Pay attention to the following points when climbing stairs: 1. When exercising, you should concentrate, keep your eyes on the front, breathe naturally, and swing your arms naturally, so it is easy to trip when you are distracted. 2. According to the height of the steps, control the height of the leg lifts, lift the feet neatly in place, and settle down steadily, accurately and slowly; 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 unsteadily and cause injury accidents. 4. It is best not to hold the handrail of the stairs, and pay attention to the straight back when climbing the stairs, which is more conducive to improving the strength of the legs and back muscles. The main methods of climbing stairs are: 1. Free climbing is suitable for middle-aged and elderly people or people with poor physique. According to your physical condition, choose the appropriate intensity to climb the stairs. Generally speaking, it is advisable to climb stairs step by step, so as not to feel particularly laborious. Breathing should be deepened appropriately to meet the oxygen demand. If you are panting, even dizzy, and your leg muscles are shaking, it means that the exercise intensity is too high and you should slow down. The stability and supporting ability of middle-aged and elderly people's joints will be reduced. In order to protect the knee joint, you can take the elevator when you go downstairs, or you can take the form of walking backwards or sideways, but you should hold the handrail well and only step down the ladder to prevent falling. 2. Climbing stairs to practice strength Young people and middle-aged and elderly people with good physical strength can improve their leg muscle strength by climbing stairs, that is, climbing two or three stairs at a time. At this time, you should pay attention to the upper body leaning forward properly and focus on the front legs. After climbing several floors, most people will feel pain in their thighs. This is an inevitable process of muscle growth. In this way, the exerciser should make full preparations before practicing, pay attention to relaxing muscles after practicing, and increase the amount of exercise step by step to avoid muscle injury. Some people also suggest jumping stairs, but this is only suitable for people with good sports foundation, and jumping stairs is very harmful to the joints of lower limbs, so it is generally not recommended. Young people who run stairs can run stairs if they are healthy and have good sports ability and foundation. But generally speaking, although running stairs has a good effect on improving cardiovascular function and aerobic endurance, this kind of exercise requires the flexibility and coordination of feet and ankles, so people who don't have these functions had better not run stairs. 4. The combination of stair climbing and rhythmic gymnastics is a good aerobic exercise, but after all, the movement range is small, the stimulation intensity to muscles is insufficient, and the muscles exercised are not comprehensive enough. It is suggested that combined exercises can not only relieve the fatigue and soreness of local muscles, but also exercise comprehensively and increase the interest of climbing stairs. The specific method is: every time you climb a floor, do a sectional gymnastics in the same place, and then climb again. The whole practice time is about 40 minutes. The following gymnastics can be referenced: (1) Put your hands behind your neck, turn your palms (palms up), and try to lift them up 20 times. (2) Hold the handrail with both hands, abduct the thighs and adducte them 20 times each. (3) Facing the railing, hold the railing with both hands, then bend your elbow and hold it straight for 30 times. (4) Hold the stair handrail and swing your legs backwards for 20 times. Tan Sijie, a researcher at the Department of Sports Human Sciences of Tianjin Institute of Physical Education, said.