If you are eager for muscular buttocks, bodybuilding thighs and calves, and aerobics for kicks, then climb the stairs. From elite athletes to weekend warriors to beginners, everyone can climb stairs, making it an effective overall workout for all fitness levels. Stairs are not only a great aerobic workout, but stair workouts also shred the fat on the waist, giving you the flat belly you always wanted.
Climbing the stairs flat stomach (Source: lzf / iStock / Getty Images) Separate stairs will not give you a flat, fit stomach. In order to achieve your dream of a flat stomach, you need a variety of ways to eat, aerobics and strength training.
Why the stairs work
When you walk or run the air, your entire body is used. From your calves and hips to your arms and abdominal muscles, each muscle is activated, pushing your body up. You can climb stairs in a variety of ways - slow, fast or spaced. In order to get the best fat burning, it is recommended to climb the stairs at high intensity intervals. In this high-intensity exercise, when you increase your heart rate and activate your body muscles, the Journal of Obesity conducted a study that found that “high-intensity intermittent exercise... may be more effective in reducing subcutaneous abdominal fat than other Types of exercise are more effective "
personal trainer Gabe Hihira said, "Stairs" brings a very unique and difficult challenge to our body. From an anatomical point of view, it is basically safer, Walking on the knee. "ody needs unilateral work, so it requires a stabilizer and a single-leg power supply. The unilateral part of this exercise is ideal for solving any weakness in your left or right wing, because we have some advantages in some respects. Each muscle below the abdominal muscles is included, including the posterior fascia chain, a group of tissues responsible for keeping the body straight during posture. "
If you can't get into the outdoor stairs, you can use the stair stepper to imitate the movement. "If you use the stair console (machine) in the gym, please set the speed slowly. Don't use your hands as much as you can, and really focus on each step as a one-leg press. This will burn fat, target leg strength and develop at the same timeProduct, "Hihira added.
Stair workout can be a strong interval exercise. When you walk or run up the stairs, your lungs and muscles are taxed. In order to climb more stairs You must walk back to the stairs to allow your lungs and muscles to recover during that time. Because of this intense work, then resume, stair exercise as a high-intensity exercise.
How to climb stairs [ 123]
Stairs are an exercise that almost everyone can do. If you are a beginner, first walk the stairs in a comfortable home. As you progress, you can jump over the stairs and climb two flights of stairs. For intermediate to advanced athletes, try running one at a time, one at a time. When you increase your speed, your distance and your repetition, you will increase your heart rate and burn more fat.[123 Even if you burn calories after completing your workout, add high-intensity intervals to your workout. These “HIIT” workouts activate “EPOC” or excessive exercise after oxygen consumption, which means you will even be after the workout is complete. Burning calories constantly This means that if you complete the HIIT workout and then watch your favorite shows, you will continue to burn calories while watching your show. HIIT training adds "the overall workout energy consumption increases by 6 to 15% of calories. "
"HIIT is basically one of the best ways to burn fat and maintain or increase muscle," Hihira said. When it comes to developing a flat stomach through HIIT training, "HIIT is definitely a little responsible for getting yourself going." Self-portrait abdominal muscles (of course, if your diet is also scratched). "
Frequency
Because HIIT exercise and sprint can have more intense attention to the central nervous system and the entire body, it is recommended that you only have one HIIT exercise per week. When you exercise, each Add intermittent exercise once a week. Don't finish HIIT exercise continuously as your workout takes time to recover to grow. Exercise is catabolism; that is, it can damage your muscles. Need proper recovery time for your Muscles are repaired and ready for the next sport day.
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