What is the correct way to climb stairs? If you want to lose weight but have no time to exercise, we can do it by climbing stairs, because it is not limited by time and space. Climbing stairs is a very difficult thing. Let's share the correct way to climb stairs.
What is the correct way to climb stairs? 1 The correct way to climb stairs.
The correct posture of climbing stairs will enhance our weight loss effect. First of all, warm up properly before climbing stairs, otherwise it will easily cause muscle strain. 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. To get the best slimming effect, you must stick to a certain frequency. Too fast and too slow is not appropriate.
Weight loss effect of climbing stairs
Long-term adherence to climbing stairs can effectively enhance our cardiopulmonary function, promote blood circulation and enhance the body's metabolic capacity. In addition, because of its high exercise intensity, it can easily change our obese physique, reduce the fat content in the body, and effectively avoid the problem of getting fat again. Climbing stairs requires the coordination of joints and muscles of our whole body, so it can enhance the flexibility and flexibility of the body, and at the same time shape a very charming lower body line, especially a tight hip shape.
Climb stairs to reduce fat
Climbing stairs requires a lot of exercise, which is more effective than running to lose weight. In the process of going upstairs, we actually have to move against the gravity of the earth, so we need to be nervous all over, use our legs to drive our bodies up, and at the same time, our upper body should work hard to finish it, so we often sweat profusely after the exercise, because the whole body consumes a lot of heat. The weight loss effect of climbing stairs can actually be compared with climbing mountains, but it is much more convenient. We can find a place with long stairs for outdoor practice, and office workers can also use the commuting time to climb the stairs instead of taking the elevator.
What is the correct way to climb stairs? 2. The correct way to lose weight by climbing stairs.
Climbing stairs is a very good aerobic exercise, which can effectively exercise the thighs and the whole body. Sticking to climbing stairs helps to achieve real slimming effect. But people of different ages should pay attention to the different methods and time of climbing stairs, and avoid blind exercise.
1, middle-aged and elderly people can't be violent. Because of osteoporosis in middle-aged and elderly people, there is great pressure on the knee joint. So you can take the stairs slowly at first, and stop exercising as soon as you find it uncomfortable. Attention, people with old knee injuries should try not to climb stairs.
2, climb the stairs to lose weight posture should be correct. When climbing stairs, you must lean forward slightly and stride forward with the swing of your hands to enhance the strength of lower limb muscles and ligaments, maintain the flexibility of lower limb joints and enhance visceral function.
3. The concrete plan of climbing stairs. Step on the steps with your right foot and step on the ground with your left foot. Squat slightly, bend your knees, and don't exceed your toes. Step by step, the center of gravity is placed on the right foot to support the body weight, and the left foot is lifted outward and stays at the highest point. After 5 seconds, change your feet and do the same thing. Just take one step at first, and then do two steps after getting used to it, and the effect will be better. 30 minutes each time, 4 times a day.
The advantages of climbing stairs often
Regular stair climbing can enhance the functions of human respiratory system, cardiovascular system and musculoskeletal system, and prevent and treat some common chronic diseases in middle-aged and elderly people.
1, because when climbing stairs, the back and lower limbs keep moving, and the muscles and ligaments in the body parts are strengthened, which can improve the joints and improve the flexibility of the joints.
2. When climbing stairs, with the acceleration of breathing, muscles contract and relax, accelerate blood circulation, promote metabolism, increase myocardial oxygen supply, and enhance cardiopulmonary function.
3. Climbing stairs can increase the content of high-density lipoprotein in blood, which is helpful to prevent and treat atherosclerosis. It is worth noting that the knee joint should be warmed up before climbing the stairs to avoid disharmony of the knee joint.
If you feel chest tightness, palpitation and joint pain when climbing stairs, you should stop exercising immediately. In addition, you often do squats, stand up and other exercises to fully exercise your joints and prevent your legs from being stiff when climbing stairs.