Turning the hula hoop can achieve a good fitness effect. The waist can be massaged by rotating the hula hoop, and the body fat can be effectively burned through physical exercise, which can not only slim the waist, but also contribute to the bodybuilding and shaping of the legs and arms, thus achieving the purpose of losing weight and fitness. Not only that, regular use of hula hoop can also stimulate the intestines and treat constipation. ?

Extended data

First, the use of hula hoop fitness movements

1, pull-up

Legs are shoulder-width apart, the hula hoop is placed around the waist, the big arm is raised horizontally, so that the elbow is at the same height as the chest, and the forearm is bent. Hold the hula hoop with both hands, push the waist forward, and lean back as far as possible, and keep it for 15 seconds, and repeat 15-25 times.

2, chest stretch type

Feet are slightly wider than shoulders. Hold the hula hoop with both hands, put it on your chest, put your center of gravity on your left leg, hold the hula hoop with your right hand, pull the hula hoop in the direction of your left leg with your left hand until the limit, lean back to your left side, hold it for 15 seconds, repeat for 5 times and then change to the right side.

3. Sit on the ground and lift your legs

Sit on the ground with your right hand on the ground and bend your right leg at the same time. Hold the hula hoop with your left hand, hook your left foot, straighten your left leg, try your best to lift it to be vertical to the ground, hold it for 15 seconds, and change your right leg after repeating it for 5 times.

4. Arabic style

Stand on one foot with your left foot, raise your right leg as parallel as possible to the ground, hold the hula hoop with your right hand, hook your right foot with the hula hoop, and stretch your left hand in front of your body 10 second. Repeat 5 times, then switch legs.

Second, choose hula hoop.

The choice of hula hoop varies from person to person and can be made according to height and weight. When picking, the hula hoop should be placed vertically, slightly higher than the navel. It is not that the smaller and lighter hula hoop is, the better it is. On the contrary, a bigger and heavier hula hoop can provide more time to adapt to the rhythm because of its slow rotation speed.

Adults can choose a hula hoop with a diameter of 90- 100 cm and a weight of 500 grams. You can try hula hoops with different weights and find the one that suits you.

Third, the effective use of hula hoop.

It's best to wear tight clothes when you turn the hula hoop, and don't let your skin directly touch the hula hoop to avoid scratches. At the same time, in order not to hurt others or touch the surrounding things, it is suggested to do it in a space with no obstacles within two meters from Fiona Fang.

The main point of hula hoop is to open your feet, bend your knees slightly, hold the hula hoop horizontally with your hands and stick it to your side, then turn the hula hoop and swing your waist. If you are left-handed, it is recommended to turn clockwise, if you are right-handed, it is recommended to turn counterclockwise.

Scheme 1: Practice hula hoop three times a day, with no less than 10 minutes each time, 5-7 days a week.

Scheme 2: Cooperate with other aerobic fitness methods, but each exercise should last for more than 10 minutes. The principle is to step by step and gradually increase the number.

When you have musculoskeletal problems in your back or pain during exercise, I suggest you stop immediately and decide whether you need to consult a doctor according to the situation. After all, hula hoop is a sport with waist and abdomen as its main strength, and safety is the most important.

Hurting a hula hoop is a problem that many people will encounter. This phenomenon is common in weight-bearing hula hoops, and small hula hoops may also appear. The emergence of this situation is mostly because when I first came into contact with the hula hoop, I didn't fully master the movements, and I still stayed at the level of trying to keep spinning. In addition, the hula hoop may be too heavy, which may easily cause local mild contusion.

Bruising is caused by subcutaneous capillary rupture and bleeding, not muscle soreness, which can be relieved by stretching. You can't use hot compress or local massage at first. Cold compress, pay attention to rest, and practice after the bruises disappear. With the improvement of hula hoop proficiency, this phenomenon will disappear, don't worry.

References:

Guangdong Provincial Sports Bureau-Fitness Tips: Can you gain a good figure by walking around the hula hoop?