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, and achieve the beauty effect! But can you really lose weight by shaking the hula hoop? Zhang Xin, a national aerobics coach at Megafit Fitness Center, believes that the following key points must be considered in order to achieve slimming effect: First, several key points must be considered: Are the calories you consume greater than the calories you consume? Don't think that you will lose weight if you move! Sometimes exercise doesn't consume as much calories as you think. For example, it takes a 50 kg person half an hour to climb the mountain, but it only takes about eight minutes to eat! If you think you have exercised, but supplemented with food, I think you will lose more than you gain! How long have you been exercising? How strong is the exercise intensity? Shaking the hula hoop can achieve the effect of exercise, but it must be exercised for a long time, because the exercise intensity of shaking the hula hoop is not very strong. Only by extending the exercise time and continuing to exercise can we reach the stage of aerobic exercise, thus consuming the fat and excess calories stored in the body. Many people have a blind spot in sports, thinking that they must sweat to be considered as sports. Actually, it's not. Some people have stronger heat resistance, so they may not sweat easily. The bigger the hula hoop, the better the effect? The heavy hula hoop took a lot of effort to swing at first, and then it became an inertial movement. The key is that the exercise time must be long enough, otherwise the short-term strenuous exercise only belongs to anaerobic exercise, which only brings muscle pain and does not consume excess calories. In addition, when the hula hoop shakes, it will hit the organs in the abdomen and back. Too heavy hula hoop has a greater impact and may hurt the organs! Choose a moderate weight! How long should it be shaken? You might as well refer to the "333" exercise. Exercise for at least 30 minutes three times a week, and your heart will beat 130 times. Because the exercise intensity of hula hoop shaking is not very strong, you must speed up the shaking if you want to improve your heart rate! Exercise is not a day or two, and obesity is not caused by a day or two. 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 you will soon become a gentle and graceful family member! Come on! Come on! 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. Effect evaluation: Measure circumference, back strength and back motion range regularly. Hula hoop is a few tricks to lose weight. STEP 1: Rear rudder-main targets: upper arm, waist and back 1. Stand with your feet shoulder-width apart and your arms behind you at 3 o'clock and 9 o'clock. Hold the hula hoop and keep it 30 cm away from your body. Inhale and hold out your chest, and try to clamp your shoulder blades. 2. 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. 3. 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. Step 2: Bend forward-main targets: back, arms and shoulders 1, stand with your feet shoulder width apart, hold the hula hoop with your hands at 10 and 2 o'clock respectively, and put it in front of your feet. Sit with knees bent, hips down, and stop at about 1 m from the ground. Support your body with a hula hoop, straighten your arms forward as shown in the figure, and feel the stretching of your shoulders. 2. Continue to stretch forward until the abdomen is attached to the thigh, and then try to stretch the arm forward, feeling that the spine and back are slowly elongated. Take a deep breath at the same time, relax your neck and keep your head down. After holding 10 seconds, slowly stand upright. STEP3: Straighten the waist-main targets: abdomen, shoulders and back 1. Like the initial posture of the "back rudder", the toes are forward, the legs are shoulder-width apart, and the head is in line with the spine. 2. Turn the body to the left and right respectively until the chest and head face one side, hold 10 second, and take a deep breath. Note: After completing the warm-up exercise of pulling 1-3, shake your whole body, relax your muscles, and then move on to the next movement. Step 4: Super Hula Dance-The main goal: abdomen, lower back, training the overall balance of the body is correct: raise the chin, keep the shoulders, chest and head steady, and keep the knees relaxed. Mistake: When you turn the hula hoop, don't stare at it (otherwise it will disturb the whole rhythm), and don't bend over or exaggerate the rotation. 1. Let the hula hoop rotate around the waist, either left or right. 2. Turn slowly at the beginning to find the rhythm. Next, put your hands on your head (this action can keep your body stable). 4. Stop after turning for 3 minutes, and then turn in the opposite direction for 3 minutes. Challenge link: lasso-like the action of western cowboys grabbing harness. Main objectives: biceps brachii and triceps brachii 1. Hold the hula hoop tightly and hold it above your head. Get ready to throw things and slowly shake the hula hoop (just like trapping prey with a rope). 2. Every time you turn the hula hoop, you grab it first and then let it go. Once you start, open your palm and let the hula hoop rotate around it. 3. Change one hand every minute. * * * Hold on 10 minutes.