Stair running is popular among runners and trail runners when there are no running routes with elevation gain nearby. In urban environments, it is easy to find stairs for training even in the fresh air, not to mention in high-rise buildings. On the stairs they prepare for trails, skyrunning, mountain marathons, and vertical races. Stairs are also useful for road runners to develop leg strength. We have collected in this article the most useful information about training on stairs, the correct technique and exercises.
What muscles are used when lifting?
When climbing stairs, the following muscle groups are involved:
- knee straighteners;
- hamstring biceps;
- gluteus maximus muscles;
- caviar.
So this type of walking will especially appeal to those who want to strengthen and make the shape of the gluteal muscles and inner thighs more appetizing.
The Dangers of Cardiovascular Training: You Don't Need to Train Your Heart!
Many people underestimate the benefits of such training, but during such physical activity the following beneficial changes occur in the body:
- the muscles of the legs, buttocks and thighs are trained;
- blood vessels are strengthened;
- the respiratory system is trained, the lungs are developed, the body learns to be more efficiently saturated with oxygen;
- daily calorie consumption increases;
- endurance is trained.
Statistics show that after 6-8 weeks, lung volume increases by 7-8%, the waist “narrows” by 5%, and blood cholesterol levels drop by 4-5%.
In addition, the advantage of exercising on stairs is that they are not dependent on weather conditions. In bad weather it is difficult to force yourself to go for a walk, much less go for a run, but the stairs are always warm and dry.
By the way, the ladder is very suitable for football or tennis training, for training the speed of football players, as well as volleyball players!
Without deception and marketing: how to make your waist thin?
Stairs and buttocks
But there is an excellent load on the buttocks. And I personally greet her with both hands. The buttocks, to my taste, are an indicator of the overall tone of the body. Weak buttocks or their almost complete absence indicates that a person is lazy. Seeing a man with bulging shoulders and flabby buttocks is nothing funnier.
Arnold Schwarzenegger wrote that he started all his exercise sets with squats. And not ordinary ones, but with a lunge with the leg forward, so that the load goes to the buttocks. If the leg is bent so that the angle between the thigh and lower leg is no more than 90 degrees, the load on the buttocks is correct. The result is a “raised butt” effect, like the best fitness models in the world.
If you want to pump up your buttocks faster, you can take two five-liter bottles of water or string bags and walk with them to the 9th floor. Tired? Slow down, catch your breath, but don't stop. If you can't go up, start going down. I recovered and went up again. In the end, you can just walk around the site. Just don’t stand - the body must constantly work.
Harm
Contraindications do not include fear of disturbing neighbors or one’s own laziness
