Climbing stairs is a healthy aerobic exercise. Its main exercise part is the thigh, but it can also exercise the whole body. Like other aerobic exercises, climbing stairs warms the body, enhances metabolism and consumes ATP converted from food in the body.
First, how to teach you to climb stairs:
1 For example, if the building is three stories high, all the steps add up to 33 * * *. Climb 100 times a day after work in the first two weeks, once for the last time.
2. When climbing the mountain, it is two steps, so that the muscles behind the hips and thighs can be effectively stretched.
When going down, go down step by step. This is for safety reasons, so it takes about 30 minutes to go up and down 100 step.
It's best to add another 30 minutes of aerobic exercise.
5. It is better to lose weight. If you can't adapt to such a large amount of exercise at first, you can gradually increase aerobic exercise.
6, aerobics has no specific rules, as long as you follow the passionate DJ music, you can exercise all over your body.
7. Another secret is to lose weight while doing aerobics with Zhao's in-situ running. This is to avoid repeating an action, to avoid being too boring, and the determination to stick to losing weight will be affected.
Matters needing attention when climbing stairs for the second time:
1. After two weeks, slowly increase the number of stairs: from 120, step by step. 130 times, 140 times, and the completion time is about 40 minutes.
2, so the sisters who lose weight must pay attention, don't set too high a goal for themselves at once, start within the acceptable range of body and perseverance, and then slowly increase the amount of exercise when the body is used to it!
3. Climbing stairs should be slow, step by step, with even speed and steady rhythm, which can enhance the strength of back muscles and the activities of lower limb muscles and ligaments.
4. Because climbing stairs has a great influence on knees, the exercise time of climbing stairs should not be too long, and 10~20 minutes is appropriate.
5. the speed and intensity of climbing stairs should be kept moderate, and there should be no obvious sense of hardship.
6, climbing stairs to exercise, should vary from person to person, do what you can. Middle-aged and elderly people have different degrees of osteoporosis, especially those obese patients with heart disease, lung disease or osteoarthrosis. Climbing stairs to exercise should prevent accidents.
7. At the beginning of stair climbing, you can't ask for a quick exercise. After a period of exercise (usually about 2 ~ 3 months), you can gradually speed up or extend the time, but not too intense, otherwise it will increase the burden on the heart and lungs.
8. Before climbing the stairs, warm up your knees and ankles to avoid uncoordinated joint activities.
9. When going downstairs, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee joint.
10. If you have chest tightness, palpitation accompanied by sweating, increased joint pain or swelling and discomfort during climbing stairs, you should stop exercising immediately.
1 1. At ordinary times, you often do squats, standing and other exercises, so that your joints can be fully exercised to prevent your legs from being stiff when climbing stairs.
The third effect of climbing stairs to lose weight:
1, in the process of going upstairs, we actually want to move against the gravity of the earth, and we need to be nervous all over and use our legs to drive our bodies up.
2, at the same time, the upper body must also cooperate with strength to complete, so it is often sweating after exercise, because the whole body consumes a lot of heat.
Long-term adherence to climbing stairs can effectively enhance our cardiopulmonary function, promote blood circulation and enhance the body's metabolic capacity.
4. 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.
Now, you read the relevant content above, are you secretly pleased? Finally, there is a new good way. Let's stop worrying about losing weight and rebounding easily. Also let everyone know that it is really better and more practical to have stairs in the house!