Stand with your feet shoulder-width apart and your arms behind you at 3 o'clock and 9 o'clock. Put the hula hoop on your waist and hold it to keep it 30 cm away from your body. Inhale, hold out your chest, and try to clamp your shoulder blades.

2. Action process:

Exert your waist and abdomen, twist clockwise and turn into a hula hoop; Return to the initial position, and then turn the hula hoop counterclockwise. If you turn counterclockwise first, the order will be reversed.

3. End the operation:

Slow down, take a deep breath slowly, and then return to the initial state.

Extended data

Hula hoop weight loss misunderstanding

Myth 1: The heavier the hula hoop, the better the effect.

The coach said that when you shake the hula hoop, you will hit the bones around the pelvic cavity, as well as the internal organs (such as kidneys) in the abdomen and back. The heavier the hula hoop, the greater the impact. If the hula hoop is too heavy, it will hurt the internal organs.

Don't add heavy objects such as metal sand to the hula hoop without authorization. Hula hoop should not be too heavy or too big. You can choose a rattan hula hoop with good elasticity, and the weight is probably what the index finger and middle finger can bear.

The point is not the weight of the hula hoop, but the time of exercise must be guaranteed. Otherwise, short-term strenuous exercise belongs to anaerobic exercise, which will only bring muscle pain, will not consume excess calories, and may also harm internal organs.

Myth 2: The longer the hula hoop exercises, the better the effect.

Hula hoop fitness should be scientific, otherwise it will be counterproductive. Many people are eager for success, and it is not correct to do hula-hoop exercise for two or three hours at once.

The coach suggested that hula hoop should be exercised 3-4 times a week for about 20-40 minutes each time, so as to lose weight and keep fit through scientific aerobic exercise.

Myth 3: The faster the hula hoop shakes, the better.

When making a hula hoop, you should use your waist and abdomen to exert force evenly, with a moderate amplitude, and try to keep a smooth and even rotation, instead of twisting your waist desperately to do strenuous exercise.

Rotating too fast is not as effective as swinging the abdomen at a uniform speed, and it will increase the burden on the waist muscles, and there is a risk of muscle strain and acute volvulus.

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