Hula hoop thin waist method one
Supine stretching
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
Slimming nest 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.
High altitude stretching
Action essentials: lift the left leg, the right leg supports the weight of the body, the left arm is unfolded into a side lift, the right arm is straightened and moves with the left 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
Slimming effect: stretch the side waist and reduce the fat on both sides of the back waist.
Slimming nest 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.
Hula hoop thin waist method II
Arabes
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 would like to remind everyone that the hands in front should be stretched as far as possible, the eyes should also look in the direction where the hands are stretched, and the limbs should be fully stretched.
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
Slimming effect: increase waist strength and stretch muscles around the waist; Stretch leg lines and reduce leg fat.
Slimming nest I remind: the lifted legs are as close to the upper body as possible, all perpendicular to the ground.
Shang Hu Tila
Action essentials: legs are shoulder width apart, put the hula hoop around your waist, raise your big arm horizontally, keep your elbows flush 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 you: don't lift your feet, try to pull your body up, and pushing your waist forward doesn't mean pouting your ass.
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 need to straighten your arms. As long as the hula hoop is pulled to the limit without hurting the body, it will bring good slimming effect. What are you hesitating about?
Six Precautions for Hula Hoop Thin Waist
1. Choose a hula hoop that suits you.
The heavier the hula hoop, the better the effect. The key is to exercise longer. Hula hoop exercise also belongs to aerobic exercise. Since it is aerobic exercise, of course, the longer the exercise time, the better the weight loss effect, and the hula hoop that is too heavy will hit the organs in the abdomen and back during the rotation, which may hurt the organs, so choose the hula hoop that suits your weight. I suggest choosing a hula hoop, preferably wrapped in rattan, which is moderate in weight, will not cause harm to the body and has a good weight loss effect.
2. Not everyone is suitable for hula hoop.
Although hula hoop is a good waist-thinning exercise, it is not suitable for people with lumbar muscle strain or calcium deficiency. Turn the hula hoop and lean back. Only by exercising the psoas, lateral psoas and abdominal muscles can we tighten the lower abdomen and achieve the goal of slimming the waist. So, if you are this kind of person, it's better to use hula hoops less.
3. How long does it take to lose weight by hula hoop?
After choosing a hula hoop, you can start to lose weight. Hula hoop is an aerobic exercise that consumes less calories, so it can burn fat continuously. In order to achieve the best slimming effect, it should be done once a day for 30 to 40 minutes each time. Only in this way can the fat in the waist and abdomen burn up a little under the dual effects of exercise and massage to achieve the best effect of slimming waist.
4. Warm-up should be done before hula hoop.
Before carrying out the hula hoop warm-up exercise, we should do some proper warm-up exercises to make all links active and prevent sudden exercise after exercise from causing injury. Especially in the waist, you should twist it a few times to exercise your waist muscles. Only in this way can the waist strain caused by hula hoop rotation be avoided.
5, hula hoop rotation speed should be uniform
When you turn the hula hoop, you should keep a steady and even movement, so as to play the best role of the hula hoop. Just feel relaxed and breathe smoothly. You can walk a little to avoid fatigue of local muscles and joints caused by repeated exercise for a long time.
6. After hula hoop, you can do some simple body relaxation exercises.
For example, gently patting the waist and abdomen with both hands to accelerate blood circulation can make the waist-slimming effect last. Besides exercise, we should also pay attention to diet. Drink more lactic acid bacteria drinks. Increase lactic acid bacteria and cellulose to improve constipation. At the same time, drink plenty of water every day and keep drinking 2000 ml of water every day. This value does not include drinks such as juice, coffee and milk tea.
Hula hoop thin waist method article:
1. Three ways to lose weight quickly
2. Effective exercise methods for thin waist
3. Ways for boys to lose weight quickly.
4. Use hula hoop correctly to lose weight