A slender waist has always been the object of adoration of men and the envy of women. And whatever the latter did in their attempts to achieve a chiseled figure: from simple exercises to draw in the abdomen to the continuous wearing of an uncomfortable corset. Fortunately, in the 1950s, a couple of Americans developed such an item as a hula hoop, or in our usual sense, a hoop. The creators said that they are able to solve all problems with the figure. Some still argue: if every day, you can easily and quickly achieve a thin waist. Is it so? Let's find out!
A bit of history
The hoop, like many other household items, came to the modern world from ancient times. True, before us, he appeared a little modified, improved and well-advertised. The first mentions of him can be found in ancient Egyptian writings. You can see something that resembles a sports equipment on numerous rock carvings. The material used was a vine, which successfully lends itself to various manipulations to change the shape. Even then, it was known how to twist the hula hoop.
Much later, a certain American, the owner of a toy store, spied on the Australians for physical education, which could not do without this wonderful device, already made of bamboo. He modernized it based on his idea.
The first tests took place in one of the schools in Pasadena. The students were asked to try the hoop on themselves. The effect was amazing. The new toy not only liked children, but also became an object of desire for adults. Therefore, the sale of hoops was in full swing. The name of the novelty was given in honor of the Hawaiian dance with the addition of the original word that defines the name of the subject. This is how the hula hoop was born. Its price, by the way, at that time was not the cheapest. However, this did not stop the distribution of more than 100 million copies in the first year of sales alone.
Varieties of the hoop
If you think that the hoop or hula hoop is presented in one form and does not represent anything interesting from itself, then you are greatly mistaken. There are at least 5 varieties of this waist trainer:
- The hoop is ordinary. The one that we are used to seeing on the shelves of sports stores. Basically, for a hula hoop made of steel or plastic, the price is low: from 50 to 200 rubles. Therefore, the acquisition of a slender waist is very beneficial.
- Massage hoop. Thanks to small pads in the form of suction cups, the skin is massaged, and the extra pounds melt before our eyes. You will have to pay for such an acquisition from 400 to 2 thousand rubles, depending on the material and quality.
- Hula hoop, changing in size, or, in other words, folding. Its principle is that the frame is divided into several components. They are attached to each other using grooves. The average price is 1,500 rubles.
- Weighted hoop. Its weight usually does not exceed one kilogram. But even this is enough for the effect on the waist to be redoubled. By the way, it may seem that it is too difficult to twist the hoop. The effect, reviews and price (up to 2 thousand rubles) prove the opposite.
- Improved hula hoop. Its distinguishing feature is the built-in calorie consumption sensor. The price for it starts at 950 rubles.
Thus, it is important not only to twist the hoop. The effect, reviews of which are determined by many variables, also depends on the choice of hula hoop for specific purposes. The price also varies with the variations of the model, its diameter, the quality of the material used and the brand of the manufacturer. Get one of the simple hoops for the first time, hone your technique on it, figure out what suits you and what you would like to change. In the future, the choice will be more clearly formulated.
The benefits of classes, reviews
Exercising with a hoop not only helps to fight extra pounds at the waist, but also has a general positive effect on the entire body. Are you still wondering if you need to spin the hoop? The effect, reviews, ease of use, inexpensive cost - everything speaks in favor of this thing.
Women are happy to note that their waistline has become smaller. Some people talk about amazing changes, as a result of which a whole 12 cm has gone away! Leave alone complicated machines and excruciating exercises. A few minutes a day of hula hoop classes in front of the TV - and pleasant changes are evident.
True, there is also a fly in the ointment in this barrel of honey. According to the fair sex, a hoop that does not fold takes up too much space and often breaks. Yes, and classes are difficult to call especially easy. The first time you have to suffer pretty much from the unpleasant sensations after training. But such trifles can be tolerated if a beautiful figure becomes an honorary prize.
Technique of use
Despite the seeming simplicity, the exercises must be performed correctly. It is necessary to remember about safety precautions. It should be noted right away that from habit, the hoop will leave numerous bruises on the body. To minimize them, put on tight clothes or use. This will not only burn fat due to the increased load, but also will not allow microbleeds to spoil the appearance of the skin. Also, constantly change the direction of movement of the hula hoop: clockwise and counterclockwise.
Many are worried about the question: how much to twist the hoop to remove the belly? Beginners should start with a few minutes a day, but no more than five. The longer you exercise, the more time you need to spend. By a month, you can increase your workouts to half an hour a day. And, of course, consistency is important. Even if you practice for 10 minutes, but every day, it will be much more effective than once from once, but for a whole hour.
How to twist the hula hoop?
There is a technique for this. Of course, if you put it in two words - put it on and twist it - there will be no mistake. But some features are definitely worth considering. The first thing is to choose the right posture. Stand up straight with your feet shoulder-width apart. Place the hoop around your waist. Holding it with your hands, rest one wall on your back and unwind the hula hoop. Perform light rotational movements, swinging the pelvis. Keep your hands behind your head or bend at the elbows at chest level.
Never spread your legs wide. There will be no benefit from this. The back must be straight. Otherwise, you will get an ugly hump and stooped back instead. Perform movements rhythmically, choosing a comfortable amplitude and speed. Do not forget that exercise should not be performed on a full stomach. Try not to eat at least an hour before your workout. Otherwise, hula hoop will not be very effective. The price of victory over extra centimeters will be greatly reduced by diseases of the gastrointestinal tract.
Conclusion
Following these simple rules will help you to correctly perform any exercises with hula hoop. After a few weeks, the first visible results will be noticeable, and after a few months the benefits of training will be undeniable. Systematicity and knowledge of how to twist the hoop is important. The effect, reviews of which are positive, will not keep you waiting.
Physical exercises train and develop muscles, reduce excess weight. The hoop takes up a minimum of space, does not require special skills, remarkably slims, improves the mobility of the hip joints, and helps.
Benefit
The sports equipment was invented thousands of years ago, it was trained in ancient Egypt and China, made from thin tree trunks or grapevines.
The surge in popularity came in the middle of the last century, in the USA this type of entertainment and sport was called halahup (hula-hoop), literally - "dance with a hoop".
Waist rotations to music and at a good pace burn fat, train endurance. The athletic load is lower than jogging, but you can do something else, like watch TV.
In half an hour of training, you can spend up to 200-300 kcal, lose weight in the waist and hips, remove fat from, strengthen the muscles of the abdomen, back - after all, you have to not only rotate the pelvis, but also maintain balance. This means that the vestibular apparatus is being trained, posture is improving.
The movements of the hoop around the waist massage, stimulate blood circulation.
How to choose
Almost everyone, at least in childhood, twisted a hoop. To quickly regain the skill and start "real" regular training, a simple plastic product is enough. With its help, it is unlikely that it will be possible to lose weight due to its low weight and minimal load 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 to dose the training load.
Weighted hoops effectively burn fat, exercise with them consumes a lot of calories, but requires physical preparation.
The massage variety stimulates with metal or plastic bulges, spikes, ribs. Touching with irregularities enhances the massage effect in the abdomen, waist and buttocks, but beginners may bruise from habit.
Flexible hoops - universal application, help to reduce weight, develop muscles of the back, legs, arms.
Optimal weight
The passionate desire to quickly remove the belly with exercises with a hoop forces beginners to choose a product of maximum weight. Although it is necessary to take into account not only the equipment of the sports equipment, but also the individual physical training.
To maintain muscle tone, flexibility of the lumbar spine, restore skills, a light shell weighing 1-1.5 kg is sufficient, since in this case there is no goal to get rid of excess weight.
With good athletic form, trained muscles, a hoop weighing up to 2 kg is suitable for weight loss.
If the physical activity seemed low, the body easily coped with the exercises, you will need a product for a slender waist weighing up to 2.9 kg.
How to spin a hoop
Starting position:
- The spine and occiput are in a straight line, shoulders to the sides and slightly backward, the gaze is directed forward.
- Stand straight, feet shoulder-width apart, socks apart, hold the hoop at waist level.
Start of rotation:
- Direct the projectile in the chosen direction and at the same time perform movements with the waist, hips, 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, how much to twist 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 rotations, is enough. When the body is pulled in and begins to easily cope with the load, it can be increased.
Exercise with the hoop on an empty stomach, last meal two hours or more before training.
How much to twist
For the benefit and effective weight loss, exercise 2-3 times a week for 20-30 minutes a day.
It is important not to be zealous - four sets of 5 minutes are better than one lasting 20 minutes - this way you can quickly remove the stomach.
During classes, alternate the direction of rotation, especially with a weak vestibular apparatus - twist half the time in one direction, half the time in the other direction.
For beginners, tie a scarf, scarf or towel around their waist.
Slimming exercises
To remove the belly, it is not enough just to rotate the hoop and vary the pace.
Complicated exercises help to quickly reduce weight:
Change the distance between the feet. Putting them side by side or placing them as wide as possible, you can lose weight faster: a close position trains the hips, a wide one - the gluteal muscles.
To increase the load, twist the hoop in the semi-squat position - lower the buttocks as low as possible.
Rotating the projectile at the waist, lower it to the hips and lift it up again.
When performing exercises, alternately put one leg forward, the other back, then vice versa, this complication strengthens and trains the muscles of the abdominal, thigh.
Vary the amplitude of rotations - from small to maximum.
To train the vestibular apparatus, rotate the projectile, standing alternately on one or the other leg.
Spin the hoop while marching in place.
To reduce weight faster, start rotating the hula hoop with your arms straight up, then lower them through the sides to shoulder level, clench your fists. Finally, bend at the elbows so that the palms are at chest level.
Contraindications
You should not lose weight with the help of a hoop with injuries or inflammatory processes in the abdominal cavity, back, with kidney disease, the presence of unhealed wounds, during, after a cesarean section, in old age.
Changed: 25.11.201803/04/2015 21:21
One of the most popular home exercise equipment (after the jump rope) is, as you know, the hula hoop. Is there really from him benefit
, does it adjust the waist
, and can you lose weight with it? We understand the types, disadvantages and properties of hoops.
Types of hoops
How does a hoop work?
First of all, the hoop is. Burning calories - up to 350 kcal / hour, based on weight, training intensity, the severity of the hoop. Is a heavy hoop more useful? Not really. Because in the process of rotation of light equipment, in order to avoid the fall of the hoop, you make more amplitude and intense movements.
You should also know that ...
- Twisting the hoop engages all of your core muscles. But if the problem is muscle flabbiness (and not excess fat), then you should not expect super-tightening. For the maximum and tangible effect, you will have to dilute the exercises with the hoop with strength training.
- The massage and anti-cellulite effect depends on the weight of the projectile. But you should not abuse the weight of the hoop: too heavy equipment gives "at the exit" pain, bruising and injury to internal organs. A well-chosen projectile improves blood circulation, massage effect, tightening muscles and pleasant warmth when rotating.
Types of hoops - which one to choose?
- Massage
This projectile contains balls or spikes that enhance the effect of training. Such additional elements have a massage effect on problem areas, burn fat and stimulate blood circulation.
- Magnetic
Magnetic balls are attached to this option, which contribute to the creation of a magnetic field and, as a result, the ordering of charged particles in the tissues of the body. The skin is oxygenated, blood circulation and metabolism are enhanced.
- Weighted (weight - 1.5-2 kg) - flexible or rigid
An option for experienced athletes who need a serious load. Flexible shell - for stretching the legs, exercises for the abdomen, waist correction. Firm - for high-quality load on the thighs and abdomen.
With its help, the number of revolutions made, calories burned, and rotation speed are controlled.
- Plain plastic
Good for warm-up, light exercise. "Children's" option.
- Gymnastic
It can be made of metal and plastic. The design is ordinary, nothing superfluous, the weight is small. Least effective hoop. More useful when weighed down with sand.
- Collapsible
This type of projectile consists of several elements, with which you can adjust both the diameter and weight of the projectile, as well as transport equipment without much discomfort.
- Gymnastic massage
The variant combines gymnastic equipment with massage elements made of plastic or silicone. A wider hoop than the classic one.
- Massage with suction cups
In this case, the suction cups, which are located on the inside of the projectile, act on the body as massage elements.
- Soft massage
This type of hoop is more gentle, although it is weighted. It works on muscles and skin softly and gently, made of flexible material, used for stretching, leg / arm training, waist correction.
Don't forget about contraindications!
How to choose a hoop?
- First, let's look at the diameter. The required size is 90-120 cm.
- For a beginner, a weighted or massage hoop will not work. First get used to the loads with the usual equipment, then look for a more serious shell.
- The weight of the projectile for a beginner is 800-1000 g. More than 1 kg is already a weighted version.
- The price depends on the brand, material, design and the availability of additional elements - from 200 rubles to 3000 rubles.
- Projectile height. When standing on the floor, his height is somewhere between the top of your thigh and the bottom of your ribs.
- Material. A rubber shell is the most expensive and convenient. Plastic is lightweight but not practical. Aluminum is long lasting but heavy.
An ideal projectile for a beginner is a flexible and soft hoop no more than 1 kg in weight without additional elements with a diameter of about 95 cm.
Benefit and harm
The trend for correcting the shape of the buttocks with a hoop started not so long ago. Of course, it is very difficult to learn how to twist the shell exactly at the level of the priests, but successful practice gives you serious results - shape correction, buttock lift, fat burning.
What else is the hoop useful for?
Contraindications - for whom the hoop is not suitable:
It is also worth noting that for a beginner, a heavy projectile with massage attachments causes serious harm. Remember that your goal is not a blow to the kidneys and internal hematomas, but weight loss and body shaping.
Slimming with hula hoop hoop
Everyone knows that the hoop is a healthy and healthy piece of equipment. But its significance is sometimes exaggerated, and it is not a panacea for diseases and excess weight.
We understand - where is reality, and where is fiction ...
- "The hoop allows you to quickly lose weight"
Alas and ah. You will not be able to lose weight simply by winding the shell near the TV and gobbling up hearty lunches / dinners. If you follow a diet, the chances are much greater. But even jogging is more effective at burning calories than a hoop.
- "The harder the more effective"
Doubtful statement. With a light projectile, the movements are more intense, but heavy equipment is held even at low rotation speeds. Not to mention the consequences of using a heavy hoop for beginners or people with certain medical conditions.
- "The hoop cures cellulite"
This is more true than myth. The anti-cellulite effect is achieved through massage - the skin is tightened, blood circulation is enhanced. But you can't abuse it. Pain and bruising are not indicative of training effectiveness.
- "Enough 5 minutes a day for weight loss"
Not just a myth, but a blatant lie. Fat burning begins after 20 minutes of continuous training with a safe heart rate at the site of this fat burning. To calculate the heart rate from the number 220, subtract your full age and then multiply this figure by 0.5 and 0.6. It is these numbers that you should observe on the heart rate monitor. But! With regular loads (swimming, running, other sports), these indicators are almost impossible to achieve.
- "The hoop will help pump up the press"
Truth. In the process of training, all muscles are involved, and the press is most of all.
- "The waist after training with the hoop will become thin"
Alas, a myth. Local fat burning in one area does not occur - fat is burned evenly throughout the body.
Lesson rules
In order for the hula-hoop to bring you only benefit, we remember the rules for its use.
Weight loss rules
The most effective exercises with a projectile are continuous and with a retracted press.
An approximate set of exercises consists of the following movements:
- Alternating rotation
First 3-5 rotations to the left, then 3-5 - to the right. Only 30 direction changes.
- With closed legs
Most effective position. We put the legs together and twist the projectile for 5 minutes to the left, then 5 minutes to the right. Next, we spread our legs a little wider and repeat everything.
- Feet shoulder width apart
Turn the shell again for 5 minutes to the left and 5 minutes to the right. Next, we spread our legs even wider (the wider - the more benefit for the buttocks, the closer - the more benefit for the hips) and repeat the rotation in one direction and the other.
- In a half-crouch
Exercise for the gluteal and thigh muscles. Legs - shoulder-width apart. We spin the projectile and squat as low as possible, keeping the rotation of the projectile. We fix ourselves in this position and twist the hoop for 4 minutes to the left and 4 minutes to the right.
- Alternating rotation
First, we twist the projectile at the waist for about 5 minutes, then lower it to the hips for 5 minutes, then raise it to the waist again. We repeat the scheme with the rotation of the projectile in the opposite direction.
- Change of legs
We put forward our right leg and twist the projectile. Further, without interrupting the rotation, we change to the left leg. We repeat several times (3-4 passes), after which we try to put each leg as far as possible. It is also recommended to lift the leg, throw it forward or bend it backward during rotation.
- March in place
Rotation and marching in place are carried out simultaneously, raising the knees as high as possible. Hand rotations are encouraged.
- In move
In the process of rotation, we move around the room. Dancing is also possible and even necessary.
- Weight transfer
We put the leg forward and, without interrupting the rotation, we transfer our weight from the right to the left leg and back. Exercise to correct the waist.
- Hand rotation
Extend your hand to the side and rotate the hoop on it for 10 minutes. Then we put the hoop on the other hand and repeat everything.
This article is talking about a weight loss hoop. We will tell you how to choose the most suitable hoop among a wide variety, how often and for how long to use. Applying our recommendations, you will find out in which cases the use of a projectile is contraindicated, and what exercises with it help to lose weight.
A hula hoop or hoop is a special sports equipment designed for rotation at the waist, gymnastic exercises, which has long been used in home sports.
Varieties
There are many types of shells:
- classic gymnastic;
- classic weighted;
- flexible;
- massage.
The massage equipment has a number of subspecies that differ from each other in additional "options":
- with magnets;
- with spikes;
- hula hoop with balls;
- hula hoop with suction cups;
- collapsible option;
Classic gymnastic and weighted
This is why this type is called classic - our mothers and grandmothers were still engaged with such equipment. Gymnasts of the Soviet era used the classic iron shell for the purpose of losing weight, performing, and training.
On the free market, there were often lighter options - plastic or aluminum. The plastic “circle” is suitable for children - it does not leave bruises or abrasions.
For the purpose of more intense workouts in gyms, the trainer always “stored up” a weighted version of the gymnastic hoop. The trainer made a hole in the metal hoop, filled the void inside with sand.
The trainer offered the girls to spin a heavy "circle", the weight of which was 1.2-3 kg. For guys, the weight of the projectile could reach 7 kg.
Nowadays, ready-made weighted modifications of classic circles are purchased.
They are still in great demand - the effectiveness of training with them has been proven over time.
The main application is rotation around the waist and hips, strengthening the muscles of the press, lumbar spine, buttocks, back, hips. Heavy versions of hula hoops increase the load on the muscles, the intensity of the workout increases significantly.
When rotating a three-kilogram device, a higher amplitude of pelvic movement is required. To keep the circle, put in noticeably more effort. This leads to higher energy expenditures, the calories eaten "melt" faster.
However, if the body is not prepared, do not immediately buy the heaviest hoop - sports trainers advise increasing the load gradually.
The use of a heavy model at once creates a very uncomfortable feeling - as if the hoop hits the body: there are no well-developed strong muscles that can cope with such a mass of the projectile.
Unprepared muscles are overstrained, they cannot cope - the hoop constantly falls to the legs, leaving bruises. All the moments make training unbearable.
Massage
Wheels of this type are distinguished by the increased efficiency of the hoop thanks to various additions to the classic design. Manufacturers have improved the classic model by adding different "chips" to it: spikes, magnets, balls, suction cups.
There is a so-called “smart” massage hoop - such models have a built-in liquid crystal display that displays the number of calories lost, the duration of the workout, the number of rotations, pulse, blood pressure.
The use of a device for reducing weight with thorns or balls is as follows: when rotating at the waist, thorns or balls enhance the massage qualities of the circle, and there is a better anti-cellulite development of tissues.
Manufacturers of such products pay special attention to the effect of thorns, balls on acupuncture points on the body of the practitioner.
The suction cups work in a similar way. The peculiarity of the massage action is that the suction cups “stick” and “detach” from the skin during the rotation of the circle.
It resembles a vacuum massage, creates some additional resistance to the rotation of the circle. The advantage of the suction cup is that it enhances the effect on the subcutaneous fat layer while working with the device.
Magnets provide the influence of magnetic fields on blood flow, body tissues. Manufacturers say the following about the effects of magnets:
- slow down the capillary circulation in the body, preventing the secondary assimilation of fat "broken" by training;
- contribute to the acceleration of metabolism, blood circulation;
- have a general therapeutic and prophylactic effect on the body as a whole.
Some hula hoops can be easily assembled and disassembled: it is convenient and compact to store, transport, but among the reviews they name the disadvantages of the design.
Over time or due to poor workmanship, it happens that such models disintegrate when rotated.
Which projectile is more effective
We have reviewed all the existing types of hula hoops to help you understand all of their diversity. But which one should you choose? There can be no set of rules when answering a question. Here everyone chooses for himself. When choosing, you need to focus on 4 main points:
- mode of application;
- circle weight;
- hula hoop size;
- product quality.
With regard to the method of application, the following can be suggested. If you want to use the design only on the waist, choose any model that you like. They all fit.
In addition, the highly flexible hoop types can simply be worn around the waist as a kind of reinforcement, for example, when cleaning the house or cooking. This will give additional stress to the muscles and increase calorie expenditure.
Regarding the weight of the circle, it is strongly not recommended for untrained muscles to immediately offer a weight of 3 kg.
At the same time, it will take a long time to achieve the desired results in losing weight with a light aluminum gymnastic apparatus. Choose the medium version, which weighs 1,200-1,500 kg.
When choosing a weighted model, pay attention that the surface of this model is soft. The impact force should be softened by an outer shell made of foam rubber, fabric, leather, etc.
If you yourself decided to make the aluminum hoop lying around in the closet since school days, then after filling it with sand, wrap it on top at least with electrical tape: it will avoid bruises, unpleasant "beatings" of the pelvic bones during rotation.
Better yet, wrap it under electrical tape with foam tape - a requirement for hoops weighing more than 2 kg.
When buying, make sure that you are satisfied with the quality of the product. Pay attention to the surface of the circle - it should be smooth. If there are chips, rough protruding seams or notches, the situation will create a lot of unpleasant sensations.
Examine closely, feel the massage hoop with spikes or balls. Balls, thorns should not be very hard, hard - with such a very high probability of "earning" abrasions on the skin when used.
The balls should be well fixed in the product and scroll freely.
When buying a hula hoop, place it on the floor in front of you. If the device reaches your ribs, then select a smaller circle diameter, otherwise it will be very problematic and inconvenient to twist it. This is how the hula hoop is chosen “your size”.
Does it help you lose weight
Those who use sports equipment often ask themselves the question: "Is it possible to lose weight with the help of a hoop?" Sure!
Even if you just twist it around your waist, the following changes in the body will occur:
- Improvement of blood circulation - first of all, the blood flow in the pelvic organs is improved. This leads, among other things, to an improvement in sexual functions in men and women.
- Improving lymph circulation. As a result, the elimination of puffiness and "lumpiness" in the lower part of the body with a sedentary lifestyle.
- Cure of the "lazy bowel" syndrome - when the circle rotates, the abdomen and internal organs are massaged, which helps to improve the evacuation of the intestinal contents.
- Getting rid of waste products of cells, toxins - they come out with sweat, intestinal contents;
- Decreases cellulite - massage effect of “breaking” cellulite bumps due to “blows” during rotation;
- Formation of a beautiful waist due to regular stress on this area of the body. This is especially true after pregnancy and childbirth.
- A general improvement in well-being and mood - this is ensured by regular sports in general and with a circle in particular;
- The loss of calories inevitably leads to weight loss if the loss exceeds their intake from food;
- A general improvement in muscle tone and a thorough study of the lumbar section of the muscular corset of the spine leads to recovery.
Is it possible to lose weight by twisting the hoop every day
Sure! And not only to lose weight, but also to strengthen the muscles of the spine, abs, legs and “female” pelvic muscles.
Incorporate daily activities into your weight loss system, and the arrows will gradually approach the desired indicator.
Before starting workouts, be sure to check if you have conditions in which it is undesirable or even dangerous to twist the hoop.
Contraindications
You need to avoid classes if you have the following conditions:
- menstrual cycle - do not twist during menstruation, as bleeding will intensify up to tangible blood loss;
- any gynecological bleeding;
- acute inflammatory processes of the kidneys, pelvic organs;
- cyst, endometriosis and other diseases of the pelvic organs - in the presence of gynecological pathologies, consult a specialist before starting classes;
- prolapse of the pelvic organs;
- hernia of the white line of the abdomen, inguinal, postpartum or postoperative - pinching of the hernial contents can be provoked;
- pregnancy;
- early postoperative and postpartum period - it is necessary to withstand 3-4 weeks until the external and internal seams are completely healed, as well as the restoration of tissue functions;
- benign tumors and oncological problems;
- in the presence of pathologies of the spinal column and joints, a consultation with the attending physician is necessary.
How to lose weight
Traditionally, trainers, nutritionists advise to reduce the calorie content of the diet, to increase the calorie consumption of sports activity.
With the help of the hoop, we increase the loss of calories, we lose excess weight. If you twist a regular hula hoop for a minute, then we will lose 15 calories. The version of the circle weighted up to 3 kg will take 20 calories per minute.
Remember that you need to take care of good nutrition, reducing the number of calories eaten.
Slimming - before and after
If you have never played sports before losing weight, this will be one of your best endeavors. Don't set yourself high, start a little at a time.
Rotate the hoop at the waist for 3-5 minutes in several approaches daily. It is much more correct and better for the body than to rotate it at once until exhaustion. After that, you can gradually increase the load.
This can be done by introducing additional exercises, increasing the rotation time of the circle, or increasing the weight of the circle.
The more intense your workouts, the more calories, centimeters in the waist you will lose.
Please note: it will not be correct to rely only on the rotation of the circle. Approach the solution to the problem of excess weight decisively, comprehensively.
Do not perceive your weight loss as a temporary deviation from your usual lifestyle. Tune in to a change in your usual lifestyle. Make good and pleasant habits.
For example, now start every morning with a metabolism-boosting drink. In a glass of water, 1 teaspoon of honey, 0.5 teaspoon of aloe juice and half a slice of lemon, drink half an hour before breakfast.
Eat a little less than usual, reduce the amount of food you eat daily. Divide food not into 3 traditional meals, but 5-6. Reschedule your last meal 3 hours before bedtime.
Arrange fasting days weekly. Kefir, fruit or vegetable - choose the most delicious.
Pay attention to your drinking regime - drink up to 2 liters of water daily.
Enter sports loads in the form of rotation and special exercises with a circle.
How much twist to lose weight
Based on the rule of a gradual increase in the load on the body, we begin to twist the hoop from small to large.
If the hula hoop is not a weighted model, then you can twist it daily for 10 minutes. Every day you can increase the duration of your workouts by 1 minute.
We begin to twist heavy models of hula hoops for 3 minutes 3 times a day or 5 minutes twice a day. When choosing a training regime, be guided by your feelings.
Will you lose weight if you twist the hoop every day
Of course, “patience and work will grind everything”! It is enough to bring the time of daily training with hula hoop to 20 minutes. With such a load, in a month you can remove an extra 4-8 cm from the waist.
Regular daily training with a hula hoop, along with other points of an integrated approach, will inevitably lead to a loss of extra pounds. The more serious you are and the more your efforts, the more results you can expect in the end.
The result is influenced not only by how long you will rotate the hula hoop, how heavy your circle is, but also how you will do it correctly.
How to twist the hoop
A very important point - we only spin sports equipment on an empty stomach... It is best to do it on an empty stomach in the morning or choose a time when 2.5 hours have passed after a meal. Beating a full stomach with a hula hoop is a thankless task.
Turn clockwise- this is the right direction of sports equipment for the correct massaging of the intestines. With this rotation, we will stimulate peristalsis and the speedy evacuation of intestinal contents, which is important when losing weight.
The range of motion of the waist should be small- no need to make sweeping movements. Movements should be as coordinated as possible, smooth and rhythmic.
Correct posture- keep your back straight, head straight.
Correct breathing very important. Make sure that when exercising with the hoop you do not breathe through your mouth - breathing is carried out only through the nose. We breathe evenly and calmly. We do not talk during training with sports equipment.
We try to exhale all the air from the lungs without a trace. We pause between the end of exhalation and inhalation, as well as after the lungs are completely filled with air. The slower the breath, the better.
Please note that no less important correct thoughts during training. During the rotation of the hula hoop, it is better to concentrate on what a beautiful waist and flat tummy we are currently developing for ourselves.
That is, attention should be fixed on the desired result. Psychologists argue that the effectiveness of such training is significantly higher than a simple "mental trick".
Exercises for the abdomen
If you want to use the hoop to reduce the volume of the abdomen and sides, simply twist it around the waist.
An additional emphasis on losing weight in the waist area is done in a special way of rotating the circle - we twist it without spreading our legs. Try not to help the muscles of your legs and buttocks rotate the circle - this will make your waist slim and graceful.
Of course, such a rotation of the hula hoop is unusual and seems very difficult at first glance. Sometimes it is not possible to master this technique right away.
In this case, you can gradually bring your legs closer to each other until they are next to each other. So gradually we will reduce the load on the gluteal and femoral muscles, transferring it to the abdominal muscles.
This is not the only, but one of the most effective techniques for using the belly slimming device.
Slimming Exercises
Additional complications can be used to tighten the body and work the muscles:
- put your hands in the lock and put them on the back of your head - so we will stop helping the rotation of the hula hoop with our hands, which will increase the load on problem areas;
- when rotating, keep your legs in a slightly bent state for a while - this position will redistribute the load and involve other muscle groups of the legs;
- in the standard “feet shoulder width apart” pose, slightly turn the body to the right and then to the left - this will redistribute the intensity of the impact of the hoop's impact force along the waist and the load on the muscles;
- alternately raise one leg, then the other, without ceasing to rotate the circle.
In addition, the hula hoop can be twisted not on the waist, but on the hips - this will help create additional stress in this area, plus cellulite will work well.
Try to diversify your activities with the hoop by smoothly moving the hoop up and down the body.
Do not believe those who advise to pump the press to reduce the waist. By pumping your abdominal muscles, you can improve their firmness and relief. The only pity is that due to the fatty layer on the stomach (which will not go anywhere), the result of your work in the gym will not be noticeable to others.
An old but proven waist tool is the hula hoop. It was advised to me by his professional trainer Ksenia, a beautiful woman with an excellent figure, moreover.
“Strength exercises will not help to get rid of fat at the waist,” says fitness trainer Ksenia Khizova, instructor of the Moscow center “Steel city”. “It's better to twist the hula hoop hoop for 25 minutes every day. The word "hula hoop" comes from the name of the Hawaiian dance "hula", during which vigorously move the hips, and the English word hoop (Russian ‘hoop’).
What hoop to buy for weight loss
There are a lot of hoops now sold at very different prices: massage hula hoop, Jimflekstor, and finally, a domestic metal hoop. Most hoops differ from each other in weight and additional functions. The "heaviest" ones can reach 7 kg, they give the greatest load. The "lightest" ones weigh less than 500 grams.
The most famous models of hula hoops sold in our country are Korean Magnetic Health Hoop, Acu Hoop, Dynamic Health Hoop, Vita Health Hoop, Junior Health Hoop, Body Health, as well as the Russian “Make a body” hoop.
If you are serious about getting down to business, you can buy an improved halahup - with spikes on the inside. When rotating, they additionally massage problem areas of the abdomen, and thus you achieve a double result - reduce the waist and fight against the flabbiness of the skin on the sides, abdomen and lumbar spine.
How to twist the hula hoop correctly
The main rule for hula hoop is regularity. If you spend at least 25 minutes daily, your waist can be reduced by 4-6 cm.
You need to twist the halahup alternately in the right and left sides - you can start from 7 minutes in each direction.
Ideally, you can walk up to 15 minutes. If you are just starting out, do not take a hoop heavier than 1 kg, otherwise, from strong pressure, capillaries may burst, and bruises will appear in the abdomen and sides. After 1-1.5 weeks of training, you can switch to a more significant weight.
Another very important thing is a perfectly straight back. This is necessary so that the hoop works along the desired trajectory and correctly stimulates the problem area. There is a hula hoop effect. Most importantly, do not expect that the skin on problem areas will tighten in one week. It's impossible. In addition, the process of skin contraction is much slower than the reduction of fat volumes.
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