The correct way to lose weight by climbing stairs intermittently
For some people who have just tried this exercise method, as well as obese people, you can lose weight in this way. Climb the stairs for 3 minutes at first, rest for 3 minutes in the middle, climb for 3 minutes after the rest, and so on. Slowly lengthen the duration after you get used to it, but don't exceed 20 minutes when you pay the most attention.
Cyclic method
This method is suitable for some exercise places with lower floors. When you are doing it, you can do it again and again at the practice place. Similarly, when you exercise, you should follow a step-by-step approach, climbing the stairs for a short time first, and then slowly lengthening the time. Some people who live on the lower floors can also exercise in this way, especially when they go home or go out, and they can always take the opportunity to lose weight.
Reverse stair climbing method
The principle of this method is the same as that of walking backwards. This method is suitable for the first two methods and weight reduction. When exercising, hold the handrail with your back to the stairs, then climb up slowly step by step, stop for a while at each step, and then continue. But note that this method is not suitable for people with various chronic diseases such as hypertension and heart disease.
When climbing stairs in a correct fitness posture, you should relax your knees, spread the pressure of your calves to your abdomen, back and tendons, lean forward slightly, keep your neck straight, bend your knees and lift your legs, put your forefoot in the middle of the steps, and then push out your support legs and step up.
When going downstairs, the forefoot touches the ground first, and then the whole foot touches the ground, which can cushion the pressure of the knee joint; The steps should not be too high, so as not to bend the knees more than 90 degrees; The foot should be completely stepped on the steps to cushion the pressure of the knee joint; Step lightly, too hard will put too much pressure on your feet and knees.
The way to climb stairs is 1. Choosing the right venue is very important.
Stair walking is not suitable for everyone and all environments, so pay attention to choosing the right venue.
When climbing stairs, you should choose stairs with good vision, good light and spacious space, so that people can breathe fresh air during exercise; If a lot of garbage is piled up in the stairwell of some relatively closed office buildings or residential buildings, it is not suitable for climbing stairs. Because in places where the air is not circulating and dirty, climbing stairs is easy to cause hypoxia in the heart and brain, which increases the burden on the heart and is not good for the kidneys and liver; If the stairwell is closed too tightly and too narrow, it will be empty or hurt by dim light, and it will also hurt the body if the exercise is not in place.
Grasp the speed and duration of climbing stairs. When you start exercising, you should slow down and lengthen the time gradually. With the improvement of exercise level, the duration can be gradually accelerated or extended. At the same time, exercise should always be carried out at moderate intensity and don't feel tired.
2. Climb stairs scientifically
In addition, people can easily climb out of the thick stairs without proper force. Radish leg? This makes many women discouraged from climbing stairs. However, Pan Lei suggested that when a female friend climbs the stairs, she should first tuck in her abdomen and straighten her waist, and then move forward in a toe-to-toe way to ensure that each foot is completely straight before climbing the stairs. In addition, after climbing the stairs, you can hold the wall with your hands and stand with your feet in a lunge, with a maximum of 15 seconds each time, and repeat 15 times in the morning and evening, which is helpful to relax the calf muscles. Putting a pillow under your feet while sleeping can also help prevent leg edema, which is scientifically rejected? Radish leg? .
Nowadays, many professional women often wear high heels when they go to work, and some young girls love to wear flip-flops and platform shoes. However, too thin soles can't bear the weight of their bodies, and too thick soles can't hold firmly and are easy to slip. Therefore, Pan Lei reminds women who love to wear high heels to avoid feet exceeding 5cm when climbing stairs to prevent sprained ankles or muscle strain, and flip-flops and platform shoes are absolutely forbidden when climbing stairs. In his view, it is best to wear air cushion shoes with shock absorption function to climb stairs to reduce the pressure on the knee joint.
3. Exercise should be moderate.
Climbing stairs should be combined with your own actual situation and vary from person to person. For young people with normal cardiopulmonary function, it is no problem to take the eight or nine stairs: but for those who are too obese, usually have joint or ankle injuries or osteoarthropathy, be careful not to increase the burden on the knees and lungs due to going up and down the stairs.
People with osteoporosis or obesity must master the relationship between speed and duration when climbing stairs. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs.
Ordinary people should also adopt the principle of slow movement at the beginning of climbing stairs. After a period of exercise (2 ~ 3 months is appropriate), you can gradually speed up or extend the time, but not too intense. If you have chest tightness, palpitation accompanied by sweating, joint pain or even joint swelling and discomfort during exercise, you should stop exercising immediately.
Lean forward slightly when going upstairs, and swing your arms back and forth with your body when striding. At the same time, your steps should be light and not too heavy, so as not to hurt your joints and ligaments.
In addition, it is suggested that sometimes you might as well learn the climbing methods of Taishan porters. When we visit Mount Tai, we can see porters going up the mountain to pick things without going straight, but? Zigzag? Route, which actually uses the slope principle in simple machinery, so sometimes you can climb stairs? Zigzag? Pace.
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4. Suitable for people climbing stairs
Climbing stairs is a good exercise, but it is not suitable for everyone. Among them, pregnant women, patients with knee injuries and elderly people with osteoporosis are not suitable. None of these people should climb stairs to exercise.
5, the correct posture of climbing stairs
Lean forward slightly and swing your hands when you step. Start slowly, after a period of continuous exercise, gradually speed up the pace, gradually extend the time, not too intense. When going down the stairs, the forefoot should land first, and gradually transition to the whole foot to prevent knee joint injury. Massage the knee joint to relax after climbing the stairs. You can also do some squats and stand up to exercise your knees.
6. Climbing stairs and stovepipe exercises
If you think climbing stairs is too boring, you can do this stovepipe exercise on the stairs. Step on the steps with your right foot and squat slightly. Be careful not to bend your knees beyond your toes. The center of gravity is on the right foot, and the left leg is lifted to the outside. After staying at the highest point for 5 seconds, the left foot falls to the ground. Do it several times before changing your feet.
7. The frequency of climbing stairs
Climb the stairs for 30 minutes each time, four times a day. At first, you only take one step at a time. If you get used to it, you can take two steps at a time. A flight of stairs with three floors needs to climb 100 times a day at first, which takes about 30 minutes. It doesn't matter if you can't do that much at first, just increase it slowly. After proficiency, you can take two steps at a time, which is more effective for exercising the muscles at the back of hips and thighs. For two weeks, it can be increased from 100 to 1 10. It will increase to 120 in two weeks. And so on. The time can be correspondingly increased from 30 minutes to 40 minutes.
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