Hula hoop was popular in Europe, America, Australia and Japan in 1950s. Because it is light and beautiful, the practice activity occupies little space, and it soon becomes a hula hoop to lose weight and is suitable for all ages. If it is a lightweight hula hoop, you can play it for about 30 minutes.
If it is a heavy hula hoop, the time is about 15 minutes. The place where people usually put hula hoops should not be too wet and dark. Some hula hoops contain some iron. If they are placed in a wet place, it is easy to hurt them.
How to turn the hula hoop
First of all, you should put the hula hoop at the waist, turn the hula hoop by hand, so that the hula hoop rotates because of inertia, and then the waist will start to twist with the hula hoop.
If the reverse direction is counterclockwise, you need to stand with your feet apart, hold the hula hoop with both hands (the hula hoop is located at the waist), and turn the waist to the right a little.
Then throw your hula hoop to the left, and with the inertia of the hula hoop, the crotch rotates counterclockwise. The rotation speed should be adjusted according to your own feelings, as long as it doesn't fall from the waist. The opposite direction is the opposite.
1 Stand on the floor, put the hula hoop around your waist, then take a small step forward with one foot and start practicing. After shaking for fifteen minutes, the other foot moves forward and continues to practice.
2. Stand in a crouching position, put the hula hoop above the knee and start to turn, so that the knee joint can get a good exercise.
3. Choose a hula hoop with a moderate size, and you can also practice your arms. Put the hula hoop above your wrist, and the left and right hands can rotate and shake alternately to effectively exercise the muscles of your arms.
4. While shaking the hula hoop with the waist, you can also do appropriate arm exercises, which will increase the amount of exercise and make the body consume more fat in a short time. You can raise your arms in the process of shaking, or stretch them in parallel. You can also practice high-fiving and punching while shaking your waist.
5. Find a spacious place and move forward while shaking the hula hoop. Walking around repeatedly can enhance the coordination of the body, and at the same time make the abdomen and legs get better training.
6. Spread your legs shoulder-width, then squat slightly and start shaking the hula hoop. If you are too tired, you can practice alternately standing and squatting, which is very effective in eliminating the fat of your thighs.
What are the skills to turn the hula hoop?
1, auxiliary exercises should be done well.
Hula hoop mainly uses the strength of the waist, which requires the waist and hula hoop to rotate at a constant speed, so you can do the basic exercises of the waist first. Don't circle, stand with your feet shoulder width apart, keep your upper body upright, twist your hips and hips, and imagine yourself drawing a circle with * * *.
When practicing, you don't have to be fast, mainly to exercise the flexibility of your waist. Because the hula hoop requires a very flexible waist, which few people can achieve at first, the auxiliary exercise is just a transitional role and can also reduce sports injuries.
2. Don't be impatient
Many beginners always want to learn quickly, but they really shake it up and turn it around for less than two times, and then they are anxious and angry. That's no good. You can't eat hot tofu in a hurry, so we still have to put our minds right first. Turn around for a while every day and stick to it.
3. Choose the right hula hoop
Generally speaking, the key and thick ones are easier to shake, because they have greater inertia and more contact surfaces. But if it's too heavy, it's not good for your waist, so just choose a normal weight.
4. Pay attention to the practice time
Practicing hula hoop can make abdominal muscles smoother and firmer and promote gastrointestinal digestion, but it is not good to exercise immediately after satiety or for too long. This sport is also expensive to stick to, 20 minutes a day, and the effect is still very good.
5. Pay attention to even shaking.
Beginners should not walk or change their patterns, but should pay attention to shaking evenly.
6. Prevent sports injuries
Before shaking the hula hoop, you should do some stretching exercises to stretch the ligaments and avoid sprains. Irregular or even deformed shaking and twisting movements in hula hoop movement can not only achieve the sports effect, but also may cause physical injury due to excessive squeezing of internal organs and bones, so we should pay attention to the standardization.
7. Do a good job in consulting.
According to relevant reports, someone used to do hula hoop exercise for half an hour in the morning exercise, and suddenly felt pain in his left abdomen, accompanied by cold sweat, vomiting and other symptoms. After the exercise stopped, the symptoms did not alleviate, but gradually worsened. After the hospital examination, it was diagnosed as spleen rupture and massive bleeding caused by rotating the hula hoop, and it was only after surgical treatment that it recovered. Some people also suffered from pain in the left hip joint due to careless exercise when playing hula hoop, and the left hip joint was broken after hospital examination.
In view of this situation, experts pointed out that the masses should consult experts on sports methods and techniques before carrying out hula hoop and other sports, and should follow the principles of the amount of exercise, the range of exercise from small to large, and the whole body movement from local to whole, and do a good job in full preparation activities, so that the body can get used to it before carrying out greater intensity exercise.
8, taboo sports crowd
Hula-hoop shaking mainly depends on the waist, which fully exercises the lumbar muscles, abdominal muscles, lateral lumbar muscles and other parts, so people with lumbar muscle strain, injured spine, osteoporosis patients and the elderly are not suitable for this sport.
Can you lose weight by turning a hula hoop?
Hula hoop can certainly lose weight, prolong the exercise time and keep on exercising, reaching the stage of aerobic exercise, which can consume the fat stored in the body and excessive calories.
Plus hula hoop can not only help the peristalsis of the intestine, promote the digestion of the stomach, but also help to smooth defecation, thus effectively preventing constipation. Besides, hula hoop can also speed up the blood circulation of the body!
How long does it take to turn the hula hoop to produce the effect of losing weight?
Generally speaking, turn 4-6 times a week, 2-3 groups at a time, each group is 20-30 minutes, with a break of 20-30 minutes, generally no more than 45 minutes. Turning hula hoop is a full-body exercise, which can achieve the effect of slimming, but only if the exercise time is long enough.
Because the intensity of hula hoop is actually not strong, only by properly extending the exercise time and continuing activities can we reach the stage of aerobic exercise, and only in this way can we consume the fat stored in the body and excessive calories.
Is it better to choose a heavy hula hoop or a light one?
Many people think it's better to choose a heavy hula hoop, so that you can use more force and get rid of more fat. Actually, it is not. The key lies in personal physique and figure. If you have a poor constitution and a small body, and choose the heavier hula hoop, you will have to spend a lot of effort when you start to throw it. For you, it will become strenuous exercise.
But if your time is not long enough, such short-term strenuous exercise is only anaerobic exercise, and you will only feel the pain all over your body, but will not lose weight. Moreover, the hula hoop that is too heavy hits the organs in the abdomen and back when shaking, which may hurt these parts. Therefore, it is recommended to choose a hula hoop with moderate weight.
Who is not suitable for hula hoop to lose weight?
Waist rotation exercise belongs to moderate exercise intensity. Teenagers, people with poor waist and abdominal muscle strength, people with moderate tolerance to you who are fat, young men and women with more fat accumulation at the waist, and people with large waist circumference ratio can turn hula hoop to slim their waist.
However, children, the elderly, patients with lumbar hyperosteogeny and lumbar disc herniation should use it with caution, and patients with hypertension and heart disease should not use it.
The part where the hula hoop is turned is just at the junction of the thoracic and lumbar vertebrae, but experts believe that the amount of exercise for turning the hula hoop is not large, and it is difficult to achieve weight loss. Once the exercise is improper, it is easy to cause bad consequences.
Because hula hoop is a simple waist exercise, the amount of exercise is not large. In order to achieve the goal of losing weight, the exercise time must be long enough, and it is continuous exercise, in order to consume the fat stored in the body and excessive calories.
Matters needing attention in hula hoop rotation
Time cannot be long or short.
In fact, no matter how you lose weight, you should remember one thing. Only aerobic exercise can consume fat and a lot of energy in your body, so it's useless to play with a broadsword like Wu Song. Short-term strenuous exercise belongs to anaerobic exercise, which will only bring great pain to the waist muscles, but can't lose your bucket waist and excess calories.
The exercise intensity of hula hoop shaking is not very strong. Only by extending the exercise time and continuous exercise can you reach the stage of aerobic exercise, and only at this stage can your waist-slimming A plan be effective. In general, it is best for normal adults to exercise continuously for 15-20 minutes, and it is best to keep the daily exercise time at 30-50 minutes.
Follow the three-thirds system to speed up the heartbeat.
The Sports Commission has said a lot of nonsense, but one is very good and worthy of praise and reference, that is, exercise for at least 30 minutes three times a week, and the heart rate reaches 130 beats. Therefore, if you want to raise the strength of hula hoop, you must speed up the shaking to make your heart beat 130.
Reject an overweight hula hoop
Too heavy hula hoop, the relative impact force naturally increases in direct proportion, so it may pose a threat to the viscera, so choose a moderate weight.
The hula hoop twists and swings just at the junction of the thoracolumbar spine. When the spine twists excessively or the abdominal pressure suddenly increases, it may cause the pressure in the spinal canal to suddenly change, leading to the rupture of blood vessels and excessive waist twisting, which may easily lead to lumbar muscle strain, lumbar facet joint hyperplasia and lumbar disc herniation.
You are not fit to slim your waist by hula hoop.
This is very important. You need to know whether you are a person with lumbar muscle strain or calcium deficiency. Turning hula hoop depends on the waist. Only by exercising the psoas, lateral psoas and abdominal muscles can we tighten the lower abdomen and achieve the goal of thin waist.
Turn the hula hoop and slim your waist. You need to prepare for exercise.
Physical education teachers have taught this point. Every time physical education class starts, she will do a set of warm-up exercises, just to make all the links active, so as to prevent sudden sports from causing injuries.
Conclusion: Hula hoop is a good choice for people with a lot of waist fat. Keep turning for half an hour every day, and you can easily get rid of your big belly. Some novices may be anxious that they can't turn the hula hoop, so don't worry. The above article introduces the skills of how to turn the hula hoop, which will definitely help everyone.