BODY SHAPER
Push-ups are the basic exercises that are highly effective. Doing push-ups that really would be useful in strengthening the entire body, especially to form the upper abdomen, chest, triceps, and biceps. Movement of push-ups that really is you should look is 30 cm in front of your hand on the floor, it can keep your neck in a straight line with your body. And when your body off the floor, no body parts is lifted first, meaning the body lifted simultaneously.

Forearm Plank is a total body workout is the most effective. You keep your body in a plank position (like push-ups, but the body propped up by hand to form the elbow) parallel to the floor, to the position of head to toe in perfectly straight. In the forearm plank, arms straight as you hold the body. In the plank position, no part of the body that may be curved, and the entire body must be "locked" with great force.



Crunch is an abdominal exercise that will strengthen the muscles of the center by making him bound and in constant contraction. Crunch is done by lying on the floor with knees bent, then use the abdominal muscles to lift and lower the shoulder. If you feel the tension in other parts of your body besides the stomach, then slow down your movements and focus on the use of abdominal muscles only. Pull your navel inward and outward, hold that position for your movement took place, and rest when you can not maintain that position again.


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Body Shaper

Start exercise body shaper with stretching, why? Stretching keeps the body can move more efficiently. During practice sessions, the muscle will shorten when starting tired. This will inhibit the body's ability to generate speed and power and lead you step less efficient and shorter. Stretching will overcome this, by making fixed muscle length and improve muscle elasticity / flexibility of body tissue. Moreover, if done correctly, stretching will help prevent injury.

Begin by warming up the body shaper exercise for five minutes, light stretching, followed by heating more specific, continue with the core exercises, cooling down, and then stretch again. Never stretching before you warming up. Stretching with high intensity performed prior to exercise, when muscles are still 'cold' and less flexible, is not helpful and it will cause the tendon susceptible to injury.

To warming up, you can perform dynamic stretching, which is a controlled slow motion or low intensity aerobic exercise, like cycling, walking, or jogging. The purpose of warming is a strained muscle flexing to avoid injury.

To stretching, move all the joints one by one slowly. For example, rotate the shoulders, bending the arm or leg into the back of the thigh. Hold each movement between 10 to 30 seconds or until you feel the muscles relax. These movements will stimulate the release of the body's natural lubricants to protect the bone surfaces in these joints.



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Body Shaper

BODY SHAPER

After you perform the basic exercises in the previous article "Courses Body Shaper for Beginners", now we discuss the next exercise program.
Here is the next training pattern:

1-2x6-10: Incline Dumbbell Press
1-2x6-10: Flat Dumbbell Press
1-2x8-15: Dip Superset
1-2x8-15: Dumbbell Flyes
1-2x6-10: Press for Delts
1-2x8-12: Back cable lateral raise
1-2x8-15: Superset Dumbbell Uprights Row
1-2x8-15: Dumbbell flat raises
1-2x6-12: Triceps exercise

1x20 : Squats
1-2x8-20: Leg extensions
1-2x8-12: Seated leg curls
1-2x8-12: Lying Leg Curl
1-2 sets: Leg Press Calf Raise
1-2 sets: Standing Calf Raise

1-2x6-12: Chins
1-2x6-12: 45 row degree of wide grip and close grip
1-2x6-12: 45 degree exercise T Bar Rows
1-2x6-10: Barbell Curls
1-2x8-12: Incline Curls
1-2x8-12: Concentration Curls

Perform these exercises 3 times a week for four consecutive weeks. Once you are familiar with these exercises, the next training pattern, combined with cardio exercise. Cardio workout itself is all the movements that make your heart beat faster and increases blood circulation in the body. Physical exercise is commonly used to burn excess calories and fat in the body. Cardio exercises you can do is swim, run or treadmill.

The following schedule of your body shaper exercises:
Monday: Exercise No. 1
Tuesday: Cardio exercises
Wednesday: Exercise No. 2
Thursday: Cardio exercises
Friday: Exercise No. 3
Saturday: Cardio exercises
Sunday: Rest

So, get good body with body shaper.

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Body Shaper

When someone wants to shape the body, they may be a little confused, what kind of exercise at first they must do, and don't focus first on exercises per body part is too early.. And ideally for beginners like you who want to shape your body, you should start weight training events by selecting a series of basic training before starting a split routine.

The following exercises are recommended for beginners:

• Squats or Leg Press exercises
• Supported Row
• Chins or Pulldowns
• Bench Press
• Shoulder Press
• Pressdowns
• Barbell Curls

The rules are:

• Every movement 3x10-15
• Exercise performed 3 times a week, for four weeks
• The first week, 1 set of each exercise per session
• The second week, 2 sets of each exercise per session
• The third and fourth week, 3 sets of each exercise per session

After conducting a routine exercise for 4 weeks in a row, then you can change the pattern of exercise routines, because your muscles are ready to face a more serious exercise technique. Training patterns will be discussed, in the next article.

Get good body with body shaper exercises.

Healthy Regards
Body Shaper