If you decide to start practicing running up the stairs in your hallway to lose weight, then you are on the right track! This is an excellent and affordable exercise for combating excess weight, which does not require visiting the gym or having any special skills. Find a suitable ladder, buy good sneakers and download your favorite tracks to the player - this is the ideal trio for a successful workout. But first, please read our article!
We will analyze reviews of stair running for weight loss, tell you how to run correctly and how to choose a location, and also provide a good training program for beginners. Well, let's begin!
Stair push-ups
Choose an angle at which you can perform push-ups correctly. Hands should be slightly wider than shoulders, palms turned slightly to the sides. When doing push-ups, the angle between your elbows and your body should be approximately 45 degrees.
Make sure that the body forms one straight line, not only in the starting position, but also during movement: the pelvis should not protrude back, the back should be straight without bending in the lower back.
Complete 10 reps.
If you find this option too easy, you can make the push-ups more difficult by clapping or doing incline push-ups (with your legs higher than your arms).
Romanian squats
These lunge squats are performed in much the same way as classic lunge squats. The load on the muscles changes due to the fact that the back leg is not on the floor, but lies on a hill (steps, bench).
During the exercise, the back should be straight, the foot of the supporting leg rests on the ground with its entire surface. The working knee in the lower position does not extend beyond the toe. Try to lower the knee of your free leg as low as possible. Make sure that the heel of the supporting leg does not leave the floor.
Complete 10 reps.
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?
Crawling up the steps
Get on all fours: feet on the ground, hands on the bottom step. From this position, begin to crawl up the stairs so that the opposite arm and leg work in pairs: right arm and left leg, left arm and right leg. If the steps are not very high, then go through several at the same time.
Complete 10 reps.
The ideal complex for the buttocks
If your goal is a toned butt, then do the exercises we described above. Squats on stairs, lunges and jumps are great for working your buttocks. Running will help keep not only your butt toned, but also your legs.
Do the exercise on the stairs for weight loss in the warm season. If you like to run in the park, then do exercises with steps afterwards. This complex replaces cardio training and helps burn calories quickly.
To be more prepared, you can find other training options on the Internet, where many photos and videos of training are provided.
Sample charging plan
In order to maintain body tone, it is enough to exercise 2-3 times a week. Both morning and evening are suitable for classes.
Before training, be sure to warm up. To do this, choose to run up the stairs. Easy jog of 5-10 minutes. warms up the body. Also stretch all your joints. Do some exercises for your arms, neck and legs. After this you can start charging:
- Start with a side squat.
- Then do lunges on the stairs.
- The next step will be a squat rise.
- Then do long jumps.
- Finish your exercise with a finger lift.
Such a small complex will help a beginner begin to work out his legs and butt. Each exercise is done 2-3 times. If heavy, shorten the workout by performing one set. If you are used to loads, then feel free to add additional elements.
Start training your body now, and in a month you will see the first results.
Video training
Walking lunges
This exercise is performed in the same way as standard walking lunges, but only upward. This puts additional stress on the flexors of the leading leg.
Try to lower the knee of your free leg as low as possible. The knee of the supporting leg does not extend beyond the level of the toe. While lifting, try to shift your weight not forward onto the toe of your supporting leg, but onto your heel (when lifting up, press on this part of the foot). This way you will save your knees from unnecessary stress.
Complete 10 reps.
How to run up stairs correctly, technique and types of running
Any discipline in sports necessarily has its own characteristics. Without a thorough understanding of the technique, there is no way to completely protect yourself from injury. Proper execution of movements will help you burn calories faster, and at the same time build up the necessary muscles. In our case, fast climbing stairs differs from other types, for example, jogging or sprinting, in the speed at which all movements are performed.
Correct technique is important
In addition to speed, accuracy, clarity and coordination of movements play a big role in this type of running. Even the slightest mistakes can become a big problem. After all, for example, by tripping, an athlete can receive a very serious injury, which will then have to be treated for a long time. Therefore, first of all, it is necessary to develop these qualities.
- Your back should be straight while running and should not be twisted or twisted.
- You need to keep your head level and look straight ahead. When you run up, your head should be raised additionally, and when going down, your head should be slightly lowered.
- Your shoulders should be relaxed as much as possible, and your arms should be bent at the elbows at right angles.
- The leg must always be placed straight, on the toe, so as not to injure the ligaments and joints.
- The heel should not touch the step at any time during the exercise.
You should try to place your foot on the step up to the middle of your foot to avoid slipping.
Two types of stair running
There are several options for this type of fitness. You can step on each subsequent step while running, or you can skip one or two. It all mainly depends on the purpose of such training. If you want to lose weight as quickly as possible, choose the first option. This way there will be many more small movements, which will require more energy than sweeping steps. At the same time, this will cause more significant sweat production, which is also an indicator of good fat burning.
Stepping over one or two steps is preferred by those who are planning to develop endurance and at the same time improve their terrain. In this case, each time you push off, you will need to put in more effort.
It is very important to keep your heart rate under control at all times, especially when performing an exercise such as running up stairs. When stepping on each step, as well as in the version with jumping, it should be approximately the same - within 150-165 beats per minute. Some experienced athletes deliberately increase their heart rate to two hundred to get a more fat-burning effect, but this is not recommended for beginners.
Places to run
More than half of the population of our country lives in multi-apartment high-rise buildings, which are full of a variety of stairs. Therefore, almost any city dweller can find such a “simulator”. Even if you live in the private sector, nearby you can find high-rise buildings with convenient stairs that can be used for your home. It is unlikely that the residents will be against your activities.
Running in the entrance is not at all as pleasant as running in the fresh air. It is optimal to find a staircase on the street to inhale the aromas of the wind, and not the miasma of the garbage chute or the clouds of tobacco smoke from your neighbors. However, when there is no particular choice, you can choose a time when few people go back and forth. It doesn’t hurt to make sure that there are as few drafts as possible in the entrance, otherwise you might get sick.
You can find stairs outdoors, again, when it comes to the city. Usually, even in small settlements you can find a variety of stairs leading, for example, to the embankment. If there is a park or stadium nearby, then there is definitely some kind of staircase there. Outdoor classes will be even more effective and fruitful. At the same time, at the stadium you can meet the same enthusiasts and even team up with them.
Recommendations for beginners
Many people, starting to study, soon give up because it is either too difficult for them, or they themselves do not understand what mistakes they are making. To make things as simple as possible, let's look at some simple tips that experienced athletes give to their novice colleagues.
- It is important to choose the right time for such runs. For some reason, there is a stereotype among non-professionals that running is a must in the morning. This is fundamentally wrong. Everyone can choose the most optimal time for themselves, both depending on their daily schedule and the characteristics of their body.
- Never skip your warm-up and start running straight away. This can damage ligaments and joints that are not prepared for stress.
- A five-minute run up the stairs is definitely not enough to achieve any results. You need to prepare for the fact that to pump up muscles, as well as to lose weight, you need to run for at least twenty or thirty minutes. This way you can burn at least 400-600 kilocalories.
- You can't just start with a forty-minute run up the stairs, it won't do anything good. When taking into account the phenomenon of adaptation of the body to physical activity, it is necessary to increase it gradually, slowly.
- After running you need to do a cool down. It would be optimal to choose stretching exercises, especially for the ankle areas.
It is important to choose the right shoes for sports activities, without which you will hardly be able to achieve good results. It’s not even worth mentioning that it should be as comfortable as possible, not press anywhere, not rub, not spank. There is a lot of material on our website about how to choose the right running shoes according to your individual parameters. Everything is described in detail there, it’s worth reading it in more detail.
Clothes should also be comfortable, not restrict movement, and not be overly hot. For winter, it doesn’t hurt to choose comfortable thermal underwear, which you can buy for men, women, and even children at your nearest sports store.
Burpee
This exercise is suitable for wide steps. Perform burpees on the bottom step. At the moment of jumping up, go to the next step. Then perform another repetition on it. Jump back to the first step.
Exercise technique
Stand straight, feet shoulder-width apart. From this position, squat down, place your hands on the floor, jump your legs back and at the same time lower yourself to the floor, as if you were doing a push-up. From the bottom position, rise to a plank position with your arms straight. Pull your legs towards your hands in a jump and jump up (you can slam your hands above your head).
Complete 10 reps.
Burpees can also be performed in this way:
Self-production of the device
Today on the sports equipment market you can purchase such a sports simulator under a variety of names. For example, a coordination track, training ladder or agility ladder. But, as a rule, they are quite expensive, and their design does not present any difficulties. Therefore, having all the necessary materials, such a device for physical exercise can be made with your own hands at home.
Necessary materials:
- PVC pipe blanks: diameter - 2 cm, length 40 cm (to make eleven crossbars you will need 4 linear meters of PVC pipe);
- polypropylene household cord: diameter - 0.7 cm, length - 20 m;
- set of cable ties - 25 pieces, size 3*100 mm;
- a small piece of metal wire.
The design of the sports device is quite simple. Therefore, doing it yourself will not be difficult and will not take much time.
Instructions for assembling a 4.5 meter long floor training ladder:
- Using steel wire, you must first thread one end of the polypropylene cord through the tube.
- The second end of the cord is threaded through the other side of the tube.
- This simple operation is performed for all 11 blanks, previously made from PVC pipe.
- The same distance is set between all tubes (transverse rungs of the future staircase) - 0.4 meters.
- To prevent the crossbars from sliding up or down along the polypropylene cord, they are fixed in one place using cable ties.
The design is ready for physical exercise. When all the materials are at hand, the polyvinyl chloride pipe is cut into pieces of the required size, it can be assembled within half an hour.
Long jump
This is a very simple and useful exercise that develops strength.
Place your feet shoulder-width apart, perform a half-squat, and move your arms back and down. Jump forward and up onto the next step. At the moment of pushing off the surface, move your arms forward, helping yourself to jump further and maintain balance.
Try to land softly on the balls of your feet. To make the jump soft, you need to pull your body up not only with the strength of your legs, but also using your abs. During the jump, tense your abs, trying to pull the lower part of it as high as possible towards the ribs.
Complete 10 reps.
Harm
Contraindications do not include fear of disturbing neighbors or one’s own laziness
