The advantage of hula hoop is that you can slim your waist.
It is also a good helper for leg and arm bodybuilding.
Extrusion acupuncture effect
Give the abdomen and waist the same squeezing effect as massage and acupuncture.
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.
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 the harm of hula hoop 1. Healthy people should do some stretching exercises and stretch ligaments before turning hula hoops 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.
The correct way to turn the hula hoop should also master the direction of rotation. Take 10 minute as an example, the left and right rotation must be the same, both of which are 5 minutes. If you only turn in one direction, muscle strength and stimulation will become uneven, and the waistline will not look so good!
Key points 1: When you turn the hula hoop, don't skew your posture, your back muscles must be straight, your upper body should be fully extended upward, and you should always turn in the right posture to maintain a sense of balance.
Point 2: Many people turn hula hoops with their waist and abdomen from the beginning. In fact, this method is wrong. The hula hoop should be lifted to the back, and the hula hoop should be attached to the back, starting from the height of the back.
The third point: actually, the waist of the hula hoop is thin, which does not mean that the hula hoop is rotated with the waist and abdomen to achieve the effect. The real function is to skillfully move the waist and abdomen back and forth, so that the hula hoop automatically rotates above the waist, so don't rotate the hula hoop with the waist and abdomen, which is easy to be sprained by the hula hoop!
Precautions for hula hoop: Hula hoop is not easy to turn 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.
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.
Don't use too heavy hula hoop.