Whether you love or loathe them, squats work. They’re beneficial not only for your legs and glutes, but also your core. Plus, they’re a functional exercise, meaning they can help make everyday activities easier.
As a runner, it’s important that you do more than simply run. If you want your sessions to be long, fast, and strong, it’s vital to support your body’s capacity to consistently do this. Here’s why strength training for runners is so essential, plus some simple exercises you can try at home, in the park, or at the gym.
Whether you're a runner or a powerlifter, anyone can benefit from incorporating Romanian deadlifts into a regular workout routine. The strength exercise—also known as RDLs or stiff-leg deadlifts—helps to build muscle along the posterior chain (the back of the body), which includes the hamstrings and glutes.
Exercise Ball Workouts for Beginners: Start Simple & Get StrongerAQF Sports
If you're looking for a way to add some spice to your workout routine, using an exercise ball may be just what you need. These simple workouts for beginners are a great way to get started. Not only will you get stronger and improve your balance, but you'll also see results if you keep at it.
What Is a Pull Up?What Muscles Do Pull Ups Work?Benefits of Pull UpsAQF Sports
A pull-up is also a strength exercise that focuses on the upper-body. It is a closed-chain movement in which you suspend your body with your hands and then pull up. During this action, your shoulders adduct and extend, as the elbows flex, to bring the elbows to the torso. In a pull up, the palms face away from the person doing the exercise.
Lifting Straps vs Wrist Wraps (What’s the diffrenece)AQF Sports
For a new lifter (and to be honest, not just new lifters), figuring out the difference between lifting straps and wraps can be confusing.
First, they both sound about the same. Heck, they even rhyme.
What adds to this confusion is there seems to be A LOT of “information” on the internet that has no idea there is a difference between the two either.
The bicep curl is one of the popular weight-training exercises for arm muscles. This specific type of exercise focuses on strengthening the bicep brachii muscles. Since the biceps brachii has two heads attached to your forearm, the bicep curls have different variations for each head. Thus, weight trainers follow different movements to target a different area of the bicep brachii muscle.
In Depth Look At Jump Rope Vs Speed RopeAQF Sports
Jump rope vs speed rope: Which one is better? What purpose is each used? Who uses these ropes? How to use a speed rope or jump rope? When to use each rope? These questions, plus the pros and cons of each of the ropes, are addressed thoroughly in the article.
As a runner, it’s important that you do more than simply run. If you want your sessions to be long, fast, and strong, it’s vital to support your body’s capacity to consistently do this. Here’s why strength training for runners is so essential, plus some simple exercises you can try at home, in the park, or at the gym.
Whether you're a runner or a powerlifter, anyone can benefit from incorporating Romanian deadlifts into a regular workout routine. The strength exercise—also known as RDLs or stiff-leg deadlifts—helps to build muscle along the posterior chain (the back of the body), which includes the hamstrings and glutes.
Exercise Ball Workouts for Beginners: Start Simple & Get StrongerAQF Sports
If you're looking for a way to add some spice to your workout routine, using an exercise ball may be just what you need. These simple workouts for beginners are a great way to get started. Not only will you get stronger and improve your balance, but you'll also see results if you keep at it.
What Is a Pull Up?What Muscles Do Pull Ups Work?Benefits of Pull UpsAQF Sports
A pull-up is also a strength exercise that focuses on the upper-body. It is a closed-chain movement in which you suspend your body with your hands and then pull up. During this action, your shoulders adduct and extend, as the elbows flex, to bring the elbows to the torso. In a pull up, the palms face away from the person doing the exercise.
Lifting Straps vs Wrist Wraps (What’s the diffrenece)AQF Sports
For a new lifter (and to be honest, not just new lifters), figuring out the difference between lifting straps and wraps can be confusing.
First, they both sound about the same. Heck, they even rhyme.
What adds to this confusion is there seems to be A LOT of “information” on the internet that has no idea there is a difference between the two either.
The bicep curl is one of the popular weight-training exercises for arm muscles. This specific type of exercise focuses on strengthening the bicep brachii muscles. Since the biceps brachii has two heads attached to your forearm, the bicep curls have different variations for each head. Thus, weight trainers follow different movements to target a different area of the bicep brachii muscle.
In Depth Look At Jump Rope Vs Speed RopeAQF Sports
Jump rope vs speed rope: Which one is better? What purpose is each used? Who uses these ropes? How to use a speed rope or jump rope? When to use each rope? These questions, plus the pros and cons of each of the ropes, are addressed thoroughly in the article.
It’s a common myth that getting fit is only about eating healthy and exercising. In reality, creating a healthy lifestyle and maintaining it isn’t about just those two factors—it’s also about being able to keep a positive attitude, strong mental health and a healthy self-image. Although there is a ton of advice out there on how to achieve a healthy lifestyle, here are some key factors to keep in mind:
Punching bags are a fantastic addition to home gyms, whether you’re training to be a fighter, doing high-octane cardio sessions, or enjoy hitting something to release stress.
Many punching bags come pre-filled with stuffing that allows for immediate use of your bag. But other punching bags come empty, allowing you to fill them yourself. You can use many materials to fill a punching bag, including common items from around your house.
Deep Understanding of Semiotics of FashionAQF Sports
Semiotics of fashion reveals something about who we are. They are extensions of our individuality and creativity and can serve as a means of expression. They mirror not only us but also the society in which we reside.
Each piece of clothing is wrapped in symbolism expressed in the garment’s form, color choice, fabric, and even the wearer. Semiotic fashion is an ever-changing medium, and by examining pieces, we may learn a great deal about the individuals who lived before us and their civilization.
Many fighters seem to get stuck after learning the basics. You’ve perfected your form months ago and still for some reason can’t hit the intermediate level. If you’re still feeling like a beginner at your gym, then you are most likely failing at a basic skill. Only after you’ve mastered these absolute basic skills will you EVER be able to move on to more advanced techniques successfully.
Powerlifting Belt vs Weightlifting Belt: What Is the DifferenceAQF Sports
A powerlifting belt is different from a weightlifting belt. It’s important for you to know the difference to ensure that you’re purchasing the right one for you. In this article, I’ll discuss the distinguishing factors between a weightlifting belt vs powerlifting belt.
EVERYTHING YOU 'K'NEED TO KNOW ABOUT KNEE WRAPS AND KNEE SLEEVESAQF Sports
Now that gyms are opening up again, it’s time for me to get back to the squat rack. I’m noticing more and more people these days wearing some type of wrap or sleeves on their knees, it got me thinking a few things.
The body types can be divided into 3 different groups: ectomorph, mesomorph, and endomorph. An ectomorph can be defined as the body type of a person that doesn’t gain weight regardless of the diet they have. It is one of the body types that are much leaner and fragile than the other body times. Amongst the three different somatotypes on the basis of which the body types are divided, ectomorphs tend to take the thinner side of the groups.
Another mistake the weightlifters make is by tightening the belt to the point where you probably are strangling your core. You need to understand that tighter is not better, over or under-tightening the belt can have adverse effects on your body while lifting.
Everybody’s body can be classified in one of three ways: endomorph, mesomorph and ectomorph. These terms are used to describe your basic physical characteristics and tie in with how your body will adapt to exercise.
This is the ultimate punching guide for boxers, fighters, and just about anyone who wants to learn how to punch correctly and punch hard! Learn how to throw knockout punches now!
Before we even talk about power punching, you have to learn some basic theories about how power is generated from the body.
WRIST WRAPS: EVERYTHING YOU NEED TO KNOWAQF Sports
We’ve all seen the guys and girls in the weight room, methodically wrapping their wrists. And if you thought that wrist wrapping was only for boxers, you’re not alone.
7 Great Exercises To Strengthen Your Lower BackAQF Sports
Do you ever find it difficult to bend forward because of low back pain? What about if you sit for extended periods of time? Or have you noticed yourself rubbing your achy, lower back lately when in standing position, wishing for bed rest? How about wishing you could lift your little one, a suitcase, or even a bag of groceries to shoulder height more easily? If you answered “yes” to any of the above, you might benefit from workouts that help strengthen your lower back.
How to Find the Best Weightlifting Belt for YouAQF Sports
What does a weightlifting belt do? How do you wear a weightlifting belt? And how do you find the best weightlifting belt for you?
All good questions, and you’ll learn the answers in this article.
Some folks claim weightlifting belts are essential for avoiding injury—almost like wearing a seatbelt while driving.
Should You Use a Weight Belt for Lifting?AQF Sports
The practice of wearing weightlifting belts used to be limited to Olympic weightlifting and powerlifting. In recent years, however, even recreational lifters of varying skill and experience levels are wearing belts. But is a weight belt helpful for recreational lifting?
The Advantages Of Knee Sleeves: What They Are And When To Wear ThemAQF Sports
Knee injuries are a major problem in sports and sports medicine around the world. All too often we see blown ACLs, PCLs, MCLs, or torn cartilage in a variety of athletes. The use of prophylactic (protective or preventive) knee braces is an attempt to reduce the occurrence or severity of injuries to the knee joint ligaments without inhibiting overall knee mobility.
Bro Split :The Ultimate Workout Program GuideAQF Sports
If you’ve ever considered lifting weights, then you’ve probably heard of the famous bro split. For decades, the bro split has been the golden standard for organizing our weekly training, and millions of people from all over the world praise the approach.
Participating in one or more sports is a vital part of a healthy, active lifestyle — good for the heart, good for the respiration, good for building and maintaining muscular strength, etc. In a perfect world, only good would come of playing sports — but of course, this is not a perfect world. People move in the wrong ways, people trip and fall, people make sudden contact with the ground and with each other…and sports injuries commonly occur as a result.
Ectomorph, Endomorph And Mesomorph: How To Train For Your Body TypeAQF Sports
We all know someone who merely has to look at a dumbbell to start putting on muscle, while others find it almost impossible to add significant bulk but equally don’t tend to add much fat – even when their lifestyle and diet don’t seem all that healthy.
THE 10 BEST COMPOUND EXERCISES FOR STRENGTHAQF Sports
Building a solid base of “strength” throughout the body has many benefits for the bodybuilder, sportsman, and even casual lifter. The ability to be able to handle heavier weights, especially in compound lifts, will eventually translate into increased muscle mass, improved performance and a better quality of life.
It’s a common myth that getting fit is only about eating healthy and exercising. In reality, creating a healthy lifestyle and maintaining it isn’t about just those two factors—it’s also about being able to keep a positive attitude, strong mental health and a healthy self-image. Although there is a ton of advice out there on how to achieve a healthy lifestyle, here are some key factors to keep in mind:
Punching bags are a fantastic addition to home gyms, whether you’re training to be a fighter, doing high-octane cardio sessions, or enjoy hitting something to release stress.
Many punching bags come pre-filled with stuffing that allows for immediate use of your bag. But other punching bags come empty, allowing you to fill them yourself. You can use many materials to fill a punching bag, including common items from around your house.
Deep Understanding of Semiotics of FashionAQF Sports
Semiotics of fashion reveals something about who we are. They are extensions of our individuality and creativity and can serve as a means of expression. They mirror not only us but also the society in which we reside.
Each piece of clothing is wrapped in symbolism expressed in the garment’s form, color choice, fabric, and even the wearer. Semiotic fashion is an ever-changing medium, and by examining pieces, we may learn a great deal about the individuals who lived before us and their civilization.
Many fighters seem to get stuck after learning the basics. You’ve perfected your form months ago and still for some reason can’t hit the intermediate level. If you’re still feeling like a beginner at your gym, then you are most likely failing at a basic skill. Only after you’ve mastered these absolute basic skills will you EVER be able to move on to more advanced techniques successfully.
Powerlifting Belt vs Weightlifting Belt: What Is the DifferenceAQF Sports
A powerlifting belt is different from a weightlifting belt. It’s important for you to know the difference to ensure that you’re purchasing the right one for you. In this article, I’ll discuss the distinguishing factors between a weightlifting belt vs powerlifting belt.
EVERYTHING YOU 'K'NEED TO KNOW ABOUT KNEE WRAPS AND KNEE SLEEVESAQF Sports
Now that gyms are opening up again, it’s time for me to get back to the squat rack. I’m noticing more and more people these days wearing some type of wrap or sleeves on their knees, it got me thinking a few things.
The body types can be divided into 3 different groups: ectomorph, mesomorph, and endomorph. An ectomorph can be defined as the body type of a person that doesn’t gain weight regardless of the diet they have. It is one of the body types that are much leaner and fragile than the other body times. Amongst the three different somatotypes on the basis of which the body types are divided, ectomorphs tend to take the thinner side of the groups.
Another mistake the weightlifters make is by tightening the belt to the point where you probably are strangling your core. You need to understand that tighter is not better, over or under-tightening the belt can have adverse effects on your body while lifting.
Everybody’s body can be classified in one of three ways: endomorph, mesomorph and ectomorph. These terms are used to describe your basic physical characteristics and tie in with how your body will adapt to exercise.
This is the ultimate punching guide for boxers, fighters, and just about anyone who wants to learn how to punch correctly and punch hard! Learn how to throw knockout punches now!
Before we even talk about power punching, you have to learn some basic theories about how power is generated from the body.
WRIST WRAPS: EVERYTHING YOU NEED TO KNOWAQF Sports
We’ve all seen the guys and girls in the weight room, methodically wrapping their wrists. And if you thought that wrist wrapping was only for boxers, you’re not alone.
7 Great Exercises To Strengthen Your Lower BackAQF Sports
Do you ever find it difficult to bend forward because of low back pain? What about if you sit for extended periods of time? Or have you noticed yourself rubbing your achy, lower back lately when in standing position, wishing for bed rest? How about wishing you could lift your little one, a suitcase, or even a bag of groceries to shoulder height more easily? If you answered “yes” to any of the above, you might benefit from workouts that help strengthen your lower back.
How to Find the Best Weightlifting Belt for YouAQF Sports
What does a weightlifting belt do? How do you wear a weightlifting belt? And how do you find the best weightlifting belt for you?
All good questions, and you’ll learn the answers in this article.
Some folks claim weightlifting belts are essential for avoiding injury—almost like wearing a seatbelt while driving.
Should You Use a Weight Belt for Lifting?AQF Sports
The practice of wearing weightlifting belts used to be limited to Olympic weightlifting and powerlifting. In recent years, however, even recreational lifters of varying skill and experience levels are wearing belts. But is a weight belt helpful for recreational lifting?
The Advantages Of Knee Sleeves: What They Are And When To Wear ThemAQF Sports
Knee injuries are a major problem in sports and sports medicine around the world. All too often we see blown ACLs, PCLs, MCLs, or torn cartilage in a variety of athletes. The use of prophylactic (protective or preventive) knee braces is an attempt to reduce the occurrence or severity of injuries to the knee joint ligaments without inhibiting overall knee mobility.
Bro Split :The Ultimate Workout Program GuideAQF Sports
If you’ve ever considered lifting weights, then you’ve probably heard of the famous bro split. For decades, the bro split has been the golden standard for organizing our weekly training, and millions of people from all over the world praise the approach.
Participating in one or more sports is a vital part of a healthy, active lifestyle — good for the heart, good for the respiration, good for building and maintaining muscular strength, etc. In a perfect world, only good would come of playing sports — but of course, this is not a perfect world. People move in the wrong ways, people trip and fall, people make sudden contact with the ground and with each other…and sports injuries commonly occur as a result.
Ectomorph, Endomorph And Mesomorph: How To Train For Your Body TypeAQF Sports
We all know someone who merely has to look at a dumbbell to start putting on muscle, while others find it almost impossible to add significant bulk but equally don’t tend to add much fat – even when their lifestyle and diet don’t seem all that healthy.
THE 10 BEST COMPOUND EXERCISES FOR STRENGTHAQF Sports
Building a solid base of “strength” throughout the body has many benefits for the bodybuilder, sportsman, and even casual lifter. The ability to be able to handle heavier weights, especially in compound lifts, will eventually translate into increased muscle mass, improved performance and a better quality of life.
3. Whether you love or loathe them, squats work.
They’re beneficial not only for your legs and glutes,
but also your core. Plus, they’re a functional
exercise, meaning they can help make everyday
activities easier.
And while there’s no denying the effectiveness of a
basic squat, there are plenty more where that came
from. Below, we’ve got 45 variations to help you up
your squat game and keep things interesting.
4. Bodyweight squats:
1. Basic squat
• This is the holy grail of squatting. Master this
foundational move and you’ll be in great shape as you
work your way through this list.
• Start with your feet shoulder-width apart, toes slightly
out, and your arms down at your side.
• Start to hinge at the hips and bend your knees, sitting
back like you’re going to sit down and allowing your
arms to raise up in front of you. Ensure that your knees
don’t fall inward and your back stays straight.
• When your thighs are parallel to the ground, stop and
push up through your heels to return to start.
5. 2. Wall squat
If you have knee or hip problems, a wall squat will
provide extra support.
• Stand with your back against a wall and step your
feet out about 12 inches from the wall.
• Bend your knees, dropping into a squat while
keeping your back pinned to the wall throughout
the movement.
• Stop when your thighs are parallel to the ground.
Push up through your heels back to start.
6. 3. Prisoner squat
Putting your hands behind your head helps to
stabilize your core and shoulders.
• Start with your feet shoulder-width apart, toes
slightly out, arms bent, and fingers interlaced
behind your head.
• Proceed with a basic squat.
7. 4. Side squat
It’s important to work in all planes of motion while
exercising that means not only front and back, but side
to side as well.
• Start with your feet shoulder-width apart and your
arms down at your sides.
• Begin to hinge at the hips and bend your knees,
stepping your right foot out to the side and allowing
your arms to raise up in front of you to a comfortable
position.
• When your thighs are parallel to the ground, stand up,
stepping your left foot to meet your right.
8. 5. Pistol squat
A more advanced move, a pistol squat is a single-leg
bodyweight squat that requires strength, balance,
and mobility.
• Start standing with your feet together and extend
your arms out in front of you.
• Lift your left leg up off of the floor in front of you
and squat down on your right, lowering until your
left leg is parallel to the floor.
• Stand up and repeat on the other side.
9. 6. Single-leg squat
Not to be confused with a pistol squat, a single-leg squat
is just that — a squat on one leg. The main difference is
that in a single-leg squat, the free leg doesn’t have to be
parallel to the ground.
• Start by standing with your feet together and your
arms out in front of you.
• Lift your left leg up off of the ground in front of you
and squat down on your right as far as you can go,
stopping when your right thigh is parallel to the
ground.
• Stand up, then switch legs.
10. 7. Plié squat
Channel your inner ballet star with a plié squat. It’s
great for targeting your hips, too.
• Start with your feet wider than shoulder-width
apart, toes pointed out.
• Bend your knees, dropping until your thighs are
parallel to the ground, or as far as you can go.
Keep your chest up throughout the movement.
• Push through your heels to return to start.
11. 8. Plié squat with foot drag
• Start by doing a plié squat. As you come back
up, drag your right foot on the ground to meet
your left leg.
• Step your left foot out wide, plié squat, then
drag your left foot to meet your right.
12. 9. Squat with knee drive
• Drop down into a basic squat.
• As you come up, drive your right knee up as
high as it will go.
• Drop immediately down again to another
basic squat, pushing up and driving your left
knee up this time.
13. 10. Side-kick squat
Adding a kick to your squats takes them from
strength to cardio in no time.
• Drop down into a basic squat.
• As you come up, kick your right leg up as high as
it will go.
• Drop immediately down again to another basic
squat, pushing up and kicking your left leg up.