Climbing stairs is very good for your health. It is an aerobic exercise that improves lung and vascular capacity and brings resistance and strength gains to some parts of the body. A 40-minute workout 3 times a week is enough to keep the body in shape.
Today the awesome.club shows you some exercises that you can do on the stairs of your house or building that help to tone your glutes, legs and other parts of the body.
Exercise 1: warm-up and rhythm
Go up and down the stairs twice, walking or trotting slowly to warm up the body and activate the muscles that are still sleeping. Depending on how you sit, repeat the exercise twice; if you have more resistance, do up to 5 repetitions. Don’t forget to bring a bottle of water and stop feeling very tired.
Exercise 2: Climb 2 steps at a time
Almost child’s play. The only thing you have to do is go up the stairs 2 by 2, respecting your pace and being careful to don’t trip🇧🇷 You can do this by running or walking, because either way, you will be wasting energy and burning calories.
Exercise 3: Jumping on the stairs
Stand in front of the stairs with your legs apart, bend your knees slightly and begin to jump on the steps, moving your arms forward. That way, you will work quads and glutes. Remember to do as many repetitions as you can. When you’re done, stretch to ease the muscles and prevent injury.
Exercise 4: Climbing the Ladder Sideways
A pretty simple exercise and you won’t have to run. The idea is to climb the steps sideways, foot after foot, joining them on each new step. If the steps are too narrow, be careful not to lose your balance. So do this exercise at a speed intermediaryto get a good result and not get hurt.
Exercise 5: Simply Walking
To walk on the stairs at a good pace is also a great exercise. Walking up and down stairs is something we do every day, but walking at a fast pace and steadily takes more energy. So be careful not to overdo it.
Exercise 6: push-ups
A ladder is a great support for doing push-ups, just place your hands on a step at chest height. With this exercise you will work parts important of the body: shoulders, triceps and chest. The exercise can be more or less difficult depending on the angle. The ideal is to do 3 sets of 20 repetitions each.
Exercise 7: Go down the stairs at your own pace
Stairs are not just for climbing. There is another sport option that is also very efficient for working the legs: descending with heels or walking quickly. These exercises help to calf and they don’t make us so tired.
Exercise 8: Climb the stairs with only one leg
A very difficult exercise, because it requires you to climb the stairs with the force of only one leg🇧🇷 The ideal is to alternate and do at least 10 repetitions with each side.
Exercise 9: Ascent with Back Leg Raise
Go up the stairs doing a elevation with the leg back helps to strengthen the glutes. In this sense, you must climb the step with one leg and do the lift with the other. Despite being a very tiring exercise, the results they are really very good.
Exercise 10: Dip (triceps) on the ladder
As we have already mentioned, a ladder offers many exercise alternatives. Another option is the lunge, also called a dip, in which we work the arms (especially the triceps) and shoulders. Stand with your back to the ladder, place both hands on the step and stretch your legs. then start to Bend your elbows and lower your hips towards the floor. This exercise completes the different parts of the body that we can work with the help of a ladder.
Performance, energy and mood
Taking the stairs is something people only do when the elevator takes too long or is out of order. Due to this lack of habit, we get tired easily and our breathing accelerates. However, with a little consistency the rhythm starts to improve and the exercises get easier and easier. Among the benefits are:
General improvement in health; End of sedentary lifestyle; Free and simple exercise; Healthy mind and body; End of excesses and injuries.
How often do you go up stairs? Have you ever tried to make it your goal to always go up the stairs instead of the elevator? Try this and tell us the results.
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