If you are doing gym to gain muscle, reduce fat or improve your figure, you have probably heard of two concepts: compound exercise and isolation exercise. Both types of exercise have their own benefits and when you know how to combine them properly, you will achieve the best results.
Basic differences
Compound exercises: These are movements that use multiple joints and muscle groups at the same time. For example: squat, hop a bar, push your chest, deadlide. These exercises help you increase your total strength, burn more calories, and save time.
isolation exercises: Focus on one muscle group or joint only. For example: fold your forearms (arms), kick your feet (heads), and lift your shoulders (shoulders). These exercises help clarify muscle features, improve balance and are often used in bodybuilding or injury recovery.
The collection of substances is suitable for people who want to gain muscle quickly, effectively reduce fat and improve cardiovascular health. They simulate daily movements such as sitting, standing, pushing, pulling," says Dr. Katrina Carter, a physiotherapist at the University of California, USA.
Icessive exercises are great for muscle recovery, especially after injury or surgery, says Dr. Aubrey Bailey, a clinical physical therapist in Washington, USA. They also help strengthen muscle groups that support large exercises.
Specific example:
After squat, you can do extra leg stretches to strengthen your thighs.
After the chest push-ups, you can do Tricep kickback to focus on your back.
If you are doing a hop-on, you should add a bicep curl to increase the pull-up.
Mistakes to avoid
Not warming up thoroughly before exercising.
practising incorrect techniques can easily cause back, shoulder, and knee injuries.
Lifting weights is too heavy, beyond the body's ability.
Not getting enough rest between workouts, at least 24-48 hours with the same muscle group.
Changing your exercises too often makes the body unable to adapt.
Remember, doing the right workout is more important than doing heavy work. Spending time learning techniques and listening to your body is essential, Dr. Carter emphasized.
Combine both for optimal results
Instead of choosing one of the two, you should combine both solid-state exercise and isolated exercise. For example:
Start your workout with 1-2 compound exercises (squat, chest push...)
Then add 1-2 isolation exercises for each small muscle group to increase effectiveness.
If you are a beginner or want to have a clear exercise plan, consult your personal trainer for appropriate advice.
