The benefits of hula hoop:
1. Turning the hula hoop can not only slim the waist, but also help the bodybuilding of the legs and arms.
2. Weight reduction: The central force generated by the spring has an exercise effect that is three times heavier than the actual weight. Through the spring massage to the waist and a lot of body movements when turning the hula hoop, you can effectively burn body fat and achieve the purpose of fitness while losing weight.
3. Squeeze acupuncture effect: Give the abdomen and waist a squeezing effect like massage and acupuncture.
4. Treatment of constipation: A spring hula hoop is often wrapped around the waist, which can stimulate the intestines, treat constipation and effectively eliminate the pain caused by constipation.
Disadvantages of hula hoop:
Turning hula hoop mainly depends on the waist, fully exercising the lumbar muscles, abdominal muscles and lateral lumbar muscles, twisting 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 also easy to cause intestinal volvulus.
Matters needing attention in hula hoop rotation:
1. The first thing to note is that the exercise time should not be too long. The continuous exercise of normal adults is 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. The best fat-reducing exercise is aerobic exercise, which should last for 30 ~ 50 minutes, such as swimming, running and cycling.
2. Don't exercise for too long at a time. Choose a hula hoop with moderate weight. Not suitable for people with lumbar muscle strain or calcium deficiency. Do not exercise before and after meals 1 hour; Don't put a hula hoop around your neck to exercise; Children play hula hoop just for entertainment; Women avoid exercise during pregnancy and menstrual period.
Is it really slimming to shake the hula hoop? In order to achieve slimming effect, the following points must be considered:
1. How long does exercise take to achieve fitness?
Shaking the hula hoop is a full-body exercise, which can achieve the effect of slimming, but the exercise time must be long enough. Because the intensity of hula-hoop shaking is not very strong, only by extending the exercise time and continuing to exercise to the stage of aerobic exercise can we consume the fat and excess calories stored in the body. How long should I shake it to achieve fitness effect? You may wish to refer to the "333" campaign promoted by the State Sports Commission. You exercise for at least 30 minutes three times a week, and your heart beats 130 times. Because the exercise intensity of shaking hula hoop is not enough, if you want to improve your heart rate, you must speed up the shaking.
2. The heavier the hula hoop, the better the effect.
In fact, the heavier the better. Perhaps the heavy hula hoop needs a lot of strength at first, but later it becomes an inertial movement. The key is that the exercise time must be long enough, otherwise short-term strenuous exercise only belongs to anaerobic exercise, which will only bring muscle pain and will not consume excess calories. In addition, the hula hoop will hit the internal organs (such as kidneys) in the abdomen and back when shaking, and the hula hoop that is too heavy will hit the internal organs relatively, which may lead to the crisis of hurting the internal organs, so choose a moderate weight!
3. Not suitable for people with lumbar muscle strain or calcium deficiency?
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.