Crutches - how to walk on them. The main traumatic causes. What exercises after knee replacement are recommended

Living in the city, we often use transport and do not find time to go to a fitness club. However, each of us has an excellent opportunity to spend from 540 to 750 kcal per hour using the ascent / descent of the stairs.

The approximate energy consumption when lifting with a frequency of 60-70 steps per minute is 0.14 kcal per 1 kg of weight. Thus, a woman with a body weight of 70 kg spends about 10 kcal per minute when climbing stairs. Hence the popular recommendation. Energy consumption when descending the stairs is slightly lower. And if you decide, then it is advisable to start from 10-15 minutes and bring to 30-40 minutes.

Walking up the stairs significantly reduces body fat, tones muscles and normalizes blood pressure. Climbing stairs, in addition, activate knee rectifiers, powerful hip straighteners (thigh biceps and buttocks), as well as calf muscles (calorizer). Moreover, after three months of such “training”, lung volume increases by 8.6% on average, waist size decreases by 2%, and cholesterol level drops by 3.9%.

Walking on the steps affects the body like. Moreover, many gyms have long had a steremaster simulator that simulates climbing stairs.

Strengthen the effect can be weights. Take 5-7 kg dumbbells in each hand. The versatility of steps is that you can not only walk or run on them, but also perform exercises.

Before starting an exercise, always warm your knees well. Make sure that the soles of your shoes do not slip off the steps.

Choose a flight of stairs with at least three floors (at least 10 steps each). This is enough for a start, then you can move on to more floors. The steps at the stadium will be a great choice, if available to you.

Workout 1 - Walking stairs with dumbbells

1. Take dumbbells weighing 5-7kg. Do not be surprised at the light weight - at the end of the climb your hips will smoke from the load. If not, next time take dumbbells harder. In a few weeks, you will be able to lift with a 10-pound dumbbell in each hand.
2. Keep your hands down freely. Start the climb.
3. In the end, do not let yourself rest, turn around and begin to descend at a controlled average pace. Do not hurry.
4. After going down, take a rest for a couple of minutes, then start the next climb. After the ascent, you should feel the tension in your thigh muscles. By the third round, it will become difficult for you to control your legs - this is a sign that it is time to stop. Two days after this session, the hips will be sore. For the most part, muscle soreness will be due to eccentric repetitions during the controlled descent of the stairs. Although it’s not as difficult as getting up, for muscle fibers it’s more difficult work - they will get some microdamages. But you should not be afraid, such injuries will help activate new cell nuclei, and your hips will gain tracing and density.

Workout 2 - Beginner Ladder Exercises

When you feel confident on the steps, you can connect simple physical exercises to walking. Before training, be sure to warm up, go 2-3 flights, and then proceed to the main part.

Do the exercises one by one, giving each 15-30 seconds:

1. Run up the stairs;
2. Jumping
3. Rises on toes;
4. Long steps;
5. Cross climbs;
6. The rise on the arms and legs.

Repeat the exercises 3-4 times in the same sequence. As you train, increase the duration of the lesson by increasing the number of circles. If pain or discomfort appears, stop the exercise and consult your doctor.

Workout 3 - Advanced Ladder Exercises

Do a warm-up and go 3-4 flights, and then proceed to the main part of the lesson.

Do the exercises one by one, giving everyone at least 30 seconds.

1. Run up the stairs;
2. Jumping to the step of the squat;
3. Different squats (first on one side, then on the other);
4. Push ups;
5. Back push ups.

Repeat the exercises 3-4 times in the same sequence. This is a difficult training, so do the exercises in a controlled manner, follow the technique and coordination (calorizator). As you train, increase the duration of the lesson by increasing the number of circles.

And do not think that the most ordinary ladder can be replaced with all kinds of steppers or exercise machines. So use lifts and vehicles less, and walk more on stairs and walk.

Every year, thousands of people are injured in a fall from a staircase, but if older people are affected, the consequences can be very serious. By learning a few simple safety tips, you can easily prevent most of these accidents. Studying the reasons why people fall from the stairs and changing some of their habits will help you avoid this fate.

Steps

Part 1

Reduce Slip Factor

1. Do not be distructed.  Some people go down the stairs so often that they don’t look at their feet at all, and this causes a lot of accidents. According to studies, people usually look only at the first three steps of the stairs and do not pay attention to everyone else. Going down an unfamiliar staircase, step on each step carefully.

   • On old stairs, there may be different depths of steps. This feature is the main reason for falling from the stairs. Be aware of possible inconsistencies and get down carefully.
   • If you suffer from myopia, be sure to wear glasses when you go down the stairs. Failure to focus on your legs increases the risk of falling from the stairs.

2. Do not hurry.  Do not rush or run down the stairs, especially if it is steep, curved or narrow. If you are in a hurry, then before you go down the stairs, take a deep breath.

   • Never cross the steps.
   • Watch carefully where you are stepping, especially at the bottom of the stairs. Many accidents occur at the moment when a person believes that he has already descended and takes a step into the void.

3. Do not neglect handrails and handrails.  The railing is a structure enclosing the landing, while the handrails are used when descending the stairs. Make sure that the handrails are at the same height, 86-96 cm above the stairs.

   • If you have decorative handrails but are of little use, replace them with suitable handrails.
   • The thickness of the handrail should be sufficient so that an adult can grab hold of it with his hand. There should be no splinter or roughness on the handrail that could injure the hand.
   • The handrail should stretch unhindered from the beginning to the end of the stairs, without any gaps.
   • At the base, the handrail should at least reach the length of one step. This will increase stability at the end of the stairs.

4. Inform others about the importance of handrails. Handrails are an effective way to prevent falling from the stairs. Let everyone who uses the stairs, whether at your home or at work, know how important it is to hold onto the handrails when descending down the stairs.

   • Handrails should be located on both sides of the stairs so that the person climbing up and the person descending down the stairs can continuously hold on to the handrail.
   • Always go down the stairs, holding the handrail with one hand.

5. Keep people at risk from the stairs.  Young children and elderly people, for example, those suffering from dementia, who cannot safely walk up the stairs, should be protected from access to the stairs using a barrier. Make sure that the staircase is closed both above and below.

   • Securely attach the barrier to the side wall. The other side of the barrier will be attached to the staircase baluster.
   • For this to give at least some effect, the barrier must be locked all the time.
   • Door barriers are designed for installation inside the door frame. Do not use the door barrier to protect the stairs, as it will not provide the necessary safety.

   Part 2

   How to secure the stairs

   1. Put your order in order.  Throwing things on the stairs is a common cause of falling from it. Before you go down or up the stairs, make sure that it is not cluttered with anything.

      • Nothing should hang or stick out of the stairs, such as loose boards, nails or other construction debris.
      • Wipe off any spilled liquids or sticky stains that could affect your descent.
      • Do not leave carpets not nailed on the top or bottom of the stairs. You can slip on them and fall down the stairs.

   2. Enhance the visibility of the stairs.  The cause of many cases of falling is an erroneous estimate of the distance to the stairs. If the staircase becomes more visible, it will be more difficult for you to make a mistake. You can highlight each step and thereby improve the visibility of the stairs in the house or at work.

      • Use lighting or paint to highlight the contours of each step. The most common strategy is to draw a bright strip along the edge of each step or highlight them with a strip of small lights.
      • Use not glossy paint, but matte to avoid glare from lighting, which can interfere with the correct definition of depth.
      • Do not place patterned carpets on the stairs, as they may mask the depth.

   3. Get the necessary lighting. For safe descent down the stairs, it is recommended that at least 50 lux, that is, the minimum amount of light needed for reading, be available. Make sure that lighting always provides good visibility to the stairs. It is desirable that the light can be turned on both below and at the top of the stairs.

      • Staircase lighting can be installed in the wall, at a height of 12-15 cm above the stairs.
      • Lighting can also be installed inside each rung so that they illuminate a lower rung or glow from the inside. Staircase lighting is your chance to be creative!
      • If you find yourself on a staircase without proper lighting, use a flashlight.

   4. Watch out for wear on the steps.  The step should not be worn, smooth or slippery, otherwise it may lead to an accident. To reduce the likelihood of a fall, set non-slip surfaces on the steps. They can be made of rubber, metal or anti-slip paint.

      • Coatings are applied either to the whole step, or only to its front edge.
      • Carpets must be kept in good condition. No loose threads should protrude from the coating, and the coating itself should be replaced at the first sign of wear.

Down the stairs whom. Razg. Express. Shamefully expose someone (from his home, from the room) as a dishonorable, unworthy person. - If you again ... dare to mention at least one word ... about my mother ... then I’ll roll you down the stairs  (Dostoevsky. Crime and punishment). - Will he talk to me! He will lower me from the stairs - and all short  (V. Kaverin. Two captains). - For example, you went to visit, and there they filled your face and lowered you from the stairs  (V. Shefner. Sister of sadness).

Phraseological dictionary of the Russian literary language. - M .: Astrel, AST. A.I. Fedorov. 2008.

See what "Descend" in other dictionaries:

pull down the stairs  - push out, push out, expel, expose, poke, draw out, drive out, push out the door, drive out, expel, expel, expel Dictionary of Russian synonyms ... Synonym dictionary

Down the stairs  - whom. Razg. Rude to expel as a dishonorable, unworthy person. F 2, 179 ... Great Dictionary of Russian Sayings

to lower from the porch (from the stairs) - alien: push out onto the street Throw out the door. Wed Ek, you wanted to slide down the stairs! Krysinsky seriously noted (who does not like and does not allow objections). A.A. Sokolov. Secret. 4. Wed Order him ... in three necks to drive up the stairs, ... ...

To lower  - LOWER, I will lower it, lower it, sover. (to descent). 1. who what. Give someone something to go down, get off, move down, lower. Lower the flag. Lower the workers into the mine. || lower by closing something. Lower the curtain. 2. what. Put, ... ... Explanatory Dictionary of Ushakov

To lower  - LOWER, I will lower, lower it; deflated; sover. 1. whom (what). Move from top to bottom. C. flag. C. loop (when knitting: let the loop slip off the hook, off the knitting needle). S. whom n. from the stairs (also trans: rudely expel; unleash). 2. what. Put on the water ... ... Explanatory Dictionary Ozhegova

to lower  - I will lower it /, I will lower it / rest; deflated; puppy, a, o; St. see also to lower, lower, lower, lower, lower, lower ... Dictionary of many expressions

to lower  - I’ll lower it, lower it; deflated; puppy, a, o; St. 1. who what. Move from top to bottom. C. flag. C. a bucket in the well. C. The lamp above the table. C. people in the mine. C. a child with hands on the floor. S. on a parachute of a radio operator behind enemy lines. C. rope ladder from the balcony. FROM … encyclopedic Dictionary

down the stairs  - From the porch to lower (from the staircase) the alien: push out onto the street Throw out the door. Wed Ek, you wanted to slide down the stairs! Krysinsky seriously noted (who does not like and does not allow objections). A.A. Sokolov. Secret. 4. Wed Order him ... Michelson's Big Dictionary of Interpretations

descent  -, to lower Do not give a descent (or descent) to whom (dec. fam.) do not lower, do not forgive someone n., do not leave unanswered, unattended or without punishment for a perfect misconduct. Yes. after all, and you, uncle, I suppose, at one time in terms of ladies ... ... Phraseological Dictionary of the Russian Language

Stairs - we go down and climb them, someone was lucky to do it on their own, and someone is forgetfully waiting for the help of others. We sometimes climb them, and sometimes we happily run up, jumping through three steps to success. Why dream of going down the stairs, we learn in trusted dream books.

In the dream they attribute to the staircase an image of a peculiar thread connecting the top and bottom. Climbing the stairs is associated with events that allow you to go beyond your universe. This is the path to perfection, spiritual and physical growth, to becoming a full-fledged self-sufficient person.

In many myths, a staircase is a connection between the vertical levels of the universe, it can be ascended from the earth to heaven or into the netherworld. In one of the legends, angels moved up the stairs, if up - their function was contemplative, down - active.

For a dreamer, to go down the stairs means not to be a dreamy person, to be content with what is here and now. It is important for such a person to live in the present and solve urgent problems in time. They do not dream of a dizzying career or innumerable wealth. These are practical, modest and very reserved people.

I dreamed such a story to a successful businessman - get ready for difficulties. This reflects a decline in your career, poor health, poor energy, and general impotence. To fall from the stairs means to suffer a complete collapse, to plunge into despair and depression.

In a dream, a creative person to go down a few steps means to pay with his dizzying success due to excessive stardom and vanity. The lack of demand will pacify the burrows, provide an opportunity to think and discover new facets of talent.

For a young girl in a white dress, stop on the stairs, holding on to the railing - to be disappointed in a loved one on the eve of an important event. Now more than ever you need the support and attention of close relatives. Such a dream may be a sign of caution. Sometimes, to find your happiness, you need to turn off the path that seemed right and change your strategy.

To descend into darkness in a dream is to be in a state of uncertainty and confusion. Perhaps some event shocked and wounded the soul. Now you are in search of and knowing yourself. Raise your head and go up, falling and stumbling, - try to remove all life barriers to your own realization. It must be remembered that many frightening obstacles are distorted images and stereotypes languishing in the head and blocking forward movement.

I dreamed of a spiral staircase with a steep descent down, but this does not scare you - a good sign. You are full of energy, strength and health. You will not be stopped by a series of problems and difficulties, as there is a concrete plan of cardinal changes. Fortune loves such personalities and will certainly throw unexpected prospects and chances for revealing her talents.

Author's dream books

Sigmund Freud

Going down the stairs in a dream is a symbol of approaching harmony and monogamy in sexual relations. To see a man approaching from above for a girl is a sign of a future meeting with her lover. Do not reject or turn away from those who seem, at first glance, inexperienced young men. It hides a brutal and sexual partner who will not disappoint you in bed at all.

Running up the stairs with a man, keeping up with him - you have excessive claims to the opposite sex. Such intelligibility can lead to sexual starvation and complete loneliness.

Going down to fall - in reality, to lose something because of uncontrolled love and passion. This loss will affect the moral side of your soul rather than financial well-being. A man rushing down from someone else's bedroom - to the shame and censure of his own reckless and immoral behavior. Your frivolity and excessive sexual activity can play a cruel joke, leading to impotence and impotence.

A young lady to go with a stranger - to the first intimate relationship with her lover. To be afraid to look down while going down means to worry about an unwanted pregnancy. At the same time, to be in a wedding dress is an offer of a hand and heart from someone to whom they were cold and indifferent.

Vanga

The interpreter predicts adverse changes to those who descended the stairs in a dream. The cause of negative events in the dreamer's life may be his own behavior, moral principles, addictions and addictions. Walking with a child means setting a bad example or raising a child incorrectly.

Stop and sit down a notch - repent and acknowledge the mistakes of the past. Such a dream brings a person hope for the revival of his former happy life, restoration of health, morale. Raise your head and see the light - in reality, gain the support of loved ones, relatives, those who care about your fate and who are responsible for your future.

David Loff

It embodies a staircase with a platform or a platform on the way to achieving material and spiritual values. The wider, more spacious and lighter the stairwell, the more chances to achieve the desired result.

Shaky, creaky steps and railings, darkness with small gaps in a dream - this is the personification of those vicissitudes of life that occur to the sleeping man. The lot of the majority is to climb, fall, get up and rise again, with great effort. Only in this way can one enjoy the pleasure of one's own perfection.

Gustow Miller

The staircase design is associated with an intermediary who engages in the road to success. I dreamed of climbing - it promises fame, recognition, success and wealth. A career will be very dizzying and quick if you see yourself jumping over three steps up.

At the same time, you feel lightness and unfulfilled breathing - that means you are a very hardy, persistent, hardworking and purposeful person who is ready to work for days to realize his own idea and get decent profit.

Stumble or fall - in reality, overestimate your strengths and capabilities. A dream can become a sign that it is worth stopping, gaining more strength, analyzing the experience of others.

To quickly go down and rise in dreams - in reality, learn to quickly respond to external changes and adapt to life's difficulties. To face the dilemma up or down is to face a choice between material well-being and sincere, tender feelings.

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