一项被低估的有氧运动，比跑步轻松，还对膝盖友好
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.jiuquhe.com/static/publish/css/style.css?v=20240712" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=20240712"><!-- 付费贴--> <div class="preview_article "> <!----> <section style="margin-bottom: unset;"><section style="margin-bottom: unset;"><section style="margin-bottom: unset;"><section style="margin-bottom: unset;"><p style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span class="empty_paragraph" style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></p><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="font-size: 17px;"><span style="font-size: 17px; color: #3f3f3f; letter-spacing: 1px;">运动对于我们保持健康至关重要，最近有朋友发来求助，</span><strong><span style="font-size: 17px; color: #2bb3f1; letter-spacing: 1px;">有没有能燃脂、运动门槛低，对膝盖友好还容易坚持的运动？</span></strong></span></section></section></section><section style="margin-bottom: unset;"><section style="margin-bottom: unset;"><section style="margin-bottom: unset;"><section style="margin-bottom: unset;"><p style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"> </p><section style="text-align: center; margin-bottom: 0px;"><img class="rich_pages wxw-img" style="width: 100%; height: auto;" src="https://pic.app.jiuquhe.com/FiMunz1ZoPa9anHCYxr_icZtoCma" /></section><p style="text-align: justify; margin-bottom: 0px; line-height: normal;"> </p></section></section></section></section><section style="margin-bottom: unset;"><section style="margin-bottom: unset;"><section style="margin-bottom: unset;"><section style="margin-bottom: unset;"><section style="margin-bottom: unset;"><section style="font-size: 16px; margin-bottom: unset;"><section style="text-align: center; justify-content: center; display: flex; flex-flow: row; margin-top: 10px; margin-bottom: 10px;"><section style="display: inline-block; width: auto; vertical-align: top; align-self: flex-start; flex: 0 0 auto; border-style: solid; border-width: 1px; min-width: 5%; height: auto; box-shadow: #2bb3f1 6px 6px 0px 0px; padding: 8px; margin-bottom: unset;"><section style="text-align: left; margin-bottom: unset;"><section style="text-align: center; font-size: 18px; margin-bottom: unset;"><p><strong>每天只需爬 5 层楼<br />心脏病风险降低 20%！</strong></p></section></section></section></section></section><p style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="font-size: 16px; color: #3f3f3f; letter-spacing: 1px;"> </span></p></section></section></section></section></section><section style="margin-bottom: unset;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="font-size: 17px;"><span style="color: #3f3f3f; letter-spacing: 1px;">爬楼梯是一项有利于</span><span style="letter-spacing: 1px; color: #2bb3f1;"><strong>改善心肺功能</strong></span><span style="color: #3f3f3f; letter-spacing: 1px;">的运动，有利于</span><span style="letter-spacing: 1px; color: #2bb3f1;"><strong>提高机体摄氧能力</strong></span><span style="color: #3f3f3f; letter-spacing: 1px;">，同时还</span><span style="letter-spacing: 1px; color: #2bb3f1;"><strong>降低血脂、血压以及增强肌肉力量</strong></span><span style="color: #3f3f3f; letter-spacing: 1px;">，进而显著</span><span style="letter-spacing: 1px; color: #2bb3f1;"><strong>改善心血管健康</strong></span><span style="color: #3f3f3f; letter-spacing: 1px;">。</span></span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;"> </span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;">很多人每天工作忙、生活忙，根本没有时间去健身房或户外锻炼，而每天上楼时选择爬楼上去就能起到锻炼身体的作用。</span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;">根据《动脉粥样硬化》期刊上发布的一篇研究提示：每天爬楼梯超过 5 层，也就是 50 级台阶，发生动脉粥样硬化相关的心血管疾病风险能降低 20%，但如果爬得过多，大于 20 层，受益效果反而可能会降低。</span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="font-size: 17px;"><span style="color: #3f3f3f; letter-spacing: 1px;">爬楼梯虽然对心肺功能的提升有诸多好处，不过</span><span style="letter-spacing: 1px; color: #3f3f3f;"><strong>对于膝关节来说并不是一项“友善”的运动，因此掌握正确的爬楼方式可以最大限度保护膝关节。</strong></span></span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"></section><section style="font-size: 16px; margin-bottom: unset;"><section style="text-align: center; justify-content: center; display: flex; flex-flow: row; margin-bottom: unset;"><section style="display: inline-block; width: 97%; vertical-align: top; flex: 0 0 auto; height: auto; align-self: flex-start; margin-bottom: unset;"><section style="text-align: left; justify-content: flex-start; display: flex; flex-flow: row; margin-bottom: unset;"><section style="display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; margin-right: 6px; margin-bottom: unset;"><section style="font-size: 19px; margin-right: 0%; margin-left: 0%; text-align: center; margin-bottom: unset;"><section style="display: inline-block; background-color: #2bb3f1; width: 1.8em; height: 1.8em; line-height: 1.8em; border-radius: 100%; margin-left: auto; margin-right: auto; font-size: 12px; color: #ffffff; margin-bottom: unset; border: 1px solid #2bb3f1;"><p><span style="font-size: 17px;"><strong>1</strong></span></p></section></section></section><section style="display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; margin-right: 13px; margin-bottom: unset;"><section style="text-align: justify; color: #2bb3f1; margin-bottom: unset;"><p style="text-wrap: wrap;"><span style="font-size: 17px;"><strong>正确上楼梯</strong></span></p></section></section></section></section></section></section><p style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;"> </span></p><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #2bb3f1; font-size: 17px;"><strong><span style="color: #2bb3f1; letter-spacing: 1px;">动作步骤：</span></strong></span></section><p style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;"> </span></p><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;">1.脚尖和膝尖在一条直线上，不要明显偏离正中间，膝尖不要超过脚尖，躯干保持平直 ，略微前倾即可；</span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;"> </span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;">2.整个脚掌或者大部分脚掌要接触在台阶上；</span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;"> </span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;">3.身体前倾、大腿发力的同时，臀部也要同时发力，后边的腿同时蹬起。</span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"></section><section style="letter-spacing: 1px; font-size: 16px; line-height: 1.75em; margin-bottom: unset; text-indent: 2em;"><section style="text-align: center; justify-content: center; display: flex; flex-flow: row; margin-bottom: 10px;"><section style="display: inline-block; width: 97%; vertical-align: top; align-self: flex-start; flex: 0 0 auto; border-radius: 10px; overflow: hidden; padding: 10px; background-color: #f4fdff; height: auto; margin-bottom: unset; border: 1px solid #2bb3f1;"><section style="text-align: justify; color: #050505; margin-bottom: unset;"><p style="text-wrap: wrap;"><span style="font-size: 17px;"><span style="font-size: 17px; color: #2bb3f1;"><strong>注意事宜：</strong></span><span style="font-size: 17px; color: #3f3f3f;">身体要微微前倾，这样可以微微屈髋，同时激活臀部的肌肉，这些都可以缓解膝关节的压力。如果担心膝尖超过脚尖，可以在上台阶的时候用脚尖顶住前面的台阶，就可以保证膝尖不超过脚尖了。</span></span></p></section></section></section></section><p style="text-wrap: wrap;"> </p></section><section style="margin-bottom: unset;"><section style="font-size: 16px; margin-bottom: unset;"><section style="text-align: center; justify-content: center; display: flex; flex-flow: row; margin-bottom: unset;"><section style="display: inline-block; width: 97%; vertical-align: top; flex: 0 0 auto; height: auto; align-self: flex-start; margin-bottom: unset;"><section style="text-align: left; justify-content: flex-start; display: flex; flex-flow: row; margin-bottom: unset;"><section style="display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; margin-right: 6px; margin-bottom: unset;"><section style="font-size: 19px; margin-right: 0%; margin-left: 0%; text-align: center; margin-bottom: unset;"><section style="display: inline-block; background-color: #2bb3f1; width: 1.8em; height: 1.8em; line-height: 1.8em; border-radius: 100%; margin-left: auto; margin-right: auto; font-size: 12px; color: #ffffff; margin-bottom: unset; border: 1px solid #2bb3f1;"><p><span style="font-size: 17px;"><strong>2</strong></span></p></section></section></section><section style="display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; margin-right: 13px; margin-bottom: unset;"><section style="text-align: justify; color: #2bb3f1; margin-bottom: unset;"><p style="text-wrap: wrap;"><span style="font-size: 17px;"><strong>正确下楼梯</strong></span></p></section></section></section></section></section></section><p style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;"> </span></p><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="font-size: 17px; color: #3daad6;"><strong><span style="font-size: 17px; letter-spacing: 1px;">动作步骤：</span></strong></span><span style="font-size: 17px; color: #3f3f3f; letter-spacing: 1px;"><br /></span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;"> </span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;">1.下楼梯的时候，首先让脚尖先着地，给膝盖减压；</span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;"> </span></section><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"><span style="color: #3f3f3f; letter-spacing: 1px; font-size: 17px;">2.然后顺势过渡到脚跟。</span></section><p style="margin-left: 8px; margin-right: 8px; line-height: 1.75em;"> </p><section style="letter-spacing: 1px; line-height: 2.05; font-size: 16px; margin-bottom: unset; text-indent: 2em;"><section style="text-align: center; justify-content: center; display: flex; flex-flow: row; margin-bottom: 10px;"><section style="display: inline-block; width: 97%; vertical-align: top; align-self: flex-start; flex: 0 0 auto; border-radius: 10px; overflow: hidden; padding: 10px; background-color: #f4fdff; height: auto; margin-bottom: unset; border: 1px solid #2bb3f1;"><section style="text-align: justify; color: #050505; margin-bottom: unset;"><p style="text-wrap: wrap;"><span style="font-size: 17px;"><strong><span style="font-size: 17px; color: #2bb3f1;">注意事宜：</span></strong><span style="font-size: 17px; color: #3f3f3f;">下楼梯时动作不要太快，避免膝关节扭伤，膝关节不要内扣或外翻。在这个过程中，身体的重心不要过度前倾，后边的这条腿做足够的支撑之后要顺势弯曲，形成连贯的下楼梯动作。</span></span></p></section></section></section></section><section style="text-align: center; margin-bottom: 0px;"><img class="rich_pages wxw-img" style="width: 100%; height: auto;" src="https://pic.app.jiuquhe.com/Fn5zcTOtxjRp8eEBKY0frpOVWVny" /></section></section><section style="margin-bottom: unset;"><section style="margin-left: 8px; margin-right: 8px; line-height: 1.75em; text-indent: 2em;"></section></section></section></section><section style="margin-bottom: unset; text-wrap: wrap; outline: 0px; letter-spacing: 0.544px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; background-color: #ffffff; visibility: visible;"><section style="margin-bottom: unset; outline: 0px; visibility: visible;"><section style="outline: 0px; visibility: visible;"><section style="outline: 0px; text-align: right; visibility: visible;"><span style="outline: 0px; color: #888888; font-size: 14px; letter-spacing: 0.544px; visibility: visible;">来源：资阳市科协、科普中国、CCTV生活圈</span></section></section></section></section><section class="empty_paragraph" style="margin-bottom: 0px; text-wrap: wrap; outline: 0px; letter-spacing: 0.544px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; background-color: #ffffff;"></section><p style="display: none;"> </p> <!----></div> 去仁里村 从山底下走到观景台上面 爬坡有点具体哦 感觉只有去健身房做再不减肥又到冷天了
正确上楼梯 正确下楼梯 爬楼才不伤膝 爬坡燃烧 燃烧脂肪
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