It is also a good helper for leg and arm bodybuilding.
2. Squeeze acupuncture effect
Give the abdomen and waist the same squeezing effect as massage and acupuncture.
Step 3 treat constipation
Often use a spring hula hoop around the waist, which can stimulate the intestines, treat constipation and effectively eliminate the pain caused by constipation.
Step 4 lose weight
The central force generated by the spring has a movement effect that is three times heavier than the actual weight. Through the spring massage to the waist and a lot of body movements when rotating the hula hoop, you can effectively burn body fat and achieve the purpose of fitness while losing weight.
The disadvantage of hula hoop rotation is 1. Hula hoop is a simple waist exercise, and the amount of exercise is very small. It is not realistic to achieve slimming effect only by this action. And the hula hoop twists and swings just at the junction of the thoracolumbar spine. When the spine is excessively twisted or the abdominal pressure suddenly rises, it may cause a sudden change in the pressure in the spinal canal, leading to the rupture of blood vessels.
2. Research into fitness should be scientific, otherwise it will be counterproductive. The first thing to note is that the exercise time should not be too long. Normal adults exercise continuously 15? 20 minutes is best; Hula hoop should not be too heavy, the size should not be too big, and the weight is probably the degree that the index finger and middle finger can bear the weight; People with lumbar muscle strain, spinal injury and osteoporosis are not suitable for this sport.
3. Turn the hula hoop mainly by the waist, fully exercise the lumbar muscles, abdominal muscles and lateral lumbar muscles, and twist the waist for a long time, which is easy to cause or aggravate lumbar muscle strain, lumbar facet joint hyperplasia and lumbar disc herniation. People suffering from osteoporosis will aggravate their condition, and the elderly and people with poor heart function are prone to induce arrhythmia or heart failure. In addition, twisting in the same direction for a long time is easy to cause intestinal volvulus.
Avoid hula hoop danger
1. Healthy people should do some stretching exercises to stretch ligaments before turning hula hoop to avoid sprains.
2. Turn the hula hoop half an hour before meals, and after meals 1 hour.
3. Hold on for about 20 minutes at a time.
4. When turning, be sure to turn left and right evenly. For example, first turn left 10 minutes, and then turn right 10 minutes, so that the stress on both sides of the abdomen can be uniform.
5. It is recommended to do a slight abdominal massage after turning the hula hoop, which will help the burning of fat.
What are the skills to turn the hula hoop? 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, hold out your chest, and try to clamp your shoulder blades.
2. Turn the hula hoop clockwise.
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.
Analysis of three problems of hula hoop rotation 1, not suitable for people with lumbar muscle strain or calcium deficiency.
Exercise intensity and adaptive crowd: waist rotation exercise belongs to moderate exercise intensity. Teenagers, people with poor waist and abdominal muscle strength, obese middle-aged people, young men and women with more waist fat accumulation, and people with a large proportion of waist circumference measured by physique. Children and the elderly should use it with caution. Patients with lumbar hyperosteogeny and lumbar disc herniation are contraindicated, and patients with hypertension and heart disease are not suitable.
Because the hula hoop mainly depends on the waist shaking, the waist muscles, abdominal muscles, lateral lumbar muscles and other parts are fully exercised, and insisting on exercise can achieve the effect of tightening the waist and abdomen. However, it should be reminded that people with lumbar muscle strain, spinal injury, osteoporosis and the elderly are not suitable for this sport. In addition, before shaking the hula hoop, you should do some stretching exercises to stretch the ligaments to avoid sprains. Exercise doesn't take a day or two, and neither does obesity. 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 that you will soon become a gentle and graceful family member.
2. Turning the hula hoop will not cause uterine prolapse or gastroptosis.
Uterine prolapse patients are mostly postmenopausal women, aged about 60 years old, who have experienced a long delivery process and too many children. Due to their own factors, such as pelvic floor hypoplasia or damage, uterine prolapse is prone to occur. Girls and infertile women generally don't have to worry that turning the hula hoop will cause uterine prolapse, but for some people with poor physique, some of their organs may be fragile, so it is best to avoid turning the hula hoop, otherwise it may cause endometriosis in the uterus and ovaries.
I remind you that generally, turning the hula hoop will not cause gastroptosis, but don't practice immediately after meals and don't do large-scale exercise, or your stomach will be overwhelmed and may cause physical damage. People with a history of gastroptosis had better not do this exercise.
From this point of view, people who are afraid that the hula hoop will cause uterine prolapse or gastroptosis can turn the hula hoop as usual as long as they are healthy.
3, hula hoop can be bodybuilding and slimming, but not everyone can.
Usually people use the strength of the waist and abdomen to turn the hula hoop, so turning the hula hoop can make the muscles of the waist, abdomen and buttocks get great exercise. Want to achieve the effect of bodybuilding, generally need to turn 15-20 minutes, because this exercise belongs to anaerobic exercise, exercise intensity is low. Short-term exercise is likely to only make the muscles of the waist and abdomen feel sore, but it will not consume too much fat; If you want to lose weight, you should generally exercise for at least 30 minutes. With the increase of intensity, the effect of slimming will be better. But in order to lose weight, don't blindly choose hula hoop and exercise for too long, otherwise it will easily damage the muscles of the waist and abdomen or produce congestion. It is best to control the exercise time according to your physical condition.