How often do you climb the stairs every day?
Climb the stairs to lose weight of a need for long-term adherence to the process, so for the general want to lose weight of people, climbing stairs half an hour to one hours a day to achieve the effect of reducing, but we can adjust according to their actual situation. Climbing stairs to the thigh and buttocks of weight loss are very effective, if the movement, it is necessary to adhere to more than half an hour, if it is climbing stairs, can be divided into time to climb, time enough.
How long does it take to climb the stairs every day to lose weight? The answer is: do not set the goal too high at the beginning, you can climb 5 to 6 layers, go up and down, adhere to 30 minutes to 1 hours. Climb 200 Machine steps a day, can climb 6 times, the effect of exercise will be better oh. Or every time you climb a staircase more than 2 minutes, a day to climb the stairs to exercise 12 minutes, 2 months after you can see a good weight loss effect. Climbing stairs not only can exercise thigh muscles, but also exercise the whole body, is a good body aerobic exercise.
Climbing stairs can make the body heat, so the metabolism will accelerate, will accelerate the whole body's blood circulation, can help the fat metabolism of the thigh, but also can make the buttocks more upturned.
Concrete ways to climb stairs to lose weight
1. Exercise your thighs and hips slowly. When you climb the stairs, slowly lift your knees up to your waist so that you can fully exercise your two-head and gluteus muscles, and this also has a very good effect on the shape of your thighs and hips.
In addition, if you are climbing stairs in high heels for exercise, then the shape of the hips is better.
2, toes make your reproductive organs vibrant. Climbing the stairs, if the toe first to the ground, will be conducive to exercise calf and promote the foot of the neck thinner.
The neck and the genital organs have a close relationship, the slender flexibility of the foot neck can effectively promote the movement of the genital organs and pelvic bone stretching, which for many women, can be considered as an additional benefit of weight loss!
3, do not run, slowly across the stage If you want to exercise the deep muscle of the lumbar muscles, the steps across the stairs are undoubtedly the best way to choose. This way, you can effectively exercise your body torso, and finally make you easily have a soft and slender small waist.
But when the time is more urgent, do not run to climb up, it is better to step across the leisurely climb.
4, climb the stairs while sightseeing By up and down the stairs, you can fully exercise the deep muscle of the large lumbar muscles, and have a significant impact on visceral and fat. However, if just blindly find the stairs, climb the stairs, it is too boring, many people may eventually will not go on. Therefore, the station building, department stores, stores and other places become the best choice for the stairs to lose weight. Because walking in these places will not only allow you to browse through a variety of products, but also allow you to walk through the very many steps of the staircase.
Both sightseeing and slimming, double benefit, but also let the stairs to lose weight become fun.
Tips for weight loss in climbing stairs
1, do not move too early to grasp the center of gravity The premature movement of the center of gravity will cause greater pressure on the patella and femur, and the flexion angle of the knee is also greater, which can cause knee joint damage easily.
In order to avoid knee injury, before climbing the stairs, to prepare the action, stabilize the center of gravity.
2, do knee preparation before climbing the stairs. Before climbing the stairs, first exercise a knee, exercise should do what you can. Gradual. It is best to slow down a few steps between layers to relieve the pressure on the knees. In the process of climbing stairs found discomfort, should immediately stop exercising.
It is especially important to note that people with old knee injuries should avoid climbing stairs as much as possible.
3, you should climb the stairs with all your feet. Some people are accustomed to climbing the stairs only with the front of the ground, so that the calf equivalent to the distal end is not completely fixed, resulting in the efficiency of stretching the knee stretching down, ankle is also prone to injury.
And only with the front foot of the ground, the body weight is unstable, prone to backward tilt of the body.
4, wear comfortable shoes to climb the stairs Climbing stairs in high heels can put a greater strain on the knees.
It is advisable to change into comfortable shoes before climbing the stairs. Climbing the stairs to lose weight how can it be effective? How long?
