What muscles do you exercise by climbing stairs?
Climbing stairs mainly exercises leg and hip muscles, which can effectively eliminate leg fat and make hips stronger.
Climbing stairs is a kind of exercise aimed at the lower body. If you climb stairs with proper intensity and speed, you can really eliminate leg fat, tighten leg muscles and shape leg curves. To prevent climbing stairs from growing muscles, it is necessary to control the speed and amount of exercise of climbing stairs and keep aerobic exercise in order to eliminate fat and lengthen curves.
Climbing stairs is simple and economical, but the effect is similar to going to the gym, which can burn calories and exercise. In addition, if you step on the stairs twice at a time, you can drive the muscles of thighs and buttocks, and the compaction effect is better.
The correct way to climb stairs for exercise
1, slowly exercise thighs and buttocks.
When climbing stairs, slowly raise your knees to the waist position, which can fully exercise your biceps femoris and gluteus maximus, and also has a very good effect on shaping thighs and buttocks. In addition, if you wear high heels and climb stairs for exercise, the effect of shaping your ass will be better.
2. Tiptoe makes your reproductive organs full of vitality.
When climbing stairs, if the toes touch the ground first, it will help to exercise the calf and promote the thinning of the ankle. Ankle is closely related to reproductive organs. Slender and flexible ankles can effectively promote the movement of reproductive organs and the extension of pelvis, which can be regarded as an extra benefit for many women besides losing weight!
3, don't run, slowly across the steps.
If you want to exercise deep muscles, intestines and waist muscles, climbing stairs is undoubtedly the best choice. This can effectively exercise the trunk, and finally you can easily have a soft and slender waist. But when time is urgent, don't run and climb up. It's better to climb up slowly across the steps.
4. Climb stairs while sightseeing
By going up and down the stairs, you can fully exercise the deep muscle psoas, which has a great influence on internal organs and fat. However, if you just look for it and climb the stairs blindly, it will be too boring, and many people may not make it to the end. Therefore, station buildings, department stores, specialty stores and other places have become the best choice for stairs to lose weight. Because walking in these places can not only let you browse all kinds of goods, but also let you walk through many stairs unconsciously. It is both sightseeing and slimming, killing two birds with one stone and making it interesting to climb stairs to lose weight.
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.
Three methods of stair movement
1, batch method
For some people who have just tried this exercise method, as well as obese people, they can exercise 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.
2. 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.
3. 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.
Climbing stairs has many advantages, but it is not suitable for everyone. According to experts, people with serious organic diseases, difficulties in self-care and weak constitution are generally not suitable. Middle-aged and elderly people should pay attention to controlling the amount of exercise when climbing stairs for fitness. If you feel tired after climbing a flight or two of stairs, you should have a rest and continue climbing. In addition, people with knee joint diseases and high blood pressure should not climb stairs to keep fit.