Although it was buckled by the "stupidest" weight-loss sports cap, climbing the stairs was a good choice for weight loss exercises without time and space.
Its weight loss advantages are obvious: simple and convenient, calorie consumption. To climb with 60kg weight, the calorie consumption per hour is about 480 kcal
However, the disadvantages are also obvious: The knees are relatively heavy. When you go upstairs, the knee bears 3 to 4 times your weight. When you go down the stairs, it's 5 to 7 times your weight. If your knees aren't really good, or you have a big base Weight loss er, is not recommended to take this approach, because of great harm to the knee. If you do not belong to these two groups of people, in the daily exercise to join the stairs or OK. Get to these small details, the weight loss effect will be more Good ~
Detail 1: The action of climbing is to be standardized
The correct climbing posture is such a drop:
Tighten the chin, eyes straight ahead, do not shrug shoulders, lower abdomen slightly, back straight, center of gravity do not move too early, knee flexion angle is properly reduced. All feet to the ground, provide reliable far-fixing, avoid inside and outside affixed feet, With the second toe aligned with the knee.
When you go downstairs, the knee burden will be heavier than if you were going upstairs. If there are conditions, it is advisable to climb up and take the elevator down.
What if there is no elevator?
You can try to walk backwards. The damage to your knees will be less, but be careful. If you step on the air, you'll be in trouble.
Detail 2: Climbing time should pay attention
Everyday ordinary upstairs and downstairs, such as throwing trash out, buying soy sauce, and the like, can climb many times, be careful not to climb in the wrong posture.
The wrong posture includes:
Center of gravity moved too early
Forefoot first landing
Inside and outside octagonal feet
In order to lose weight specifically to climb, the number of times to be controlled, about 3 times a week, about half an hour each time. The burden on the knee is too long, so it is not recommended to climb too long, moderately good.
Detail 3: Pay attention to breathing when climbing
The breathing method in yoga is also worth learning from other exercises. It is important to pay attention to breathing in the process of exercise. Exercise in conjunction with breathing can help improve the exercise efficiency and achieve better results.
When climbing stairs, try to avoid rushing breathing, increase the depth of breathing, maintain calm, and uniform breathing frequency and rhythm can help us to lose weight better.
Detail 4: Fancy stairs
1. First-order crawling and second-order climbing
In the process of climbing stairs, as long as two steps and two steps to climb, you can exercise to the thighs and buttocks, and play the role of sculpture legs and buttocks.
Therefore, you can use the first-order climb to try the next two-step climb.
2.HIIT mode
HIIT is a high-intensity intermittent activity, so for climbing stairs, you can do this:
Two steps and two steps climb the stairs, but the speed of each floor is different. If the first floor is fast, then the second floor can be changed to the slow speed, the third floor is the middle speed, and the cycle alternates.
3 hands can move
For a 60kg person, the calorie consumption for climbing stairs is about 480 kcal per hour. If this time is matched with some other exercise, such as lifting a dumbbell, etc., the calorie consumption may become 1+1>3 mode.
So when you lose weight while climbing stairs, you can make your hands move, and the efficiency may be higher.
4. Sports mode
For the sport mode, please refer to the “Ultimate Guide to Climbing the Stairs” (Hilner):
● Junior players: Ordinary speed or running upstairs → sprinting upstairs → Raising the knee upstairs → Jumping upstairs on one leg → Jumping upstairs together with your feet. Each of the above is done for 10~15 seconds. After each round of exercise, rest 1 ~2 minutes, repeat 15 minutes.
● Senior athletes: sprint upstairs → single-legged jump upstairs → raise the knee to the right upstairs → raise the knee to the left to go upstairs → fast one-legged jump up and down the stairs → big stride bow legs upstairs.
Detail 5: Warm up your knees
Because the stairs hurt the knee, it is recommended to warm up the knee joint before starting to climb so that the body can adapt to the rhythm of climbing stairs as soon as possible.
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