Hula hoop is a low-intensity fitness method, which is outstanding in evenly reducing fat and shaping waist and abdomen lines. We like to use it to reduce the belly fat, but the traditional hula hoop will do some damage to the internal organs if it is played for a long time. The popular soft hula hoop in South Korea adopts spring soft structure, which overcomes many adverse effects brought by hard hula hoop.
Moreover, it can be used not only as a traditional hula hoop, but also as a stretcher with various parts bent at various angles, so that you can not only have a charming waist, but also complete the whole body weight loss plan. Friends who are too lazy to go out at home are strong.
Move: Stretch high.
Action essentials: lift the left leg, the right leg supports the weight of the body, the left arm unfolds into a side lift, the left arm straightens the right arm, the hula hoop is held by both hands, and the arm is straightened and lifted. At the same time, the upper body rotates about 45 degrees to the left and rear. Hold for 5 seconds, repeat 5 times, and then turn to the right.
Target area: waist
Effect: Stretch the side waist and reduce the fat on both sides of the back waist.
I remind: both arms must be straight; The head rotates with the twisting of the upper body, and the whole upper body forms a perfect arc.
Action: Sit on the ground and lift your legs.
Action essentials: sit on the ground, hold the ground with your right hand, and bend your right leg at the same time. Hold the hula hoop with your left hand, hook your left foot, straighten your left leg, and try your best to lift it perpendicular to the ground. Hold 15 second, repeat for 5 times and then change the right leg.
Target parts: waist and legs
Effect: increase waist strength and stretch muscles around the waist; Stretch leg lines and reduce leg fat.
I remind: Lift your legs as close to your upper body as possible and keep them perpendicular to the ground.
Action: Arabis
Action essentials: stand on one foot with your left foot, raise your right leg as high as possible to be parallel to the ground, hold the hula hoop with your right hand and hook it with your right foot. Put your left hand in front of your body. Hold 10 second, repeat 5 times, and then switch legs.
Target parts: abdomen, back and legs.
Slimming effect: tightening abdominal muscles; Reduce back fat; Stretch leg lines and reduce leg fat.
I remind: the hand in front should be stretched as far as possible, the eyes should also look at the direction of the hand, and the limbs should be fully extended.
Action: pull up.
Action essentials: legs are shoulder width apart, put the hula hoop around your waist, raise your big arm horizontally, make your elbow level with your chest, bend your forearm, and hold the hula hoop with both hands. Lean forward and lean back as far as possible. Hold 15 second, repeat 15~25 times.
Target parts: hips and waist.
Slimming effect: make hips more warped; Sculpture waist curve
I remind: don't lift your heels, try to pull your body up, and pushing your waist forward doesn't mean pouting.
Action: Stretch on your back
Action essentials: Lie flat on the mat, legs are naturally separated, knees are slightly bent, heels are stepped on the hula hoop, arms are close to both sides of your body, and both hands hold the hula hoop. The contraction of the abdominal muscles lifts the shoulders and head off the ground, and the lower back is still attached to the floor. Hold 10 second and repeat 15~25 times.
Target parts: abdomen and waist.
Slimming effect: flat abdomen; Tighten the waist muscles
I remind: don't lift your upper body; Don't lift your toes off the ground when you step on the hula hoop with your heels.
Action: chest stretching
Action essentials: feet are slightly wider than shoulders, hold hula hoop with both hands and put it on your chest. Focus on the left leg, hold the hula hoop with your right hand, pull the hula hoop along the left leg with your left hand until the limit, and lean back to the left. Hold 15 second, repeat for 5 times and then change to the right.
Target parts: abdomen and waist.
Slimming effect: eliminate small belly; Make the waistline more perfect
I remind you: stand with your toes pointing parallel to the right, because your arms are different in length, so you don't have to straighten your arms, just pull the hula hoop to the limit.
Abdominal exercises