ニーナ・メルセデスのインスタグラム(lifewithmariza) - 4月27日 13時37分

?Now that it's getting warmer outside let's get these outdoor workouts on and invite friends!! Stairs are a great way to get cardio and legs done at the same time. Adding variations like lunges, squats and jump squats up a long staircase mixes things up and breaks you out of the same gym routine. Make a day of it and bring the kids out to play while you get your workout in. Lots of fun workouts can be done at a part with bands, leg weights and stairs or a bench. Time to mix it up and get outdoors!! Let's go everyone!! _
Running up a set of stairs is one of the most effective exercises you can perform because it burns calories at a rapid rate while also building muscle. Find an outdoor football stadium with bleachers to use for this exercise. Run up the stairs as quickly as you can and descend at a rate twice as slow as the time it took you to run up the stairs. The slow descent gives you adequate time to recover.
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✔️Muscles
Running up stairs requires several of your major muscle groups to work together. Dedication to this exercise will result in visible muscle growth in your quads and calves; your quads will appear larger and more defined, while your calves' gastrocnemius muscle will acquire a sharp, cut appearance. Stair climbing also works your glutes, which will result in a more muscular butt. If your glutes are undefined, this exercise will make your butt bigger; if your butt is large due to fat, this exercise can decrease your overall butt size due to loss of fat.
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✔️Calories Burned
Cardio exercises don't allow you to target a specific part of your body for fat burning, but if you carry a significant amount of fat over your glutes, running stairs will burn off the fat throughout your body, including on your butt, to reveal your glute muscles. This exercise is among the quickest ways to burn calories. A person who weighs 180 pounds will burn 1,226 calories in an hour of running up stairs. Few other exercises will burn calories at a faster rate; these include cycling at more than 20 miles per hour and running at 10 miles per hour or faster.

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