Every now and then you have to hear that isolation exercises masses do not bring. Why then do them? A training program that includes only gives less muscle gain than the same basic one, but supplemented with isolations. It would seem that it is not entirely clear why. After all, this type of exercise is in no way aimed at muscle growth, with its help the muscle is well polished, it becomes more prominent. Sports science explains it simply. Basic exercises activate only the mechanism of muscle tissue growth itself and that's it. Simply put, they only give a command to muscle growth. Isolating exercises, on the other hand, have the property of expanding the thin capillary network in muscle tissue. Due to this, the muscle is filled with blood, and with it, it absorbs anabolic hormones, along with nutrients, which provide muscle growth.

It turns out that isolating exercises are the basis for the start of building muscle tissue. It is worth noting that basic exercises also increase blood saturation of the muscle, but here we are only dealing with an increase in the lumen of large vessels. Without isolations, basic exercises in terms of their function of muscle growth simply will not work. However, another statement is also true here. Without basic exercises, isolated exercises are also meaningless, and by definition they cannot give any increase. Basic exercises, supplemented by two or three isolating ones, are the biological basis for success in bodybuilding, leading to pumping huge muscles that are not available for other sports.

Basic rules for performing isolation exercises:

1. To achieve a strong pumping (blood filling) of the muscle use a light working weight. With excessive weight, the load is also distributed to the assistant muscles, which receive a large pumping, and with it the blood. Light weight will also help you maintain perfect technique from the very beginning to the end of the exercise. In this case, you will accurately direct the load to the target muscle.
2. To enhance pumping do the exercises with maximum emphasis. Do not "hollow" the working muscle indifferently, exclude the principle "just to do it." You must fully feel your muscle. Remember that the intensity of isolation should not be less than in basic exercises. A prerequisite here is also a pause at the top point of the amplitude, which will allow for a greater pumping of the working muscle, to expand the lumen of the vessels more, which will give a greater muscle gain.
3. More replays! The optimal number of repetitions in isolating exercises is 12-15 times. In the case of a decrease in the number of repetitions, the working muscle simply does not have time to get the proper level of pumping. If after 12-15 times you still have strength, do it without hesitation until 18-20.

Here are the best isolation exercises for each muscle group:

Related videos: "Isolated Biceps Workout"

Hello friends!

I immediately apologize for the two-week break, I was a little distracted by other projects - this is not a plus for me. Also welcome to everyone who has recently joined us in these two weeks. So, today we will talk about the sequence of performing certain exercises. To be more precise: what exercises should be performed first, basic or isolating? This is a very important point, especially for beginners. Your further progress will depend on the sequence of execution.

What exercises to do first?

First, let's remember what basic and isolating exercises are. Basic exercises are when several muscle groups work at once, they are also called multi-joint exercises. Isolation exercises are the work of only one muscle group or otherwise - single joint exercises.

The main basic exercises are:

• Barbell or Dumbbell Bench or Angled Press (CHEST + Shoulders + Triceps)
• Standing or sitting barbell or dumbbell press (SHOULDERS + triceps)
• Barbell Squats (glutes + quads)
• Deadlift (lower back + glutes + front and back thighs)
• Medium or wide grip pull-ups (biceps + lats)
• Barbell or dumbbell row to the belt in an incline (back + biceps + rear deltas)
• Push-ups on the uneven bars or from the floor (chest + triceps + shoulders)

Basic isolation exercises:

• Barbell or dumbbell curls (biceps)
• Extension of arms with a barbell or dumbbells (triceps)
• Mahi with dumbbells in front of you (front shoulder delta)
• Mahi with dumbbells to the sides (back shoulder delta)
• Breeding dumbbells lying down (pectoral muscles)
• Leg extension on the simulator (quadriceps)
• Leg curl on the simulator (hamstrings)

Remembered? Excellent. Let's get to the point. Always try start training with basic exercises- this will positively affect the development of your muscles and the growth of strength. strength = growth. Strength is one of the main criteria for muscle growth.

If you start with an isolation exercise, such as a barbell curl, then you won’t be able to fully work on pull-ups, because. a clogged bicep won't let you do that. As a result, they will not receive the load. Another example: a tired triceps will interfere with the bench press, etc.

But there are options when you can start training with isolating muscles if they are not involved in the basic exercise. For example, French press for triceps and then deadlift or squats, but count the energy. Isolation exercises can be as exhausting as basic exercises. Therefore, I almost always start my workouts with basic exercises. For beginners, this is especially recommended, mainly for laying the muscular foundation.

That's all for today. Follow the sequence.

Surely, you have repeatedly come across such concepts in bodybuilding and fitness as basic and isolating exercises. After all, everyone around only says that you need to make a base, no isolation ... For beginners, the question immediately arises: "what are basic and isolation exercises?". This is what will be discussed next. In addition, below will be a list of basic and isolation exercises for all major muscle groups. But first things first.

Basic and isolation exercises

Let's start with the main question of what are basic and isolating exercises. Simply put, basic and isolating exercises are such a conditional classification of exercises in bodybuilding and fitness, which is based on the number of muscles and joints involved in the exercise in the exercise. An exercise is called basic or multi-joint if at least 2 joints and muscle groups work during its execution. In an isolated exercise, one joint works and one muscle group is targeted. Therefore, they are also called single-joint.

For example, the leg extension in the machine is an isolated exercise for quadriceps, since it only involves the knee joints and is designed to target the quadriceps femoris. Squats are considered basic exercises, as they involve a large muscle mass and during their implementation the knee, hip and ankle joints work.

As a rule, basic or complex exercises in bodybuilding and fitness are used to increase strength and muscle mass, since they simultaneously involve many large and small muscle groups. Therefore, complex exercises so effectively allow you to build muscle mass and increase strength in the shortest possible time.

However, multi-joint exercises are also effective for weight loss as they burn more calories than local or isolated exercises. That is why, all consist mainly of complex exercises for the whole body.

Why is isolation needed?

Isolated exercises are used to “polish” individual muscle groups. As a rule, they are performed at the end of a workout in order to purposefully “finish off” the target muscle. An exception is the method of preliminary fatigue, when an isolated exercise is performed first, and then a basic one. However, no matter what your goals are and what order of exercises you use in your workout, the core of your training program should be predominantly multi-joint muscle exercises. This is especially true for naturals, as heavy basic exercises with free weights provide the necessary level of stress for a hormonal response and further trigger muscle growth.

However, don't completely eliminate single-joint exercises from your routine. Indeed, with the correct construction of the training process, certain benefits can be derived from them. For example, after completing basic exercises, you can perform one isolated exercise in order to target the target muscle group. Then the anabolic hormones that have been developed after performing heavy basic exercises, along with the bloodstream, will enter the muscles that we need.

LIST OF BASIC AND ISOLATION EXERCISES FOR ALL MUSCLE GROUPS

MUSCLES OF THE LEGS

Basic leg exercises include:

• all types of squats;
• deadlifts on straight legs;
• leg presses;
• lunges.

Leg isolation exercises include:

• leg extension in the simulator;
• leg curls in the simulator;
• toe lifts.

BACK MUSCLES

Basic back exercises include:

• all types of pull-ups;
• horizontal traction;
• vertical traction;
• deadlifts;

Back isolation exercises include:

• tilts with a barbell forward;
• pullover in the simulator;
• hyperextension;

CHEST MUSCLES

Basic chest exercises include:

• all types of bench presses with a wide grip;
• push-ups on the bars for the pectoral muscles;

Chest isolation exercises include:

• breeding dumbbells lying down;
• mixing hands in a crossover;
• pullover.

DELTOID MUSCLES

Basic shoulder exercises include:

• all types of bench presses standing and sitting;
• thrust to the chest or chin;

Shoulder isolation exercises include:

• swing dumbbells to the sides;
• swing dumbbells in front of you;
• dilution of hands in the simulator.

MUSCLES OF THE ARM

The basic exercises for the muscles of the hands include:

• pull-ups with a reverse grip;
• lifting the bar for biceps *;
• push-ups on the uneven bars for triceps;
• reverse push-ups from the bench;
• narrow grip bench press;

Isolated exercises for arm muscles include:

• concentrated lifting of a dumbbell for biceps;
• bending the arms on the Scott bench;
• hammers with dumbbells;
• extension of arms on the simulator and with dumbbells;
• french presses.
• flexion and extension of the wrists.

In the field of bodybuilding, there are three main types of exercises, endowed with a number of specific features. These include shaping, basic and isolating power loads. They are differentiated by the number of muscles involved in the training process and the effect on the athlete's body. Today we will talk about isolation exercises, their definition, differences, purpose and role in the training process.

Concept definition

What is an isolation exercise? This type of physical activity purposefully affects only one muscle group (or a separate muscle tissue). Advanced bodybuilders call them "Isolation" for short.

When performing isolated exercises, one joint is involved (in some cases, two symmetrical joints). Such physical activity is given to the body easier, because. performing Isolation is easier both physically and psychologically. After a light workout, there is no post-workout stress, which in itself is a plus. Localized training requires considerable technical equipment: special equipment, simulators, pancakes, barbells, dumbbells. Newcomers to the gym should forget about introducing such activities into the training program. Even professional bodybuilders give them an insignificant 15-20% of the total exercise program.

What is the difference between basic exercises and isolation exercises? To begin with, the basic loads (Base) are aimed at pumping several muscle groups, several joints are involved in the process, so the body is forced to work to the maximum. They form the basis of any training program and are the dominant component in any bodybuilder's physical activity. As a result, the athlete builds muscle mass, becoming stronger. Isolation exercises are just an addition to the Base, endowed with auxiliary functions.

The role of isolation exercises in the training process

Having described the insignificant role of Isolation, a completely fair question arises, why do we need isolation exercises at all? Despite the modest functionality, such physical activities are very useful. With their help:

1. In the working muscles, blood flow increases, which contributes to pumping (when performing Isolation at the final stage of training).
2. The proportionality and relief of the body improves.
3. Neuromuscular connections are stabilized, the selected muscle groups are preliminarily tired (during Isolation before the main set of exercises).
4. “Lagging” muscle groups are worked out, separate parts of the body are formed.

Both sexes use isolation exercises for specific tasks.

List of isolation exercises for different muscle groups

Isolation exercises for a separate muscle group allow you to achieve a visible aesthetic result of the bodybuilder's work. About exercises for different muscles of the body are described below.

Press

For localized abdominal training, crunches are suitable. Raises of the lower extremities are not included here, because. they work the quadriceps.

Oblique abdominal muscles

Body tilts in different directions will do. Possible addition in the form of cable traction, weighting.

Breast

The following exercises are mainly isolated:

Advice! An isolation exercise is best done at the end of a workout.

Shoulders

We list isolated exercises for this muscle group:

Advice! Raising the bar above the chin is not worth it - the peak contraction of muscle tissue occurs in the middle of the chest.

Arms

The isolated exercises of this muscle group include:

Advice! To increase the effect, a pause is made at the bottom point, as a result of which the triceps are stretched.

Legs

The following exercises are suitable for pumping legs with insulation:

Back

Ideal for back isolation

Isolation exercises will be a great helper for bodybuilders who want to highlight one muscle group or work out “lagging” parts of the body. The inclusion of such activities in the overall training program is best discussed with the trainer.

Psychologists say that buttocks are one of the most attractive parts of the body person. Men primarily evaluate the buttocks and chest of a woman, and women - the width of the shoulders and hips of a man.

Such attention to the lower body is due to the fact that people with sufficiently developed buttocks and legs could easily run long distances, which was very important in the evolutionary process for survival. Scientists say that such people manage to maintain brain health until old age.

Today in the article we will figure out what the buttock is, where it is located, what muscles it consists of and why it should be pumped to a person who wants to have a sports figure. Let's talk about the difference between basic and isolated exercises.

Learn how to achieve the best result through training and nutrition. In practice, let's see what they are, isolated exercises for the buttocks!

Anatomy and function of the gluteal muscles

There is a small, medium and large gluteal muscles. Their task is to straighten the body, take the hip back and to the side. When we walk slowly, the buttocks are almost not involved, but when accelerating, moving sideways or standing up, the gluteal muscles are active. These features should be considered when developing a training program.

• Gluteus maximus- the largest fiber muscle in the human body, covers almost the entire area of ​​\u200b\u200bthe posterior surface of the pelvis.
• Gluteus medius forms a beautiful line of the hips, covering the pelvic bone, it is partially hidden under the gluteus maximus muscle.
• Gluteus minimus is located under the middle gluteal and is not visible.
• Among the whole variety of gluteal muscles, one more fits in - fascia lata tensor. It is slightly elongated, located in front of the gluteus maximus, attached to the pelvic bone and woven into the fascia of the thigh. Involved in hip flexion.

Basic and isolated exercises for the buttocks. What's better?

Basic they call those exercises in which at least two joints and muscle groups are involved, they are also called multi-joint, and for which a lot of energy is spent. Most often worked out with free weights.

Squats are a simple example. Three joints work here (hip, knee, ankle) and 80% of the entire muscle corset.

Isolated exercises, in turn, are focused on working with one muscle group, one joint is also included. You can find a considerable number of isolated exercises for the buttocks in the gym.

Basically, these are exercises on simulators that are designed specifically to work out target muscle groups, they have a set range of motion and it is difficult for beginners to make a mistake with the technique.

• for warm-up, using a small burden;
• according to the “pre-fatigue principle”, when the target muscle is worked out first and in the next (basic) exercise, more lagging muscles are included;
• after the basic exercise, if necessary, work out lagging muscles.

A little about nutrition for beautiful buttocks

With all the importance of the training process, the long-awaited result can be spoiled by an elementary hamburger. That's why We recommend that you watch everything you eat!
And, as already known, it is impossible to bring into shape a certain part of the body without the participation of the rest. Some people need a calorie deficit, and some people need a surplus to get their butt nuts! When compiling your diet, try to adhere to the following recommendations:

In order to lose weight, you should not starve, in order to gain muscle mass, you should not overeat cakes. You should be more careful about yourself and the process of choosing food. Over time, proper eating behavior will become a habit and you will see in the mirror not only a high-quality body, but also beautiful hair and skin.

Isolation exercises for the buttocks

Consider several options for isolated exercises for the buttocks.

Forward bends with a barbell on the shoulders "good morning"

Working muscles: glutes and biceps femoris.

1. Stand straight, open your shoulders, put your feet on the width of the pelvic bones, your knees are soft;
2. Position the barbell on your shoulder blades:
3. As you inhale, slowly lean forward;
4. As you exhale, straighten your torso.

Look forward or slightly up, move the pelvis slightly back and do not block the knee joints, lean forward as long as you can keep your lower back arched. Do not bend over and, moreover, do not rise up with a round back. This glute isolation exercise is great for girls. The thoracic region is well opened, which serves as a prevention of stoop.

hyperextension

Working muscles: back extensors, glutes, biceps femoris. Depending on the location of the front cushions, the legs or back are more involved, but we are considering the classic option.

1. Adjust the trainer to suit your height. The front cushions should end 10 cm below the pelvic bones;
2. Place your legs on the supports so that the shins are under the rollers, the hips rest on the pillows;
3. With an exhalation, slowly lower yourself down;
4. As you exhale, lift your body up.

Look straight ahead, hands can be held crosswise on the chest, behind the head or behind the neck. Keep your back straight. Do not overextend at the top point (torso and legs should be in one straight line). Lower down as much as possible, stretching the gluteal muscles.

Reverse hyperextension

Similar to the previous exercise, but in reverse. Working muscles: glutes, hamstrings, and spinal extensors.

• Sit on the simulator (or on a bench), holding the handles with your hands, your legs should hang freely on the floor;
• Inhale, as you exhale lift your legs up;
• Hold for a couple of seconds at the top;
• As you inhale, slowly, under control, lower your legs down.

Do not arch your back, keep your back straight, legs together.

Lying hip flexion in the simulator

Working muscles: back of the thigh, calf, buttocks. It will help to keep the muscles in good shape and draw their relief.

• Sit on the simulator, put your legs under the roller, hold on to the handles below with your hands;
• Inhale, bend your knees as you exhale, bringing the roller to the buttocks;
• As you inhale, slowly lower your legs down without fully extending your knees.

Do not take your hips and stomach off the bench.

Breeding legs in the simulator

Working muscles: large and medium gluteal.

• Sit on the simulator, resting the outer side of the thighs on the pillows of the simulator;
• Set the required weight;
• Inhale, as you exhale, spread your legs as far as possible to the sides, hold for a couple of seconds;
• On an inhale, slowly return to the starting position.

Keep your back straight, straighten your shoulders, look in front of you or up. By feeding the body forward, the upper part of the buttocks is better included in the work, which will help lift the butt up and achieve roundness.

Mahi hips back in a crossover

Working muscles: buttocks and back of the thigh. The exercise is quite varied. You can perform it both while standing in a crossover, and with an emphasis on a bench or standing in a knee-wrist rest.

• Set the required weight on the crossover, put the cuff on the ankle;
• Stand directly in front of the simulator, grab the handles;
• On inspiration, tilt the body slightly forward and bring the working leg forward, bending at the knee;
• As you exhale, swing back;
• Slowly lower your leg down.

Keep your back straight, do not bend too much, otherwise there will be a big load on the lower back. Look ahead.

Glute Bridge

Working muscles: gluteus maximus, gluteus medius, biceps femoris, quadriceps. Improves the tone of the pelvic muscles. The beauty of this isolated glute exercise is its versatility. You can perform both in the gym, using additional weights, and at home in several approaches and many repetitions.

1. Lie on the mat, bend your knees, place your feet on the floor shoulder-width apart, arms along the body;
2. Inhale, as you exhale, tear your buttocks off the floor and lift up to a straight line with your knees;
3. Hold at the top for a couple of seconds;
4. As you inhale, slowly lower yourself down.

Push off the floor with your heels. You can complicate it by putting your feet already, raising one leg up, putting your feet on a hill or a fitball.

Taking the legs back while standing in the bar on the elbows

Working muscles: gluteus maximus, biceps femoris, core muscles, biceps brachii.

1. Rest your elbows on the mat, stand in the bar;
2. Inhale, as you exhale, raise your straight leg up, pull your heel towards the ceiling;
3. Hold the leg at the top for 1-2 seconds;
4. Inhale as you lower your leg down.

You can make it more difficult by holding the working leg in static at the top point for 10 seconds or by making pulsating movements, straining the buttocks.

Legs and butt workouts are best done 1-2 times a week, depending on your training plan. Be sure to take the necessary rest between workouts. best result can be achieved by combining basic and isolated exercises in training. All exercises should be performed in 3-4 sets of 15 repetitions for each leg.

Video with the best isolated exercises for the buttocks

In the presented video, you can visually familiarize yourself with isolated exercises for the buttocks, the execution technique, the muscles involved and possible mistakes.

In training the buttocks, regularity remains an important factor. Don't skip workouts, and your buttocks will be elastic and appetizing. Listen to the advice of professionals, choose the best exercises for yourself.

Do you include isolated exercises in your butt workouts? Which one of these do you like the most? Share your experience and impressions in the comments.