A hoop or hula hoop is a gymnastics equipment that will help you get a beautiful figure, even if you don’t have time to go to the gym. Home hoop training does not take much time, and the results will be visible very soon. However, in order for hula hoop to help you lose weight, you need to choose the right type, as well as choose the optimal system for the exercises themselves.
What are hoop classes?
Using a hula hoop for weight loss comes down to rotating it around your waist for a certain period of time. This is a completely autonomous type of exercise, and you can use it even without additional physical activity. However, fitness trainers recommend combining hoop training and other exercises, and also not forgetting about proper nutrition - this will help quickly remove excess fat, strengthen muscles and consolidate the achieved effect for a long time.
The main condition for rotating a hula hoop is that there is enough space where you will be practicing. Foreign objects will interfere with the exercises, and there is a risk of accidentally damaging them with the hoop itself (especially if it is quite heavy). In the warm season, outdoor activities are the best option.
You can do exercises with a gymnastic hoop even on the street
Exercises for losing weight with a hula hoop do not require any special clothing - it is enough to wear a tracksuit or any clothing that does not restrict movement and allows the body to breathe (therefore, synthetics are not recommended). If you are worried that a heavy gymnastic apparatus will leave bruises on your unusual waist, and this actually sometimes happens, it is recommended to use. It can also be replaced by thick fabric wrapped in several layers around the waist.
Who benefits from hula hoop - video
How hula hoop helps you lose weight
The principle by which a hoop promotes fat burning is quite simple and consists of a combination of physical activity and the massage effect of the apparatus itself. If you perform the exercises correctly, you can achieve the following effect:
- increase muscle tone;
- get rid of excess fat deposits in the waist and hips;
- reduce or completely eliminate the appearance of cellulite;
- improve coordination of movements.
On average, hoop exercises burn about 100 calories in 10 minutes. However, much depends on the type of apparatus, intensity and complexity of the exercises. Don’t forget that adding at least light exercise to the hula hoop will help you better cope with excess weight.
You can enhance the effect of hoop training by adhering to the principles of proper nutrition.
Although the hoop is recognized as effective in getting rid of fat deposits, you should not expect immediate results. The effect of the exercises will be noticeable after about three to four weeks of daily training with this apparatus. The following recommendations will help speed up the process:
- eat right. Don't think that if you hula hoop every day and still eat fast food and sweets, you will be able to lose weight. Revising your diet to reduce calories, reduce portion sizes and enrich your table with plant fiber is the key to success. Remember also about the advantages of fractional meals: eating often, but little by little, will be healthier for the body than eating until you are full a couple of times a day;
- Gradually increase the intensity of your workouts and their duration. Our body adapts to physical activity quite quickly, and even if you picked up a hula hoop for the first time, within a week you will notice that you can spin it without any problems and for more time. Add a few minutes to each workout;
- add additional physical activity. Calories will be burned more intensely if you alternate hula hoop spinning with other exercises - for example, with regular squats.
Spinning the hoop immediately after eating is strictly prohibited!
10 basic principles of proper nutrition - video
When not to practice with a hoop
As in many other cases, there are certain contraindications to hula hoop exercises. First of all, you should not spin a hula hoop at any stage of pregnancy. If you want to keep yourself in good physical shape during this period, replace these activities with something more suitable - for example, swimming or yoga. If the pregnancy is over, but a caesarean section was required during childbirth, the hoop is also contraindicated until the body has fully recovered.
During pregnancy, hula hoop is contraindicated; it is best to try yoga
Those who have any kidney disease in their medical records should consult with their doctor, who will tell you whether it is possible to hula hoop. However, even if the doctor has given permission, but after exercise you feel a worsening of your condition, it is better to stop training.
Any injuries to the back and abdominal cavity are a reason to refuse to use a hoop. You cannot twist the hula hoop even if there are fresh seams, since the combination of the massage effect and physical activity can lead to the seams coming apart.
Hoop training is not recommended for older people.
Hula hoop: errors and contraindications - video
Types of hula hoops for weight loss
In sports stores you can find a large number of different hula hoops, and if you want to get the maximum benefit without harming your body, it is important to know which hoop to choose for your training:
- ordinary. The simplest design is made of plastic or aluminum, hollow inside, due to which it is light in weight, so it is well suited for beginners to master such training. However, you won’t be able to lose weight quickly with such a hoop - you will need something more serious. You can try to add weight to a regular hula hoop by making a hole in it and pouring sand in it, but it’s still better to pay attention to ready-made heavier options;
- weighted. This option puts additional load on the waist, because this hula hoop weighs about 2 kilograms. While rotating such a hoop, the muscles become more tense, which means that calories will be burned more intensely. It is possible that at first a heavy hula hoop will leave bruises on the waist, but subsequently the body will begin to get used to the load, and this effect will disappear on its own;
- massage Its peculiarity is in small suction cups or balls that are located on the inside of the hoop. When rotated, these elements provide an additional massage effect, which has a positive effect on getting rid of excess fat. In addition, the weight of such a hula hoop can reach up to three kilograms, and this is a good load even for trained muscles;
- with magnetic elements. Magnetic fields have a beneficial effect on the condition of the skin, improve blood circulation and accelerate the removal of cellulite and fat deposits on the waist;
- jimflexor. This is a hoop, the material for the production of which is reinforced rubber, due to which it gains not only weight, but also flexibility. The capabilities of such a hula hoop are much wider than those of a conventional apparatus, since its flexibility allows you to perform various exercises with it for many muscle groups, and not just twist it to lose weight at the waist;
Types of gymnastic hoops - photos
A regular hoop is lightweight 
The massage hoop has balls and suction cups on its surface. 
Magnetic elements on the hoop help you lose weight 
You can perform many different exercises with the help of a gymflexor.
Exercises with a gymflexor - video
Which hoop is suitable
Such a variety of hula hoops allows you to choose the right option for anyone who wants to start such training. If you are just starting to practice with a hoop, a regular model without weights and massage elements will do. Over time, when the body begins to get used to the loads, you can think about increasing the intensity of your workouts, for example, purchasing a weighted hoop or a model with a massage effect. There are also hoops with a collapsible design, which allows you not only to conveniently store them at home, but also to modify the hula hoop in accordance with the purpose of the activity and the level of sports training.
The size of the hoop is no less important than its weight, and this parameter must correspond to the person’s height. The taller you are, the larger the diameter of the hoop. To determine if the diameter of a particular hula hoop is right for you, stand up straight and place the hoop in front of you. If its upper edge reaches the lower ribs, then everything is in order with the size.
Which hoop to choose - video
Exercises with a projectile
The main exercise with a hoop is, of course, its rotation. To perform the exercise correctly, you must:
- Stand up straight, spread your shoulders to the sides and place your feet shoulder-width apart, pointing your toes forward.
- Place the hoop on your waist and point it in the direction of rotation, while simultaneously starting to move your body so as to prevent the hoop from falling.
- You need to start with about 5 minutes of continuous rotation, if these are just your initial classes.
- For those who feel that 5 minutes is not enough, you can do several of these approaches.
- It is better to perform 3 sets of 5 minutes each than to rotate the hoop for 15 minutes without a break - this will burn fat more intensely.
How to twist the hoop correctly - video
You can increase the effectiveness of hoop training in the following ways:
- change the distance between your feet. By placing your feet as wide as possible, you will shift the main load to the gluteal muscles, and rotating the hoop in a position with your feet placed next to each other will engage the thigh muscles;
- start spinning the hoop in a half-squat position. The lower you lower your torso, the stronger the effect will be;
- vary the level at which you rotate the hoop. Move it from the waist to the hips and back without stopping the rotation;
- rotate the hoop in a lunge (when one leg is put forward) - this helps to train the hips and abs more intensely. Don't forget to alternate legs;
- change the speed of rotation from slow to fast;
- rotate the hula hoop while standing on one leg - this will have a positive effect on the vestibular apparatus.
Hoop training plan
A hoop workout might go something like this:
- Simple rotation. Starting position - feet shoulder-width apart, abs tense. Spin the hoop in this position with your hands on the back of your head and your elbows out to the sides.
- Rotating the hoop with your arms raised up and your abdominal muscles tense.
- Rotation at different speeds.
- Repetition. Place your feet side by side and repeat the first three exercises.
- Rotation on toes. Feet shoulder-width apart, arms in front of you. Palms clasped, elbows slightly bent. Rotate the hoop in this position, while at the same time smoothly rising onto your toes and lowering yourself back down.
- Rotation with lunge. Place one foot in front of the other. Rotate the hoop, lowering the knee of the leg behind you to the floor and rising back up. After 10–20 times, switch your legs.
The duration of each exercise is determined by the level of athletic training. For beginners, 2-3 minutes is enough; for those with an advanced level of physical fitness, you can increase the time to 5 minutes or more.
Complex for an ideal figure with hula hoop - video
For a slim tummy, all means are good. Some people like to pump up their abs, others do different exercises, but the easiest way to become slim at home is to train with a waist hoop. All you need is the circle itself and a few minutes of free time. You will find out further whether a hoop helps to create a waist.
Is it useful to twist a hoop around your waist?
Women are willing to do a lot for a slim figure. Judging by the reviews, strict diets or physical activity help, but they also spoil the mood and are not always beneficial: who would like to give up their favorite foods or work up a sweat in the gym. In this case, the circle wins 100%. Why do they twist the hoop around the waist? Does hula hoop help you lose belly fat? The benefits of a hoop have been proven for a long time: it helps not only to make your waist thinner, but also to get rid of fat deposits on the sides and hips. Other effects:
- Lymph circulation improves.
- Metabolism normalizes.
- The body becomes more flexible.
- Your posture becomes straight without any extra effort.
- The respiratory system is trained.
- Stress and fatigue disappear.
- Losing body weight without intense training.
Is it possible to lose weight with a hoop?
Many girls, having learned about a hoop for weight loss, give up all other activities and healthy eating, believing that it will help them become like models. This is a deep misconception. Hula hoop cannot make you slim unless you want it and put effort into it. First you need to take care of your diet. It should contain only fresh, healthy food without dyes or other harmful additives. It is worth giving up sugar and flour, or limiting their consumption.
The second thing you need to do is practice hula hooping regularly. Yes, classes don’t have to be very long, but they must be daily. Depending on how much you want to lose, how much you will have to maintain this lifestyle. If you achieve your goal, you don’t have to give up everything right away. It’s easier to keep yourself slim and beautiful than to start all over again.
How to spin a hoop correctly
In addition, in order to buy yourself a weight loss machine, you also need to learn how to spin a hula hoop correctly, because even such a simple machine can harm your body. Under no circumstances should you start using it on an empty or full stomach. The ideal time is an hour after eating. If your goal is to reduce your waist and make your stomach slimmer, then you need to spin the circle with your feet together. At the same time, the abdominal and buttock muscles are tense. To reduce your hips, your feet should be shoulder-width apart.
How long should you spin the hoop?
There is no specific guideline on how long you need to spin a hula hoop to lose weight. Everyone chooses the optimal number of minutes for themselves. On average, one lesson should not be less than 15 minutes. It’s better if you manage to repeat 2 or 3 approaches per day, then you will achieve results much faster. The load should be gradually increased: add 1-2 minutes every day until you reach half an hour.
Hoop exercises
After you confidently twirl the hula hoop, you can move on to something more complex - perform various exercises with a hoop around your waist. This will help you move to another level and develop your abdominal and back muscles even better. Try the following hoop exercises to lose belly fat:
- Alternate torsion. Starting position – legs together, torso extended. Twist the hoop first in one direction, then in the other (alternate 10 times in each direction). You'll have to help yourself with your hands. Do 5-6 approaches.
- We spin and walk. Start rotating the hoop around its axis and slowly take steps back and forth (3 steps at a time). You will immediately notice how the muscles of your legs and back are activated. The effect will not be long in coming.
- Squats. This is more difficult: while spinning the hoop, try to squat shallowly without losing your balance. Repeat 3 sets of 12 squats.
The benefits for losing weight after such exercises are simply enormous. Try doing them every time you grab the waist band. You will not notice how you will lose excess weight, get rid of fat folds and become slimmer. After such preparation for your summer vacation, you will want to show all your swimsuit photos, and not the most covered ones.
Video: gymnastics with hoop
Exercises with a hoop greatly diversify the lesson as a whole, and as an object in the ORU complex, the hoop can also be used as a guide in movements, to fix certain poses and positions of the body and its links, and, of course, exercises with a hoop develop coordination, accuracy of movements and agility. In exercises with a hoop, the position of its plane must be indicated - horizontal, frontal and lateral - and the direction of movement - forward, backward, roller, etc. The grip of the hoop - from above, from below - is also of great importance. The most common and effective hoop exercises are:
raising and lowering the hoop forward, upward with different grips of the hoop in combination with walking, moving the legs back, swinging the legs, bending and turning the body;
passing the hoop from hand to hand in front of you, behind your back, behind your legs, bending forward, jumping;
rotating the hoop on the belt (neck, arm, leg) for a specified time;
jumping into a hoop with rotating the hoop back and forth;
jumping through a hoop lying on the floor, rotating on the floor;
simple throws of a hoop with both hands in front of you;
rolling the hoop along the floor and then climbing into the hoop without touching it with your hands.
12. General developmental exercises on apparatus
The simplest and most accessible equipment for use in outdoor switchgear are the gymnastic (Swedish) wall and bench. Exercises performed on these apparatuses are written according to the rules of general developmental exercises using the terms of exercises on apparatuses.
Exercises at the gymnastic (Swedish) wall
The main advantage of exercises at the gymnastic wall is the precise fixation of the initial positions of the body and the ability to change the height of the fastening of body parts at the required level. There are exercises at the gymnastic wall (the practitioner is on the floor, the wall as a support) and on the gymnastic wall (the practitioner is in a standing position and during the exercise - on the wall). In the entry I.p. at the wall, the position relative to it is indicated (face, side, back) and grip characteristics, for example, standing facing the wall, grip at waist level. Only a pronounced emphasis on the wall is called emphasis, and this is a standing emphasis; in other cases, a grip is indicated at the level of the shoulders, chest, etc., for the first, third, etc. lath If the exercise is performed on the wall, the terms “hang” and “support” should always be used. I.p., in which the student does not touch the wall, is described according to the principle of exercises without an object, indicating the features of the exercise, for example, standing with the right side (towards the wall), right (leg) to the side on a (given) rail. Here are some typical wall exercises.
Tilts, supports, turns of the body with support on the wall.
Swing your legs in different directions with support, point-blank.
Squat jumps with support on the wall, jumps with changing the supporting leg, free leg on the 1st, 2nd, 3rd rail.
Hanging face down, back to the wall. Raising bent and straight legs while hanging.
Bend your arms while lying down, legs on the 1st rail.
Table 4
An approximate oru complex at the gymnastic wall, intended for general physical training (general physical training)
|
№p/p |
Dosage |
Guidelines |
|
|
1 – rise on your toes 2 – standing position, bending over 3 – spring forward tilt |
Perform movements exactly under the count, no knees |
||
|
I.p. – standing facing the wall, grip level 1 – jump with two on the first rail |
Perform soft landing on the rail |
||
|
I.p. – standing with your back to the wall, grip from below waist level 1 – half squat 2 – forward tilt 3 – squat |
Back straight |
Continuation of the table. 4
|
I.p. – stand with your right side, right to the side on the 4-5 rail, arms to the sides 1 – tilt to the right, touch with two hands walls 3 – tilt to the left, arms up 5-8 – the same on the left side |
Tilt accurately to the side, with maximum amplitude |
||
|
I.p. – standing facing the wall, grip level 1 – right swing back 3-4 – the same left |
During the forward swing, do not tilt |
||
|
I.p. - hanging with your back to the wall 1 – hanging at an angle |
Raise your legs parallel to the floor. Breath don't delay |
||
|
I.p. – emphasis lying with your back to the wall, legs on first rail. Bend arms in support |
Bend your arms as much as possible, do not sag |
||
|
I.p. – stand with your back one step away from the wall, hands up 1-2 – tilt back |
Knees straight, breathing don't delay |
||
|
I.p. – stand facing the wall, grip on chest level 1 – squat 2 – straight jump 3 – squat |
Jump with using wall support |
||
|
I.p. - hanging with your back to the wall |
There are several types of hoops. A regular gymnastic hoop is a lightweight apparatus made of light metal or plastic. It is lightweight and recommended for use by children and adults. Useful for people just starting to practice hoop exercises. A weighted hoop weighs from 500 grams to 2 kilograms. Recommended for people actively fighting excess weight. This type of projectile is sold in sports stores and is more expensive than a plastic one. If you don't want to spend money on a weighted hoop, you can fill a plastic or aluminum projectile with sand or some kind of grain. The next type of hoop is a massage hoop; on its inner side there are massage elements (balls or suction cups). The folding hoop is very convenient to transport and store; it can be folded in half or four. There is even a hoop that counts calories. It is equipped with a counter that records the time interval and the number of spins. Based on this, the number of calories burned is displayed. Benefits of exercises with a hoopExercises with a hoop do not cause discomfort, while you are fighting excess weight. Hoop rotations help you relax, distract yourself, benefit your entire body and get a boost of energy. To achieve the effect, it is enough to spin the projectile for at least twenty minutes every day. Turn on pleasant music or combine spins with watching your favorite TV show or movie. The hoop affects problem areas, strengthens the abdominal muscles, making the stomach flat and even. In addition, such activities have a beneficial effect on the skin and improve its condition, improving its appearance. Exercises with a hoop are useful for normalizing the functioning of internal organs. Hoop rotations are recommended for women who have problems with the reproductive system (prolapse of the uterus). Exercises are shown to normalize intestinal function, strengthen the cardiovascular system, and respiratory organs. The hoop strengthens the spine and increases the tone of the muscles around it. For the first classes you should allocate no more than seven minutes, gradually increasing the interval to twenty minutes a day. How to rotate the hoop correctly?The starting position is as follows: stand up straight, your back should be straight. Place your feet shoulder-width apart, clasp your hands behind your head or spread them to the sides. Rotational movements should be performed calmly, rhythmically and slowly. When moving jerkily, you can harm your spine. Adjust your diet before starting classes, do rotations on an empty stomach. After finishing your workout, do not eat for two hours. noteDon't overdo it in your pursuit of a thin waist. A weighted hoop should not be spun for more than twenty minutes. Women during their menstrual cycle and older people should not use a massage, weighted or sports hula hoop. Before you start spinning the hoop, people with back and abdominal diseases and women who have recently given birth should consult a doctor. Video on the topic
If you don’t want to exhaust yourself with various diets, you don’t have free time to play sports, the most painless way to lose weight is to exercise hoop. The hoop is quite easy to use and does not require special premises. If you work with hoop eat for 15-20 minutes a day, you will soon see tangible results. Instructions Helpful advice The benefits of the hoop are obvious:
Instructions Spinning a hoop is very good for the heart. When we rotate it around the pelvis, our pulse quickens, the body consumes more oxygen, the cells are saturated with it and the heart muscle strengthens. Many people think that training is not hard enough. Perhaps so, if you compare hoop with running. But such training also has its own. For example, you can exercise at home without interrupting your favorite movie, or this method may be suitable for people who find it difficult to run, but still have a desire to train. Will it help you lose weight? Of course yes! Training with this equipment is also physical activity, which means burning calories better. In addition, you can train with a hoop with as much intensity as you want. The higher the intensity, the more calories are burned. I would like to add that rotating the hoop trains the muscles of the abs, buttocks and back. A hoop brings irreplaceable benefits to the spine. When it rotates, the back muscles are strengthened and trained, namely the spinal muscles. This serves to strengthen the spine itself. Additionally, body posture is also trained. While rotating the circle, we cannot slouch; our back is straight all the time. If standard hoop exercises have become very easy for you to perform, then you can add new movements, that is, combine rotations with dancing. There are specialized dance styles, such as hupiotika, hoopdance and others. Overall, hula hoop training can bring many benefits to your body and health. A thin waist is every girl's dream! A girl with such a waist will not go unnoticed by male attention, just as it can leave a man indifferent: alluring curves and a seductive figure.
But what can help with this? There is a great solution to this problem! Buy a hula hoop - a hoop with a slightly modified texture. How does the waist become thinner? Rotation strengthens not only the muscles, but also the skin, excess calories are also burned, and blood circulation increases, which results in a decrease in the volume of the waist, hips and abdomen. If you resolutely take up training and it becomes systematic, then only in this case will you get a positive result. You won’t spend a lot on sports equipment, but you will get the benefits and the desired result. Remember, the effectiveness depends on the technique of rotating the hula hoop. Place your feet in a position that is comfortable for you; the most comfortable position will be with your feet shoulder-width apart, because it will ensure free rotation of the hoop. The speed of rotation will not increase the effect, so choose the appropriate and optimal tempo for you. The exercise should be performed with increasing execution time. Start with a few minutes and gradually increase the execution time. Regular, intense training will not keep you waiting for the result and it will be visible within a few days. A month of such training will lead to a loss of 2 to 5 centimeters from the waist area. The result is not impressive, so add a healthy diet to everything else. Glad to welcome everyone! This article is my rehabilitation in the eyes of all the ladies and especially one reader. The thing is that I recently received a letter, or rather even a reprimand, which was entered into my personal file :), regarding paying little attention to the fair half of the project. Taking a sober look at things, I really understood that this was so, and I even felt somehow offended by such injustice. Therefore, I immediately sat down to write a woman’s article on the topic of exercises with a hoop, and this creation is in front of you. Everything in this note (including men) will find a lot of useful information regarding this seemingly simple projectile. We will consider its advantages, selection criteria, a set of effective exercises and, of course, after reading the article, we will reduce our waist size. Well, let's get started. Exercises with a hoop: personal figure correctorIn the world of sports and fitness in particular, there are quite a lot of simple and at the same time effective tools for getting your body in order. One of these is an ordinary plastic round thing called a hoop. We are all familiar with him to one degree or another, because... school physical education lessons were rarely held without this circle (especially girls). As I remember now, you walk into the hall, and there is a whole battery of these hoops for every taste and color. Of course, it was impossible to pull the girls away from this piece of plastic by the ears, and it is worth saying that their torsion was filigree. Many people who come to fitness rooms, having learned how to spin a hoop correctly from school, simply pick it up, and the body itself begins to “wiggle” correctly :). It is worth remembering that a hoop is not only a sports equipment for correcting your figure, but also an effective tool in the fight against annoying men. It’s no secret that very often various “male elements” pester you. So, by taking such a projectile in your hands and starting to perform exercises with a hoop, you can “put down” everyone who is within the radius of its torsion at once. Many male representatives also do not disdain this plastic in order to acquire the correct proportions. After all, a wasp waist is needed not only by women, but also by men, because it is the connecting link between the top and bottom, and the narrower it is, the more massive the top appears, as a result of which such an athlete looks much more impressive. So, we're done with the prelude, it's time to move on to theory and practical things. Exercises with a hoop: properties of the simulatorHoop (the second name is hula hoop)- a special type of round-shaped gymnastic apparatus, designed, through the creation of a torque by a person, to influence the waist area, making it narrower.
The operating principle of this round device is incredibly simple and it is included in the name itself. To make the hoop rotate, you need to repeat the movements of the Aboriginal dance - sway your hips with rotating movements. Love hoop exercises 99,9% women, because gyrating their hips is their tribal trait :). To be honest, perhaps the hula hoop is the safest projectile ever invented, because it is an ordinary rim - a wheel, only without spokes, and it is simply impossible for the person spinning it to get injured. Let's move on to the useful properties of the hoop:
Unbeneficial effects of the hoop (I’ll be honest, I just pulled it off :)):
For those young ladies who are not satisfied with simple chatterology and who think that twirling a hoop is a waste of time, I have prepared some scientific data for you. They relate to the assessment of exercise intensity, the degree of work of the heart muscle and the potential for burning calories. The charts below record heart rate (heart rate), average intensity level and oxygen consumption level for 1 minute (3) during a half-hour training session with a hoop. The results are as follows (see image).
It turned out that doing exercises with a hoop , The average person burns about 7 calories per minute or so 210 for half an hour of activity. Average heart rate - 151 beats per minute, oxygen consumption is 20 ml/kg/minute. All this data suggests that such a direction as hooping (hoop activity) compares very favorably with most group classes (aerobics, step, yoga) in terms of heart rate and calories burned. For a more detailed assessment of the significance of body movements with a hoop, I suggest that you familiarize yourself with the summary table by type of load.
Given the variety of movements and their combinations, hoop classes can be considered a comprehensive workout for the whole body, and a lot of fun, too.
Well, now that you have appreciated all the delights that you can get when working with a hula hoop, the question arises: “How to choose and buy the right hula hoop?” And here the following selection options will help us: Hoop exercises: how to chooseManufacturer The leading manufacturers are the following: Health Hoop and Make a Body. The first ones, most often collapsible, with massage elements and magnets, weighing from 1 before 2,9 kg. Cost varies from 600 before 2500 rubles The second manufacturer offers non-separable hoops, without any inserts, their weight is about 2 kg. Average price tag approx. 1000 rubles Physical hoop size The height of the hoop, which stands vertically on the floor, should not be less than the level of the lower border of the ribs. Please refer to the following image when choosing the size.
Hoop material and weight Most often you can find aluminum, plastic or rubber hoops on the shelves of sports stores. Aluminum is heavier, but will last longer, plastic – and in Africa there is plastic :), rubber – the most expensive by an order of magnitude. If the weight of the hoop is more than 1 kilogram is already a “weighted” version, which will more actively work on narrowing the waist and provide increased load on the hips. In general, in terms of weight and model, you need to focus on the following table.
Construction and elements Currently on the market you can buy folding hoops that can be put it in your makeup bag fold in half or quarter. There are also hula hoops with special internal inserts - massaging elements in the form of balls, magnets, suction cups. The most effective from the point of view of combating “fat” kilograms are those with rubber balls and magnetic elements. The latter, under the influence of magnetic fields, improve blood flow, lymph movement and oxygen supply to the skin.
Additional “goodies” On sale you can also find smart hoops with a built-in calorie calculator, timing of training time and lost calories. What a pity that they haven’t yet come up with electric ones that you plug into a socket and they spin on their own :). Well, now that we know how to choose the right hoop, it’s time to learn how to use it for its intended purpose, i.e. perform “torsional movements” and all kinds of exercises, and more on this in the next chapter. How to spin a hoop correctly: an effective set of exercises with a hula hoopBefore moving on to hoop exercises, we need to at least move it, or rather, learn how to rotate it correctly. Well, let's get started learning simple steps that will help move this dead round “weight” from its place. A simple method for beginnersBefore you start spinning, take a look at your appearance. You should not wear any loose clothing, high platform shoes, bracelets or jewelry. A simple form-fitting uniform: leggings and a thick T-shirt, sports sneakers. Now you can move on to the technical part. Step #1 Place the hoop on the floor. Choose one that reaches your chest or waist when you stand. Larger hoops are ideal for beginners - they spin slower, giving you more time to adjust to the rhythm. Step #2 Take a step and find yourself inside the hoop (in the center). Step #3 Squat down and grab the edges of the hoop. Place your hands at a comfortable distance from each other. It should look something like this (see image).
Step #4 Raise the hoop up to your waist. Place your feet shoulder-width apart, point your toes slightly outward, and straighten your back. Step #5 Hold the hoop firmly with both hands. Loosen the hoop on one side of your torso. Step #6 Spin the hoop. If you are right-handed - counterclockwise, left-handed - clockwise. All this mess will look like this (see image).
Step #7 Start making circular movements with your waist. Tighten your abs, the hoop should pass over your abdominal muscles. Press down on the hoop from behind as it moves across your back. Eventually you should find the ideal point to pump your torso. Step #8 Continue rotating the hoop, making circular movements with your waist. Try to wrap yourself around yourself more and more evenly, evenly and evenly. If the hoop falls to the floor, try again, but now twist it in a different direction. Find your direction of rotation of the hoop. Step #9 Please note that the hoop will fall during the first few attempts - this is normal. You must develop a sense of movement and get used to it. Step #10 And yet he spins - enjoy!
After we have learned how to rotate the hula hoop, it's time to move on to exercises with a hula hoop, let's go. I will say right away that there are a huge number of movements, and it all depends on your imagination. We will analyze the most effective ones that will turn you into beauty queens with a wasp waist. “Complex warm-up”Also, as with any exercise, when working with a hoop, a general warm-up is necessary. Bring the hoop to a vertical position and grasp it with both hands. Do bends with a straight back ( 1 ) . Execute 3 approach to 10 repetitions, this will make you more flexible. Another flexibility exercise: holding it with both hands, lean towards it, make turns in different directions, rolling the hula hoop ( 2 , 3 ) . Execute 2 approach to 10-12 reps on each side.
Complex "Strong waist"Exercise No. 1. Alternate rotation Rotate the hoop in different directions. Do 7-10 turns in one, then stop and do the same in the other. Change the direction of rotation approx. 30 once. Execute 2 approach. Exercise No. 2. Rotation on the go Rotating the hoop on your waist and hips, move in small steps around the hall in the direction of the males :). Execute 2 approach to 5 minutes of “walking” each. Exercise No. 3. Squat rotation After spinning the hula hoop, try to squat down and rise up, maintaining the rotation. Execute 3 approach to 15 squats. Exercise No. 4. Simple moves While twisting the hoop, raise your arms slightly. Rotate left and right with your hips, following the direction of rotation ( 4 ) . Raise your hands up and stretch (the hoop rotates, 5 ) . Tightening your waist and hips, bring your arms together at chest level ( 6 ) . Execute 3 approach to 8 repetitions in each exercise.
Complex "Wasp Waist"While rotating the hoop, tighten your lower abdomen and lunge back alternately on both legs. Keep your back straight, actively help with your hands (7 , 8 , 9 ) . Execute 2 approach to 15 repetitions.
By doing these simple exercises with a hoop, at least 3 once a week for 15-20 minutes, your waist will decrease in size right before your eyes, and once you see yourself in the mirror, you will ask: “Who is this beauty?” Well, that’s basically all the issues that I wanted to pay special attention to. AfterwordIn conclusion, I would like to wish the entire female readership of the project a wasp waist and interesting adventures for their lumbar region :). I hope that I have somehow rehabilitated myself in your eyes and earned your favor. That’s all for today, I was glad to write for you, ladies! PS. Don’t pass by, let as many ladies as possible acquire thin waists - press the buttons below and do a good deed! With respect and gratitude, Dmitry Protasov.  |
