Nowadays, many people are facing this different degree of fatening. It has brought a lot of inconvenience to our life and work, or has caused serious impact. Now decorate the home decoration network Xiaobian, but you can quickly take action to lose weight! Here to teach you a stair to lose weight .
Stair climbing is a healthy aerobic exercise. The main part of the exercise is the thigh, but it can exercise the whole body. Like other aerobic exercises, climbing stairs allows the body to heat up, enhance metabolism, and consume ATP in food conversion.
The first how to teach you to climb the stairs:
1, for example, the calculation of the three floors of the building, the total of the stairs add up to a total of 33. In the first two weeks, I insisted on climbing 100 round trips every day after work, up and down.
2, the time is two steps on a step, so that the muscles of the buttocks and the back of the thigh can be effectively stretched.
3, the next time is a step under a step, this is for safety reasons, so up and down 100 steps up to about 30 minutes.
4, add another 30 minutes of aerobics is best.
5, the effect of weight loss is better, if you can not adapt to so many sports, aerobics can slowly increase.
6, aerobics has no specific rules, follow the passion of DJ music to jump with nature, you can exercise to the whole body.
7, there is also a secret is aerobics, mixed with Zhao Xinran's in-situ running diet, this is to avoid repeating an action, to avoid too boring, the determination to insist on losing weight will be affected.
Second stair to pay attention to the stairs:
1. After two weeks of persistence, slowly increase the number of round-trips to climb the stairs: from 120 times, step by step. 130 times, 140 times, the completion time is about 40 minutes.
2, therefore, the sisters of weight loss must pay attention to, set a goal for yourself not to be too high, to start in the range of physical and perseverance, wait for the body to get used to, and then let the amount of exercise slowly increase!
3, climbing stairs should be slow squatting, one step a second, the speed should be even, the pace should be steady and rhythm, can enhance the strength of the back muscles and lower limb muscle ligament activity.
4, because the impact of climbing stairs on the knee is relatively large, so the movement time of each stair climbing should not be too long, 10 to 20 minutes is appropriate.
5, the speed and intensity of the stairs should be kept moderate, so as not to feel the obvious effort.
6, climbing stairs to exercise, to be different from person to person, do what you can. Middle-aged and elderly people have varying degrees of osteoporosis, especially those who are more obese with heart, lung disease, or osteoarthrosis. Stair climbing exercises should prevent accidents.
7, when climbing stairs, at the beginning, you can't ask for a big amount of exercise. After a period of exercise (usually about 2 to 3 months), you can gradually speed up or prolong the time, but not too intense, otherwise it will increase the burden on your heart and lungs.
8. Warm up the knee and ankle joints before climbing the stairs to avoid the phenomenon of uncoordinated joint activities.
9. When going downstairs, the forefoot should first land, then transition to the full sole of the foot to cushion the pressure of the knee joint.
10. If you have chest tightness, palpitations with sweating, increased joint pain or swelling and discomfort during the climbing process, stop exercising immediately.
11, usually do squat, stand up and other exercises, so that the joints get full exercise, to prevent stiff and straight legs when climbing stairs.
The third climb stairs to lose weight:
1. In the process of going upstairs, we actually want to reverse the gravity movement of the earth, and we need to be nervous all over the body, and use the legs to drive the body to climb upwards.
2, at the same time the upper body should also be used with force to complete, so often sweating after exercise, because the body's heat consumption is very large.
3, long-term adherence to the stair movement can very effectively enhance our heart and lung function, and promote the operation of blood circulation, strengthen the body's metabolic capacity.
4, because of its relatively strong exercise, it is easy to change our obesity, reduce the body's fat content, but also effectively avoid the problem of re-fat.
Now, are you looking at the relevant content above, and you are happy inside? Finally, there is a new and good way. Let us not have to worry about losing weight easily. Also let everyone understand that the house has a staircase is really good and practical!
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