The main points of climbing stairs:

When going up, go up two steps at a time, which can effectively stretch the muscles behind the buttocks and thighs; When you come down, go down step by step. This is for security reasons. So it takes about 30 minutes to get up and down 100.

It is best to add 30 minutes of aerobic exercise after climbing the stairs, so that the weight loss effect is better. If you start to get used to such a large amount of exercise, you can gradually increase your aerobic capacity. There are no specific rules for aerobic exercise. Dance casually to the passionate DJ music, as long as you can exercise your whole body. There is also a secret, that is, while doing aerobics, it is also mixed with Zhao's in-situ running to lose weight. This is because I want to avoid repeating an action that is too boring and affects my determination to lose weight.

After two weeks of persistence, gradually increase the number of stairs: from 120 times, step by step. 130 times, 140 times. The completion time is about 40 minutes. Therefore, don't set your goal too high at once, start within your own body and perseverance, and gradually increase your exercise when you get used to it.

Relaxation after climbing stairs:

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

Stretching method: thigh stretching is to put your feet on a high table, 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.