Can you lean your legs when you run the stairs?
Run stairs can be thin legs, but need to adhere to the long-term, and grasp the right way to avoid movement after the muscle, and also to run the stairs in accordance with their own actual situation. Running the stairs is a relatively high calorie consumption of aerobic exercise, it has a very good effect on the fat that consumes our thighs and calves, but it takes a lot of patience and willpower, and in the process of running the stairs to master the correct way of movement in order to reach a good leg effect.
This is said to run the stairs to thin legs refers to our own actual situation to grasp the speed of movement and exercise time, and in the exercise of the correct posture in the process. Running the stairs than on the ground to walk or run the amount of exercise is several times larger, it has both run and jump two kinds of movement, but also has an inverse effect of the Earth's attractions. Therefore, the staircase can not only make the hip movement increased, but also make the lower limb muscles of the ligament, tendons of the elasticity of exercise, with strong rib bone effect.
For a woman to get slim, running the stairs is a simple and feasible way to lose weight.
The right way to run the stairs
Intermittent Run Stair method
Subjects: Beginners and overweight people.
Practice: At first, run for 3 minutes, rest 3 minutes in the middle, then log running minutes, and then rest for 3 minutes, and then gradually extend the staircase time, but not more than 20 minutes each time, after a longer period of exercise, can be increased to 2 times a day, one month weight test, to check the effect of exercise.
Cycle Run Stair Method
Object: Overweight people in low floors and poor exercise conditions.
Practice: Follow the principle of gradual and orderly, first by a short time to run the staircase exercise, gradually increased to a slightly longer time to run the staircase exercise.
Reverse-run Stair method
Object: After the first two exercises for a period of time, a certain basis and weight of the obese people, and is simple obesity.
Practice: Hands on the handrail staircase, back to the staircase, slowly up the stairs, each run a step, stop for a moment to run a step.
Precautions to run stairs 1, after running the stairs to often do squat, stand up and static half squat.
These exercises can make the knee to get enough exercise to prevent its rigidity and stiffness, and can well reduce the side effects of running stairs. 2, run the stairs to beware of physical discomfort.
MM in exercise if chest tightness, palpitations with sweating and joint pain aggravating condition, to immediately stop running stairs. 3, run the staircase should choose the right ladder height.
In general, the 14-15 cm ladder height is more suitable for mm to climb the run, peacetime exercise may wish to pay attention to OH. 4, just run the stairs when the happen with hand guard rails.
Just carried out, run the stair movement mm body coordination and movement rhythm may grasp still not in place, at this time may use the guardrail to carry on the auxiliary movement, grasps the skill to be possible to leave the guardrail. is running the stairs thin leg really reliable? Right way, look.
