First, the main role: regular participation in hula hoop sports can keep a good figure, so that the muscles of the waist, abdomen, buttocks and legs of the body are not stiff.
Hard and unchangeable. Strong muscle strength, strong body shape, good range of physical activities and sports ability are important manifestations of life activities and values. Fitness people can carry out various waist and abdomen movements of hula hoop according to their own physical strength and experience.
Second, hula hoop weight loss method:
STEP 1: Rear rudder type-main targets: arms, upper arms, waist and back.
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 and 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.
Step 2: Bend forward-main targets: back, arms and shoulders.
1. Stand with your feet shoulder width apart. Hold the hula hoop with both 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 as shown in the figure, and feel the stretching of your shoulders.
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 second, slowly stand upright.
Step 3: Straighten your waist-main targets: abdomen, shoulders and back.
1. Like the initial posture of the "back rudder", the toes are forward, the legs are shoulder width apart, and the head is in line with the spine.
2. Turn the body to the left and right respectively until the chest and head face one side, hold 10 second, and take a deep breath.
Note: After completing the warm-up exercise of pulling 1-3, shake your whole body, relax your muscles, and then move on to the next movement.
Step 4: Super Hula Dance-Main objectives: abdomen, lower back and overall balance of the body.
Correct: Raise your chin, keep your shoulders, chest and head steady, and keep your knees relaxed.
Mistake: When you turn the hula hoop, don't stare at it (otherwise it will disturb the whole rhythm), and don't bend over or exaggerate the rotation.
1, let the hula hoop rotate around the waist, which can be left or right.
2. Turn slowly at the beginning to find the rhythm.
3. Next, put your hands on your head (this action can keep your body stable).
Hula hoop aerobic exercise
4. Stop after turning for 3 minutes, and then turn in the opposite direction for 3 minutes.
Challenge link: noose-like a cowboy grabbing a horse.
Main objectives: biceps brachii and triceps brachii.
1. Hold the hula hoop tightly and lift it to your head. Get ready to throw things and slowly shake the hula hoop (just like trapping prey with a rope).
2. Every time you turn the hula hoop, you grab it first and then let it go. Once you start, open your palm and let the hula hoop rotate around it.
3. Change the other hand every turn. * * * Hold on 10 minutes.