What are the wrong ways to climb stairs? How do you climb the stairs?

Shift your center of gravity too early: Climbing stairs is time-consuming. If you lean forward while climbing stairs, your center of gravity will be shifted forward.

Although this is better, it will increase the working pressure of the femoral neck and femur, and the angle of bending of the knee joint will increase, which will damage the knee joint. Only the front foot is on the ground: the ball of the foot steps on the indoor staircase, and the back heel hangs in the air.

If you climb stairs like this, the damage to the knee joint will be very great. In doing so, the work pressure is divided between the knee joint and the ankle bone. The posture of climbing the stairs is not right:

There are eight inner climbers and eight outer climbers. These two stair climbing methods will cause the physiological alignment of the legs to become crooked. Walking on a flat road is already very important for the knee joints, and climbing stairs is even more obvious.

In the case of going up the stairs, some people will take the initiative to unconsciously show the posture of bowing their heads and waist, his original purpose may be to recognize the part of the indoor stairs, in fact, such a method of going up the stairs will make the body lean forward more, which can cause damage to the cervical vertebrae and lumbar vertebrae, and the feet will also be more strenuous when they land on the ground, endangering the bones and joints of the feet. When climbing the stairs, you should swing your arms up, or hold on to the guardrail of the indoor stairs to take advantage of the situation, and the human body can stretch forward slightly, and the feet are cheerful. If you want to strengthen your workout by climbing stairs, then you need to warm up upstairs and do a pressure release posture for muscle tissue at the end.

When climbing stairs, the back is straightened, the center of gravity does not need to be moved forward too early, and the angle of view of knee joint flexion is moderately reduced; Full foot on the ground; To prevent the inside and outside of the figure-eight feet, it is best to point the second finger of the foot towards the knee joint. The center of gravity is shifted forward too early, resulting in higher working pressure in the femoral neck and middle of the femur. When climbing stairs, only the forefoot is used to land on the ground, and the calf is not completely fixed to the distal side, and the ankle bone is easily damaged.

The inner or outer figure can cause joint sprains due to the distortion of the leg physiology and the movement of the femoral neck rolling on the femur. >> to avoid the expansion of the knee joint when going down the stairs, you have to use the front foot board to land first, and then connect to the full foot board to land on the ground to buffer the working pressure of the knee joint. After climbing the stairs, a partial massage of the knee joint can be performed.

The elderly can leave and right the indoor staircase, and they can lean on their sides and hold on to the handrails with both hands. Let the sole of the foot hit the ground first, so that the arch of the foot is subjected to a part of the force, which can increase the buffer spacing, which has a certain protection effect on the knee joint.

When we are climbing stairs, our knees not only have an increased load-bearing, but also have to move back and forth, twisting sideways. In particular, the patella at the front of the knee is under the most stress. Therefore, it is conceivable that the wrong way of exercise will cause wear and tear on the soft tissues of joints such as meniscus.

Bowing your head, bending over, drooping arms, hunched back, these are all wrong postures, be sure to keep your head up and chest, and be careful to put your weight on the ball of your forefoot.

The steps to climb the stairs are as follows:

Materials and tools required for stair climbing: people, stair handrails, stair steps.

1. Stand downstairs: Stand at the bottom of the stairs and get ready to start climbing the stairs.

<>4. Reach the target floor: Continue to repeat the above steps until you reach the target floor. Depending on the height of the stairs and the individual's physical strength, it may be necessary to repeat the climb several times.

The importance of exercise

Exercise promotes the release of chemicals such as endorphins and dopamine, which can help relieve stress, anxiety and depression, elevate mood and mood, and improve mental health. It also helps to improve the ability to fight stress, boost self-esteem, and improve sleep quality.

Moderate exercise can enhance the function of the immune system, improve resistance, and reduce the risk of colds and other diseases. Exercise helps to increase muscle strength and endurance, improve flexibility and balance, and enhance physical and mechanical efficiency. Regular aerobic exercise, such as jogging, swimming, cycling, etc., can enhance cardiopulmonary fitness and improve the health of the heart and lungs.

Exercise helps burn calories and reduces the accumulation of body fat. Combined with a healthy diet, exercise can help you manage your weight and maintain a healthy body. Exercise builds muscle strength and endurance, helps protect joints and reduces the risk of osteoporosis.

Weight training, such as weightlifting or push-ups, promotes healthy bone development.

Exercise releases chemicals like dopamine, endorphins, and serotonin in the body and brain, which help boost mood and reduce stress. Regular exercise can also help improve sleep quality and boost self-esteem and confidence. Exercise can enhance the function of the immune system, improve the body's resistance, and reduce the risk of getting sick.

There is a difference between climbing and climbing stairs in the way of movement, climbing mountains not only requires strength, but also needs flexibility and coordination of the body, the movement of the feet is always changing when climbing the mountain, and climbing the stairs is a mechanical movement, his force is always the same, unless you climb the stairs is a crutch, climbing the stairs is a pure physical exercise and climbing a mountain has a certain amount of mental work.

Difference Between Stairs and Mountains:

Some people who don't have time to climb mountains think that climbing stairs and climbing mountains are step-by-step steps, and the exercise effect can be substituted for each other. However, experts remind that due to the different exercise loads and suitable groups, when there are no conditions to climb the mountain, it cannot be replaced by climbing stairs.

Experts explain that the vertical angle of the stairs is large, the speed of rising and descending when climbing the stairs is fast, and the exercise load is large; In the mountains, the movement load is smaller than that of stairs. Therefore, people with cardiovascular and cerebrovascular, high blood pressure and other diseases should not choose to climb stairs for exercise. Climbing stairs supports the whole body on one leg, which puts a lot of pressure on the knee joint.

Therefore, people with osteoporosis, knee damage, and overweight body should choose mountain climbing exercises with less damage to the knee joint as much as possible. Young people are able to bear a relatively large exercise load, both on stairs and on hills. Middle-aged and elderly people are more suitable for mountain climbing.

Experts suggest that if the body allows, middle-aged people can climb the mountain twice a week and the stairs once a week to achieve a normal amount of exercise.

The effect is not the same, climbing is an aerobic exercise, which can better exercise the internal organs in addition to the body muscles. Of course, some people may not have convenient conditions for climbing the mountain, they can run down the steps, they can jump the stairs when they come back from running, and they can relax the muscles that have just run while jumping. Beneficial for ** and heightened.

The theory of climbing stairs refers to the goal positioning is comprehensive management informatization, that is, to climb to the top floor, but the work must be done step by step, step by step. In specific applications, the theory of stair climbing requires us to make the overall management information planning of the enterprise, and then start from the project with the least investment, the easiest to implement, and the most adaptable to the employees, and achieve the goal step by step.

Encyclopedia: 1) Improve cardiovascular function, strengthen myocardium, enhance myocardial contractility and blood supply capacity of the cardiac coronary artery system, improve myocardial blood circulation, and prevent and treat coronary heart disease.

2) Improve the elasticity of the large blood vessel wall of the lower limbs, enhance the function of the venous valves of the lower limbs, and have a good prevention and treatment effect on varicose veins of the lower limbs.

3) Improve lung function, increase lung capacity, improve lung tissue elasticity, improve lung blood gas exchange efficiency, thereby increasing blood oxygen saturation and promoting whole body metabolism.

4) Develop lower limb muscle strength, strengthen bones, promote bone metabolism, and prevent and treat osteoporosis.

5) Improve the toughness of the soft tissues of the knee joint, and increase the friction and pressure resistance of the knee joint surface. If the amount of exercise is too much, the wear and tear of the cartilage on the knee joint surface will be increased accordingly.

Precautions. 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 step by step or step by step of the ladder to move the pure plexus, 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 yet been mastered by Zheng Hong, 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.

What is the good answer to climbing the ladder to exercise the body?