Hula hoop is an aerobic exercise, its main function is to reduce fat, and it can't exercise muscles. It will only eliminate excess fat in the body and make muscles more "delicate and firm"?

The benefits of hula hoop

1. can be used to slim the waist, and it is also a good helper for leg and arm bodybuilding.

2. Squeeze acupuncture effect: give the abdomen and waist a squeezing effect like massage and acupuncture.

3. Treatment of constipation: A spring hula hoop is often wrapped around the waist, which can stimulate the intestines, treat constipation and effectively eliminate the pain caused by constipation.

4. Weight reduction: The central force generated by the spring has an exercise effect that is three times heavier than the actual weight. Through the spring massage to the waist and a lot of body movements when turning the hula hoop, you can effectively burn body fat and achieve the purpose of fitness while losing weight.

The disadvantages of hula hoop.

According to experts, the organs in the abdominal cavity of human body have their own positions, and general exercise rarely causes dislocation, but some people with poor constitution can easily change the position of abdominal organs, such as gastroptosis, ectopic uterus and ovary. The position of the pancreas is deep in the abdominal cavity, which is not easy to change, but it may be damaged by a wide range of rotation. Great body twisting, bending over and moving heavy objects may cause damage to the pancreas.

Some people play hula hoop without coach's guidance for a long time, which leads to local displacement of ovary, pain of suspensory ligament of ovary, gastric lesions and so on. Generally, the traction injury of abdominal organs can be slowly recovered by rest, hot compress and massage. But if nausea, vomiting, dizziness, or local pain can not be relieved for a long time, you must go to the hospital for a comprehensive examination. In order to avoid misdiagnosis, you should tell the doctor what exercise you did, the time of the emergency and so on. The doctor reminded that it is enough to turn the hula hoop at ordinary times, and don't turn it for too long.

1. Hula hoop is a simple waist exercise with little exercise. It is not realistic to achieve slimming effect by this action alone. Moreover, the twisting and swaying part of the hula hoop is just at the junction of the thoracolumbar spine. When the spine is excessively twisted or the abdominal pressure suddenly increases, the pressure in the spinal canal may suddenly change, leading to the rupture of blood vessels.

2. Research into fitness should be scientific, otherwise it will be counterproductive. The first thing to note is that the exercise time should not be too long. Normal adults should exercise continuously 15-20 minutes. Hula hoop should not be too heavy, the size should not be too big, and the weight is probably the degree that the index finger and middle finger can bear the weight; People with lumbar muscle strain, spinal injury and osteoporosis are not suitable for this sport.

3. Turn the hula hoop mainly by the waist, fully exercise the lumbar muscles, abdominal muscles and lateral lumbar muscles, and twist the waist for a long time, which is easy to cause or aggravate lumbar muscle strain, lumbar facet joint hyperplasia and lumbar disc herniation. People suffering from osteoporosis will aggravate their condition, and the elderly and people with poor heart function are prone to induce arrhythmia or heart failure. In addition, twisting in the same direction for a long time is easy to cause intestinal volvulus.

Some points for attention when turning hula hoop:

1, how long does it take to exercise to achieve fitness effect?

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 Commission. You exercise for at least 30 minutes three times a week, and your heart beats 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.

4. Before turning the hula hoop, healthy people should do some stretching exercises to stretch ligaments and avoid sprains.

5. Turn the hula hoop half an hour before meals and 1 hour after meals.

6, each time about 20 minutes, and stick to it.

7. When turning, be sure to turn left and right evenly, for example, first turn left 10 minutes, and then turn right 10 minutes, so that the stress on both sides of the abdomen is even.

8. It is recommended to do a slight abdominal massage after turning the hula hoop, which will help the burning of fat.