Half an hour's hula hoop is equal to how long it takes to run. Many people play hula hoop from childhood, which can eliminate waist and abdomen fat. So now many female friends turn hula hoops in their daily lives in order to lose weight. How long does it take to run a hula hoop for half an hour?

Half an hour's hula hoop is equal to how long it takes to run. 1 is equivalent to running 7km.

1. Hula hoop, also called "bodybuilding hoop", is a form of exercise in Europe, America, Australia and Japan. Because of its small size, beautiful appearance and small exercise space, it has rapidly developed into a sport suitable for men, women and children. Skilled exercise can make the muscles of waist, hip and leg get better exercise and development, thus improving the flexibility and flexibility of waist, hip and knee joint. Hula hoop is not only a common toy, but also often used in competitions, acrobatic performances, or as a tool to lose weight.

2, hula hoop is made of plastic or rubber, there is no strict specification and weight requirements. Practitioners can choose according to their own needs, or they can use the rings of rhythmic gymnastics, without too much venue equipment. According to the operator's body parts, hula hoop can be divided into: neck movement, waist movement, leg movement, knee rotation, ankle rotation, hand rotation and arm rotation.

3. The physical requirements of this project are not high. When exercising, the range of motion of each joint of the human body does not exceed the normal physiological activities of the human body, which belongs to natural exercise and is suitable for all ages. Hula hoop is an interesting sport, and its form is very vivid.

It can not only exercise students' agility and coordination, but also cultivate their sentiments and exercise their will. Widely used in American primary and secondary schools. Hula hoop is a favorite fitness program for girls, which can reduce abdominal fat and shape the body. People who lose weight can obviously lose weight.

Half an hour's hula hoop is equal to how long it takes to run. 2. Hula hoop exercise moderately exercises the lumbar spine.

Turning the hula hoop mainly depends on the waist, which can fully exercise the psoas, lateral psoas and abdominal muscles. Insist on exercise, moderate exercise intensity, help to relieve mild waist pain and numbness.

Excessive hula hoop exercise hurts the waist.

The hula hoop is too heavy, or the hula hoop is turned for a long time, and excessive exercise causes the back and abdomen to be hit at the same time, which will have a certain impact on the lumbar spine.

You can't turn a hula hoop with a bad waist.

People with weak waist and abdomen strength can easily cause or aggravate lumbar muscle strain, lumbar facet joint hyperplasia and lumbar disc herniation if they turn the hula hoop for a long time. Therefore, patients with lumbar muscle strain, spinal injury and osteoporosis should not turn hula hoop.

Turn the hula hoop to prevent backache.

It is best to do stretching exercises to stretch ligaments before turning hula hoop to avoid waist sprain. Be sure to control the amount of exercise when you turn, because you have to move your waist greatly. It is normal for the waist to feel sore after hula hoop, which is caused by lactic acid accumulation after exercise. However, if the spine is also accompanied by tingling, it is necessary to be alert to whether the lumbar spine is injured.

What exercise can you do with a bad waist?

People with poor waist can do some exercises to strengthen their back strength, such as bending their knees, walking backwards, sit-ups, etc., which will help stabilize the spine. In addition, swimming is also a good choice. When people are in the water, their bodies are in a better streamlined posture, and there is no exercise load on the lumbar spine. Swimming will not bring extra burden to the lumbar spine, so there is no need to worry about lumbar injury.

Half an hour's hula hoop is equal to how long it takes to run. Benefits of three hula hoops:

1. Turning the hula hoop can not only slim the waist, but also help the bodybuilding of the legs and arms.

2. 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.

3. Squeeze acupuncture effect: Give the abdomen and waist a squeezing effect like massage and acupuncture.

4. 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.

Disadvantages of hula hoop:

Turning hula hoop mainly depends on the waist, fully exercising the lumbar muscles, abdominal muscles and lateral lumbar muscles, twisting 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 also easy to cause intestinal volvulus.

Matters needing attention in hula hoop rotation:

1, don't turn the hula hoop for too long. Generally speaking, it is best to turn the hula hoop for about 20 minutes. Moreover, the hula hoop should not be too heavy, and its weight and size should be moderate. Weight should be considered according to the load of index finger and middle finger.

People with lumbar muscle strain, spinal injury and osteoporosis are not suitable for this sport. The best fat-reducing exercise is aerobic exercise, which should last for 30 ~ 50 minutes, such as swimming, running and cycling.

2. Don't exercise for too long at a time. Choose a hula hoop with moderate weight. Not suitable for people with lumbar muscle strain or calcium deficiency. 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.

Half an hour's hula hoop is equal to how long it takes to run. 4 Shake the hula hoop to achieve slimming effect, you must pay attention to the following aspects:

1, 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. 1. How long does exercise take to achieve fitness?

2, shaking the hula hoop is a kind of 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.

Actually, the hula hoop is not as heavy as possible. 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!