If you want to lose weight by climbing stairs, you should take it step by step and stick to it every day. 1. Is it feasible to climb stairs to lose weight? 1, introduction to the principle of stair weight loss method
Climbing stairs is a healthy aerobic exercise. Its main exercise part is the thigh, but it can also exercise the whole body. Climbing stairs can warm the body, enhance metabolism, speed up the blood circulation of the whole body and help the fat metabolism of the thigh.
2, mainly consume lower body fat
The physique and fat of orientals are mostly concentrated in the lower body. Climbing stairs to lose weight mainly depends on the strength of legs and waist. Using this method to lose weight, you can exercise the fat accumulation parts of the lower body in a targeted way, and get twice the result with half the effort.
3. Scientific analysis of climbing stairs to lose weight
According to the measurement of the sports doctor, the heat consumed by climbing 1 m is equivalent to walking 28 meters. If you run up and down the stairs on the 6th floor for 2-3 times, it is equivalent to jogging on the flat ground for 800- 1500m.
4. The correct way to climb stairs to lose weight
Take two or three steps at a time, move steadily and forcefully, keep breathing balance, and don't run too fast. Climb 4 or 5 flights of stairs continuously, and climb the stairs repeatedly every time 1 hour, and concentrate on training to lose weight.
Two, three ways to lose weight by climbing stairs 1, intermittent climbing stairs
1) target: beginners and overweight people.
2) Exercise: At the beginning, climb for 3 minutes and rest for 3 minutes; Climb for another minute and rest for another 3 minutes; After that, the time to climb the stairs is gradually extended, but the maximum is no more than 20 minutes. After a long period of exercise, it can be increased to 2 times a day.
2. Circular stair climbing method
1) object: obese people on low floors with poor exercise conditions.
2) Exercise: Follow the principle of step by step, and gradually increase the short-term stair climbing exercise to a little longer.
3. Climb the stairs on your back
1) Object: Obese people who have a certain foundation and lose weight after the first two exercises are simple obese people.
2) Practice: Hold the handrail with your back to the stairs and climb the stairs slowly. Every time you climb a step, stop for a while and climb another step.
Third, end thigh stretching.
1) Stretching your thighs means putting your feet on a higher table, leg press. 5 minutes for each leg; Stretch your calf, step on the stairs with two toes, and do a tiptoe movement, that is, raise your heel.
2) Hold on for a few seconds, and you will obviously feel the tension in your calf. After that, press the heel down for five seconds. Two actions are completed continuously, 20 toes and 20 presses.
4. Not suitable for climbing stairs to lose weight 1, not suitable for pregnant women.
Because climbing stairs will increase the pressure on the lumbar spine, and when climbing stairs, it will shrink the abdomen and increase the abdominal pressure, which will easily cause harm to your body and cause pressure on the fetus;
2. People with fragile bones
Secondly, people who are not suitable for osteoporosis are weak and have potential safety hazards. If you find discomfort when climbing stairs, you should stop exercising immediately.
3. Old knee injury
In addition, it is more noteworthy that people with old knee injuries should try not to climb stairs. Otherwise it may aggravate the injury.
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