先说说最近的健身状况吧，依然在保持一周至少四次以上的运动频率，目标由减脂转变为增肌和减脂，体重较一个半月前减了12斤左右，体脂率还未测量。 经过一个多月的减脂，我发现跑步真的是一门学问。即便是我按照健身大神的指导，并且期间还休息了两三天，可是膝盖还是很不舒服。所以我换了跑椭圆机作为常态有氧运动，效果好了许多，不过最近我还发现了一个新的有氧运动。 “爬楼梯”是一项低成本、方便快捷的运动方式，如果你想减肥刚好又是住的电梯公寓，那真的可以尝试一下这个运动。 首先再次申明，几乎没有任何一项运动可以保证你在姿势不正确的情况下还可以不伤害身体的其他部位，所以爬楼梯时的动作不正确一样会伤膝盖的。 建议这几种情况不要爬楼梯：1.体重过大（膝盖压力就太大了）；2.楼层低于10；3.无电梯。 为什么要有电梯呢，因为建议只做上楼梯动作，下楼时请搭乘电梯，因为下楼梯效果很一般反而更伤害膝盖，另外乘电梯就当你休息一下。 爬楼梯时应当注意用股四头肌和臀部肌肉发力，尽量保持身体直正，实在是累的东倒西歪还是休息一分钟吧。 刚开始锻炼的话高楼层（20-25层）爬3-4次就行，时间控制在半小时至四十分钟；低楼层（15层左右）爬6-8次就行，时间同上。 如果你想尝试，还是需要提醒一下，运动前请补充适量的水和能量，运动过程中也要补充水，若是感到不适请停止运动。  credit:pixabay.com
| author | mrpointp |
|---|---|
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| category | hive-105017 |
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@tipu curate 4
| author | mrspointm |
|---|---|
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| category | hive-105017 |
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<a href="https://tipu.online/hive_curator?mrspointm" target="_blank">Upvoted 👌</a> (Mana: 14/112) <a href="https://peakd.com/hive/@reward.app/reward-app-quick-guide-updated" target="_blank">Liquid rewards</a>.
| author | tipu |
|---|---|
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hiveblocks