Hoop exercises. How to properly use a hoop for weight loss
23-04-2013
In this article we will tell you whether it is useful to spin a hoop, what types of hoops there are, and the disadvantages of practicing with a hoop. Every woman wants to be slim, have a beautiful physique, a thin waist, and a flat stomach. Some people exhaust themselves with diets, some have made a fitness room their second home, and some go for a more radical method - surgical intervention. But most women and girls strive to find the easiest, fastest and most painless ways to achieve high results.
What is a hula hoop
One of the most popular ways to strengthen the abdominal muscles and shape the waist is to rotate the hula hoop (hula hoop). The hula hoop (invention of R. Knerr) appeared in 1957 and since then has become not only one of the apparatus of rhythmic gymnastics, but also a favorite object for entertainment and exercise at home.Hoop- This is a simple and affordable simulator. It is relatively cheap, does not take up much space in the house, and besides, the effect of its use will soon pay for the investment.
What types of hoops are there?
- regular or gymnastic. This is a lightweight projectile made of plastic or light metal such as aluminum. It is hollow inside, lightweight, and recommended for use by both adults and children. Useful for those who are just starting to practice hoop exercises;
- weighted. Its weight ranges from 500 grams to 2 kilograms. It is recommended for those who are actively fighting excess weight. It is sold in specialized sporting goods stores and costs slightly more than usual. However, if you are not in the mood to spend money, you can independently make a regular hoop heavier by pouring some cereal inside;
- massage. Massage elements, such as suction cups or balls, are attached to the inner surface;
- folding. Can be folded in half or even in four.
Convenient to store and transport; - With. Equipped with a special counter that records the number of spins and the time interval spent on these spins. Based on this, it displays the number of “burnt” calories.
The benefits of spinning a hoop
By rotating the hoop, you effectively fight excess weight, and the exercises do not cause discomfort, but, on the contrary, bring pleasure. These enjoyable exercises allow you to distract yourself, relax, get a boost of energy and benefit your figure.
This is a significant saving of time and money. You don't need to go to a gym or fitness club on purpose. It is enough to spin the hoop at home for 15-20 minutes a day, listening to pleasant music, combining the activity with watching a movie or talking on the phone, or just daydreaming, and after a while you will see the first results.
By targeting problem areas, the hoop strengthens the abdominal muscles, making it smooth, flat and elastic. In addition, it also has a beneficial effect on the skin, improving its condition, the skin takes on a healthy and fresh appearance.
Hoop exercises are useful for normalizing the functioning of some internal organs. For women who have problems with the reproductive system, for example, uterine prolapse, such exercises are recommended in combination with treatment. Also, by rotating the hoop, you normalize intestinal function, strengthen the cardiovascular system and respiratory organs.
The hoop also increases the tone of the muscles around the spine, accordingly, the spine itself becomes stronger and stronger.
Hula hoop perfectly trains the vestibular system. Coordination of movements is honed, flexibility and muscle strength are developed, the sense of rhythm and even artistry are enhanced.
Rules for practicing with a hoop
The correct position for rotating the hoop is as follows: feet – shoulder-width apart; hands - spread to the sides or clasped behind the head; the back is straight.
Make rotational movements calmly, slowly and rhythmically. If you move jerkily, you can harm your spine.
Before starting classes, adjust your diet. Do the exercise only on an empty stomach. After finishing classes, it is not recommended to eat for an hour or two.
To get rid of “extra” air, before starting the rotation, do a breathing exercise: deep exhalation, deep inhalation (through the nose) and sharp exhalation. Repeat 3-4 times.
For the first classes you should allocate no more than 5-7 minutes of time, gradually increasing the interval to 20 minutes.
Disadvantages of practicing with a hoop
Exercises with a hoop will only cause harm if you do not follow the basic rules and start the exercises with heavy loads and a heavy hoop. And of course, what kind of fight against excess weight can we talk about if you don’t eat properly and balanced.For classes to have the desired effect, you need to conduct them regularly, without missing a single day. Make this your habit, and you will achieve a harmonious physique and natural beauty, which, as we know, never goes out of fashion.
Reviews and discussion of the article:
We'll talk about what a hula hoop is and how to use it to lose weight.
This article is intended for persons over 18 years of age
Have you already turned 18?
You can work on your figure at any age and with any financial capabilities. The choice of weight loss method depends on the personal preferences of each person. You can limit yourself in food, go to the gym, drink special teas, jump rope, fitball or spin a hoop. One of the most effective and cheapest exercise equipment is a weight loss hoop.
How to use a hoop for weight loss
You can exercise with it at home, but if you wish, you can also twirl it in the gym. To practice you need a little space, a lot of good mood and fun music. It takes up little space in the house and does not require much physical effort when performing rotational exercises. With the help of hoop exercises, you can restore your body's slimness and grace. Exercises for a plump stomach and sides will be of great benefit. Hula hoop is very effective as a means of regaining slimness.
Sois he good for:
- improving blood and lymph circulation;
- normalization of metabolism;
- increasing body flexibility;
- strengthening royal posture;
- relieving fatigue and stress;
- weight loss in a gentle way.
Many people, having learned the name of the wonderful hoop, decide to buy it. But we should not forget that you need to exercise regularly. Before you replace your diet and gym workouts with hula hoop exercises, you need to think carefully about your decision. After all, when the load decreases, the body can suddenly respond in the form of excess weight. You can find out how it helps in gaining slimness and fighting excess weight directly from this article.
The effectiveness of using a hoop for weight loss
When performing any activity, we expect good results. Therefore, when starting a new type of activity, you need to clearly understand whether hula hoop exercises are useful in achieving a slim and beautiful figure. By comparing two types of physical activity - jogging and spinning a circle, we can conclude which method is more effective. During the same time when running, a person will spend more energy, which means he will burn fat. But on the other hand, he will get more tired and stop faster, while a hula hoop can be played for an hour or even more while a movie or favorite show is on. Does it help improve health? Undoubtedly yes. After all, thanks to the movement of blood, the heart and lungs are trained.
U You can know whether a hula hoop is effective for burning calories from medical statistics; a lightweight hoop burns up to 200 calories in 30 minutes, with a weighted hula hoop you can burn up to 300 calories in the same time. Therefore, to the question of whether hula hoop is effective for achieving a slim and fit figure, the answer will be 100% positive.
Which hoop is best for weight loss
It is important to choose the right hula hoop. His choice will depend on the athlete’s level of physical fitness.
If your muscles are not ready for the load, you should not choose the heaviest hula hoop. Weights that are too heavy can lead to torn obliques and even internal organ injuries. It is better to start by rotating an aluminum or plastic hoop weighing up to 1 kg.
Gradually increase the weight of the machine. To do this, make a hole and gradually add a weighting agent - sand or grain - into it, and then seal it.
Sports equipment for the waist differ in weight and diameter. The weight of hula hoops varies from 0.5 kg to 3.5 kg. Which hula hoop should you choose? if you rarely play sports, then it is better to stick with the standard version, and if you are confident in yourself, then you can try to buy a weighted hoop. Due to the additional weight, it has a stronger effect on the muscles and has a massage effect.
By the way, there are also massage hoops. Their peculiarity is that on the inner surface there are massage elements that specifically affect the waist area. If you are confident in yourself and are not afraid of bruises, this option is for you.
You need to know how to choose the projectile that is right for you. Its diameter is calculated based on the person’s height. To do this, you need to place the hula hoop in front of you. The height of the projectile should be below chest level, but above navel level. A larger diameter hoop is harder to hold. A smaller diameter projectile will result in increased rotational motion.
It turns out that the best hula hoop will be the device that currently corresponds to height, weight and physical fitness.
You can learn to rotate a sports apparatus with any weight, height and age. You need to choose a time for exercise - ideally two hours after eating. Hoop twirling while hungry or with a full stomach is strictly prohibited. This will start the process of burning fat in the body, rather than the nutrients that came with food.
How to take the starting position to properly rotate the projectile:
- if the goal of training is to slim your waist and abdomen, you need to spin the circle with your legs together;
- if as a result of training your thighs should become smaller , feet are placed shoulder-width apart.
How much time should you devote to spinning a hula hoop?
- at first no more than 15 minutes a day;
- gradually you need to increase the number of approaches - up to 2-3 times and adding a few minutes every day - and increase the training time to half an hour;
- The ideal training time is 40 minutes. It is a well-known fact that in the first 20 minutes the body uses up nutrient reserves, and in the remaining time it begins to consume energy from fat reserves.
Is it worth reminding that when working with a hula hoop, the whole body should be collected and taut like a string? Breathing should be deep and even, the attitude should be positive.
Don't put off starting your workout until tomorrow, start today, now. Remember that the result of your work will be a beautiful, toned figure.
Types of massage hoops for weight loss
Massage hula hoop is undoubtedly an excellent way to lose weight. Remember, this sports equipment can only be used by professionals.
Before using a professional hula hoop, you should prepare your body by gradually increasing the level of stress on the body.
Let's look at three types of weight loss hoops:
- Regular or gymnastic. It can be metal or aluminum. Its inner surface is hollow. With this type of sports equipment, rotation is taught.
- A weighted hula hoop with sand or other weighting material inside. The weight of such a projectile varies up to 2 kg.
- The hula hoop for massage has an increased cross-sectional area; it is produced with spikes and balls, made of glass and plastic, with magnets located along the inner diameter. Such protruding internal surfaces are needed to increase blood circulation in problem areas. This type of hula hoop is quite heavy. If you are not used to it, after training, not only pain, but also bruises are possible.
The size of the shells are large and small. By material of manufacture - plastic, iron, aluminum. According to physical characteristics - hard, soft, magnetic. A flexible or foldable hoop can be rotated like a regular circle, or can be used for general exercises.
The best hoop exercises for weight loss
If the training is left behind, today you are confidently spinning a hoop, then it’s time to master the excellent complex for hula hoop exercises:
- We twist in different directions. Do 10 times in each direction. Number of approaches - 5 times.
- We twist with our legs closed. Depending on the change in the position of the legs, the muscle groups involved in the work change.
- Rotate your legs shoulder-width apart. This is how we develop our thigh muscles.
- We twist, crouching. Feet stand shoulder-width apart, untwist the hoop, you need to sit down as much as possible. Rotate the hoop for a couple of minutes.
- Spin and walk. An excellent exercise to strengthen your back muscles. Slow small steps forward and backward - 3 steps each.
- They sat down and stood up. Shallow squats up to 10 times in three sets have a beneficial and strengthening effect on the entire body.
- We twist, step over. With one foot in front of the other, begin to spin the hoop. You can gradually increase the pace of leg changes and amplitude.
Features of exercises with a hoop for weight loss during training
Spinning is an extremely beneficial exercise for the abdomen, thighs, buttocks and calves. During training, muscles are strengthened, and regular exercise makes them more toned and strong.
A massage hoop has a good effect on waist size - it decreases due to the flow of blood and lymph to problem areas. This massage in the waist area makes the skin smooth and elastic.
Everyone is interested in learning how to play sports with projectile to lose weight as quickly as possible:
- To get a positive result, you need to exercise with the apparatus for 20 to 40 minutes for two months.
- Rotational movements: rotate in one direction and then in the other direction so that it is equal.
- To increase the load, pick up dumbbells and put weights on your feet.
- Rotation of the projectile is effective for the press, either with the abdomen retracted or with a relaxed one.
- You need to spin the projectile for as long as possible, as this develops the vestibular apparatus.
All about using a hoop for weight loss: benefits and harms
Contraindications to using a hula hoop are:
- problems with the urinary system and kidneys;
- postpartum period at 6 months;
- skin diseases;
- pregnancy;
- days of the menstrual cycle;
- spinal injuries and abdominal diseases.
A massage hoop is not always beneficial: when using a weighted version of the sports equipment, you can injure the skin, and if you are not used to it, you can injure your internal organs. That is why classes need to be carried out with a progressive increase in load.
To the question whether a hoop is useful, the answer will be positive. You just need to use it correctly:
- do not ignore contraindications;
- pay attention to the selection of the projectile;
- do not stop there, but study complexes, improve yourself;
- when using a weighted version of the hula hoop in training, wear thick clothing or a protective belt;
How much should a weight loss hoop weigh?
Hula hooping is a chance for overweight people to start playing sports. The weight of the hoop can be either very large or small. Weight depends on the type of stress on the body and the person’s preparedness. The weight of a hula hoop ranges from 0.5 to 3.5 kg.
Main photo from the website www.sportmaster.ru
This item has been known since antiquity. During excavations in northern Egypt, hoops are still found buried with household belongings and slaves. Plutarch, writing the biography of the king of Sparta Agesilaus, notes that as a child he spun a ring of grapevine around his body with such dexterity that he was not inferior to any of his peers.
Anna Page, the heroine of the late 16th-century Shakespearean comedy The Merry Wives of Windsor, says in passing that she was “twirling a hoop in the garden.” The English novelist Evelyn Waugh testifies to things similar to thin rings being parlor entertainment in aristocratic circles in the first half of the 20th century.
Two graduates of the University of Southern California, R. Knerr and A. Melin, learned about the same bamboo rings for Australian children and, having never seen the original, came up with their own version of the hoop.
They called it “Hula Hoop” (from the Hawaiian hula - dance and English hoop - hoop) and tested it on Pasadena schoolchildren in 1958. As an advertisement for their hula hoop, Knerr and Melin also came up with the idea of having the employees of the toy company they founded take the hula hoop with them on board the plane when flying, which naturally aroused genuine interest. However, they were able to patent their idea only 6 years later, and since then June 23 has been considered the hula hoop’s birthday.
In the early sixties, hula hoop came to the USSR, but was greeted with lukewarmness; it was considered a capitalist dummy. However, he ended up in the film “Welcome or No Trespassing,” filmed in 1964. In the episode, the girl masterfully rotated the hoop, throwing it from leg to leg, while her peer watched her enviously.
Not only in the USSR did the hula hoop not immediately find recognition; in Japan it was also in disgrace for some time: body movements made during its rotation were regarded as indecent.
Today, the hula hoop is used by athletes for training, circus performers, and masters of the original genre; among the adherents of the hula hoop there are also record holders.
In 1987, Roxanne Rose set the record for the longest hula hoop spinning time: 90 hours in a row from April 2 to April 6. Chinese woman Jin Linglin can rotate 300 hoops around her body at a time, which in 2008 became the reason for her being included in the Guinness Book of Records.
And in 2013, at a stadium near the capital of Thailand, Bangkok, a record was set for simultaneous rotation of a hoop. 4,483 people spun hoops together for 7 minutes. There were 5,000 people entered, but 517 of them had their hoops fall off, so they weren’t counted.
How to choose the right hoop for classes
The following types of hula hoops are common:
Ordinary | The most popular type of hula hoop, which has become widespread in the USSR since the early 60s and has not lost its relevance to this day. Its diameter is 95 cm. It is a hollow iron or plastic structure. The hoop is relatively light, so suitable for beginners. |
Folding | This is an improved design of a regular hula hoop that can be folded in half or in four. It is very convenient for those who are used to training at any time of the day, when they have a free minute, because when disassembled it takes up very little space. |
Weighted | This option weighs up to two kilograms and gives a significant load on the waist and hips during exercise. This is the type of hula hoop you should choose if you decide to lose extra pounds and noticeably improve your figure. But the heaviness of this hoop can also be a disadvantage, as people with sensitive skin may experience bruising after a long workout. On the other hand, when you start spinning a hula hoop regularly, your body will get used to the stress and new bruises will not appear. |
Massage | The surface of the hula hoop has massaging elements in the form of small suction cups that will stick and detach from the skin during rotation. This increases blood circulation and stimulates metabolic processes in problem areas. There is also a type of massage hoop, the surface of which has rotating balls (about 30 pieces) built into it. They are not only a massage element, but also make the apparatus heavier. |
With magnets | Under the influence of magnetic fields, the supply of oxygen to tissues increases and blood flow improves. Blood and lymph are moving conductors, and weak currents arising in them under the influence of a magnetic field improve metabolic processes. |
With calorie counter | It will help you monitor your workout results, taking into account the amount and speed of rotation. The disadvantage of this type of hula hoop is the large error of the counter, which does not take into account your individual characteristics, height and weight when counting calories. |
GimFlexor | This is one of the most modern types of hoop, made of reinforced rubber. Before training, it needs to be inflated with air. Thanks to its flexibility and ability to take any shape, this hula hoop can not only be rotated, but also perform non-standard exercises while training major muscle groups. |
What to consider?
The following points should play a decisive role when choosing a hula hoop:
- Your build and physical fitness. If you are practicing hula hoop for the first time, then start with light hoops - from one to one and a half kilograms.
- Training intensity. The greater the weight of the hoop, the more grueling the workout will be. If you are already accustomed to moderate physical activity and decide to complicate the exercises for greater results, then choose a hula hoop of medium weight - up to two kilograms.
- Class experience. With good sports training and sufficient regularity of exercise, you can switch to heavy massage hoops, weighing from two to three kilograms.
Carry out hula hoop classes in thick clothing and a neoprene thermal belt. Clothes will protect your body from bumps and bruises, and the belt will speed up fat burning.
Rotation technique
Having picked up a hula hoop, a beginner will wonder how to practice it correctly. The answer is simple:
- Starting position: stand straight with your feet shoulder-width apart.
- Distribute your weight evenly on both feet and point your toes out.
- The hoop should be held at waist level.
- Release it and use your hips and waist to make it rotate.
- At the same time, engage the entire body so that different muscle groups are involved.
We are doing a warm-up
Warming up is best done with a massage hoop. To begin the exercise, grab the hoop with both hands and bend forward, keeping your back as straight as possible. Such movements will make your waist more flexible.
Also make a series of turns to the sides, rolling the hoop along your back. The massage will relax the waist muscles and allow you to better control them - just as heated plasticine better obeys the hand of a young sculptor.
Classical movements
This exercise is fundamental to hula hoop training. You all know it and should have tried it at least once in your life. Put on the hoop and stand in the starting position. Then release it by starting to rotate your hips sideways, following the direction of rotation. When the rotation of the hoop leaves no doubt that you can hold it, raise your arms up and try to stretch out. Make different movements during rotation, speed it up and tense your muscles more.
Accelerate fat burning
While rotating the weight loss hoop, tense the muscles of your lower abdomen and lunge backwards alternately with your legs. Don't forget to keep your back straight and don't hesitate to use your hands - this is very important, just like when running. Thanks to these exercises, most of the muscles in the body are activated and weight loss is significantly accelerated.
Improved coordination and balance
Keeping your balance with a hoop is an excellent, but difficult exercise because you need to do it while standing on one leg. Balance with your arms and bend forward and backward without losing your hula hoop. This training strengthens the vestibular apparatus and allows you to learn to control several muscle groups at once and separately from each other. After it, any other exercises with hula hoop will become much easier.
Developing lungs
Take a deep breath, spreading your arms out to the sides and raising them up. As you exhale, relax your arms and let them fall - such movements help expand and contract the chest, helping you breathe even deeper. This preventative sports breathing helps you relax and strengthens your lungs and heart.
Dancing
It is not classified as an exercise, but it perfectly tones and corrects the figure - dancing with a hoop, performed during the lesson. If there is enough free space, do not stand still, dance actively, confidently moving your hips and arms.
How often and for how long to practice?
The intensity of exercise should increase from workout to workout. Only regular exercise will help you get tangible results. Select the intensity in proportion to your strength, as it is better to do 3-5 times a week workouts for 10 minutes than once a week, but for an hour.
Time restrictions and fatigue should not interfere with an activity, even a very short one. If you force yourself to hula hoop after a hard day at work, it will be much more beneficial because you will be able to burn more fat due to the lack of carbohydrates.
And long-term training after a period of inactivity can harm your health.
Contraindications: who should not use the hoop?
Overloading the abdominal muscles can be dangerous for a woman during pregnancy, immediately after childbirth and during critical days. If you have firmly integrated hoop training into your regimen and want to maintain both your health and a healthy habit, then ask your doctor for advice.
Hula hoop will help you lose weight: myth or truth
To answer the question, it is necessary to consider in detail the impact exerted by the hoop, the rules for performing the exercise with a hula hoop and the energy consumption when performing it.
Rotation of a hula hoop has a beneficial effect on the human body:
- the ability to coordinate movements improves;
- body control skills are developed;
- a sense of rhythm is formed;
- in the place where the effort is applied, the muscles are strengthened, tightening the skin and preventing the development of cellulite;
- muscle groups of the abdomen and back are worked out;
- local and general blood and lymph flow improves, helping to reduce the subcutaneous fat layer;
- Due to the gentle massage effect, intestinal motility improves, preventing constipation and indigestion.
Twisting a hoop will help reduce body fat if:
- The hoop is chosen correctly: weighted massage hoops are suitable for weight loss, while soft hoops are used when working on stretching, and light gymnastic hoops are used for a general strengthening effect on the body.
- The technique is performed correctly: the hoop should rotate only due to the work of the abdominal muscles. The smaller the distance between the feet, the greater the number of muscles involved in the exercise, because it is also necessary to maintain balance by stretching out in a string. Of course, you should start from the middle position (slightly wider than your shoulders) and gradually reduce the distance.
- Proper breathing: it is better to have an open window or in nature; let fresh air pass through your lungs; you should not hold your breath. A large amount of incoming oxygen helps the body burn fat more intensively.
- The tempo is chosen correctly: the movements should be dynamic, it is advisable to twist the hoop alternately right and left, changing direction every 3-5 minutes. You can enhance the effect of the hoop by standing on one leg or dancing while spinning it.
- The time is chosen correctly: the minimum time for one approach should not be less than 10-15 minutes, two or three approaches per day. The number of approaches can be increased, but the time of one approach should not be reduced.
- Proper nutrition is maintained.
What results can you get?
On average, to burn 100 kcal you need to spin the hula hoop intensely for 10 minutes; an exercise at an average pace burns 55-58 kcal (approximately 350 kcal per hour of exercise).
For comparison, in one hour, 170 kcal are lost when walking, up to 400 kcal when cycling, up to 400 kcal, swimming - 400 kcal, running - 490 kcal. Practice and reviews confirm that in one or two months of intense exercise, the waist can decrease by 5-6 cm and 3-4 kg of excess weight will leave the body.
Spinning the hoop for ten minutes every day at an easy or medium pace can last for a month. remove 1-2 cm from the waist due to the tightness of the muscle corset.
Is twirling a hoop enough to lose weight?
It is not possible to reduce the waist locally only by rotating a hoop: the volume in the waist goes away due to a general decrease in body weight. The feeling of tightness after rotating the hoop occurs due to the redistribution of fluid in the tissues, and for a sustainable result, the exercises should be done daily.
Hula hoop rotation, while not being an independent full-fledged workout, can nevertheless constitute a full-fledged block of it.
When introducing this exercise into a set of measures to reduce excess weight and acquire posture, you should certainly combine hoop rotation with dietary nutrition and loads on all muscle groups: walking, running, fitness. Only in this case will the use of a hoop lead to good results.
Conclusion
The experience of using a hoop for centuries proves the benefits people receive from rotating it around the body. Currently, the hula hoop is a sports exercise machine designed to help maintain proper physical shape. It has several manufacturing options, different in weight and materials, designed for different purposes (health improvement, weight loss or stretching).
Those who do not need to lose weight can use it in isolation from any other physical activity to maintain muscle corset and slimness. For those who need to lose weight, hoop exercises should be carried out in combination with other activities.
Everyone knows that one of the most effective ways to combat excess weight is physical activity. All kinds of exercises are aimed not only at losing weight, but also at developing muscles, improving joint mobility and more. Some people prefer to practice with apparatus, in particular, they practice gymnastics with a hoop. This simulator is quite simple and does not take up much space. Exercises with a hoop do not require special skills and perfectly strengthen the abdominal muscles.
Waist hoop exercises and their benefits
The hoop was used in ancient times, when it was made from flexible vines or thin tree trunks. In the mid-20th century, it gained popularity under the name “hula hoop,” which literally translates to “hoop dance.”
Exercises with a hoop, which are performed at a certain pace to rhythmic music, train the heart muscle well. The sports load during such activities is lower than during jogging, but training can be combined with watching TV or other activities.
By exercising for half an hour a day, you can burn 200-300 calories, remove excess fat from the waist, hips and buttocks. The abdominal muscles are also great for working out, since you not only have to move your waist, but also maintain your balance. The projectile also works as a massager, improving blood supply to tissues, due to which the skin acquires additional elasticity.
How to choose the right hula hoop
If we talk about an ordinary hoop, which many played in childhood, then it is better not to use it as a sports equipment for losing weight. This hoop is light in weight, so the load on the muscles will be minimal.
To successfully lose weight, it is better to take a specialized hula hoop with a collapsible design.. When assembling the simulator, you can set the appropriate diameter. There is a filler in the cavity with which the training load is dosed.
Other types of hula hoops:
- Weighted - with their help you can quickly lose weight. When you exercise, you burn a lot of calories. However, classes require some preparation;
- Massage simulator - weight loss is stimulated by plastic or metal protrusions, ribs or spikes, which enhance the effect on the waist and buttocks. There may be bruises at first.
- Flexible - these hoops are universal in use, with their help you can get rid of excess weight, as well as develop the muscles of the arms, legs and back.
- Designs with gadgets - equipped with sensors or revolution counters that determine the duration of exercise, as well as calorie counters.
- Combined - a combination of different types, for example, weighted and massage.
When choosing a hoop, be sure to consider your weight and height. With hoops that are too light, exercise will be ineffective, and with hoops that are too heavy, they will cause discomfort. The best option is a hoop whose diameter is greater than the distance from the waist to the feet by a length of up to three fingers. If possible, it is better to try it right before buying. Recommended weight - from 250 grams to 3.5 kg. A heavy projectile is very difficult to spin, and a light one is very difficult to hold. For beginners, it is best to start with a slightly weighted hoop.
Duration of classes
To get the maximum benefit from exercise and quickly lose weight, you need to exercise for about half an hour a day 2-3 times a week. Don't overdo it, it's better to do 4 sets of 5 minutes each than at one time. This way, you will get rid of your belly faster and tidy up your waistline. Alternate the directions of movements, especially if you have a weak vestibular system. To avoid dizziness, rotate the hoop one at a time in different directions. Beginners are recommended to tie themselves with a towel or scarf during classes.
How to exercise correctly
Sets of exercises with a hoop for weight loss should be performed taking into account these recommendations:
Contraindications
Hoop training has its own contraindications:
- critical days;
- pregnancy;
- period after surgery or caesarean section;
- problems with the digestive system and other organs (exception - permission from a specialist).
A set of hula hoop exercises for the stomach and more
- Place your feet together and roll your shoulders back. Bend your arms at the waist and spread them to the sides. Spin the hoop and change the pace periodically.
- Place one foot one foot in front of the other and turn your shoulders. Press your hands to your shoulders, move the hoop and change legs. During classes, you can move around the room in small steps.
Useful exercises for the hips and buttocks look like this:
- Place your feet shoulder-width apart and spread your arms to your sides. Rotate the hoop and move it down towards your hips, and then lift it to your waist and lower it again;
- In a half-sitting position, spread your arms to your sides and place your feet shoulder-width apart. Twist the hula hoop, first straighten up, and then half-squat again. Repeat several times.
In addition to the movements themselves, you can perform the following set of exercises:
The exercises are quite simple and if done regularly they will help you always stay in shape.. If you find it difficult, then find a training video on this topic on the Internet.
And remember, in order to achieve the desired result faster, combine exercise with proper and healthy nutrition, and also do not eat anything for half an hour after finishing the workout.
A gymnastics hoop is an excellent exercise machine. Such designs have an attractive appearance and are much easier to use compared to other simulators, they are compact and do not take up much space. Often after exercise there are minor pains in the hips and waist, but with systematic exercise this goes away.
Attention, TODAY only!
Physical exercise trains and develops muscles, and reduces excess weight. The hoop takes up minimal space, does not require special skills, is remarkably slimming, improves the mobility of the hip joints, and helps.
Benefit
The sports apparatus was invented thousands of years ago, used for training in Ancient Egypt and China, and made from thin tree trunks or grapevines.
The surge in popularity occurred in the middle of the last century; in the United States, this type of entertainment and sport was called halahoop (hula hoop), literally “dance with a hoop.”
Waist rotations to music and at a good pace burn fat and train endurance. The sports load is lower than when jogging, but you can do something else - for example, watch TV.
In half an hour of exercise, you can burn up to 200-300 kcal, lose weight in the waist and hips, remove fat from your stomach, strengthen your stomach and back - after all, you not only have to rotate your pelvis, but also maintain your balance. This means that the vestibular apparatus is trained and posture improves.
The movements of the hoop around the waist massage and stimulate blood circulation.
How to choose
Almost everyone twirled a hula hoop at least as a child. To quickly restore the skill and start “real” regular training, a simple plastic product is enough. With its help, it is unlikely that you will be able to lose weight due to its low weight and minimal stress on the muscles.
A collapsible hoop is effective for reducing body weight. By connecting its parts, it is possible to establish the optimal diameter, and by placing the filler in the cavity, dose the training load.
Weighted hoops effectively burn fat, exercises with them burn a lot of calories, but require physical training.
The massage variety stimulates with the help of metal or plastic bulges, spikes, and ribs. Touching with uneven surfaces enhances the massage effect in the abdomen, waist and buttocks, but for beginners out of habit they may appear.
Flexible hoops are universally applicable, helping to reduce weight and develop the muscles of the back, legs, and arms.
Optimal weight
The passionate desire to quickly lose belly fat with hoop exercises forces beginners to choose a product with maximum weight. Although it is necessary to take into account not only the equipment of the sports equipment, but also individual physical training.
To maintain muscle tone, flexibility of the lumbar spine, and restore skills, a light projectile weighing 1-1.5 kg is sufficient, since in this case there is no goal of getting rid of excess weight.
If you are in good athletic shape and have trained muscles, a hoop weighing up to 2 kg is suitable for weight loss.
If the physical activity seems small, the body can easily cope with the exercises, you will need a product for a slim waist weighing up to 2.9 kg.
How to spin a hoop
Starting position:
- The spine and the back of the head are in a straight line, the shoulders are to the sides and slightly back, the gaze is directed forward.
- Stand straight, feet shoulder-width apart, toes apart, hold the hoop at waist level.
Start of rotation:
- Direct the projectile in the chosen direction and simultaneously perform movements with the waist, hips, and torso.
Rotation:
- Maintain tone in the buttocks, waist, abdominals, back to burn fat, increase blood circulation.
You should not be overzealous, especially in the first lessons. You need to individually select the load - first of all, the time and how much to spin the hoop, otherwise the muscles will ache the next day.
For beginners, a 5-minute workout at a calm pace, with a comfortable amplitude of rotation, is enough. When the body gets involved and begins to easily cope with the load, it can be increased.
Perform hula hoop exercises on an empty stomach, with your last meal two hours or more before training.
How much to twist
For benefits and effective weight loss, exercise 2-3 times a week for 20-30 minutes a day.
It is important not to overdo it - it’s better to do four sets of 5 minutes each than one lasting 20 minutes - this way you can lose your belly fat faster.
During classes, alternate the direction of rotation, especially with a weak vestibular apparatus - half the time turn in one direction, half the time in the other direction.
Beginners should tie a scarf, handkerchief or towel around their waist.
Exercises for weight loss
To lose belly fat, it is not enough to simply rotate the hoop and vary the tempo.
Complex exercises help you quickly lose weight:
Change the distance between your feet. By placing them side by side or spaced as wide as possible, you can lose weight faster: a close position trains the hips, a wide position trains the gluteal muscles.
To increase the load, twist the hoop in a half-squat position - lower your buttocks as low as possible.
Rotating the projectile at the waist, lower it to the hips and raise it again.
When performing exercises, alternately put one leg forward, the other back, then vice versa, this complication strengthens and trains the abdominal and thigh muscles.
Vary the amplitude of rotation - from small to maximum.
To train the vestibular apparatus, rotate the apparatus while standing alternately on one leg or the other.
Spin the hoop and march in place at the same time.
To quickly reduce weight, start rotating the hula hoop with your arms straight up, then lower them through your sides to shoulder level, clench your fists. Finally, bend your elbows so that your palms are at chest level.
Contraindications
You should not lose weight with a hoop if you have injuries or inflammation in the abdominal cavity, back, kidney disease, unhealed wounds, during or after a cesarean section, or in old age.
Modified: 11/25/2018