Supermodel Han Hye-jin recommends: Stair climbing can burn fat, sculpt thighs and buttocks

Climbing stairs is not only a common event in climbing competitions, but it is also a good way to burn fat. In particular, the escape stairs can be used to achieve effective weight loss exercises. In addition to burning fat, it can also exercise the thighs, buttocks and abdomen to achieve a body shaping effect.

According to the statistics on calories burned during exercise released by the National Health Administration, stair climbing exercise can be divided into ascending stairs and descending stairs. For a person weighing 50 kg, the calories burned during 30 minutes of exercise is 80 calories for ascending stairs, while the calories burned for descending stairs is 210 calories.

Climb stairs to burn fat and exercise your thighs, buttocks and abdomen

From the perspective of reducing calories, climbing stairs is a vertical movement, which will exercise large muscles in the lower limbs, such as the quadriceps. When the force is intense, the heart rate will increase. If compared with walking on flat ground at the same speed, the calorie consumption can be up to 4 times.

Korean supermodel Han Hye-jin shares in her new book "The Body Shaping Secrets of Korea's Top Supermodels" a free and exercise-friendly method of climbing high-rise stairs! Burn fat by climbing stairs while exercising your thighs, buttocks and abdomen. Even if it rains or snows, you will not be affected by the weather. The higher the floor, the better. However, in order to protect your knees, you should use the elevator more often when going downstairs. In particular, you should adjust the time for climbing stairs according to your own ability, but it is ideal to exercise for at least 30 minutes to the point of sweating.

Supermodel Han Hye-jin recommends: High-rise stair climbing exercise

1. Fully twist your ankles and knees, and make sure to stretch your waist and pelvis.

After stretching, slowly climb up the stairs while gazing at them. If you feel your body starting to heat up, keep moving at a steady pace. With each step up, let your arms swing naturally back and forth. After about 10 minutes, your body will begin to lean forward unconsciously, but you must remember to try to straighten your body even if it is very strenuous, so that it will be effective.

Han Hye-jin shares in her new book "The Body Shaping Secrets of Korea's Top Supermodels" a free and exercise-friendly method of climbing high-rise stairs!

2. Climbing stairs on an empty stomach helps burn body fat

It must last for more than 30 minutes to be effective.

3. Cross-stage 2 exercise has a double fat burning effect

Just like ice skating, climb up by taking two steps in a row using the eight-shaped step. Even if it only takes 15 minutes to climb two steps, it can have the same effect as climbing one step in 30 minutes.

4. Climbing stairs can help you get rid of butterfly sleeves

Sit on the second or third step, depending on the length of your legs, place your hands on your hips, and stretch your legs so that only your heels are on the ground. After stretching your arms, use the strength of your arms to raise your hips upward, and bend your elbows to 90 degrees when lowering. 1 set of 15 times, do 3 sets.