Contents
Features of isolating exercises and their differences from the basic ones. Benefits and benefits of such exercises. How to enhance the effect of working out individual muscles. Contraindications for isolation exercises.
Isolation exercises are exercises in which the main load (at least 80%) falls on only one muscle or muscle group. For example, when lifting a kettlebell with one hand, the biceps are trained, while the front delta and forearm muscles are involved. However, the main load is taken by the biceps – one muscle. In the process of flexion and extension of the legs on the simulator, the knee joint and the quadriceps muscle work – this is a muscle group.
The main types of isolation training
Isolation exercises can be performed on the following muscle groups:
- on the muscles of the back;
- on the muscles of the legs;
- on the triceps muscles;
- on the muscles of the biceps;
- on the pectoral muscles;
- on the muscles of the shoulders;
- on the muscles of the buttocks.
In fact, all isolating exercises are those that do not belong to the basic ones. The latter involve the load on several muscle groups at once. See also: What is Burpee training?
What is isolation exercise for?
This type of exercise is usually used by professional bodybuilders before competitions, because after a sharp “drying” they do not have enough energy to do basic exercises. Isolation exercises allow bodybuilders to prepare the body for performance without undue effort.
The effect of these trainings is expressed as follows:
- increased blood filling (pumping) of the working muscles;
- adjustment of proportionality and relief of muscles;
- improvement of neuromuscular communication.
In addition, with the use of isolating exercises, it is possible to organize a full-fledged training in the presence of injuries, overloads of the central nervous system and the articular-ligamentous apparatus, when the implementation of basic exercises is difficult or impossible.
When is isolation exercises not suitable?
For beginners in bodybuilding, isolation exercises will not bring significant benefits, and they will take a lot of time. Most often, “isolation” has a much lower load than basic classes, so it will take longer to achieve a visible result. It is much more effective to focus on the basic exercises and perform them for at least 80% of the time of the entire workout.
Also, isolation exercises are not suitable for those who want to build muscle and / or reduce the percentage of body fat. However, “isolation” will be effective in building a sculpted and toned body without “pumping” the muscles. Also Read: Effective Back Pain Relief Exercises
How to improve the effectiveness of isolation training?
A full-fledged training should include both basic and isolating exercises, but the latter should be given less time. The right approach is also important.
To get the maximum effect from isolation exercises, you need to increase blood flow to the muscles. To do this, it is recommended to use small weights. With excessive load, not only the target muscle group will be involved, but also secondary muscles, which will reduce the effectiveness of the workout. In addition, working with a small weight allows you to better follow the technique and work out each exercise more carefully.
For blood supply and pumping of the target muscle, you should practice with full dedication, carefully concentrate on the muscles that are under load at the moment. Also Read: Lower Body Exercises
You can also enhance the effect of isolation exercises by increasing the number of repetitions to at least 12. If you have the strength to engage further, then you can increase the number of repetitions, working out the target muscles as much as possible.
Contraindications to exercise
It is contraindicated to perform isolating exercises in case of serious diseases of the spine, pathologies of the cardiovascular system, elevated body temperature, and diseases of the central nervous system. There are also time limits for injuries to muscles, tendons and joints, if they are expected to be involved in exercises.