Every time you go up the stairs, you will consume 0. 1 calories, and every time you go down the stairs, you will consume 0.06 calories. Through simple calculation, we can know that climbing stairs for half an hour will probably reduce fat by running on the treadmill for 20 minutes.

For example, for a building with 12 floors, the height of each step is about 15 cm, and climbing stairs 1 minute can consume 6 ~ 8 kilocalories; It takes 2 ~ 3 minutes to climb 12 layer, which can consume 12 ~ 24 kilocalories. Climbing for half an hour is about 10 round trip, which consumes a lot of heat.

2 Sliding jump is based on two steps, jumping, with the right foot stepping up one step, the left foot stepping on the back of the right foot, and the left hand pointing to the ground. Step down the steps with your left foot, step back with your right foot, and point your right hand to the ground. Round trip left and right 1 min.

3 Knee lifting is based on two steps, jumping, stepping on the right foot, stepping on the back of the right foot with the left foot and touching the ground with the left hand. Step down the steps with your left foot, step back with your right foot, and point your right hand to the ground. Round trip left and right 1 min.

When a bear crawls, its hands and feet are the same width as the shoulder plate and buttocks, and it lies on the ground, just like a baby crawling. During crawling, the abdomen is tightened, the back is horizontal, and the buttocks are not suddenly raised. Crawl 1 min.