Hello, if you walk around the hula hoop once a day for about 30 minutes, you will be happy to get a slim figure and a healthy body after one month. Action 1: Main targets of the rear rudder: upper arm, sides of waist and back. 1. Stand with your feet shoulder-width, 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. 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. Action 2: Bend forward and attack the target: back, arms and shoulders. 1. Stand with your feet shoulder-width, hold the hula hoop with both hands, and put them in front of your feet at 10 and 2 o'clock respectively. 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 and feel your shoulders stretch. 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. Action 3: The main targets of upright waist twisting are abdomen, shoulders and back. 1. Like the initial posture of the "rear rudder", the toes are forward, the legs are shoulder width, 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 action 1~3, shake your whole body, relax your muscles, and then move on to the next action. Action 4: The main goal of super hula dance: abdomen, lower back and cultivating the overall balance of the body. Correct: Raise your chin, keep your shoulders, chest and head steady, and keep your 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: Rope loop (similar to the riding action of western cowboys) Main targets: biceps brachii and triceps brachii. 1. Hold the hula hoop tightly and lift it to 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. After rotating for one minute, change the other hand and hold on for 10 minute.