Have you ever heard of compound exercises?
These are the kind of movements that require the activation and usage of multiple muscle groups at one time. An example would be a squat. The polar opposite of compound movements are isolation movements. As the name suggests these movements utilise only one muscle group. An example is the bicep curl.
Compound movements mimic natural movements such as lifting, climbing and throwing and benefit you by developing functional strength and fitness - that is, fitness that can be applied to your day-to-day life.
On the other hand, isolation movements do little to develop any kind of functional fitness. Instead they develop muscular definition and asthetics. These are favourites of bodybuilders as they develop very specific muscle shape.
For most of us isolation exercises are a waste of time. You can exercise the muscles that are targeted in isolation movements in a huge array of compound exercises. At the same time you are performing a natural movement and learning about the way your body works and moves given different challenges. Practicing bicep curls and tricep extensions all day will not make you a better climber, lifter, runner, rower or fighter. And they won't benefit you at work either.
Take a look at your workout. Is it filled with isolation exercises? Can you recognise the compound exercises in your workout? If it's looking like a standard bodybuilder workout - and you're not a bodybuilder - then it's time to get yourself a new program.
Here are a few exercises that we recommend should be incorporated into everyone's fitness routine:
- squats
- deadlifts
- presses
- pull-ups
- cleans
- kettlebell swings
If you need some individual advice, we would be happy to help you. Please take a look at our personal training services.
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