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.当我第一次开始了我的体能训练阻力机器学习之前，我的哑铃锻炼，大部分的训练实际上是孤立的活动。 Isolation or compound exercises, I had no idea at all.分离或复合演习，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，为了针对某些肌肉，我不得不更多地侧重于孤立演习。 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，实际上是孤立的锻炼？ How about compound workout?如何复合锻炼？

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. 好吧，一个孤立的行使是在运动仅限于一个联合和一个肌肉群。举例来说，腿部延长是一个孤立锻炼股四头肌。 No other muscle groups are involved, and movement occurs only around the knee joint.没有其他肌肉群都参与，和运动只发生在膝关节。

Other isolation exercises include:其他隔离演习包括：

• Bicep – Concentration Curls 二头肌-浓度卷发
• Triceps – Dumbbell Kickback三头肌-哑铃回扣
• Shoulder – Front Dumbbell Raise肩-接待哑铃提高

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.但是，在学习蹲下，我意识到这样做的好处复合演习。 复方演习将使用一个以上的肌肉群 ， 其中包括运动在两个或两个以上的关节。因此，他们可以重负载。 More muscle mass is working at the same period of time.更多的肌肉块是在同一段时间。

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决不会错过了这一点，我的腿演习自两年前。 Squat works the quadriceps, hamstrings, gluteus, lower back, calves, abductors and even abdominals.下蹲工程股四头肌，腘，臀肌，下背部，小腿，绑架，甚至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.其他例如将推举它不仅强调了胸部，而且还强调了美洲黑，肱三头肌，和上背部肌肉在一定程度上。

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

• Bench Press 卧推
• Barbell Squats 杠铃蹲
• Pull ups 拉起伏

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，我发现，复合演习通常类似的方式，我们自然推，拉和升降机的物体，而孤立的演习让我有点不自然类型的感觉。 For instance, moving a heavy box is not an isolation exercise.例如，移动一个沉重框并不是一个孤立的活动。

Having said that, I still do isolation exercises .话虽如此，我仍然孤立演习 。 Isolation exercises are useful for directly exercising muscle groups that cannot be fully exercised in the compound exercises.分离演习是有用的直接行使肌肉组织，不能充分行使复合演习。 So, isolation exercises should be used as supplements to your major compound lifts, not in place of them.因此，孤立演习应作为补充到您的主要化合物升降机，而不是取代它们。 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，假设您已经取消了3个月，做了很好的计划基于复合运动，你认识到你的小腿已经落后其余的腿。 In that case, adding an exercise that isolates your calves may be needed.在这种情况下，增加了行使这一菌株的犊牛可能需要。

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

• Triceps Workout (1) – Lying Triceps Press or Skull Crusher三头肌锻炼（ 1 ） -位于三头肌新闻或颅骨破碎机
• Biceps Workout (3) – Dumbbell Concentration Curl二头肌锻炼（ 3 ） -哑铃浓度曲
• Biceps Workout (1) – Barbell Curl二头肌锻炼（ 1 ） -杠铃曲
• Back Workout (4) – Reverse Grip Bent-Over Rows回到锻炼（ 4 ） -反握弯超过行

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