Stair climbing with 11-22 kg load
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Stair climbing with 11-22 kg load
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i Instructions
<ol class="exercise-step-list"><li class="step-setup"><strong>1. Starting position:</strong> Stand in front of the stairs, holding the load (e.g., dumbbells or sandbag) securely and stably, keeping your posture upright and your core braced.</li><li class="step-execution"><strong>2. Execution:</strong> Ascend the stairs, placing your entire foot on each step and pushing your body upward using your leg muscles. Maintain a stable torso position throughout the movement.</li><li class="step-safety"><strong>3. Breathing and safety:</strong> Breathe rhythmically, avoid leaning too far forward, and ensure a firm grip on the load. If you experience pain in your knees or spine, stop the exercise.</li></ol>
Physiological Impact
Caloric Benchmarking
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