Stairs Workout (10 mins)
Step by step: how to climb stairs correctly to lose weight?
Physical activity is necessary for everyone. Moreover, many people dream of losing weight and having a toned body, but they constantly postpone training. However, you don't have to go to the gym or pool to lose weight. You can start small - walking the stairs correctly. After all, it is in almost every home. Climbing stairs will help you burn extra calories, strengthen muscles and reduce the risk of stroke.
Ready: 5 Exercises to Workout Anywhere
You don't need to go to the gym or have a specially equipped room to exercise.
Exercise on the stairs
Before starting the exercises, it is worth doing a warm-up and thoroughly warm up all muscles and joints, especially the knee. For beginners, the duration of the workout should be no more than 10-20 minutes. Try to climb three floors to start, and gradually increase the number of flights over time.
If it is difficult to climb without stopping, you can use the interval method - alternating 30 seconds of climbing and 30 seconds of rest.
You should also take your time and run up the stairs. In this case, there is a high risk of injury.
After climbing to the upper floor, do not take the elevator back down. Walking down the stairs also consumes energy - so, in an hour you can burn about 200-300 kcal.
After two to three months of training, you can complicate the task and use weights - for example, a backpack with things, bottles with water or dumbbells.
Bigger is better? How to Determine Weight and Reps
Heavy or light dumbbells, 5 or 25 reps - it all depends on your goals.
How to climb stairs correctly?
It is worth remembering that you are not just walking, but exercising. Therefore, there are some rules to follow.
Be sure to start your workout with a warm up - this will warm up your muscles and reduce the risk of injury. And in the end, do not forget about the hitch - a set of stretching exercises, a calm pace will help you calm down after active loads, moreover, this way you will once again work out the muscles and disperse the lactic acid that accumulates after exercise.
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Ascents should be even : avoid sudden stops and long breaks on flights.
You need to walk, as in everyday life, so that the muscles receive an even load. In this case, keep your body straight - you do not need to fall on the railing.
It is better to breathe through the nose, not through the mouth. Do not be distracted by conversations - as with any workout, breathing should be monitored .
For an effective workout, you should not immediately test your limits - try to keep a comfortable pace .
It is not necessary to limit yourself solely to climbing stairs in an apartment building. Any steps are suitable for training - at the stadium, in the park and, if desired, even on the subway. Although for more advanced athletes such exercises will not bring a pronounced result, they will help beginners get used to the stress and will be the first step on the way to an ideal body.