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

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：

• Bicep – Concentration Curls 二头肌-浓度卷曲运动
• Triceps – Dumbbell Kickback三头肌-哑铃回扣
• Shoulder – Front Dumbbell Raise肩-前哑铃提高

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。

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。

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

• Bench Press 卧推
• Barbell Squats 杠铃浅圆
• Pull ups 上拉

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。

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。

Category: 分类： Weight Training 重量训练 Email This Post 通过电子邮件发送此帖

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