Instead, the exercises Isolation movements are movements that occur in a single joint. A common example is the biceps curl, which only requires movement at the elbow joint and primarily works the biceps muscles. Other examples are triceps extensions and lateral raises.
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Isolation exercises work, but they are not as effective for gaining muscle and losing fat.
A study published in the specialized magazine Frontiers divided a group of 36 people in two. Three times a week, a group performed exercises isolation, while the other group did exercises compounds. After eight weeks, both groups had lost fat, but the group exercises compounds showed better results in measures of cardiovascular fitness, bench press strength, knee extension strength and squat strength.
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The exercises Compounds mimic everyday movements, which can make daily life easier. Hinge patterns, for example, mimic the act of lifting something off the floor, while a vertical press simulates placing a heavy box on a high shelf. Squats replicate the movement of getting up from a couch or toilet.
