Sculpt your body with stairs

• April 25, 2024

According to a study of the University of Geneva , the use of stairs reduces the risk of dying prematurely by 15%, improves your physical condition, reduces body fat and stabilizes your blood pressure, however, have you ever imagined that steps could be part of your routine? exercise?

Up and down stairs represents a good session of cardiovascular exercise, in each step you work the muscles of the legs and arms, while strengthening your respiratory system. To enjoy these benefits and burn calories, specialists in Shape.com they share the following routine:

1. Jumps Put the right foot one step. Push with the left to jump as high as you can and make a change of feet in the air, so you must touch the step with the left foot. Repeat the movement five times for each leg.
2. Goes up. Put the right foot on a step, without moving the foot, slide the left one upwards and place it next to the other and repeat. Do it 10 times first with one foot and change sides. You will notice the work of the muscles of the leg.
3. Lizards. Place your hands on the stairs, with your body stretched, your wrists should be in a straight line with your shoulders. Flex the elbows and lower the trunk without touching the steps. Hold the posture for a few seconds and return to the initial one. Do 10 repetitions and increase the speed bit by bit.
4. Laterals Stand sideways on the stairs. Lift one leg and place it one step up. Push yourself and to lift the leg that was left on the lower step. Join the feet and return the foot to the lower step. Do 10 repetitions on each side.
5. Deep jumps Stand in front of the stairs with your feet separated at hip height. Flex your knees and trunk forward while putting your arms back. Impulse and jump a step up. Perform the same initial position and jump back. Repeat the movement 10 times.
6. Run. Get away a little from the stairs and run as fast as you can until the beginning of the stairs, raise your knees and move your arms to push yourself. Climb the stairs in the same position until you reach the end. Go down the stairs slowly. Rest for a minute and repeat twice.

Do not forget to contract the abdomen in all movements and breathe properly. This exercise routine can be practiced three times a week to achieve a strong and slender body.

In information published by Livestrong.com It is detailed that when performing an hour of movements on the stairs you burn more than 500 calories, however, this figure can vary by the weight of the people, the number of stairs and the speed with which the exercise routine is performed. And you, do you dare to use the stairs as a gym?

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Video Medicine: 10-Minute Workout to Sculpt Your Body in 2 Weeks (April 2024).