Many girls will use hula hoop as a family fitness method to lose weight. Hula hoop can effectively reduce their waist fat, but many people are worried about the weight loss effect of this method. How about hula hoop to lose weight? What are the precautions for turning hula hoop to lose weight? Please follow Bian Xiao's steps and learn more about the method.

Step 1: Turn the hula hoop.

1, hula hoop is divided into different weight types. Some are heavier, some are average, and some are lighter. If you are a beginner, you can start light, practice slowly, and then change to heavy.

2. Turn the hula hoop. First, put the hula hoop at your waist. Turn the hula hoop by hand, and then the waist starts to shake. It belongs to the coordinated movement. Try a few more times, and you will understand this rule.

3. Hula hoop time. If it is a lightweight hula hoop, you can play it for a while. About 30 minutes. If it is a heavy hula hoop, the time is about 15 minutes. Shake the hula hoop with your waist for a long time, and it is easy to grind your waist. The waist will hurt more and more. At first, everyone should control the time.

4, hula hoop pattern rotation. It takes a long time to turn the hula hoop. It will be easy, but it will become more difficult. You can put two hula hoops on your waist and shake them at the same time. More test everyone's strength. It should be noted that the lightweight hula hoop does not wear the waist, which is more suitable for this double-layer superposition method.

5, hula hoop maintenance. Hula hoop is also a portable sports equipment. Usually, the place where people put hula hoops should not be too wet and dark. Some hula hoops contain some iron. If you put them in a damp place, it is easy to hurt them. Put it indoors at room temperature, anywhere.

Step 2 turn to hula hoop to lose weight

1, can hula hoop lose weight?

Many people who have used hula hoops will ask: Can you really lose weight by turning hula hoops? Bian Xiang Xiao tells you that it is certainly possible to lose weight by turning a hula hoop. Turning hula hoop is an aerobic exercise, which will consume too much fat and calories in the body. At the same time, hula hoop can help digestion and promote defecation ability. In addition, it can also speed up blood circulation. So as to achieve the effect of losing weight.

2. How to turn the hula hoop correctly

Stand with your feet shoulder width apart, arms behind your back at 3 o'clock and 9 o'clock, hold the hula hoop and keep it 30 cm away from your body. Inhale, hold out your chest, and try to clamp your shoulder blades. Turn the hula hoop clockwise until your left hand is directly above your head and your right hand is behind your hips. Hold 10 second, take a deep breath slowly, and feel the muscles stretching. Finally, return to the initial position and turn the hula hoop counterclockwise until the right hand is placed directly above the head and the left hand is placed behind the hip. Hold 10 second, take a deep breath slowly, and then return to the initial state.

3. How long does it take to lose weight by hula hoop?

Generally speaking, turn 4-6 times a week, 2-3 groups at a time, each group is 20-30 minutes, with a break of 20-30 minutes, generally no more than 45 minutes. Turning hula hoop is a full-body exercise, which can achieve the effect of slimming, but only if the exercise time is long enough. Because the strength of hula hoop is actually not strong, only by appropriately extending the exercise time and continuing activities can we reach the stage of aerobic exercise, and only in this way can we consume the fat and excessive calories stored in the body.

4. The hula hoop should be heavy or light.

Many friends will think that it is better to choose a heavy hula hoop than to turn it. Because the heavier you are, the greater the force you use and the greater the effect of losing weight. Actually, it's not like this. Still depends on a person's physique. If you are thin, it will take a lot of effort to use a heavy hula hoop. In this case, it is strenuous exercise, and you will not be able to lose weight. Although using a heavy hula hoop can only rotate for a short time, it is not a distance exercise, but it can't achieve the effect of losing weight. At the same time, the heavy hula hoop has a great impact on the abdomen, which may hurt your body parts, which is not cost-effective. Therefore, it is best to choose a hula hoop that suits you.

3. People who are not suitable for hula hoop.

Waist rotation belongs to moderate exercise intensity. Teenagers, people with poor waist and abdominal muscle strength, people with moderate tolerance for obesity, young men and women with more waist fat accumulation, and people with large waist circumference can turn hula hoops to slim their waists. However, children, the elderly, patients with lumbar hyperosteogeny and lumbar disc herniation should use it with caution, and patients with hypertension and heart disease should not use it.

The hula hoop is just at the junction of thoracic and lumbar vertebrae, but experts believe that the amount of exercise of hula hoop is not large, and it is difficult to achieve the effect of losing weight. Once the exercise is improper, it is easy to cause bad consequences. Because hula hoop is a simple waist exercise, the amount of exercise is not large. In order to achieve the goal of losing weight, the exercise time must be long enough and continuous, so as to consume the stored fat and excessive calories in the body.

4. Matters needing attention when turning hula hoop

I believe everyone knows that there are some things to pay attention to when exercising. Turning hula hoop is also a kind of exercise, so there are also some things to pay attention to. As for what matters? Let's take a look together.

1, the time cannot be long or short.

In fact, no matter how you lose weight, you must remember one thing. Only aerobic exercise can consume fat and a lot of energy in your body, so it is useless to play broadsword like Song Wu. Short-term strenuous exercise belongs to anaerobic exercise, which will only bring great pain to the waist muscles, but can't lose your bucket waist and excess calories. Hula hoop shaking exercise intensity is not very strong. Only by extending the exercise time and continuing to exercise can you reach the stage of aerobic exercise, and only at this stage can your thin waist A plan be effective. The best continuous exercise time for normal adults is 15-20 minutes, and the best daily exercise time is 30-50 minutes. The time should be kept at 30~50 minutes.

2. Follow the three-thirds system and your heart beats faster.

The Sports Commission talks a lot of nonsense, but one is very good and worthy of praise and reference, that is, exercise for at least 30 minutes three times a week, and the heart rate reaches 130 times. Therefore, in order to improve the strength of the hula hoop, we must speed up the shaking speed and make the heartbeat reach 130.

3. Reject the overweight hula hoop

Hula hoop is too heavy, and the relative impact naturally increases in direct proportion, so it may pose a threat to internal organs, so choose a moderate weight.

The hula hoop twists and swings just at the junction of thoracolumbar vertebrae. When the spine is excessively twisted or the abdominal pressure suddenly increases, it may lead to the sudden change of the pressure in the spinal canal, which may lead to the rupture of blood vessels and excessive torsion of the waist, which may easily lead to lumbar muscle strain, lumbar facet joint hyperplasia and lumbar disc herniation.

5. 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. Too heavy a hula hoop will have a crisis of hurting internal organs, which is counterproductive.

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.