Скачать или смотреть Concentration Movements (Isolation Exercises): - Definition: Exercises that target a single muscle

Concentration Movements (Isolation Exercises):
Definition: Exercises that target a single muscle group or joint movement, isolating it with minimal involvement from other muscles.
Examples: Bicep curls, leg extensions, tricep kickbacks, lateral raises.
Benefits:
Muscle Focus: Directly targets specific muscles, ideal for addressing weaknesses or imbalances.
Hypertrophy: Enhances muscle definition and size in targeted areas.
Rehab/Prehab: Useful for rehabilitation or strengthening specific muscles without overloading others.
Form Improvement: Helps refine technique for specific muscle groups.
Drawbacks:
Less functional for real-world movements.
Time-intensive if targeting multiple muscle groups.
Lower caloric burn compared to compound movements.

Compound Movements:
Definition: Exercises that involve multiple muscle groups and joints, engaging several muscles simultaneously.
Examples: Squats, deadlifts, bench press, pull-ups, overhead press.
Benefits:
Efficiency: Works multiple muscle groups at once, saving time.
Functional Strength: Mimics real-world movements, improving coordination and overall strength.
Hormonal Response: Stimulates greater release of growth hormone and testosterone, aiding muscle growth.
Caloric Burn: Higher energy expenditure due to larger muscle involvement.
Drawbacks:
Requires proper form to avoid injury, as more joints are involved.
May not target specific muscles as effectively for hypertrophy.
Can be complex for beginners.

When to Use:
Concentration: Best for bodybuilding, fixing muscle imbalances, or rehabilitation. Use to complement compound movements or focus on lagging muscles.
Compound: Ideal for building overall strength, functional fitness, and athletic performance. Should form the core of most strength training programs.