1. Stand with your feet shoulder width apart, put your body in the hula hoop, and hold the hula hoop with your hands at your waist, keeping a distance of 30 cm from your body. Hold the hula hoop at 3 o'clock and 9 o'clock.

2, chest and abdomen, while inhaling, turn the hula hoop clockwise with both hands. Then the waist is stressed and begins to swing clockwise. Put your left hand directly above your head and your right hand behind your hips. Hold on for a few tens of seconds, then stop.

3. Then turn the hula hoop counterclockwise, put your right hand directly above your head, put your left hand behind your hips, and keep the rest unchanged. Hold on for dozens of seconds before stopping.

Hula hoop is a moderate-intensity exercise, and mainly depends on the waist, which has the function of losing weight and binding the waist, and also helps to relieve constipation, because it can stimulate the intestine and promote intestinal peristalsis. But it is not suitable for the elderly, mainly because the elderly are older and most of them have osteoporosis, which is easy to aggravate lumbar muscle strain and increase the risk of fracture. In addition, patients with lumbar diseases, such as lumbar hyperosteogeny and lumbar disc herniation, are prohibited from turning hula hoops. Such patients have problems with the lumbar spine. Turning the hula hoop will lead to more serious symptoms, and even accelerate muscle weakness, atrophy, paralysis and other symptoms.