1. How long does exercise take to achieve fitness?
Exercise frequency: 4~6 times a week, 2~3 groups each time, 20~30 minutes for each group, and 20~30 minutes for rest between groups, generally no more than 45 minutes. 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 should exercise for at least 30 minutes three times a week, and your heart will beat 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.
If you are still worried about obesity, you can add a letter: 7? 7? 3? 1? 6? 8? 2? 0? 3? Or Xiao Xiaoyu, a nutritionist at Baidu.
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 touch the organs in the abdomen and back when shaking (such as the kidney hula hoop sports competition), and the hula hoop that is too heavy will touch the organs relatively, which may lead to the crisis of organ injury, so choose a moderate weight!
3, not suitable for people with lumbar muscle strain or calcium deficiency.
Exercise intensity and adaptive crowd: waist rotation exercise belongs to moderate exercise intensity. Teenagers, people with poor waist and abdominal muscle strength, obese middle-aged people, young men and women with more waist fat accumulation, and people with a large proportion of waist circumference measured by physique. Children and the elderly should use it with caution. Patients with lumbar hyperosteogeny and lumbar disc herniation are contraindicated, and patients with hypertension and heart disease are not suitable. 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. Exercise doesn't take a day or two, and neither does obesity. No matter what kind of sports you are engaged in, you should remember to grasp a principle: long and continuous, a little breathless but not too breathless. I believe that you will soon become a gentle and graceful family member.
Turn hula hoop
Hula hoop just twists and swings at the junction of thoracolumbar vertebrae. Old people pay more attention to losing weight than physical fitness, but to health. Whether it is hypertension, heart disease or diabetes, a very important preventive measure is to keep weight. In order to achieve this goal, people began to play hula hoop, which was all the rage in the early 1990s. But experts believe that hula hoop is not a large amount of exercise, and it is difficult to achieve the effect of losing weight. Once the activities are improper, it is easy to cause a bad hula hoop for beautiful women.
The consequence is that hula hoop is a simple waist exercise, and the amount of exercise is not large. In order to lose weight, you must have enough exercise time and continuous exercise to consume the fat and excess calories stored in your body. It is basically required to exercise for at least 30 minutes three times a week, and the heartbeat reaches 130 times per minute. The organs in the abdominal cavity of human body have their own positions, and general exercise rarely causes dislocation, but some people with poor physique are prone to change the position of abdominal organs, such as gastroptosis, ectopic uterus and ectopic ovary. The position of the pancreas is deep in the abdominal cavity, which is not easy to change, but it may be damaged by a wide range of rotation. Great body twisting, bending over and moving heavy objects may cause damage to the pancreas. However, for the elderly, this standard is obviously too high. Because the hula hoop mainly depends on the waist, fully exercise the lumbar muscles, abdominal muscles and lateral lumbar muscles, and twist the waist for a long time, it is easy to cause or aggravate lumbar muscle strain, lumbar facet joint hyperplasia and lumbar disc herniation, while most elderly people suffer from osteoporosis, which will aggravate the condition. Secondly, the heartbeat of 130 times per minute is a great burden to the heart of the elderly, and it is easy to induce arrhythmia or heart failure. In addition, long-term torsion in the same direction is also prone to intestinal volvulus. Therefore, if the elderly want to lose weight, it is best to take brisk walking or jogging, swimming and other aerobic exercises.
5. Preventive measures
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.
6. Effect evaluation
Measure the size, back strength and back motion range regularly. Hula hoop movement position-waist and back movement range.