There is really no such quick means of transportation as elevator in the old community. After all, there was no such condition to install elevators before, so many people were panting when climbing stairs. But there is nothing we can do. After all, we have to go home every day, so there are several simple skills in the process of climbing stairs, which can help us save time and effort.
You can save a lot of effort by walking obliquely when climbing stairs.
I don't know if you have carefully observed that when our battery car is dead, we can take the S-shaped route uphill, so that the battery car can climb the steep slope quickly and easily. Actually, walking is also like this. If we go upstairs directly, we will be very tired, because it is related to our work. You may have studied in high school. When we take the stairs obliquely, we use the S-shaped route to climb the stairs, which can save most of our energy, but it will take a little longer.
In the process of climbing stairs, we can also use guardrail.
There should be a guardrail next to every staircase. When climbing stairs, you can put one hand on the guardrail and climb up with the help of the guardrail. In this way, we can save a lot of energy. If we are really tired, we can also stop and have a rest. After all, climbing stairs is really tiring. However, I still hope that you can exercise more at ordinary times here, so climbing stairs is a piece of cake.
In your impression, what other time-saving and labor-saving ways are there to climb stairs? Please write it in the comments below.
What are the wrong ways to climb stairs? How to climb the stairs? The center of gravity moves forward too early: it takes time to climb stairs. If you lean forward when climbing stairs, your center of gravity will move forward. Although that will be better, it will increase the working pressure of the femoral neck and femur, increase the bending angle of the knee joint, and cause damage to the knee joint. Only the front foot touches the ground: the sole of the foot steps on the indoor stairs, and the rear heel hangs in the air. If you climb the stairs like this, the damage to your knee joint will be very great. Doing so can spread the working pressure to the knee joint and ankle joint. Incorrect stair climbing posture: Wrong stair climbing posture includes eight stairs inside and eight stairs outside. These two methods of climbing stairs will lead to the physiological force line of the legs becoming crooked. Walking on a flat road is great for the knee joint, especially climbing stairs.
In the case of going upstairs, some people will bow their heads voluntarily or unconsciously. His original purpose may be to identify the location of indoor stairs. In fact, this method of climbing stairs will make the body lean forward more, which will cause damage to cervical vertebrae, lumbar vertebrae and other parts, and it will also exert more force when landing, endangering the joints of the feet. When climbing the stairs, your arms are up, or you can follow the trend by holding the guardrail of the indoor stairs. As long as you stretch forward a little, your feet will be cheerful. If you want to strengthen your exercise by climbing stairs, you should do a good warm-up exercise when you go upstairs, and you should also do a stress release posture of muscle tissue at the end.
When climbing stairs, the back is straight, the center of gravity does not have to move forward prematurely, and the knee joint bending angle is moderately reduced; Down to earth; In order to prevent splayed feet inside and outside, it is best to point the second toe to the knee joint. The center of gravity moves forward prematurely, which leads to higher working pressure between the femoral neck and femur. When climbing stairs, only the front foot board touches the ground, and the lower leg is equivalent to the incomplete fixation of the distal end, and the ankle bone is easily damaged. Either the inner figure or the outer figure will skew the physiological force line of the leg, and the trajectory of the femoral neck rolling on the femur will be affected, thus causing joint sprain. & gt& gt In order to avoid the expansion of knee joint endurance when going down stairs, you have to land with your front foot first, and then connect your whole foot to the ground to cushion the working pressure of your knee joint. After climbing the stairs, you can massage a part of your knee joint. Old people can lean on the left and right stairs indoors and hold the handrails with both hands. Let the sole of the foot land first and let the arch bear part of the force, which can increase the buffer spacing and ensure the knee joint to a certain extent.
Correct stair climbing posture, correct stair climbing posture
The correct posture of climbing stairs, if people choose to climb stairs every day, will have many benefits, because climbing stairs is convenient, not limited by space, and has many effects on the body, which is one of the reasons why people climb stairs. The following is the correct posture for climbing stairs.
Correct climbing posture 1
If climbing stairs is regarded as a sport, it is different from normal walking. The specific posture is as follows:
1, lean forward slightly, and swing your hands naturally when striding;
2. At the beginning, the pace should be slow and the movement range should not be too intense;
3. When going down the stairs, the forefoot touches the ground first and gradually transitions to the whole foot;
4. Massage and relax the knee joint after climbing the stairs;
With the increase of the number of exercises, the pace should be accelerated and the time should be lengthened accordingly.
First of all, warm up properly before climbing stairs, otherwise it will easily cause muscle strain. First, concentrate your strength on your legs. It's better to take two steps up every step. Less can't achieve the effect, and more will make you feel very tired. Bend your hands, lean forward slightly, and keep breathing at a constant speed. After everything is ready, you'd better stick to climbing about five floors.
Climb the stairs at a moderate speed, not too fast. 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.
When climbing stairs, slowly raise your knees to the waist position, which can fully exercise your biceps femoris and gluteus maximus, and also has a very good effect on 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.
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!
If you want to exercise deep muscles, intestines and waist muscles, climbing stairs is undoubtedly the best choice. This can effectively exercise the trunk, and finally you can easily have a soft and slender waist. But when time is urgent, don't run and climb up. It's better to climb up slowly across the steps.
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. But if you just look for it and climb the stairs blindly, it will be too boring, and many people may not be able to persist in 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.
Correct stair climbing posture II
Climbing stairs is very simple, but it requires close cooperation between joints and muscles. If you climb the high stairs without warming up, you may strain your muscles if you are not careful. I suggest you use the steps to warm up before climbing the stairs. The specific method is: put the left leg on the second or third step, push the right leg to the ground, hold the left knee with both hands, then put the body center of gravity on the left leg and press down. Repeat 8 ~ 10 on the other leg.
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.
When climbing stairs, you should touch the ground with your sole. When some people climb stairs, they are used to landing only with the forefoot, so that the distal leg is not completely fixed, which leads to the decrease of the efficiency of extending the knee and lifting the hip, and the ankle joint is easily damaged. And only use the forefoot to land, the center of gravity of the body is unstable, and it is easy to lean back; When going downstairs, in order to prevent the knee joint from bearing too much pressure, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure of the knee joint.
In the process of climbing stairs, don't be too fast or too hasty, but arrange according to the quality. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs.
After climbing the stairs, do stretching exercises to relax the muscles of thighs and calves. Stretching method: put your feet in a higher place and stretch your thighs, leg press and left and right legs for 5 minutes; Stretching the calf means stepping on the stairs with two toes, doing lift heel exercises and feeling the tension of the calf. Then the heel is pressed down, and two movements are completed continuously, with 20 toes pressed down and 20 toes pressed down.
Correct stair climbing posture 3
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.
The above is the correct way to climb stairs and the benefits of climbing stairs. It is good to climb the stairs, but we should also remind everyone that we should replenish enough water and nutrition for our body before exercise, because if we climb the stairs on an empty stomach, we will be more prone to fatigue and even dizziness, which is not good for losing weight. If it is not necessary for commuting, you should choose lighter clothes and shoes when climbing stairs.