Beautifully sculpted legs, thighs and buttocks will allow you to do a simple exercise on the stairs. Completely free, and smoothly fixed.
All you need for this exercise is comfortable shoes, stairs and a strong will.
Running up the stairs is one of the most effective ways to shape the butt, as it is considered a phenomenal cardio exercise.
You can practice indoors or outdoors, the weather does not affect the practice – you can always find stairs somewhere. You can run easily up the stairs in your building, in the park, on the school grounds, and even during a break at work.
This exercise is recommended for athletes and those who want to lose weight. You burn a lot of calories and shape especially the lower part of the body. A 68-kilogram person can burn up to 1,000 calories in an hour of running up the stairs.
Getting to know the exercise
It seems so simple to you when we put it this way. Well, it is, but you have to be realistic. Effort and will are required – now it’s all up to you. Running up and down stairs is not the same as regular running, or even as running up or down a hill. It is a slightly more difficult exercise, so you have to start slowly, if you have not been physically active, and then gradually increase the pace. Expect sweat, effort and pain – at least in the beginning. But, never give up, because if you persevere, the results will amaze you.
You have to know that it won’t be easy – even if you start with a 15-minute run up the stairs.
Before engaging in this exercise, you should familiarize yourself with the proper running technique. Unless the stairs are high, it is preferable to step on each other with your foot or to “grab” each step by running faster. And move your whole body, swing your arms properly, half bent at the elbows, move your shoulders as well. Step first with your toes, not your heel.
Start with as much time as you can handle – 5 to 10 minutes. Add another 2 to 3 minutes when the exercise becomes easier to perform. Increase your pace until you reach the strength to last 20 to 30 minutes of running up the stairs. Take small 30-second breaks every 3 to 5 minutes of running.
Example of exercise
Repeat this six-minute exercise 5 times with short breaks (about 30 seconds each).
1 minute – run up and down the stairs
1 minute – turn your back to the step and rest your arms. Bend your legs at the knees and lower your buttocks several times – for one full minute.
1 minute – place the right foot on the first step, then the left. Change and accelerate.
1 minute – jump with both feet to the first step, then jump back. Repeat for a full minute.
1 minute – do push-ups over the stairs
1 minute – do squats by lifting first the right leg, then the left leg to the first step.
With this exercise, you increase the pressure on the joints and put a little more strain on the muscles. If you have had a knee, wrist or hip injury or feel discomfort when climbing or descending stairs, you should avoid this exercise.
Read also Why running is good for health.
Source: LifePress magazin by lifepressmagazin.com.
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