1 hula hoop
Hula hoops are divided into different weight types. Some are heavier, some are average, and some are lighter.
If you are a beginner, you can start light, practice slowly, and then change to heavy.
2 hula hoops
First, put the hula hoop at your waist.
Turn the hula hoop by hand, and then the waist starts to shake.
It belongs to the coordinated movement.
Try a few more times, and you will understand this rule.
It's time to turn the hula hoop.
If it is a lightweight hula hoop, you can play it for a while. About 30 minutes.
If it is a heavy hula hoop, the time is about 15 minutes.
Shake the hula hoop with your waist for a long time, and it is easy to grind your waist.
The waist will hurt more and more. At first, everyone should control the time.
4 Hula hoop pattern rotation
Turning the hula hoop for a long time will make you feel very simple, but it will become more difficult.
You can put two hula hoops on your waist and shake them at the same time.
More test everyone's strength.
It should be noted that the lightweight hula hoop does not wear the waist, which is more suitable for this double-layer superposition method.
5 Hula hoop maintenance
Hula hoop is also a portable sports equipment.
Usually, the place where people put hula hoops should not be too wet and dark.
Some hula hoops contain some iron. If you put them in a damp place, it is easy to hurt them.
Put it indoors at room temperature, anywhere.
Question 2: how to turn the hula hoop video about how to play the hula hoop: first, cover a certain part of the body, usually in the waist and abdomen; Then start to turn your body and keep your balance; Beginners should not walk around or change their patterns, but should pay attention to shaking evenly. Whoever persists in the competition for a long time will be the ultimate winner.
Second, several issues to pay attention to
1. How long does exercise take to achieve fitness?
Shaking the hula hoop is a full-body exercise, which can achieve the effect of slimming, but the exercise time must be long enough. Because the intensity of hula-hoop shaking is not very strong, only by extending the exercise time and continuing to exercise to the stage of aerobic exercise can we consume the fat and excess calories stored in the body. How long should I shake it to achieve fitness effect? You may wish to refer to the "333" campaign promoted by the State Sports General Administration. You should exercise for at least 30 minutes three times a week, with a heartbeat 130 times. Because the exercise intensity of shaking hula hoop is not enough, if you want to improve your heart rate, you must speed up the shaking.
2. The heavier the hula hoop, the better the effect?
In fact, the heavier the better. Perhaps the heavy hula hoop needs a lot of strength at first, but later it becomes an inertial movement. The key is that the exercise time must be long enough, otherwise short-term strenuous exercise only belongs to anaerobic exercise, which will only bring muscle pain and will not consume excess calories. In addition, the hula hoop will hit the internal organs (such as kidneys) in the abdomen and back when shaking, and the hula hoop that is too heavy will hit the internal organs relatively, which may lead to the crisis of hurting the internal organs, so choose a moderate weight!
3, not suitable for people with lumbar muscle strain or calcium deficiency.
Because the hula hoop mainly depends on the waist shaking, the waist muscles, abdominal muscles, lateral lumbar muscles and other parts are fully exercised, and insisting on exercise can achieve the effect of tightening the waist and abdomen. However, it should be reminded that people with lumbar muscle strain, spinal injury, osteoporosis and the elderly are not suitable for this sport. In addition, before shaking the hula hoop, you should do some stretching exercises to stretch the ligaments to avoid sprains.
What makes everyone more interested is that hula hoop is a fitness program, which can change many ways of playing. Many kindergartens use hula hoops to do group calisthenics. In many cases, hula hoop can also be used as one of the large-scale group gymnastics performances. As the performers pose with hula hoops in their hands, all kinds of tricks will be transformed on the field immediately-an ordinary circle can produce so many changes in people's hands, which cannot but be said to be the unique charm of hula hoops.
Tip: improper hula hoop exercise is easy to hurt your health.
With the resurgence of hula hoop fever, experts remind that when carrying out hula hoop sports, the body should be fully prepared and master the correct sports techniques.
According to related reports, someone once did 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 were not alleviated, but gradually aggravated. After hospital examination, it was diagnosed that rotating hula hoop caused spleen rupture and massive bleeding, and it was recovered after surgical treatment. Some people also suffered from pain in the left hip joint due to careless exercise when playing hula hoop, and the left hip joint fracture was examined by the hospital. In view of this situation, experts pointed out that before carrying out hula hoop and other sports, the masses should consult experts on sports methods and techniques, 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 make full preparations to allow the body to adapt to the greater intensity of exercise. Experts emphasize that the irregular or even abnormal shaking and twisting movements in hula hoop movement can not only achieve the sports effect, but also may cause physical injury due to excessive extrusion of internal organs and bones. It must attract the attention of hula hoop lovers.
Question 3: How to shake the hula hoop correctly? 388888888888.3888888885
Question 4: How to turn the hula hoop video 1 and choose the hula hoop?
You should buy an adult hula hoop for better exercise effect. It is heavier and bigger than the children's hula hoop, so it will be more suitable for you to use. If you are a novice, the hula hoop you buy must meet two conditions: the diameter is 40 inches and the weight is 1-2 kg.
2. Straight lunge
Stand in the hula hoop and raise your right hand horizontally forward. Back against the hula hoop, tighten your pelvis, relax your shoulders and hold your chest out. Bend your knees slightly, shake the hula hoop counterclockwise, and remember to keep your balance. If you feel a little awkward, you can also take a step forward with your left foot. When you feel the hula hoop fall, you can stand up straight and use the strength of your hips.
3. lateral lunge
Stand parallel with your feet open, slightly wider than your shoulders. Try shaking the hula hoop first, then you can shake it left and right, so that the hula hoop touches your waist. In this process, you should tighten your abdominal muscles and consciously hold your chest high. The harder you push, the faster the hula hoop turns.
4.360 degree rotation
First of all, don't use the hula hoop yet. Tie your left foot tightly and step out of your right foot. Rotate your body, swing your right foot 360 degrees, and then put it on the floor. (The left foot is the axis)
Then pick up the hula hoop and stand in a straight lunge. First, turn the hula hoop counterclockwise. When it turns parallel to the ground, you can support your weight with your left foot and turn the hula hoop with your right foot. The power generated by the hula hoop will turn your body. When the hula hoop turns, you should immediately enter the hula hoop. If you feel uncomfortable, you can try to change your feet and direction.
5, aperture method
Stand still, gently pick up the hula hoop with your right hand and palm down. Slowly start turning the hula hoop counterclockwise and gradually let it reach the head. Turn the hula hoop upside down with your thumb and change hands at the same time. Apply force to the hula hoop by hand to make it rotate back and forth. In this case, the hula hoop will always touch your palm and back.
6. Prayer hole method
Turn the hula hoop in a basic way. When the hula hoop rotates around your left hand, raise your right hand so that the palms of the left and right hands overlap, as if praying. At this time, the edge of the hand becomes the contact point. Keep your thumb straight. When you are more skilled, you can choose to join the squat posture, and of course you can dance.
7. Walking method
Prepare for lunge. Try to make the hula hoop rotate parallel to the ground, and then take a step forward every time you push the hula hoop with your hips. When you feel skilled, you can walk faster. You can also walk backwards or sideways.
8. Transfer method
Hold the hula hoop gently with your left hand and palm down. Shake the hula hoop clockwise so that it is parallel to the ground. When it swings from side to side behind you, you transfer the hula hoop to your left hand and then turn it to the front. Keep changing hands to practice and complete the circular rotation. When you are skilled, you can turn a hula hoop while walking, or you can turn a hula hoop while squatting.
9. Jump method
Pick up the hula hoop in your right hand and turn it into a figure of eight in front of you, just like a helicopter going straight up and down. When the hula hoop rotates from right to left, lower your head, raise your knees and jump into the hula hoop. Turn your wrist and point your palm at yourself. Then return to the original position. Do you find it challenging? Then you can grab both ends of the hula hoop and use it as a skipping rope.
Question 5: How to turn the hula hoop video method/step
1
hula hoop
Hula hoops are divided into different weight types. Some are heavier, some are average, and some are lighter.
If you are a beginner, you can start light, practice slowly, and then change to heavy.
2
hula hoop
First, put the hula hoop at your waist.
Turn the hula hoop by hand, and then the waist starts to shake.
It belongs to the coordinated movement.
Try a few more times, and you will understand this rule.
three
It's time to turn the hula hoop.
If it is a lightweight hula hoop, you can play it for a while. About 30 minutes.
If it is a heavy hula hoop, the time is about 15 minutes.
Shake the hula hoop with your waist for a long time, and it is easy to grind your waist.
The waist will hurt more and more. At first, everyone should control the time.
four
Hula hoop pattern rotation
Turning the hula hoop for a long time will make you feel very simple, but it will become more difficult.
You can put two hula hoops on your waist and shake them at the same time.
More test everyone's strength.
It should be noted that the lightweight hula hoop does not wear the waist, which is more suitable for this double-layer superposition method.
five
Maintenance of hula hoop
Hula hoop is also a portable sports equipment.
Usually, the place where people put hula hoops should not be too wet and dark.
Some hula hoops contain some iron. If you put them in a damp place, it is easy to hurt them.
Put it indoors at room temperature, anywhere.
Question 6: Complete video of fitness teaching: How to turn a beautiful hula hoop into a branch of Cole?
Question 7: Do you have any teaching videos to learn to turn the hula hoop? If you can't turn now, the most effective way is to keep turning and turning. Practice makes perfect. I can't turn at first, but if I turn more, I will. Want to lose weight, want to hula hoop exercise, STEP 1: Rear rudder-main targets: arms, upper arms, waist and back.
1. Stand with your feet shoulder-width apart and your arms behind you at 3 o'clock and 9 o'clock. Hold the hula hoop and keep it 30 cm away from your body. Inhale and hold out your chest, and try to clamp your shoulder blades.
2. Turn the hula hoop clockwise until your left hand is directly above your head and your right hand is behind your hips. Hold 10 second, take a deep breath slowly, and feel the muscles stretching.
3. Return to the initial position and turn the hula hoop counterclockwise until the right hand is placed directly above the head and the left hand is placed behind the hip. Hold 10 second, take a deep breath slowly, and then return to the initial state.
Step 2: Bend forward-main targets: back, arms and shoulders.
1. Stand with your feet shoulder width apart. Hold the hula hoop with both hands at 10 and 2 o'clock respectively, and put it in front of your feet. Sit with knees bent, hips down, and stop at about 1 m from the ground. Support your body with a hula hoop, straighten your arms forward as shown in the figure, and feel the stretching of your shoulders.
2. Continue to stretch forward until the abdomen is attached to the thigh, and then try to stretch the arm forward, feeling that the spine and back are slowly elongated. Take a deep breath at the same time, relax your neck and keep your head down. After holding 10 second, slowly stand upright.
Step 3: twist the waist upright-main targets: abdomen, shoulders and back.
1. Like the initial posture of the "rear rudder", the toes are forward, the legs are shoulder width, and the head is in line with the spine.
2. Turn the body to the left and right respectively until the chest and head face one side, hold 10 second, and take a deep breath.
Note: After completing the warm-up exercise of pulling 1-3, shake your whole body, relax your muscles, and then move on to the next movement.
Step 4: Super Hula Dance-Main objectives: abdomen, lower back and overall balance of the body.
Correct: Raise your chin, keep your shoulders, chest and head steady, and keep your knees relaxed.
Mistake: When you turn the hula hoop, don't stare at it (otherwise it will disturb the whole rhythm), and don't bend over or exaggerate the rotation.
1. Let the hula hoop rotate around the waist, either left or right.
2. Turn slowly at the beginning to find the rhythm.
Next, put your hands on your head (this action can keep your body stable).
4. Stop after turning for 3 minutes, and then turn in the opposite direction for 3 minutes.
Challenge link: rope loop-like the action of a cowboy catching a horse.
Main objectives: biceps brachii and triceps brachii.
1. Hold the hula hoop tightly and lift it to your head. Get ready to throw things and slowly shake the hula hoop (just like trapping prey with a rope).
2. Every time you turn the hula hoop, you grab it first and then let it go. Once you start, open your palm and let the hula hoop rotate around it.
3. Change one hand every minute. * * * Hold on 10 minutes.
Question 8: Is it difficult to lose weight quickly by learning to shake a hula hoop with video? No, there are countless ways to lose more than 10 kg in January. The most effective way to lose weight is not that you have lost 10 kg, 20 kg, 30 kg this month, but that you have lost weight this time, and there is no rebound. The thinner you are, the healthier you are, otherwise you are deceiving yourself. Losing weight is only a relatively time-limited process, but weight control runs through one's life. In addition, there are many reasons for obesity, such as the age, gender, chronic diseases, physical condition, lifestyle and eating habits, genetic factors and other differences of obese people. Therefore, losing weight is not a simple matter, which requires not only scientific methods and perseverance, but also the guidance and help of professionals. If you don't ask about the weight loss mechanism, regardless of your own situation, blindly following the trend is tantamount to using your own body to try drugs. It's luck to try it right. Unfortunately, luck will not bring everyone. More often, the wrong way to lose weight can only bring wrong results. So how should we reduce it? Listen to the weight loss password to introduce you to the most effective way to lose weight: find out the root cause of your obesity and prescribe the right medicine. Have a fat metabolism disorder? Ok, let's provide it with adequate nutrition and activate it. Otherwise, blindly reducing dietary calories or taking diet pills will only make this obstacle more serious. If you don't oil the machine, you want to turn it with the help of external force. As a result, you can imagine that human cells can do the same. Overeating, high calorie intake? Well, we should control our diet, eat moderately, eat selectively and have time to eat, instead of starving blindly. If you can simply starve to death, losing weight will not become a worldwide problem. Everyone will be hungry for a few meals and everything will rest. Eating too low leads to eating less and gaining weight? Ok, try to improve the basal metabolic rate and increase the activity as much as possible. Disease leads to obesity? Ok, go to the hospital at once, don't worry about anything, treat the disease first and then lose weight. The emphasis of obesity is different. If you want to lose weight, please find your own problems first, and then solve them. When the problem is solved, when you lose weight successfully, the standard of success is that you are thinner, healthier and will not gain weight easily. Because your obesity problem has been solved, because you have found the most effective way to lose weight.
Question 9: The vanity of the two people in the hula hoop video is manifested in many aspects: overestimating their own ability and level; Show off your strengths and achievements everywhere, like to listen to praise and hate criticism; Friends and relatives who often boast that they are a little powerful in front of outsiders; Try your best to flatter your superiors; I don't know how to pretend, I'm swollen and fat, and I like to teach my family to swim. Poor family but lavish, ostentatious and fashionable; Be competitive everywhere, be better than others everywhere, and be pretentious; The mistakes in life are all blamed by others, and never find their own reasons; With shortcomings, I also find various excuses to cover them up; Jealous of other people's talents and gossiping; Wait a minute.
Question 10: Why doesn't the hula hoop fall and turn? Actually, it doesn't turn with the waist, but with the hipbone.
As the saying goes, turn * * *
Twist * * * to drive the hula hoop, and it won't fall off if it rotates around the waist by inertia.
As long as I don't stop, I can't stop turning the hula hoop.
But turning it is bad for internal organs.
My hula hoop is here all year round, and I don't touch it very much.
If you want to lose weight, it is recommended not to change. Turning hula hoop belongs to aerobic exercise, which must last for more than half an hour. Only by turning to anaerobic exercise can we achieve the effect of losing weight. It usually takes a day or two to turn around. After a long time, the body can't stand it, and turning around will be particularly painful.