Multi-Joint Exercises
There are certain isolation exercises in which the concentration and focus is on a single group of muscles and joint. However, multi-joint exercises or compound exercises can work on multiple muscle groups and joints.
Ideally, you should start with multi-joint exercises before you move to single joint or isolation exercises.
You can exercise your shoulder and upper body together along with your back, arms and chest. A lot of people use these exercises to strengthen their triceps and biceps too. Most of these exercises are rather simple to perform and can therefore be performed at home too. Here are some multi joint exercises for you to try.
Bench Press
This is an ideal exercise to work the muscle groups in your upper body. A bench press works the shoulder joints, the elbows, triceps, back and the chest. This is a weight training exercise in which you have to lay down flat on a hard surface, gripping weights, either a barbell or two individual dumbbells. Lower the weight onto your chest by bending your elbows and then straighten your arms again. Do this 10 times to finish a set. Perform at least 4 sets every day.
Squats
Another simple exercise, squats, work on both the lower and the upper part of the body. These also do not require any special equipment. Stand straight with your hips slightly apart. Hold a barbell on your shoulders and bend your hips, lowering your body till your thighs rest parallel to the floor. Now lift your body back up to the starting position, using only the muscles in your thighs and buttocks. Repeat this 15 to 20 times.
Benefits of Multi-joint Exercises
Like isolation exercises, multi-joint exercises have their benefits too. Here are some of them:
- One of the best benefits of multi-joint exercises is weight loss. Though weight training is not necessarily focused at weight loss, it can be used to target excess weight at various parts of your body.
- Another great advantage of multi-joint exercises is the strengthening of the joints. The muscle groups and joints are strengthened with the help of these exercises. This is especially beneficial for load bearing joints such as the knees and the ankles.
- Apart from strengthening of the joints, multi-joint exercises can also help improve muscle tone and increase muscle mass. If you want to increase muscle bulk, these weight training exercises are just what you need. It is best, however, to consult a fitness trainer before you begin weight training.
Disadvantages of Multi-joint Exercises
One of the biggest disadvantages of multi-joint exercises is that you do not have focus on a specific muscle group, which means you have to perform these exercises over a longer period of time to get the desired results, whereas isolation exercises show results in less time.
References
- Journal of Sports Science and Medicine: Influence of Exercise Order on Maximum Strength and Muscle Thickness in Untrained Men; Roberto Simão et al; 2010
- http://www.physicalmag.com/index.php?p=9&a=3057
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