Compound or Isolation Workout – Which Is Better? Spojina ali Izolacija Workout - Kateri je boljši?

When I first started my weight training with resistance machines before I learn the dumbbells workout, most of the workouts were actually isolation exercise. Ko sem prvič začela moja teža usposabljanja z odpornostjo stroje, preden sem se naučiti dumbbells Uvježbavanje, večina z workouts dejansko izvaja ločeno. Isolation or compound exercises, I had no idea at all. Izolacija ali sestavljene vaje, sem imel ne umislek na vse. I thought that in order to target a certain muscle, I had to focus more on isolation exercises. Mislil sem, da je treba za cilj postaviti nekatere mišice, sem moral bolj osredotočiti na izolacijo vaj. Fortunately, I did not take long to realize this misconception. Na srečo ni trajalo dolgo, da se zavedaš tega napačno.

So, what is actually isolation workout? Torej, kaj je dejansko izolacija Uvježbavanje? How about compound workout? Kaj pa spojina Uvježbavanje?

OK, an isolation exercise is one where the movement is restricted to one joint and one muscle group. For instance, the leg extension is an isolation exercise for the quadriceps. OK, za izolacijo izvaja eden, kjer je gibanje omejeno na eno samo skupno in ena mišična skupina. Na primer, podaljšanje nog je izolacija izvaja za Mišica opruzač potkoljenice. No other muscle groups are involved, and movement occurs only around the knee joint. Št druge mišice skupin so vključeni, in gibanja se pojavlja samo okoli kolena skupnega.

Other isolation exercises include: Druge izolacije vaje vključujejo:

• Bicep – Concentration Curls Bicep - Koncentracija Curls
• Triceps – Dumbbell Kickback Opruzač - Bućica Bakšiš
• Shoulder – Front Dumbbell Raise Ramenski - Front Bućica Zvišati

But, after learning squats, I realize the benefits of doing compound exercises. Compound exercises incorporate the use of more than one muscle groups and include movement around two or more joints. Therefore, they allows heavier load. Toda, po učenju squats, jaz vnovčiti koristi delaš spojino vaj. Sestavljene vaje vključujejo uporabo več kot ene mišične skupine in vključujejo gibanje po dveh ali več sklepov. Zato omogoča težji obremenitvi. More muscle mass is working at the same period of time. Več mišične mase, je delo na istem času.

I do not really like squat but I never miss that out as one of my leg exercises ever since two years ago. Res ne kot Čučanj ampak nikoli nisem pogrešal, da je eden od mojih nog vaje odkar dve leti. Squat works the quadriceps, hamstrings, gluteus, lower back, calves, abductors and even abdominals. Čučanj deluje Mišica opruzač potkoljenice, Mišice pregibači noge, mišica, nižje nazaj, telet, abductors in celo abdominals.

The other example will be bench press which not only stresses the chest, but also stresses the deltoids, triceps, and upper back muscles to a certain extent. Drugi primer bo klop pritiskom, ki ne le poudarja prsih, vendar tudi poudarja, da je deltoids, Opruzač in zgornje mišice nazaj do določene mere.

Examples of compound exercises: Primeri sestavljenih vaj:

• Bench Press Bench Press
• Barbell Squats Štangla Squats
• Pull ups Potegni ups

Personally, I find that compound exercises are generally similar to the ways that we naturally push, pull and lift objects, whereas isolation exercises gives me a little unnatural type of feeling. Osebno se mi zdi, da spojine, vaje so na splošno podobne načine, da bomo seveda potiskanje, vlečenje in dvigala predmetov, ker je izolacija vajami mi daje malce nenaravno vrsto občutek. For instance, moving a heavy box is not an isolation exercise. Na primer, premik težke polje ni izolacije uresničevanje.

Having said that, I still do isolation exercises . Ob dejal, da sem še vedno ločeno vaj. Isolation exercises are useful for directly exercising muscle groups that cannot be fully exercised in the compound exercises. Izolacijske vaje so koristne za neposredno uveljavljanje mišične skupine, ki je ni mogoče v celoti izvaja v sestavljenih vaj. So, isolation exercises should be used as supplements to your major compound lifts, not in place of them. Torej, izolacija vaj je treba uporabljati kot dodatki za vašo večjih sestavljenih dvigal, ki niso v kraju njimi. For example, let's say that you have been lifting for three months, doing a good program based on compound exercises, and you realize that your calves are lagging behind the rest of your legs. Za primer, recimo, da ste bili dvigalna za tri mesece, delaš dobro program na podlagi sestavljenega vaje, in se zavedaš, da se vaša teleta so zaostaja za preostalim noge. In that case, adding an exercise that isolates your calves may be needed. V tem primeru se doda izvaja izolatov vaš teleta lahko potrebne.

In short, compound and isolation exercises complement each others. Na kratko, spojine in izolacija vaje dopolnjujejo drug drugega.

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• Legs Workout (4) – Seated Calf Raise Noge Workout (4) - sedijo Calf Raise
• Triceps Workout (1) – Lying Triceps Press or Skull Crusher Opruzač Workout (1) - Lažeš Opruzač Pritisnite ali Skull crusher
• Biceps Workout (3) – Dumbbell Concentration Curl Biceps Workout (3) - Bućica Koncentracija Curl
• Biceps Workout (1) – Barbell Curl Biceps Workout (1) - Štangla Curl

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