Stair training to do during quarantine –

(Bruno Nascimento/Playback)

A good stair training is a powerful alternative to include in your sports routine. As we are far from gyms, studios and parks, this place in the house (or building) can turn into an excellent equipment for tone your muscles and help in evolution cardiorespiratory during quarantine. In addition to the benefits, the instrument is also practical and makes it possible to perform a complete session that requires balance, coordination and strength with varied stimuli and without the use of additional equipment — just the steps.

Because it is accessible and full of possibilities, the ladder has won the favor of many physical educators. Personal trainer Cau Saad (@causaad) was one of the professionals who ventured through the steps and created a powerful workout with them. “The idea was to set up a different and fun class. In it, we work the body as a whole and mix several movements, making everything more dynamic”, she explains.

How the work of knees is big during class, Cau indicates the need to have the region’s musculature strengthened to avoid injuries during practice. “One stair training of quality needs the perfect posture and abdomen activated so that there is no overload on the column. For the knees, the ideal is that we work on strengthening the lower limbs so that after some time we can move on to the stairs. For beginners who have never used the place to exercise, the ideal is to start little by little, with low intensity training, learning the posture, the way of stepping, breathing and concentration”, says the physical educator.

Attention: when it’s time to move down the steps, you need to keep your full focus on the exercises to avoid tripping, imbalances, sprains and injuries in general.

This one stair training lasts 40 minutes and the average caloric expenditure is 770 calories.

Workout on the stairs to do at home or in the building

– (Ev, Unsplash/Playback)

1. warm up

Go up and down the stairs at home (or two flights of stairs in the building) in the traditional way 2 complete times.

2. calf

Climb 30 steps. Then do 3 sets of 20 ups and downs on ballerina feet to work ankle and calf mobility.

3. Squat

Climb 30 steps on the ladder. Then perform 3 sets of 20 squats.

4. Double climb

Climb every 2 steps counting 15 times. On recovery, descend in the normal manner.

5. Shooting

Stair trot for 30 steps. Then walk another 30 steps at reduced speed to recovery. This stimulus is done to increase heart rate and caloric expenditure.

6. calf

Climb 30 steps on tiptoe, just like a ballerina’s foot.

7. Shooting

Do 2 sprints of 30 steps each and return as normal to recovery.

8. Stretching

At the end of the exercises, stretch lower limbs to avoid injury.