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Compound or Isolation Workout – Which Is Better?复合或隔离锻炼-这是更好?

August 26th, 2007 2007年8月26日 · · 4 Comments 4评论 · ·


腿extension.jpg

When I first started my weight training with resistance machines before I learn the dumbbells workout, most of the workouts were actually isolation exercise.当我开始与阻力机器重量训练之前,我学习的哑铃训练,在训练的内容实际上是隔离工作。 Isolation or compound exercises, I had no idea at all.隔离或复合运动,我不知道。 I thought that in order to target a certain muscle, I had to focus more on isolation exercises.我认为,为了针对某一肌肉,我必须集中更多的分离运动。 Fortunately, I did not take long to realize this misconception.幸运的是,我没有花多长时间来实现这一误解。

So, what is actually isolation workout?那么,什么是真正的隔离锻炼? How about compound workout?怎么样复合锻炼?

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. 行,孤立的运动就是运动仅限于一个联合和一个肌肉群。举例来说,腿部伸展是一个孤立的股四头肌演习之一 No other muscle groups are involved, and movement occurs only around the knee joint.没有其他肌肉群参与和运动只有膝关节周围发生。

Other isolation exercises include:其他隔离练习包括:

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.但经过学习蹲,我知道这样做复合演习。 演习复合利益纳入一个以上的肌肉群的使用包括将两个或更多的关节运动。因此,他们允许更大的负载。 More muscle mass is working at the same period of time.更多肌肉质量,为工作在同一时期。

杠铃深蹲与光消融,weight.jpg

I do not really like squat but I never miss that out as one of my leg exercises ever since two years ago.我真的不喜欢蹲但我从来没有错过,以作为我的腿一演习自从两年前。 Squat works the quadriceps, hamstrings, gluteus, lower back, calves, abductors and even abdominals.四头肌,腿筋,臀肌,下背部下蹲工程,小牛,绑架,甚至腹部。

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.另一个例子是卧推,不仅强调了胸部,而且还强调了美洲黑,三头肌,并在一定程度上背部的肌肉。

杠铃工作台,press.JPG

Examples of compound exercises:复合演习的例子:

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.就个人而言,我觉得复合演习是大致相同的方式,我们自然地推,拉和升降机的对象,而隔离演习给我的感觉有点不自然的类型。 For instance, moving a heavy box is not an isolation exercise.例如,移动一个沉重的箱子不是一个孤立的活动。

滑动重boxes.JPG

Having said that, I still do isolation exercises .话虽如此,我还是孤立练习 Isolation exercises are useful for directly exercising muscle groups that cannot be fully exercised in the compound exercises.隔离演习是直接行使肌肉不能充分行使团体复合有用演习。 So, isolation exercises should be used as supplements to your major compound lifts, not in place of them.因此,隔离的工作,应作为您的主要成分升降机补充 ,而不是在他们的地方。 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.例如,假设你已经取消了3个月,做了好节目,复合练习为基础,你意识到你的小腿后面的双腿休息落后。 In that case, adding an exercise that isolates your calves may be needed.在这种情况下,增加一项工作,你的小腿菌株可能需要。

In short, compound and isolation exercises complement each others.总之,复合和孤立练习互补等。

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4 responses so far ↓ 4答复迄今↓
  • baladev baladev // / / May 26, 2008 at 11:00 PM 2008年5月26日晚上11:00

    thanks!谢谢! i discovered this site of yours hours ago and i'm totally hooked!我发现这个网站是你小时前,我完全上瘾! my browser are loaded of your site pages, very imformative for bodybuilder like me (well, a trying hard bodybuilder =D)我的浏览器加载您的网站页面,非常健美像我这样的(当然,一个力图健美=Ḏimformative)

  • bagira bagira // / / Jul 11, 2008 at 9:13 AM 08年7月11日在上午九时13分

    le régime de musculation勒颠覆政权musculation

  • Adriel // 安德列 / / Oct 2, 2008 at 8:27 AM 2008年10月2日在日上午08:27

    Hi,嗨,

    This article is amongst the first I've read regarding body building, despite working out for over five years on and off.这篇文章是众多首先,我读过有关机构的建设,尽管工作5年以上和关闭了。

    People used to call me crazy in the gym when I did bench-press, legs, shoulders and biceps all in one day.用于调用我在健身房疯狂时,我台压人,腿,肩膀和二头肌所有一天。 I found that I liked this way of working out.我发现我喜欢这样的工作出路。 My exercises composed of pull ups, sit ups, bench, pushups and biceps all in one day.我的演习由上拉,一天坐在窗口,长凳,俯卧撑和二头肌所有。 3 sets of 10 except for the sit ups those were more. 3 10台除了坐在窗口的人,比较。

    I never knew that this was called compound workout.我从来不知道这是所谓的复合锻炼。

    Thanks now I have something to defend my self with when isolationists…give me a hard time lol.由于现在我有件事时,保卫孤立...给我一个很难lol我自己。

  • Roabin Roabin // / / May 18, 2009 at 4:29 AM 09年5月18日在日上午04:29

    Just wanted to know your opinion on Arnold's concentration curl, as opposed to the one illustrated on your website.只是想知道你在阿诺德的集中意见卷曲,而不是在您的网站所示的之一。 Although genetics must be considered, he has the best peaked biceps in bodybuilding history.虽然遗传学必须考虑的,他在历史上最好的健美高峰二头肌。 As you know his method for this exercise is a radical departure from the standard version!如你所知,他对这项工作的方法是从标准版大相径庭! Your comments on this are important to me!这对我很重要你的意见!

    Thanks谢谢

    Roabin Roabin

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