1. Disadvantages of Hula Hoop: 1, Hula Hoop is a simple waist exercise with a small amount of exercise. It is not realistic to achieve slimming effect by this kind of exercise alone, and the twisting and swinging of Hula Hoop is just at the junction of thoracolumbar vertebrae. 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, pull ring fitness should pay attention to science, 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. Second, the benefits of hula hoop: 1, can be used to slim the waist, but also a good helper for leg and arm fitness. 2, squeezing acupuncture effect: like massage, acupuncture to squeeze the abdomen and waist. 3, treatment of constipation: often wrapped in a spring hula hoop around the waist, can stimulate the intestines, treat constipation, effectively eliminate the pain caused by constipation. 4. 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. Some notes on hula hoop: 1. How long can exercise achieve fitness effect? 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 hula hoops mainly rely on the waist, fully exercise the lumbar muscles, abdominal muscles, lateral lumbar muscles and other parts, and insist 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.