Which muscles are exercised by climbing stairs

Climbing stairs can exercise the thigh muscles and buttocks muscles, effectively eliminate leg fat, make the buttocks firmer, and is good for shaping the leg curves. Therefore, it is recommended that female friends who want to lose weight in their legs can adopt the method of climbing stairs. When it comes to stair climbing exercise, we need to choose the correct method, otherwise our knees will be worn out. The most important thing for us is to exercise the biceps femoris and gluteus maximus.

Which muscles do you exercise when you climb stairs?

Climbing stairs mainly exercises the leg and buttocks muscles, which can effectively eliminate leg fat and make the buttocks tighter.

Climbing stairs is an exercise for the lower body. If you climb stairs with the appropriate intensity and speed, it can indeed eliminate leg fat, tighten leg muscles and shape leg curves. To prevent muscle growth from climbing stairs, you need to control the speed and amount of exercise, and maintain an aerobic exercise state to achieve the goal of eliminating fat and lengthening your curves.

Climbing stairs is simple and saves money, but the effect is similar to going to the gym. It can burn calories and exercise the body. In addition, if you take two steps at a time when walking up the stairs, you can engage the thigh and buttocks muscles, which will have a better firming effect.

The correct way to do stair climbing exercise

1. Slowly exercise your thighs and buttocks

When climbing stairs, slowly raise your knees to waist level. This will fully exercise your biceps femoris and gluteus maximus, and it is also very good for shaping your thighs and buttocks. In addition, if you climb stairs while wearing high heels, it will be more effective in shaping your buttocks.

2. Toes make your reproductive organs full of vitality

When climbing stairs, if you land on your toes first, it will help exercise your calves and make your ankles thinner. The ankle is closely related to the reproductive organs. The slenderness and flexibility of the ankle can effectively promote the movement of the reproductive organs and the stretching of the pelvis. For many women, this can be regarded as an additional benefit besides weight loss!

3. Don’t run, take your time to cross the stairs

If you want to exercise the deep psoas muscles, climbing stairs by stepping over alternate steps is undoubtedly the best choice. In this way, you can effectively exercise your torso, and eventually you will easily have a soft and slender waist. But when time is tight, don't run to climb up. It's better to climb up slowly by stepping over the steps.

4. Climb the stairs while sightseeing

By going up and down stairs, you can fully exercise the deep muscles of the psoas major and have a significant impact on internal organs and fat. However, if you just keep finding stairs and climbing them, it would be too boring and many people may not be able to persist in doing so. Therefore, station buildings, department stores, specialty stores and other places become the best choices for stairs to lose weight. Because walking in these places not only allows you to browse various goods, but also allows you to walk up a lot of stairs without realizing it. You can sightsee and lose weight at the same time, killing two birds with one stone, and it also makes losing weight by stairs fun.

Stair climbing exercise should be combined with one's own actual situation and vary from person to person.

For young people with normal cardiopulmonary function, walking up eight or nine flights of stairs is no problem. However, for people who are too obese, have joint or ankle injuries, or have osteoarthritis, they should be careful not to increase the burden on the knee joints and heart and lungs due to going up and down stairs. People with osteoporosis or who are too obese must control the relationship between speed and duration when climbing stairs. At the beginning, you should take a slow pace and stick to it for a period of time, then you can gradually increase the speed or extend the time, but not too intensely, otherwise it will increase the burden on your heart and lungs.

Most people should also adopt the principle of slow exercise when starting stair climbing exercises. After persisting in exercising for a period of time (2 to 3 months is appropriate), you can gradually increase the speed or extend the time, but not too intensely. If you experience chest tightness, palpitations accompanied by profuse sweating, increased joint pain, or even swollen and uncomfortable joints during exercise, you should stop exercising immediately.

Three ways to move on stairs

1. Intermittent method

This method of exercise can be used by some people who are just trying it and those who are overweight. At the beginning, climb the stairs for 3 minutes, then rest for 3 minutes, then climb for another 3 minutes after the rest, and repeat this process. After you get used to it, you can slowly increase the duration, but be careful not to exceed 20 minutes at most.

2. Round Robin

This method is suitable for some exercise venues with lower floors. When doing this, you can go up and down repeatedly in the exercise area. Also, follow a step-by-step approach when exercising, first doing a short period of stair climbing exercise, and then slowly increase the time. Some people who live on lower floors can also use this method of exercise, especially when they go home or go out, and lose weight at any time.

3. Reverse Stair Climbing

This method is based on the same principle as our normal backward walking exercise. This method is suitable for when you have lost some weight after performing the first two methods. When exercising, hold the handrail of the stairs with your hands, turn your back to the stairs, and slowly climb up step by step. Stop for a moment after each step, and then continue. However, please note that this method is not suitable for people with various chronic diseases such as high blood pressure and heart disease.

Climbing stairs has many benefits for fitness, but it is not suitable for everyone. According to experts, it is generally not suitable for people with severe organic diseases, difficulty taking care of themselves, or weak constitution. Middle-aged and elderly people should pay attention to controlling the amount of exercise when climbing stairs for fitness. If they feel tired after climbing one or two flights of stairs, they should take a short rest and then continue to climb. In addition, people with knee joint diseases and high blood pressure should not climb stairs for fitness.