When it comes to workouts, there are so many fitness techniques to choose from. Cardio and strength training are the two main categories of fitness to which most exercises fall. Cardio causes the heart to pump and blood to flow, and strength training increases muscle mass and strength.
And while you might think that strength training is the only genre under the umbrella of fitness, strength training can actually be broken down into many different subcategories, each with its own focus and specialty. There is no one subcategory that would necessarily be better than the others because each type serves a different purpose. One form of strength training may be better for one person’s body type and fitness goals, but the same exercises may not be as effective for someone else.
Today we focus on isolation exercises, a category of strength training that helps isolate a specific muscle without affecting the rest of the body and muscles.
Before you dive in, you may be wonderingthat is isolation exercises right?
Well, it’s any movement that uses only one muscle or group of muscles in your body, and all the other muscles are not affected. For example, holding a dumbbell in your right hand and lifting it up to your chest (biceps curl) is an isolation exercise because you only use your biceps.
Opposite isolation exercises are challenging exercises. Complex exercises work on several muscle groups simultaneously. Squats are an example of challenging exercises as they simultaneously strengthen gluteal, core and quadriceps muscles.
Benefits of isolation exercises
The advantage of isolation exercises is that they build muscle for a specific area, excluding all other areas.
Although isolated exercises are not suitable for every fitness goal, they are especially suitable for people with weak muscles due to injuries who need to rest to strengthen their specific area of weakness.
For example, if you are a month on crutches due to a broken leg, then the damaged leg will be unusually strong, and the damaged – unusually weak due to lack of use. Isolation exercises are useful because they can be used to revive balance and harmony in the body.
Isolation movements and exercises are also useful for those who are interested in the aesthetics of strength training – that is, if you do bodybuilding, you will definitely use isolation exercises. These exercises allow you to control your attention to exactly which muscles are working and building, making them so ideal for bodybuilding and advanced strength training.
Disadvantages of isolation exercises
If your goal is to strengthen your whole body as effectively as possible, then isolation exercises may not be the best option.
While complex movements and exercises work simultaneously on many muscle groups, thereby accelerating the process of building muscle mass, isolation exercises work only on one specific muscle group at a time and are therefore much slower. If your goal is to strengthen the whole body as effectively as possible, we recommend performing predominantly complex exercises and working only on isolation exercises to balance or define specific muscles in small doses.
If you have a weak muscle that needs strengthening to achieve balance in your body, then isolation exercises are great. However, if your muscles are balanced and you perform isolation exercises, you run the risk of overstretching a specific target muscle, which can reset the harmony of your body and potentially lead to injury.
Therefore, isolation exercises should never become your main type of muscle strengthening. Instead, use them to improve and specialize your workouts according to your body’s abilities. In some cases, you can turn isolation exercises into complex movements if you are interested in building specific muscles and developing a balanced body in the gym. For example, normal biceps curls go from a basic isolation exercise to a full body movement when you do them by balancing on one leg and holding the other in front of you. Now your legs are working, your core is working, and your sense of balance and strength is developing.
If you are not sure whether isolation exercises are suitable for you, consult a specialist such as a professional trainer or physiotherapist.
Examples of isolation exercises
If only isolation exercises are used in training, they can create some imbalance in your muscle groups, however, if you treat them carefully and spray them into workouts that focus on complex movements, they can become a healthy tool that allows you to focus on specific muscles. .
Here are some of our favorite isolation exercises:
Start standing with your feet hip-width apart. Hold the dumbbells in each hand using the grip at hand. Keeping your shoulders back and your chest raised, start lifting the dumbbells to your chest. Once you finish the curl, slowly lower the dumbbells back down to their original position.
Leaning – either with one hand and the same knee on a bench with a flat back and parallel to the floor, leaning forward with the legs apart and the front hand on the front knee, or leaning forward with the legs and back flat at a 45 degree angle-hold a light dumbbell ( or one in each hand when the legs are together). Bend the elbow (s) to 90 degrees and, keeping the upper arms in the same position, bend the triceps to straighten the arm (s) and slowly return to the starting position. Repeat, not allowing to wave your hands.
This exercise is great because it requires no additional equipment and can easily be done anywhere. Start lying on your back, bend your knees to the ceiling so that your legs lie flat under your buttocks. Spread your arms wide, palms facing the floor. Press on the feet so that the hips rise up, walk until you reach the limit, then slowly move the hips to the floor, repeat.
Where can you do isolation exercises?
Isolation exercises can be done anywhere, however there is a lot of useful exercise equipment and simulators that will help focus on specific muscle groups. Come to think of it, most daily movements require complex movements that involve multiple muscles. It takes intention and focus to highlight a specific muscle, and exercise equipment and equipment is designed for just that!
Not sure which gym is best for you? Join us in Chuze!! We have locations in the southwest and have the tools, experience and machines needed to perform an excellent workout.