Climbing stairs is a good exercise, but it is not suitable for everyone. Among them, pregnant women, patients with knee injuries and elderly people with osteoporosis are not suitable. None of these people should climb stairs to exercise.

2. The correct posture of climbing stairs

Lean forward slightly and swing your hands when you step. Start slowly, after a period of continuous exercise, gradually speed up the pace, gradually extend the time, not too intense. When going down the stairs, the forefoot should land first, and gradually transition to the whole foot to prevent knee joint injury. Massage the knee joint to relax after climbing the stairs. You can also do some squats and stand up to exercise your knees.

3. Climbing stairs and stovepipe exercises

If you think climbing stairs is too boring, you can do this stovepipe exercise on the stairs. Step on the steps with your right foot and squat slightly. Be careful not to bend your knees beyond your toes. The center of gravity is on the right foot, and the left leg is lifted to the outside. After staying at the highest point for 5 seconds, the left foot falls to the ground. Do it several times before changing your feet.

4. The frequency of climbing stairs

Climb the stairs for 30 minutes each time, four times a day. At first, you only take one step at a time. If you get used to it, you can take two steps at a time. A flight of stairs with three floors needs to climb 100 times a day at first, which takes about 30 minutes. It doesn't matter if you can't do that much at first, just increase it slowly. After proficiency, you can take two steps at a time, which is more effective for exercising the muscles at the back of hips and thighs. For two weeks, it can be increased from 100 to 1 10. It will increase to 120 in two weeks. And so on. The time can be correspondingly increased from 30 minutes to 40 minutes.