Can climb stairs to lose weight? 4 strokes to climb stairs fitness to lose weight two in one
Autumn is very suitable for weight loss, there are many sports to choose from, so how to lose weight in autumn, what are the methods of weight loss in autumn? Today, I introduce a simple and easy way to lose weight by exercise - climb the stairs and help you lose weight without having to worry about squeezing time to go to the gym.
    Stair climbing is a good aerobic exercise. It can increase physical strength, strengthen the muscle strength of the lower body, especially the strength of the legs, both fitness and effective means of weight loss, it is very suitable for the busy office workers in the city to practice nearby. Stair climbing is an excellent exercise that can be carried out in many spaces and at no cost, and is easy to implement, especially for working people.
　 Climbing stairs belongs to aerobics
Climbing the stairs belongs to aerobic exercise and is an effective means of losing weight. If you persist in persistence for one month, it will have an effect. Healthy weight loss is gradual, and you can't make a quick profit by climbing the stairs to lose weight, give the body an adaptation period, and then slowly increase the amount of exercise.
　　 How does climbing stairs achieve weight loss?
Stair climbing is an aerobic exercise. The main part of the exercise is the thigh, but it can exercise the whole body. Like other aerobic exercises, the stair climbing method allows the body to heat up and help fat metabolism. It can consume about 202.25 kcal per time for 30 minutes, which is very effective for weight loss. However, weight loss is a comprehensive project. While adhering to the correct exercise every day, it is necessary to cooperate with a reasonable diet and regular work to achieve a healthy slimming effect.
    The principle of climbing stairs to lose weight
The principle of climbing stairs to lose weight is to increase the basal metabolic rate through exercise, so that the body fat burns quickly, thereby controlling body weight. Aerobic exercise is insistent. In the process of insisting on climbing stairs, people's weight will also undergo three changes:
1. The stair climbing exercise in the early stage of exercise will promote the discharge of water in the body, the weight will be reduced, and the weight loss will be related to the amount of exercise, which is an irregular downward trend, but this does not mean that you are really thin.
2, continue to insist on climbing stairs, exercise will make the fat cells arranged tightly and tightly, muscle growth, when the weight will appear stagnant or even rise, of course, everyone's situation is different, but the muscle lines will become beautiful Tight.
3, as you continue to exercise, the body's excess fat begins to burn, this time is the real time to start to lose weight.
However, if you persist for a long time and finally reach the ideal weight, it does not mean that weight loss has been completed. If you can maintain a half-year rebound, it will be considered a real weight loss success. Losing weight is to persist, only to maintain exercise for a long time.
　　 What is the difference between the weight loss effect of climbing stairs and running stairs?
The principle of weight loss is the same as that of running stairs and climbing stairs, but the amount of running on the stairs is larger, and it will be effective if it lasts for more than 10 minutes. After the running of the stairway, the calf must be massaged to prevent the calf from becoming thick. In comparison, the stair climbing movement is mild, and it needs to be held for more than 30 minutes each time. When climbing the stairs, the two steps together work better.
    What is the right healthy climbing stairs to lose weight?
To climb the stairs, you must first combine your actual situation. Middle-aged and elderly people have varying degrees of osteoporosis, especially in some people who are too fat, and climbing the stairs is more stressful on the knee joint. Therefore, these people must grasp the relationship between speed and duration. At the beginning, you should take a slow speed, persist for a period of time, you can gradually speed up or extend the time, but not too intense, otherwise it will increase the burden on your heart and lungs. If you find discomfort while climbing the stairs, stop exercising immediately. It is especially important to note that people with old knee injuries should try not to climb stairs.
At the same time, you must master the correct exercise method: when climbing the stairs, the body must be slightly forward, stepping with the swing of the hand, which can enhance the strength of the lower limb muscles and ligaments, maintain the flexibility of the lower joints, and enhance the internal organs function. In the process of climbing stairs, it is not too fast or too urgent. It should be arranged according to personal physique. At the beginning, you should take a slow speed and persist for a period of time. You can gradually speed up or prolong the time, but not too intense, otherwise it will increase the burden on your heart and lungs. . When going downstairs, in order to prevent the knee from undergoing pressure increase, the forefoot should first land on the ground and then transition to the whole foot to the ground to cushion the pressure of the knee joint. After climbing the stairs, you can massage the knee joint locally. It is best to do exercises such as squatting, standing up, and static half-squatting, so that the knee joint can be fully exercised to prevent stiffness and rigidity.
    Is any physique suitable for this method?
Stair climbing can increase physical strength and strengthen the muscles of the lower body, especially the legs. It can both exercise and lose weight. It is suitable for busy urban workers to practice near the day. But it is not suitable for everyone to practice.
First of all, it is not suitable for pregnant women, because it will increase the pressure of the lumbar vertebrae when climbing stairs. In addition, when climbing stairs, it will contract the abdomen and increase abdominal pressure, which will cause damage to the body and cause stress to the fetus. It is also not suitable for elderly people with osteoporosis. Physical strength is not good, there are potential safety hazards; more notable is the person with old knee injury, try not to climb the stairs as much as possible. If you find discomfort while climbing the stairs, stop exercising immediately.
Secondly, the elderly who are not suitable for osteoporosis may not have physical strength and have potential safety hazards. What is more remarkable is that people with old knee injuries should try not to climb stairs. If you find discomfort while climbing the stairs, stop exercising immediately.
In addition, it is more noteworthy that people with old knee injuries should try not to climb stairs. If you find discomfort while climbing the stairs, stop exercising immediately.
    A plan to eliminate the accumulation of fat on the buttocks and firming the buttocks muscles:
1. Place the small step on the right side of the body, the right foot on the step, and the left foot on the ground;
2, the body is slightly down, when the knee is bent, it should not exceed the toes;
3, the effect of these two steps is to beautify the calf and reduce the fat in the legs;
4. Focus on the right foot to support the weight of the body, raise the left leg to the outside, and pause at the highest point;
5, count to 5, step on the left foot back to the ground, do a few times to change the foot.
Sports points and frequency:
Just starting a step, adapt to the exercise of 2 steps in the future, the effect will be better. Every 30 minutes, 4 times a day.
　 Precautions:
It is not recommended to go down the stairs, this will be too much knee load. When going down the stairs, in order to minimize damage to the knee, it is best to let the forefoot land first. After climbing the stairs, you can do static stretching exercises on the side of the handle or on the wall to maintain the muscles of the lines and prevent the calves from growing.
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