Hula hoop shaking is a simple and convenient indoor fitness exercise, which can be played anytime and anywhere. Turning the hula hoop can help the peristalsis of the intestine, help digestion and defecation, better assist slimming, and actively help clear the garbage in the body, thus achieving the beauty effect! But can you really lose weight by shaking the hula hoop? Zhang Xin, the national aerobics coach of Megafit Fitness Center, believes that the following key points must be considered in order to achieve slimming effect by shaking hula hoop: 1, and how long will it take to achieve fitness effect? D Exercise frequency: 4~6 times a week, 2~3 groups each time, 2~3 minutes for each group, and 2~3 minutes for rest between groups, generally no more than 45 minutes. 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 should exercise for at least 30 minutes three times a week, and your heart will beat 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, exercise intensity and adaptive population: waist rotation exercise, belonging to moderate exercise intensity. Teenagers, people with poor waist and abdominal muscle strength, obese middle-aged people, young men and women with more waist fat accumulation, and people with a large proportion of waist circumference measured by physique. Children and the elderly should use it with caution. Patients with lumbar hyperosteogeny and lumbar disc herniation are contraindicated, and patients with hypertension and heart disease are not suitable. 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. Exercise doesn't take a day or two, and neither does obesity. No matter what kind of sports you are engaged in, you should remember to grasp a principle: long and continuous, a little breathless but not too breathless. I believe that you will soon become a gentle and graceful family member. 4. The hula hoop turns just at the junction of thoracolumbar spine. Old people pay more attention to losing weight than physical fitness, but to health. Whether it is hypertension, heart disease or diabetes, a very important preventive measure is to keep weight. In order to achieve this goal, people began to play hula hoop, which was all the rage in the early 1990s. However, experts believe that hula hoop exercise is not large, it is difficult to achieve weight loss effect, and once the activity is improper, it is easy to cause adverse consequences. Because hula hoop is a simple waist exercise, the amount of exercise is not large. In order to lose weight, you must have enough exercise time and continuous exercise to consume the fat and excess calories stored in your body. It is basically required to exercise for at least 30 minutes three times a week, and the heartbeat reaches 130 times per minute. The organs in the abdominal cavity of human body have their own positions, and general exercise rarely causes dislocation, but some people with poor physique are prone to change the position of abdominal organs, such as gastroptosis, ectopic uterus and ectopic 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. However, for the elderly, this standard is obviously too high. Because the hula hoop mainly depends on the waist, fully exercise the lumbar muscles, abdominal muscles and lateral lumbar muscles, and twist the waist for a long time, it is easy to cause or aggravate lumbar muscle strain, lumbar facet joint hyperplasia and lumbar disc herniation, while most elderly people suffer from osteoporosis, which will aggravate the condition. Secondly, the heartbeat of 130 times per minute is a great burden to the heart of the elderly, and it is easy to induce arrhythmia or heart failure. In addition, long-term torsion in the same direction is also prone to intestinal volvulus. Therefore, if the elderly want to lose weight, it is best to take brisk walking or jogging, swimming and other aerobic exercises. 5. Precautions: Do not exercise before and after meals 1 hour; Don't put a hula hoop around your neck to exercise; Children play hula hoop just for entertainment; Women avoid exercise during pregnancy and menstrual period. 6. Effect evaluation: Measure circumference, back strength and back motion range regularly. 7. Corresponding auxiliary exercises, such as waist twisting device, abdominal exerciser, back stretcher, waist beauty trainer, lower waist trainer, abdominal muscle frame, abdominal muscle surface, back stretcher, aerobics, slimming exercise, aerobic training exercise, bodybuilding aerobics, broadcast gymnastics, rhythmic gymnastics, ballet training, swimming, etc. Boiling point /aiq Cocoa answer adoption rate: 30.4%. Hula hoop was reported in August 2008-1214: 44; Now the hula hoops on the market are very heavy, so you should choose heavy, thick and heavy ones. It hurts a little to shake your stomach at first, but if you stick to it, you will feel your stomach burning! 1. Benefits: While burning fat, it will better prevent constipation and increase intestinal peristalsis! Note: Hold on for half an hour at a time. I suggest you shake the hula hoop while watching TV every night! 2. Rub your stomach with your hands before going to bed. Press the belly with the whole palm, and knead it 100 times on the left and 100 times on the right! Benefits: even the waist can become thinner after a week! Note: Don't push too hard at first, so as not to have a stomachache in the future, and gradually increase your strength! Sometimes my arm hurts, but it's worth losing weight! 3. Wear tummy tuck underwear Although there are many brands in shopping malls, I suggest you choose Mei Ting and I also wear Mei Ting. Benefits: it can make you dress more beautifully, even if you eat a little while eating, because tight underwear controls you! However, Mei Ting won't make you feel breathless. Believe me, I won't sell Mei Ting! Haha 4. Diet control is also an important means to reduce abdominal fat. Too much food and unreasonable diet will increase fat. So, you who love beauty, in order to have an enviable figure, stop snacks. I wish you an early success!