You can get rid of excess weight without additional effort, but it is important to know a few rules.
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 your muscles, and reduce your risk of stroke.
Exercises on the stairs
Before starting the exercises, it is worth doing a warm-up and thoroughly warm up all the 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 get started, and gradually increase the number of spans over time.
If it is difficult to ascend without stopping, you can use the interval method - alternating 30 seconds of lifting and 30 seconds of rest.
Also, you should not rush and run up the stairs. In this case, there is a great risk of injury.
After climbing to the top floor, you should 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, water bottles or dumbbells.
How to climb stairs correctly?
It is worth remembering that you are not just “walking”, but training. Therefore, some rules should be followed.
Be sure to start your workout with a warm-up to 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 calm down after active loads, moreover, in this way you will once again work out the muscles and "disperse" the lactic acid that accumulates after exercise.
Climbs should be even: avoid sudden stops and long breaks on flights.
You need to walk, as in ordinary life, so that the muscles receive an even load. At the same time, keep the body straight - you do not need to fall on the railing.
It is better to breathe through the nose rather than through the mouth. If you do not need to be distracted by conversations - as with any workout, you need to monitor your breathing.
For a workout to be effective, do not immediately test your limits - try to maintain a comfortable pace.
It is not necessary to limit yourself exclusively 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.