If you ever step into the gym, you may ask ourselves: "Why do I want more different exercises for single muscle groups? I can't choose and get to pick up and stick to it?"
At first, see the most preferred exercise - similar to pressing the button for the chest or squats to pease that seems enough. After all, if the target muscles are doing, is not that important?
The truth is no sense. Muscles are a complex structural with regions, fibers, and functions. Different exercises runs in these areas in unique ways, leading to Balance growth, preventing injury, and long-term progress.
Find out why you should change the gym for one muscle group. We describe this simple training tips lead to faster results and has a very balanced body.
Muscle experiment and recruitment
Muscles are not a uniform block of tissue. Many have a lot of "or regulated areas" that responds to angle and movement. This is the reason why only one exercises dependence although it is "muscular hitting" - pressed the unrefined region.
Advance Chest (major pectoralis):
- Press the flat bench emphasis on head (middle).
- Incline Bench Ben Shot Spions focused toward tight head (top).
- Refuse the bench pressing the lower chest fibers for balanced development.
👉 If you practice just press the flat button, your chest may be strong in middle middle but Lack of truth in the upper chestLead to unbalanced appearance. By using different exercises, you guarantee Full development across the muscularNot only one section.
Mechanical and mechanical range together
All exercise moves muscles through a unique Range of movement (ROM). Some emphasized the stretch, while others target the maximum contraction.
- Romania Stretch the hamstrings underload.
- Leg curls Focus on shrinking at a short position.
Why does this do this? Studies show that Muscle trained in both stretching states and contracts Leading to hypertrophy than just one way. The transformation guarantees no part of strength curves is ignored.
Neurororcular Adaptation and Plateaus
Your body can be adapted well. Perform the same exercise for the week, and your nervous system will be highly effective for skills, but it limits growth stimulus.
- Progress = nervous system adapt.
- The later stop = muscle was no longer challenging.
By rotation exercises, you suggest The motivation of the novelForce the body to apply different fiber fiber and protective plate. This is why advanced athletes will change the supplies every few weeks.
Mix vs Isolalation exercise
Another reason for the change is Type of movement:
- Mixed exercise: Many lift (for example, squat, a deadlift-deadlift). They recruit a large number of muscle mass, empowering the overall strength, and implement hormone.
- Straight Exercise: A single person's one (eg, Bicep Curl, Pushdown Trichepown). They target the weakness and allowed to activate a clear muscle.
The compound existence will give the basis, while ensuring Symmetry, fix the weakness, and full hypertrophy. 👉 Learn The advantages and disadvantages of both Mixed and isolation exercise
Prevention of injury and liver
Repeat the same exercise package forever not just boring - it can be dangerous. The risk injury occurs when the job together is repeated and repeated.
- Example: Only hitting that can be firm.
- To add dumbbell ENTER, Push-Ups, UpsS, or Flower Line changes to load and protect.
Fixed varieties also reinforce stability (eg Cuff RotatorMain), reduce injury risk and improve sports performance.
Scientific evidence
Research supports the role of change in strength and hypertrophy.
- Fonseca et al. (2014): The 12-week old study showed participants who have low body exercises (squat, Press Press, LIGE) Overall muscle growth Than those who are infected alone.
- Schenefeld et al. (2019): Show that exercises influenced a range of hyperphy joints. For example: Howine Press promotes more chest growth than a flat chair.
- Takeaway used: Exercise exclusively. Different angles = different adjustments.
Practical advice
How should you use this knowledge? Here are the instructions based:
- Keep consistent core securities
- Squat, bench presses, deadlift, the Overhead Press should remain a staple.
- They provide a measured progress and the basic strength.
- Rotate accessory movements
- Change supporting support (for example, lungs, change of change, curls) 4-8 weeks.
- This prevents blood plates and maintaining training.
- Train through different ROM
- Include stretching positions (eg, nerves, flies) and position in position (eg, legs, legs cutls).
- Compounded mixed and isolation
- Overall mass creation compounds.
- A well-deserved loneliness - correcting the intent and fix the weakness.
- Listen to your body
- Remained pain = adjustment of exercise.
- A variety of non-randomly - it should be strategic.
Summary
So, what is it in doing different exercises for single muscle groups?
- They goals Different fibers and temples.
- They pressure muscle across Full movement.
- They Protect Mountain By introducing an eagerness.
- They balance The effectiveness of the compound with lonely precision.
- They reduce Injury risks And promote long-term training success.
In short: The variety is not about doing "very" for the sake of it - it's about to do Different For smarter, healthy, and stronger results.
Ether
- Fonseca, RM, Roschel, H., H., V., Wilson, Wilson, GC, JM, Maps, JM. Journal of Research Research and Research Conditions, 28(11), 3085-3092. https://doi.org/1019/jsc.000000000000000533
- Schoenfeld, BJ, OGBorn, D., & Krieger, JW (2019). The effect of frequency of opposition to the HyperTrophy measures: systematic reviews and meta analysis and meta analysis. Sports, 49(10), 1557-1565. https://2DOI.org/10.1007/s40279-019-01184-9
- World Health Organization (who). (2023). Physical activity. https://www.who.int/news- Boxing -Sheets / Detail / Ptavive
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