What are the benefits of hula hoop?
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.
What are the disadvantages of hula hoop?
1. Hula hoop is a simple waist exercise with little exercise. It is not realistic to achieve slimming effect by this action alone. Moreover, the twisting and swaying part of the hula hoop is just at the junction of the thoracolumbar spine. When the spine is excessively twisted or the abdominal pressure suddenly increases, the pressure in the spinal canal may suddenly change, 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 should exercise continuously 15-20 minutes. 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, long-term torsion in the same direction is also prone to intestinal volvulus.
Matters needing attention in hula hoop rotation
1, generally speaking, a turnover of 4-6 times, each time 2-3 groups, each group of 20-30 minutes, with a break of 20-30 minutes, generally not more than 45 minutes.
2. Hula hoop waist-thinning is a kind of waist-thinning exercise with moderate exercise intensity, which is suitable for teenagers, people with poor waist and abdominal muscle strength, obese middle-aged people, young men and women with more fat accumulation at the waist, and people with a large proportion of waist circumference measured by physical fitness.
3, children and the elderly with caution, lumbar hyperosteogeny, lumbar disc herniation and hypertension, heart disease patients are not suitable for use.
4. It's not that the heavier the hula hoop, the better the slimming effect. Maybe the heavier hula hoop needs more strength to swing at first, but then it becomes an inertia. In fact, the key to hula hoop slimming is the time of exercise, otherwise short-term strenuous exercise only belongs to anaerobic exercise, which will only bring muscle soreness and will not consume excess calories. Moreover, when the hula hoop shakes, it will hit the internal organs (such as kidneys) in the abdomen and back. Too heavy hula hoop has a greater impact and may hurt the internal organs. If you want to avoid this situation, you should choose a hula hoop with moderate weight.
5, any exercise, the time can not be too long, the hula hoop is the same, especially when you start to use hula hoop, you should pay more attention to this problem, otherwise you may understand the pain of bending over the next day. It is very appropriate to control the hula hoop exercise time to about 20 minutes. If you are awesome and can control it for 30 minutes, you will find obvious improvement after half a month.
6. For women in the physiological period, it is best not to use this kind of action. Although it is not very intense, it still needs attention. Not suitable for the elderly or patients with calcium deficiency, osteoporosis, or patients with lumbar diseases, otherwise it may have unimaginable consequences.
7. Moderate range of activities. The hula hoop twists and swings just at the junction of thoracolumbar vertebrae. When the spine is excessively twisted or the abdominal pressure suddenly increases, it may lead to the sudden change of the pressure in the spinal canal, which may lead to the rupture of blood vessels and excessive torsion of the waist, which may easily lead to lumbar muscle strain, lumbar facet joint hyperplasia and lumbar disc herniation.
8. Do a set of warm-up exercises at the beginning of each time, so that all links are activated to prevent sudden actions from causing injuries afterwards.
9. When rotating the hula hoop, it is necessary to maintain a stable and even movement in order to give full play to the 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.
10, after hula hoop, you can do some simple body relaxation exercises, such as gently patting your waist and abdomen with your hands to speed up blood circulation, which can make the waist-slimming effect last.
1 1, 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.
Is the hula hoop as heavy as possible?
When choosing a hula hoop, the heavier the better. The faster you spin, the more calories you burn. If it is too heavy, it will hurt. If you want to slim your waist, if it is too light, it will have no effect. And too light to rotate easily. For example, the hula hoop made of plastic is too light to rotate and is not suitable for losing weight.
The key to the selection of hula hoop weight is to find the one that suits you, the sports skills should be in place, and the exercise time should be appropriate. Otherwise, short-term strenuous exercise will only bring muscle pain and will not consume excess calories. Excessive exercise can easily cause muscle strain or sprain.
In short, you must choose a hula hoop with moderate strength. The average adult can choose a hula hoop of about one kilogram. Or according to the energy load of the index finger and middle finger.