Climb the stairs slowly. Step by step, the speed should be even, and the pace should be calm and rhythmic, which can enhance the strength of back muscles and the activities of lower limb muscles and ligaments. Because climbing stairs has a great influence on the knees, the exercise time of climbing stairs should not be too long, and 10~20 minutes is appropriate. Keep the speed and intensity of climbing stairs moderate, and don't feel obvious difficulties.
Pay attention to knee protection.
When climbing stairs, you should choose light running shoes. After exercise, you can relieve your knee injury by massage. ? For obese people, climbing stairs has high requirements for their knee joints. It is mainly to do enough warm-up activities before exercise to avoid the phenomenon of uncoordinated joint activities and prevent physical injury. ?
Professor Huang also introduced that when climbing stairs upwards, attention should be paid to the coordination of the upper leg and the lower leg. When going down stairs, the knee joint and ankle joint should bear the weight of the whole body, and the mobility and compressive strength of these joints will increase sharply. Therefore, it is necessary to land with the forefoot first, and then slowly transition to the whole sole, which can play a certain buffering role and reduce the damage to the knee joint.
Fitness benefits of climbing stairs
1. When climbing stairs, the body needs to lean forward slightly, and the supporting force of feet and ankles is more obvious than that of the flat ground, which is of great significance for strengthening the strength and flexibility of calves, feet and ankles.
2. When climbing stairs, lift your legs, stride, wave your hand, etc. The range of motion of the limbs is larger than that of the flat ground, which is conducive to strengthening the strength of muscles and ligaments.
3. When climbing stairs, the breathing frequency and pulse frequency will be accelerated, which has an excellent promotion effect on enhancing the human body's breathing and strengthening the function of the heart and vascular system.
Matters needing attention
1, when exercising, you should concentrate, keep your eyes on the front all the time, breathe naturally, swing your arms naturally, and trip easily when you are distracted.
2, according to the height of the steps to control the height of the leg lift, foot lift should be neat, in place, stable, accurate and slow; When kicking off the ground, the toes should be forced, which is of great significance to exercise the strength and support of the soles of the feet and ankles.
3. Don't wear high heels when exercising, so as not to fall to the ground unsteadily and get injured.
4, it is best not to hold the handrail of the stairs, but also pay attention to the straight back when climbing the stairs, which is more conducive to improving the strength of the legs and back muscles.