সিঁড়ি আরোহী
Learn how to do সিঁড়ি আরোহী with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
সিঁড়ি আরোহী is a Stair exercise that primarily targets the Quadriceps, with secondary activation of the नितंब, Hamstrings. It has a MET value of 6.5, meaning a 70kg person burns approximately 228 calories in a 30-minute session..
How to Do সিঁড়ি আরোহী
A cardio exercise performed on a stair climber machine, simulating continuous stair climbing to build lower body strength and cardiovascular endurance.
💡 Instructions:
Step onto the machine and hold the handrails lightly for balance.
Set the desired speed or level on the console.
Step in a smooth, alternating pattern, keeping your chest up and core engaged.
Push through your heels to activate glutes and hamstrings.
Maintain a steady pace without leaning heavily on the handrails.
⚠️ Common mistakes:
Leaning too much on the handrails
Taking steps that are too short or too long
Looking down instead of forward
Moving at an unsustainable speed
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Start Free TrialMuscles Worked by সিঁড়ি আরোহী
Equipment
- Stair
Calories Burned Doing সিঁড়ি আরোহী
कैलोरी कैलकुलेटर
MET 6.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: সিঁড়ি আরোহী
- Type
- Stair exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- नितंब, Hamstrings
- MET value
- 6.5
- Calories (30 min, 70kg)
- ≈ 228 cal
- Video quality
- 4K with male and female demonstrations
FAQ: সিঁড়ি আরোহী
What muscles does সিঁড়ি আরোহী work?
সিঁড়ি আরোহী primarily targets the Quadriceps, with secondary engagement of the नितंब, Hamstrings.
How do you do সিঁড়ি আরোহী correctly?
A cardio exercise performed on a stair climber machine, simulating continuous stair climbing to build lower body strength and cardiovascular endurance. 💡
Is সিঁড়ি আরোহী good for beginners?
সিঁড়ি আরোহী has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for সিঁড়ি আরোহী?
সিঁড়ি আরোহী requires: Stair.
What are the benefits of সিঁড়ি আরোহী?
সিঁড়ি আরোহী strengthens the Quadriceps, engages the नितंब and Hamstrings.
What exercises are similar to সিঁড়ি আরোহী?
Similar exercises to সিঁড়ি আরোহী include বাইক, বার্পি, বার্পি - ল্যাটারাল জাম্প, বার্পি – পুশ-আপ সহ.
Is সিঁড়ি আরোহী better than বাইক?
Both সিঁড়ি আরোহী and বাইক target the Quadriceps. Choose based on your available equipment and training goals.
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