Fitness skills: Compound movements are preferred!

Fitness skills: compound movements are preferred!

　　There are two training methods in fitness training: compound training and isolated training

　　Compound movement: also known as basic movements. It refers to the movement of training small muscle groups (such as thighs, back, chests) together with small muscle groups (such as biceps and triceps). It can use relatively large weights, as commonly referred to as the "three major moves" - squats, deadlifts, and bench press.

　　As for: It has a significant effect on enlarging muscle volume and enhancing muscle strength, and it is necessary to improve the coordination between muscles throughout the body. , comprehensively improving physical fitness is also very effective.

　　Isolated movement: refers to movements that only target one local muscle group, or just a small piece of muscle. The weight is relatively small. The isolated movement corresponds to the basic movement. The purpose is to avoid borrowing the help of other parts of the body as much as possible, so that the trained muscles can bear the training load alone to obtain greater training effects

　　Why compound training is preferred!

　　Although what you most desire is to have thick arms and thick pectoralis major muscles, in your first year, Basic training movements such as squats, deadlifts, presses and rowing should be used to lay a solid foundation.

　　Basic compound training movements will help you increase muscle mass in the whole body, because most of these training movements require multiple muscle groups to coordinate force at the same time.

　　For example, in addition to the pectoral muscles, bench press can also stimulate the deltoid anterior and triceps; in addition to training the lower limb muscles, squats can also strengthen the muscle groups in the abdomen and waist.

　　In addition, compared with isolated training movements, do a compound When training movements, you can use much larger weight training.

　　Another important thing is that compared with using light weight to perform isolated training movements, when you use high weight to perform compound training movements, it can encourage the body to secrete more anabolic hormones, such as testosterone and growth hormone.

　　In addition, when you focus on compound training exercises, the body can become more symmetrical without causing imbalance in the development of various parts.

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