What are the skills of climbing stairs? In real life, many people have the habit of climbing stairs. Climbing stairs can make people lose weight, which is also good for their health. And many people also want to know what skills they have. Then let's look at the answer!

What are the skills of climbing stairs? 1 Exercise your thighs and hips slowly.

Climbing stairs can fully exercise your biceps femoris and gluteus maximus, and it is also very good for 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.

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!

Don't run, slowly cross the steps.

If you want to exercise deep muscles, stepping over the steps is a good choice. This can effectively exercise the trunk and make you have a small waist easily.

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.

Intermittent ladder climbing

This technique is suitable for beginners or obese people. At the beginning of practice, you can keep exercising for 3 minutes and rest for 3 minutes. Then board the plane for another 3 minutes and rest for another 3 minutes.

In the future, the time to climb the ladder will be gradually extended, up to 20 minutes at a time, and it can be increased to 2 times a day after long-term exercise. Weigh yourself once a month to check the exercise effect.

Circulating ladder climbing

This method is suitable for obese people with low floors and poor exercise conditions. Obese people can find a flight of stairs to practice repeatedly, and the training method is also based on the principle of step by step.

First, short-term rock climbing gradually increased to long-term rock climbing. For patients living in a building, if the floor is not too high, they can lose weight without getting on and off the elevator, climbing the stairs by themselves and taking special exercise time.

Inverted stairs

This method is the same as walking backwards to exercise. This method is suitable for obese patients who have exercised for a period of time with the first two methods, have a certain foundation and are lighter in weight. Its practice method is to 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 then climb the steps.

But it is only suitable for patients with simple obesity. Not suitable for obese people with hypertension, heart disease and various chronic diseases; It is also not suitable for elderly and frail patients.

Climbing stairs is different from climbing mountains. Mountainous areas are often irregular and stairs are regular. In most cases, they are steeper than hillsides, with larger vertical angles, and consume more energy per step on average. Some people calculate that it takes 220 kilocalories to climb stairs 10 minute, and the height of six floors goes back and forth twice, which is 1500 meters compared with land.

I believe many people know that swimming is an aerobic exercise beneficial to the body, and the exercise method is simple and easy to learn. So what good methods can help beginners learn to swim? Today, I will introduce some tips for self-learning swimming quickly, as well as swimming precautions for different groups of people. If you are interested, learn more about it.

For those who have never learned to swim, this sport seems terrible, but it is actually very simple. You can swim and keep fit according to the following self-taught swimming methods.

The benefits of climbing stairs

1, reducing thigh fat, two steps at a time is better.

Stick to it for a while, and you will find that your thighs are tight and your legs are better, so you can wear spicy pants at will.

2, ass, you know

The more you exercise in that part of your body, the more developed your muscles are and the less fat you have. Same as above, two steps at a time is better.

Step 3 improve metabolism

Climbing stairs is one of the sports with high energy consumption intensity. Climbing the mountain to work in the morning can make the metabolic rate reach a higher level all day.

4. Enhance physical fitness and cardiopulmonary function.

I will feel very tired at first, but after three weeks, I will feel very relaxed and I will not breathe on the eighth floor.

5. Conducive to better absorption of calcium.

In addition to calcium and vitamin D, the stimulation of external pressure on bones is also one of the necessary factors to strengthen bones.

6. Avoid crowding the elevator with others during rush hours.

You must be familiar with the crowded and sultry elevator, the tone of various breakfasts and the embarrassing and depressing atmosphere.

7, conducive to natural childbirth

In the second and third trimester of pregnancy, climbing stairs every day is very helpful for natural delivery, and the body recovers quickly after delivery.

8, not affected by the weather

Whether it is foggy, rainy or sunny, it can't be an excuse for you to be lazy.

9. An economical and green way to lose weight

The venue is everywhere, free and does not take up time. All you need is a pair of shoes that fit you and a persistent heart.

10, cultivate willpower and gain a sense of accomplishment.

The ability to climb stairs is a trivial matter, but if you can overcome these discomforts and persist in doing this trivial matter, it is not a kind of cultivation for yourself. Isn't it a wonderful thing to start a day's work with a little sense of accomplishment and a good mood after fulfilling your promise?

The correct way to lose weight by climbing stairs

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.

Long-term adherence to climbing stairs can effectively enhance our cardiopulmonary function, promote blood circulation and enhance the body's metabolic capacity. Because of the high intensity of exercise, we can easily change our obese physique, reduce the fat content in the body and effectively avoid the problem of getting fat again.

1, warm up before climbing stairs

People often think that climbing stairs is so simple that you don't need to warm up. This is a wrong idea. Climbing stairs is very simple, but it requires close cooperation between joints and muscles. If you climb high-rise stairs without warming up, you may pull yourself up carelessly.

Therefore, you can use the stairs to warm up before climbing the stairs. The specific method is to put the left leg on the second or third stage, the right leg on the ground, hold the left knee with both hands, then put the center of gravity on the left leg and press down. Repeat 8~ 10 on the other leg.

2. The posture of climbing stairs should be correct.

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.

3. Stretch after climbing the stairs.

Remember to stretch and relax after climbing the stairs. Especially the thighs and calves.

The way to stretch is to put your feet on a high table and stretch your thighs, 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.

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. These two movements are continuous, and you will obviously feel the stretching of calf muscles. Two actions are completed continuously, 20 toes and 20 presses.

Step 4 pay attention to breathing

Climbing the stairs is not fast, keep a proper constant speed. During the process, keep breathing smoothly. Besides, don't climb the stairs while talking on the phone. It's easy for you to breathe hard, and you'll feel very tired after climbing the stairs.

What are the skills of climbing stairs? 2 1. In the process of climbing stairs at the beginning, frequency is very important, so it's best to keep a constant speed, not too fast.

2. If you choose a high floor as your goal, the process of climbing stairs is really difficult. I suggest you listen to music while climbing stairs, or play games with your mobile phone. Even if the speed is slow, you won't feel tired and it's easier to stick to it.

After climbing the stairs, don't sit down as soon as you arrive at your destination. Walk around in moderation, stretch your legs and rub your calves to keep your body coordinated and your breath steady.

Don't climb the stairs when you feel thirsty or hungry.

5. You need to replenish water after climbing stairs.

6. The most important thing to climb stairs is persistence. If you can't climb every day, more than three times a week, it is also very good for your health. Climbing stairs can not only exercise your legs, but also be a full-body exercise. It goes without saying that sticking to the stairs will also help you lose weight!