Everyone can spare at least three minutes in their day. With that in mind, we asked NYC fitness trainer Anna Altman to create a set of targeted three-minute workouts — first up: arms […]


We teamed up with NYC trainer Anna Altman to create a series of at-home workouts that you can do in 180 seconds.

Everyone can spare at least three minutes in their day.

With that in mind, we asked NYC fitness trainer Anna Altman to create a set of targeted three-minute workouts — first up: arms — for every level.

“A lot can be accomplished in three minutes,” said Altman. “You can get your heart rate up within the first 15 seconds. You can exhaust muscle groups within one minute. If you do at least one high-intensity, three-minute workout a week, you’ll likely see some strength gain. You’ll also help build lung capacity and endurance.

Why only three minutes?

Some research suggests that quick, high-intensity workouts can produce many of the same physical benefits as workouts that are slow and steady. And those benefits often continue even after the workout is over.

“[After working out], your body continues to take in more oxygen that it would have if you hadn’t worked out, and this continues for several hours,” explained Altman. “If your body is taking in more oxygen, you’re burning more calories, and that can contribute to things like your metabolism rate.”

 BEGINNER

Infographic by Chris Ritter / Workout by Anna Altman

 INTERMEDIATE

Infographic by Chris Ritter / Workout by Anna Altman

Infographic by Chris Ritter / Workout by Anna Altman

What’s the best way to do these?

For maximum results, Altman recommends doing three, three-minute workouts consecutively: whether that’s going through beginner, intermediate, and advanced sets — or choosing one and cycling through it three times, with a 60-second break in between.

Ideally, she says, you’re pairing these with regular physical activity too: exercising for 30 minutes or more three times a week. But at the same time, it’s important not to get wrapped up in — or intimidated by — numbers and routines.

“Just get your butt off the couch,” says Altman. “As long as you’re moving, no amount of time is too small.”
Source : www.buzzfeed.com



HERE’S HOW TO WORK OUT YOUR ARMS IN THREE MINUTES FLAT was originally published at LINK







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New York Pro 2020 Open Bodybuilding Lineup Revealed

The 2020 IFBB New York Pro goes down this weekend, even though it is not in New York. This is the list of open bodybuilders competing at this titular show. This year’s New York Pro is going to be a bit different than previous years, as is expected when the show takes place in a […]

The 2020 IFBB New York Pro goes down this weekend, even though it is not in New York. This is the list of open bodybuilders competing at this titular show.

This year’s New York Pro is going to be a bit different than previous years, as is expected when the show takes place in a global pandemic. The biggest change to the show comes from the fact that it will not actually be taking place in New York, instead going down in Florida where the restrictions on public gatherings are a little more lax. However this has done nothing to curb the enthusiasm of the bodybuilding fanbase, who is excited to see these athletes compete for an invitation for the Mr. Olympia this December.

Ahead of this contest, fans have been wondering who they might see competing in Florida. Just a few days before the show begins, the IFBB revealed the full list of Open competitors who will be taking the stage. This is the full list of the 20 athletes who will face off against each other on stage.

  1. Sulaiman Altarkit (Kuwait)
  2. Anthoneil Champagnie (Florida, U.S.)
  3. Maxx Charles (New York, U.S.)
  4. Phil Clahar (Florida, U.S.)
  5. Jon De La Rosa (Florida, U.S.)
  6. Dobromir Dimchev Delev (Bulgaria)
  7. Camilo Andres Diaz Garzon (Columbia)
  8. Quinton Eriya (Ontario, Canada)
  9. Dorian Haywood (Colorado, U.S.)
  10. Kenneth Jackson (Michigan, U.S.)
  11. Matt Kouba (Illinois, U.S.)
  12. Patrick Moore (Texas, U.S.)
  13. Hassan Mostafa (Egypt)
  14. Steven Reese (Florida, U.S.)
  15. Justin Rodriguez (New York, U.S.)
  16. Jorge Trejo Reyes (Texas, U.S.)
  17. Derek Upshaw Morgan (Massachusetts, U.S.)
  18. Antoine Vaillant (Ontario, Canada)
  19. Iain Valliere (Ontario, Canada)
  20. Dwayne Walker (Florida, U.S.)

This is actually a pretty solid lineup for this year’s New York Pro. There are a lot of athletes who have been looking really good lately, that are hoping to have stand out performances this weekend. Patrick Moore has been grinding away at the gym, and he has shown us that he is looking sharp. Of course Maxx Charles has never backed down from a challenge, and he is sure to make a big splash. However the one that seems to be capturing the most attention heading into this contest is Antoine Vaillant, who has been showing himself to be in outstanding shape over the last few weeks.

The 2020 IFBB New York Pro goes down this Saturday, September 5th, beginning with prejudging at 8am (EST). This contest will bring with it some pretty big changes, but this will give an athlete the chance to shine and set themselves apart as a legitimate challenger at this year’s Olympia, in December.

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New York Pro 2020 Open Bodybuilding Lineup Revealed was originally published at LINK







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HOW TO GET A BIGGER BUTT, WIDER HIPS AND THE PERFECT BOOTY

Try this workout if you want to build your side glutes and get wider hips! This will definitely help to round out your booty. Of course, you’ll need to make this workout more challenging by adding more weights or by doing my volume or reps. Glute Bridge With Abduction Banded Glute Bridge – Feet hip […]

Try this workout if you want to build your side glutes and get wider hips! This will definitely help to round out your booty. Of course, you’ll need to make this workout more challenging by adding more weights or by doing my volume or reps.



Glute Bridge With Abduction

  • Banded Glute Bridge – Feet hip distance apart with a strong push through the heels. Do not let your knees cave in at the banded area. Tuck your hips under at the top & squeeze tightly before lowering back down towards the ground.

Side Leg Abduction

side-lying-hip-abduction

  • Lie on your right side with both legs straight and your back against a wall.
  • Without moving your left (top) leg away from the wall, turn that leg inward so your toes point toward the ground. (Initiate this movement from the hip, not by twisting the knee or ankle.)
  • Exhale and engage your core, then lift the top leg as high as you can, maintaining contact with the wall and keeping your foot angled downward.
  • Inhale as you slowly lower the leg to the starting position.
  • Perform 20 reps, then switch sides. Perform two sets per side.


Lateral Lunge

Image result for lateral lunge

  • Holding a dumbbell in each hand, stand with your core braced and your feet hip-width apart. 2. Take one step to the right, lowering your right knee until it forms a 90-degree angle to the floor, and the dumbbells are near your right ankle.
  • Push up with your right foot and return to the starting position. Repeat on the left side for 1 rep

Lunge to Single Leg Deadlift


Step 1: Begin by grasping a dumbbell in each hand.
Step 2: Take a wide step out with the left leg and lower yourself into a lunge position. Keep your back straight, your chest up, and your front leg bent at a 90-degree angle.
Step 3: Push off with the back leg (weight in your heel), while straightening the front leg. Then, slowly balance yourself on one leg, lowering the dumbbells and chest toward the ground, be sure to keep the abs in tight and the back straight.
Step 4: From this position, return back to standing position and repeat the whole movement stepping out into a lunge with your left leg. Repeat for 60 seconds, alternating legs each time.





HOW TO GET A BIGGER BUTT, WIDER HIPS AND THE PERFECT BOOTY was originally published at LINK