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Anonymous users2024-02-11There are nine training methods that are popular on the Internet and can be used for reference.
Drill 1, sprint.
Action: Start at the bottom of the stairs and rush up the stairs as fast as you can, swinging your arms as hard as you can with each step, and walk back to the starting point. Repeat 6-8 times, depending on fitness level and staircase length.
Note: Place most of your weight on the balls of your feet and knees, keep your back straight, run as straight as you can, and don't let go or bend over.
Drill 2: Lunge forward.
Action: Start at the bottom of the stairs and step on the 2nd or 3rd step with your right foot, bend your knees at 90° and lower your body in a lunge. Push your right foot so that your feet are together, then repeat with your left foot. A series of Guadai movements until the top of the stairs. Walk back to the starting point.
Note: Keep your front knees perpendicular to your toes and your torso always upright.
Drill 3, squat jump.
Action: Start at the bottom of the stairs and squat.
Lower your hips, straighten your body, swing your arms, and jump up and down with both feet to return to a squatting position. Keep an eye out for squatting, circulating and tail squatting, all the way to the top of the stairs.
Note: If the steps are too close together, you can jump 2 or even 3 steps at a time.
Drill 4, sprint high jump.
Action: Similar to Drill 1, but this time the policy is to jump high, jumping enough to reach 1 or 2 steps. Then walk down with a brisk step to do mediation.
Note: Make sure to swing your arms and maintain a perfect posture.
Drill 5, route skating steps.
Note: Guadai moves up the stairs with both feet until you reach the top. After that, walk downstairs to recuperate.
Exercise 6, triceps brace.
Action: Sit on the 2nd or 3rd step of the stairs with your feet on level ground and your hands hanging down under your shoulders. Lift your hips until your arms are straight, your legs are straight, and your heels are relaxed.
Straighten your torso and lift your hips, then start moving your body up and down and back and forth. Do 12-15 reps in 1 set.
Note: Make sure you start with your hands shoulder-width apart.
Keep your shoulders just below your ears at all times; Make sure it's the arms pushing the body to move, not the hips.
Exercise 7, one-legged jumping.
Action: Stand at the bottom of the stairs with your feet slightly wider than shoulder width apart. Jump 20-30 times between steps 1 and 2 as a set.
Keep an eye out: make sure you jump with strength and speed.
Drill 8, mountain climber.
Action: Face the stairs, place your hands on the 2nd or 3rd step, straighten your arms, stretch your legs back, and keep your back straight. Lift your right foot close to your chest and bring it back into place. Repeat this action with your left leg. Guadai with both legs, do it 16 times on each side without interruption.
Note: Keep your knees as close to your chest as possible to maintain a stable posture.
Exercise 9, one-legged jump.
Action: Start at the bottom of the stairs, curl up on your left leg and stand on your right leg, then jump to the top of the stairs step by step. Walk downstairs and repeat the movement with your left leg.
Note: You can hold onto a carved fence or wall to keep it balanced.
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Anonymous users2024-02-10The correct scientific posture for climbing stairs is like this:
Keep your upper body upright, tighten your chin, look ahead, relax your shoulders naturally, slightly tucked your lower abdomen, and keep your feet firmly on the stairs, using the strength of your thighs instead of your ankles to climb up as you stride.
At the same time, the arms swing back and forth naturally, which will stabilize the spine more and help lift the body upward. Climbing stairs in such a posture not only does not make people feel tired, but also exercises the muscles and ligaments of the lower limbs, making the spine more stable and enhancing the balance of the body.
It is worth noting that going down the stairs should also be careful. When going down the stairs, the weight of the whole body will be pressed on the knees and ankles at once, and if the posture is not scientific, it is very easy for them to increase gravity, and then be subject to wear and tear, and over time there will be related spinal diseases.
Precautions for climbing stairs:
1) The knee joint bears a large load when running the stairs, and people with knee joint injuries and diseases should not participate in this sport, otherwise it is not conducive to injury.
2) Go up and down the stairs at a good pace and not too fast to prevent falling. The appropriate speed should be controlled at 20 to 50 steps, and the physical strength of the young and the young can be faster, and the physical weakness and the elderly can be slower. During exercise, stop and rest in time according to your physical condition to prevent and prevent excessive fatigue.
3) According to the physical fitness and lower limb strength, you can move step by step or step by step, the height of the ladder is 14 15 cm, and the exercise time is controlled within 5 10 minutes.
4) Initial test - the body coordination and movement rhythm of staircase runners have not been mastered, and they should hold on to the guardrail for exercise; After a period of exercise, after mastering the skills, you can get out of the guardrail and exercise.
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Anonymous users2024-02-09Start at the bottom of the stairs and rush up the stairs as fast as you can, swinging your arms as fast as you can with each step and walking back to the starting point. Repeat 6-8 times, depending on fitness level and stair length. Note:
Put most of your weight on the balls of your feet and knees, keep your back straight, and run as straight as you can, without letting up or bending over.
During the warm-up, Wang Yin tried to do a warm up here. Repeat 2-3 times before training. Here's how: Jog for 5-10 minutes, then do a set of beams or dynamic movements such as lunges, push-ups, squats, etc. to relax your body.
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Anonymous users2024-02-08What are the methods and benefits of running stairs training? Stair training is the cheapest and most convenient way to get fit, for office workers, going to the gym specifically can be a waste of time, but climbing stairs is something we all experience whether we go to work or get off work. Here are the benefits and methods of running stairs.
One of the benefits of running stairs is to increase the maximum oxygen carrying capacity
Maximum oxygen carrying capacity is one of the most significant measures of cardiovascular function, representing the maximum amount of oxygen your body can carry during high-intensity exercise. This is also the dividing line between aerobic and anaerobic exercise. Stairs test the body's cardiovascular system, prompting the heart muscles to take in oxygen from the blood more efficiently and to increase lung capacity so runners can take in more oxygen per breath.
The second benefit of running stairs is to reduce the static heart rate
In addition to improving your cardiovascular system, you'll also notice a decrease in your static heart rate by running stairs. For people who are more healthy, it is normal for a heart rate to reach around 50 or 60 at rest. Because by exercising, the heart can beat more blood circulation.
The third benefit of running stairs: faster recovery of heart rate
When performing high-intensity interval workouts, if the interval rest time is set properly, it can increase the rate at which the heart returns to normal, known as the recovery heart rate. This metric measures how much heart rate drops in the first minute after exercise stops, and the better the body, the shorter the time it takes for the heart rate to return to normal after exercise.
Because the exercise intensity is greater, running the stairs to exercise can naturally burn more calories in the body. Studies have shown that high-intensity interval workouts can increase heart rate slightly after exercise. According to a 2006 article published in the Journal of Sports Science, interval training at 70% of your maximum heart rate increases your post-workout excess oxygen consumption (EPOC, also known as oxygen debt), allowing you to burn an extra 80% of your calories each time you exercise to make up for that oxygen consumption.
1. Go backwards down the ladder
This move is like reversing a car, using both hands as arms as support, straightening the body, and slowly moving the feet back, the hands layer by layer'Crawling down, this trick is an action version of the plank as an exercise of the abdominal muscles, which is really tiring and fulfilling.
2. Sit and raise your legs
3. Cross down the stairs
The action of using hands and feet together is actually a very classic way to exercise abdominal muscles, with both feet crossed to exchange left and right, and then go down the stairs at a constant speed, which can also tear the abdominal muscles faster.
4. Lift your legs upwards
As the last movement, it can be said that it is also the most exercised abdominal muscles, the hands are supported by a ladder, and then the shoulders are close to the floor, and the feet are together and the legs are lifted up to stretch.
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Both pull-ups and sit-ups are fine. Both of these work the arm muscles and abdominal muscles.
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