Hula hoop, also known as fitness circle, is very popular with everyone because it is light and beautiful and does not take up too much space for practice. This is a sport for all ages. It can occasionally exercise all aspects of our muscles. Hula hoop exercise is a low-intensity exercise, but it is effective enough to reduce fat evenly and tighten the waist and abdomen skin. The following small series introduces the hula hoop movement from the perspective of sports health.

STEP 1: Rear rudder type-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: Straighten your waist-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.