Stairs can be a great ally Fitness

When disciplined workout works the muscles and contributes to weight loss

Training at home can be much more motivating

for some people to get into the routine of the academy. Know that, when done with discipline, the house can be a great ally in burning calories, even the ladder, an easy and inexpensive alternative.

The ladder allows a varied combination of exercises ranging from stretching steps up and push-ups. Knowing how to use properly, is a can be a great motivator to stay away from inactivity. "There are some workouts that can be done on the stairs that stimulate neuromotor coordination, as exercising rise and fall with alternating feet, jumping from step to step or jump on one foot," says personal trainer Edson Ramalho.

How much physical exercise, and encourage coordination, regular training on the ladder, with steady pace allows for improved heart rate and acceleration of metabolism, stimulating caloric loss. Next, the expert provides tips on how to include this object in your training routine. Wear a light clothes and get to work:

possible exercises

The personal Edson Ramalho alert to the importance of the variation of activities done on the ladder. "The varied exercises are needed to evitarlesões. Repetition is bad because it causes the muscle undergoes stress by overwork, causing a degradation."

But who needs to repeat, there is a lot of opportunity to exercise? Ideally, the exercises are done with 20-30 repetitions with one minute intervals sessions. For each workout, rest one minute, or doing abdominal breathing exercises. Check out some:
-The Great stretches are to be done on the ladder. Working with the gap allows all the muscles are stretched. The ideal is to be done before and after any exercise.
Step: The movement rises and falls between two steps, although a mild exercise, stimulates energy expenditure. "The step can be used with frontal movements, rear, and side, for example, jump from the lowest rung to the highest using a single foot and vice versa, or up and down the stairs quickly. --- This step is very suitable however, for being too repetitive to be interspersed with other movements, "says personal trainer.
Durinho -Bumbum: lifting movements of legs: one leg rests on the bottom rung, while the other, bent, performs moves upward, reaching a height of two steps to the top, and down, returning to the step where is the supporting foot. The exercise is great for working the glutes.
Aerobic Exercises, climb and descent, allow quick calorie burn. "In a steady pace, the person can lose up to 700 calories in 20 minutes of activity," said Edson.
Bending Exercises: "With the leg propped on higher rungs and arms down, you can do a pushup and a more complicated level with the leg resting on the lower rungs and arms overhead, bending is simpler, more easy to do. "

Working with muscles

With the right training, you can work almost all the muscles through exercises done on the ladder. "The back of the thigh, the muscles of the chest, the entire segment of the quadriceps, lower back muscles, biceps and triceps can be worked out," says personal.

Frequency of training

To be effective, training needs to be done at home steadily. "For those who do not usually engage in physical activity, the trick is to start slowly, with mild exercise of 20 minutes duration, for intervals between sets," states Edson Ramalho. "Those who are already accustomed to physical activity, training can last up to 40 minutes. The ideal is not to spend it so there is no muscle wasting."

Furthermore, he warned of the importance of alternation of day to practice physical exercises. "Muscles need 24 to 48 hours of rest. The improvement in strength and muscle stiffness occur when we are at rest, so it is so important," added the trader.

Care on the stairs

The lesions usually occur because of lack of attention or by the lack of sequence variations. "Low back pain, twisting, joint wear, knee pains are caused by wrong moves. So it is very important to always consult a specialist so that you make sure you can do the exercise at home and that will make them the way correct, "says personal trainer.