First, 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. With the performers holding hula hoops in their hands and posing in various postures, all kinds of tricks will be transformed on the field immediately-an ordinary circle can produce so many changes in people's hands, which is 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.