Before you start to turn the hula hoop, you should do warm-up exercises and relax your waist muscles to avoid sprain.

Hula hoop weight loss method:

Generally speaking, turn 4-6 times a week, 2-3 groups at a time, each group is 20-30 minutes, with a break of 20-30 minutes, generally no more than 45 minutes. Turning hula hoop is a full-body exercise, which can achieve the effect of slimming, but only if the exercise time is long enough. Because the strength of hula hoop is actually not strong, only by appropriately extending the exercise time and continuing activities can we reach the stage of aerobic exercise, and only in this way can we consume the fat and excessive calories stored in the body.

How to choose a hula hoop:

Many people think it is better to choose a heavier hula hoop, which can use more force and lose more fat. Actually, it is not. The key lies in personal physique and figure. If you have a poor physique and a small figure, choose a heavier hula hoop, and it will take a lot of effort when you start throwing it. For you, it will become strenuous exercise. But if your time is not long enough, such short-term strenuous exercise is only anaerobic exercise, and you will only feel pain all over your body, but you will not lose weight. Moreover, a hula hoop that is too heavy will hit the organs in the abdomen and back when shaking, which may hurt these parts. Therefore, it is recommended to choose a hula hoop with moderate weight.

Who is not suitable for hula hoop to lose weight?

Waist rotation belongs to moderate exercise intensity. Teenagers, people with poor waist and abdominal muscle strength, people with moderate tolerance for obesity, young men and women with more waist fat accumulation, and people with large waist circumference can turn hula hoops to slim their waists. However, children, the elderly, patients with lumbar hyperosteogeny and lumbar disc herniation should use it with caution, and patients with hypertension and heart disease should not use it.

Appropriate exercise duration:

In fact, no matter how you lose weight, you must remember one thing. Only aerobic exercise can consume fat and a lot of energy in your body, so it is useless to play broadsword like Song Wu. Short-term strenuous exercise belongs to anaerobic exercise, which will only bring great pain to the waist muscles, but can't lose your bucket waist and excess calories. Hula hoop shaking exercise intensity is not very strong. Only by extending the exercise time and continuing to exercise can you reach the stage of aerobic exercise, and only at this stage can your thin waist A plan be effective. The best continuous exercise time for normal adults is 15-20 minutes, and the best daily exercise time is 30-50 minutes. The time should be kept at 30 ~ 50 minutes.

Hula hoop is a favorite sport for many women who love beauty, because it not only requires low space, but also is simple and convenient to operate. In order to turn themselves into a devil's figure, many girls will do everything possible to try different sports methods. At present, hula hoop is a fashionable fitness exercise, which can be completed in a small range of activities. But now many people worry that hula hoop is basically exercised in the abdomen. Will it cause gastroptosis or uterine ptosis after a long time?

Turning the hula hoop will not cause uterine prolapse or gastroptosis.

Some unmarried female friends who usually like to turn the hula hoop often worry that turning the hula hoop for a long time will lead to uterine prolapse and eventually infertility. Experts said that so far, there is no case of uterine prolapse caused by hula hoop rotation in clinic.

Most patients with uterine ptosis are postmenopausal women, aged about 60 years old, with long labor process and too many children. Uterine ptosis is easy to occur due to their own factors such as pelvic floor hypoplasia or injury, and it is rare for girls or women who have just given birth to children. Generally speaking, there is no need to worry that turning hula hoop will lead to uterine prolapse, but for some people with poor constitution, some of their organs may be fragile. It is best to avoid hula hoop, otherwise it may cause endometriosis in uterus and ovary.

Experts pointed out that the organs in the abdominal cavity of the human body have their own positions, and very little exercise will lead to dislocation. Generally, the rotation of hula hoop will not cause gastroptosis, but it is best not to practice immediately after meals and do not exercise vigorously, otherwise the stomach will be too much and may cause physical damage.

People with a history of gastroptosis had better not do this exercise. From this point of view, people who are afraid that the hula hoop will cause uterine prolapse or gastroptosis can turn the hula hoop as usual as long as they are healthy.

Turning the hula hoop can keep fit and slim down, but it is not suitable for everyone.

Usually, people use the strength of the waist and abdomen to turn the hula hoop, and other parts of the body can basically remain motionless. Therefore, hula hoop can make the muscles of waist, abdomen and buttocks get great exercise. Want to achieve the effect of bodybuilding, generally need to turn 15~20 minutes, because this sport belongs to anaerobic exercise, exercise intensity is low. Short-term exercise is likely to only make the muscles of the waist and abdomen feel sore, but it will not consume too much fat. If you want to lose weight, you should generally exercise for at least 30 minutes. With the increase of intensity, the effect of slimming will be better. But in order to lose weight, don't blindly choose hula hoop and exercise for too long, otherwise it will easily damage the muscles of the waist and abdomen or produce congestion. It is best to control the exercise time according to your physical condition.

Although this sport has its advantages, it is not suitable for everyone. Experts remind that children and the elderly should pay special attention and it is best not to do such sports. The child's body is underdeveloped and the old man's organs are aging, which is not suitable. Adults are the most suitable group for exercise.

In addition, for people with lumbar disc herniation and lumbar hyperosteogeny, or people with high blood pressure and low blood pressure, and patients with heart disease, it is best not to turn the hula hoop, and you can choose other soothing exercises instead. Before turning the hula hoop, it's best to do some stretching exercises to pull apart the ligaments to prevent spraining some parts of the body.