The correct posture of hula hoop, hula hoop is a kind of sports equipment that many people know in our life, and it is a kind of exercise that can exercise the whole body. Turning the hula hoop can also get a good weight loss effect. Let's learn about the correct posture of hula hoop.

The correct posture of hula hoop 1 1. Rear rudder style

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 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.

Second, bend forward

1. Stand with your feet shoulder-width, hold the hula hoop with your hands at 10 and 2 o'clock respectively and put it in front of your feet. 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.

The benefits of hula hoop

1, thin waist

As everyone thinks, hula hoop can achieve the purpose of slimming waist, and it is also a good helper for stovepipe and arm.

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 spring can produce a force at the center of the circle, which is three times heavier than the actual weight. When you turn the hula hoop, you can burn body fat by massaging the waist and a large number of limbs through the spring, and you can also achieve the purpose of fitness in the process of losing weight. It can be said that you can lose weight and exercise at the same time.

Can hula hoop slim the waist?

Turning hula hoop is a very common sport. Many sisters who love beauty turn hula hoops to reduce the fat and fat around their waists. There are also many people who question whether turning a hula hoop can slim your waist.

Of course, you can slim your waist by turning the hula hoop, because it is a continuous exercise. When you enter the aerobic exercise stage, you can fully exercise the fat and muscles in your waist and abdomen to achieve the effect of slimming your waist. In addition, hula hoop can also help intestinal peristalsis, promote defecation and effectively prevent constipation.

The correct posture of hula hoop 2. The correct posture of hula hoop.

The correct posture of hula hoop is mainly as follows.

1. Stand with your feet shoulder width apart, put your body in the hula hoop, and hold the hula hoop with your hands at your waist, keeping a distance of 30 cm from your body. Hold the hula hoop at 3 o'clock and 9 o'clock.

2, chest and abdomen, while inhaling, turn the hula hoop clockwise with both hands. Then the waist is stressed and begins to swing clockwise. Put your left hand directly above your head and your right hand behind your hips. Hold on for a few tens of seconds, then stop.

3. Then turn the hula hoop counterclockwise, put your right hand directly above your head, put your left hand behind your hips, and keep the rest unchanged. Hold on for dozens of seconds before stopping.

Hula hoop is a moderate-intensity exercise, and mainly depends on the waist, which has the function of losing weight and binding the waist, and also helps to relieve constipation, because it can stimulate the intestine and promote intestinal peristalsis. But it is not suitable for the elderly, mainly because the elderly are older and most of them have osteoporosis, which is easy to aggravate lumbar muscle strain and increase the risk of fracture.

In addition, patients with lumbar diseases, such as lumbar hyperosteogeny and lumbar disc herniation, are prohibited from turning hula hoops. Such patients have problems with the lumbar spine. Turning the hula hoop will lead to more serious symptoms, and even accelerate muscle weakness, atrophy, paralysis and other symptoms.

Hula hoop slimming tips.

Tip 1: Choose a hula hoop with moderate weight.

It is not that the heavier the hula hoop, the more helpful it is to lose weight. You need to choose according to your own conditions, not blindly.

Tip 2: Exercise for at least 30 minutes at a time and exercise three times a week.

Generally speaking, aerobic exercise will start to burn body fat after half an hour, and the first ten minutes are basically just warm-up. Therefore, it is recommended to turn the hula hoop for at least 30 minutes at a time, with a heartbeat of 130 and exercise three times a week, so as to burn body fat and consume calories.

Tip 3: Choose hula hoop to lose weight according to the actual situation.

Not everyone is suitable for hula hoop to lose weight. As the hula hoop rotates mainly by waist strength and takes a long time to exercise, it is suggested that patients with lumbar muscle strain, spinal injury, osteoporosis and the elderly should not rotate to avoid sprain.

When is the best time to turn the hula hoop?

There is no regulation on how to turn the hula hoop in a day, but it can inhibit the peristalsis of the gastrointestinal tract and cause damage to the gastrointestinal tract. Therefore, it is generally best to eat in the middle of the morning (9:00- 1 1:00) or in the middle of the afternoon (3:00-5:00) to lose weight, or it is also good to choose 1 hour after meals.

1, advantages of hula hoop in half morning or half afternoon:

One is that at this time, the body is in good condition and suitable for exercise. In addition, fasting exercise can strongly reduce fat and will not cause physical discomfort because of fasting. Also, during these times, the food in the stomach is digested into the intestine, and the peristalsis of the intestine has absorbed and decomposed the food. The stimulation of hula hoop on abdomen will not affect the normal function of gastrointestinal tract.

2. Advantages of hula hoop after meal 1 hour:

Just after eating, my stomach is full, and most of the blood runs in my stomach. At this time, hula hoop affects digestion, which is not conducive to weight loss and can also cause stomach problems. Therefore, if you turn after a meal, it is best to choose 1 hour after a meal, because at this time, food is almost digested in the stomach, and exercise can also accelerate the burning of body fat.

The correct posture of hula hoop 3. How is the hula hoop backache? It's caused by lumbar muscle strain.

Low back pain is mainly caused by local lumbar muscle strain, which is easier for beginners. Too heavy hula hoop selection and too long time to turn hula hoop are the reasons for lumbar muscle strain. Hula hoop itself is relatively heavy, and sudden and repeated torsional impact will cause pain.

Caused by lumbar disc herniation

If there is lumbar disc herniation, it will aggravate the condition after turning the hula hoop. General fitness experts do not recommend that patients with this disease practice hula hoop.

How to relieve the backache from hula hoop?

If the pain is caused by lumbar disc herniation, stop practicing immediately and seek medical advice. If a sudden increase in exercise leads to lumbar muscle strain, the following methods can be considered to alleviate it.

Hot compress decompression

If the waist and abdomen ache badly the next day after hula hoop, you can use a hot towel to apply 10- 15 minutes to relieve local muscle pain.

Massage relief

When muscle aches, you can massage and knead locally to promote blood circulation, and it is best to drop 1-2 drops of essential oil, which can relieve the feeling of muscle aches more quickly.

Eat alkaline food

There is a saying that muscle aches after exercise are caused by lactic acid accumulation, which can be neutralized by eating some alkaline foods. Although this statement is said by many people to be unscientific, most fruits and vegetables are alkaline foods and contain a lot of vitamin C. Eating more is really beneficial to the recovery of muscle tissue.

Four elements of hula hoop: 1. Don't use too heavy hula hoop.

Hula hoops with some weights will have a good massage effect. Nowadays, many hula hoops are particularly heavy, but they are not suitable for ordinary women. Hula hoop is too heavy, which is not conducive to long-term shaking at first, and is not conducive to body coordination. Shaking a heavy hula hoop for a long time will increase the burden on internal organs and muscles.

Never abuse your body too much, even if the bones around the pelvis are damaged after a long time of impact. Hula hoop can't be too heavy, but it can't be too light, because a hula hoop that is too light will be particularly laborious to turn. The weight of the hula hoop is best borne in the middle finger.

Element 2: It is best to turn the hula hoop for more than 30 minutes.

After choosing your own hula hoop, you can stick to regular and quantitative exercise. At the initial stage of using hula hoop, there may be pain in the waist and abdomen the next day, and it will gradually improve in the future.

So you can step by step from once every four days to once a day or once every two days. Hula hoop belongs to aerobic exercise that consumes less calories. Exercise that burns fat slowly and continuously is good exercise. In order to achieve the best slimming effect, exercise should be kept for more than 30 minutes. Let the fat in the waist and abdomen burn a little under the dual action of exercise and massage.

Element three, the hula hoop is not easy to rotate too fast.

Turn the hula hoop smoothly and evenly, not too fast and too hastily. It is advisable to feel relaxed and breathe smoothly. Don't be too stiff under your feet, you can walk a little bit to avoid local muscle and joint fatigue caused by repeated exercise for a long time.

Element 4: Healthy whole-body exercise

Hula hoop can slim the waist and abdomen, but it is still full-body exercise and very healthy. After the hula hoop is finished, you can also do a simple whole body relaxation and gently pat your waist and abdomen with your hands to make the blood circulation unimpeded.