Compound or Isolation Workout – Which Is Better?複合或隔離鍛煉-這是更好？

When I first started my weight training with resistance machines before I learn the dumbbells workout, most of the workouts were actually isolation exercise.當我第一次開始了我的體能訓練阻力機器學習之前，我的啞鈴鍛煉，大部分的訓練實際上是孤立的活動。 Isolation or compound exercises, I had no idea at all.分離或複合演習，我不知道。 I thought that in order to target a certain muscle, I had to focus more on isolation exercises.我認為，為了針對某些肌肉，我不得不更多地側重於孤立演習。 Fortunately, I did not take long to realize this misconception.幸運的是，我沒有花多長時間來實現這一誤解。

So, what is actually isolation workout?那麼，實際上是孤立的鍛煉？ How about compound workout?如何複合鍛煉？

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，一個孤立的行使是在運動僅限於一個聯合和一個肌肉群。舉例來說，腿部延長是一個孤立鍛煉股四頭肌。 No other muscle groups are involved, and movement occurs only around the knee joint.沒有其他肌肉群都參與，和運動只發生在膝關節。

Other isolation exercises include:其他隔離演習包括：

• Bicep – Concentration Curls 二頭肌-濃度捲髮
• Triceps – Dumbbell Kickback三頭肌-啞鈴回扣
• Shoulder – Front Dumbbell Raise肩-接待啞鈴提高

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，在學習蹲下，我意識到這樣做的好處複合演習。 複方演習將使用一個以上的肌肉群 ， 其中包括運動在兩個或兩個以上的關節。因此，他們可以重負載。 More muscle mass is working at the same period of time.更多的肌肉塊是在同一段時間。

I do not really like squat but I never miss that out as one of my leg exercises ever since two years ago.我真的不喜歡蹲但我決不會錯過了這一點，我的腿演習自兩年前。 Squat works the quadriceps, hamstrings, gluteus, lower back, calves, abductors and even abdominals.下蹲工程股四頭肌，膕，臀肌，下背部，小腿，綁架，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.其他例如將推舉它不僅強調了胸部，而且還強調了美洲黑，肱三頭肌，和上背部肌肉在一定程度上。

Examples of compound exercises:複合演習的例子：

• Bench Press 臥推
• Barbell Squats 槓鈴蹲
• 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.就個人而言，我發現，複合演習通常類似的方式，我們自然推，拉和升降機的物體，而孤立的演習讓我有點不自然類型的感覺。 For instance, moving a heavy box is not an isolation exercise.例如，移動一個沉重框並不是一個孤立的活動。

Having said that, I still do isolation exercises .話雖如此，我仍然孤立演習 。 Isolation exercises are useful for directly exercising muscle groups that cannot be fully exercised in the compound exercises.分離演習是有用的直接行使肌肉組織，不能充分行使複合演習。 So, isolation exercises should be used as supplements to your major compound lifts, not in place of them.因此，孤立演習應作為補充到您的主要化合物升降機，而不是取代它們。 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，假設您已經取消了3個月，做了很好的計劃基於複合運動，你認識到你的小腿已經落後其餘的腿。 In that case, adding an exercise that isolates your calves may be needed.在這種情況下，增加了行使這一菌株的犢牛可能需要。

In short, compound and isolation exercises complement each others.總之，複合和孤立演習互補等。

Category: 分類： Weight Training 體能訓練 Email This Post 通過電子郵件發送此帖

• Legs Workout (4) – Seated Calf Raise腿鍛煉（ 4 ） -坐犢牛提高
• Triceps Workout (1) – Lying Triceps Press or Skull Crusher三頭肌鍛煉（ 1 ） -位於三頭肌新聞或顱骨破碎機
• Biceps Workout (3) – Dumbbell Concentration Curl二頭肌鍛煉（ 3 ） -啞鈴濃度曲
• Biceps Workout (1) – Barbell Curl二頭肌鍛煉（ 1 ） -槓鈴曲

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