1, ready for action:

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:

The benefits of hula hoop:

1, exercise deep muscles and cultivate lean physique.

When we turn the hula hoop, we drive the back muscles and abdominal muscles with the psoas major as the center, and make full use of the deep muscles around us. In particular, the hula hoop special for weight loss exercise can rotate at high speed, which brings less load to the body, but it can achieve good weight loss effect. At the same time, it can also improve metabolism and improve physical fitness from easy to fat to easy to thin.

2, there is a magical effect of massage.

While rotating the hula hoop, it is also a massage way to lose weight on the waist and abdomen, which can stimulate intestinal activities and solve the constipation problem.

3. Adjust the loose pelvis

Even if the basic waist swings back and forth, it can also exercise the waist muscles that support the pelvis. By shaking the hula hoop, you can adjust the deformed pelvis and exercise the abdominal muscles and back muscles at the same time. Keep practicing every day, and you will have a firm upper body.

4, 10 minutes of aerobic exercise can consume as much as 100 kcal.

Keep breathing smoothly while rotating the hula hoop, you can consume 100 calories every10 minute, and stick to it for more than 20 minutes, which has a very good effect on burning fat.

There is a misunderstanding in hula hoop weight loss. Many girls think that the heavier the hula hoop, the better the weight loss effect. This is not correct. The overweight hula hoop needs a lot of strength to be thrown up at the moment when it starts to turn. Besides, it's a long-term exercise. Being overweight will impact the abdomen and back organs and damage the body.