Where is the power part of climbing stairs?

Climbers need to mobilize the muscles of their hips and legs. When you put your hands on your thighs and hips, you can feel the strength of your muscles. Plus, climbing stairs is an aerobic exercise, so it can not only exercise hip muscles, make legs thinner and hips fuller, but also reduce body fat.

How long is it effective to climb continuously?

Pilates has a good training effect on pelvic floor muscles, can restore contractility and muscle elasticity, and is also very important for postpartum rectus abdominis separation and repair.

Why does climbing stairs burn more fat?

Compared with common aerobic exercises such as running, skipping rope, cycling and fat burning, climbing stairs can increase the heart rate faster, and the heart rate is more likely to be in the range of fat burning. The specific amount of fat burned is related to everyone's weight. Generally speaking, it takes about 200 to 300 calories to persist for 30 to 45 minutes.

The sooner the better?

That's not true. First of all, speed is not an indicator to measure the quality of climbing stairs, but action is! Under the premise of action specification, it is possible to maintain a uniform speed or even a slow speed. If you feel that the strength is not enough, you can speed up the pace appropriately, or climb in two steps to increase the difficulty.

What is the correct posture?

Keep your hips bent and your back straight.

Feet on the steps. Yes

Feet are basically shoulder-width, slightly splayed, and knees are always aligned with toe pairs.

Bend your knees naturally and don't go beyond your toes.

Tighten the core pair

What wrong postures should be avoided?

The whole body should not be in a straight line.

Don't stoop.

Don't cross your toes. Wrong.

Don't climb on tiptoe, and don't step on the steps with only one wrong foot.

Don't stamp your feet to reduce noise errors.

Don't grab the handrail and climb the stairs.

What will happen if the posture is wrong?

If the waist, back, core and buttocks are not properly involved in exerting force, all the strength is concentrated on the thighs and knees, "dragging the legs to climb up".

Building ",the final impact is that the front thigh and the front calf are sour and tired, and may become short and fat, which is not good for the knees.

How much rock climbing have you learned?

Novice: step by step-adapt first: climb step by step; Advanced again: climb one floor first, and then climb one floor, two floors and two floors alternately; If you want to sprint: climb two steps; Finally, take the elevator down.

Veteran: You can freely combine other actions. First, warm up for 5 minutes. Directly climb two steps at a time to quickly increase the heart rate of fat burning; Do fat-burning actions in standing position on the platform, such as squat, squat jump, open jump and high leg lift; Do what you can, 5 ~10; Continue to climb, climbing stairs and burning fat continue to cross; Finally, take the elevator down.

Why do you suggest "taking the elevator down"?

Knee joint is a very important load-bearing joint of human lower limbs. Usually going down the stairs will not affect your knees. However, if you go downstairs for a long time every day, the cruciate ligament tissue and cartilage meniscus of the knee joint may be damaged.

Who can't climb?

Climbing is not recommended for heavy people. Reference value: male 100kg+, female 90kg+ wrong.

Knee discomfort, knee surgery failure.