1, hula hoop selection
There are many kinds of hula hoops on the market now, such as thick and thin, heavy and light, and many materials, including plastic and metal. Bian Xiao suggested that it is best to choose a hula hoop wrapped in rattan, which is moderate in weight, will not cause harm to the body and has a good weight loss effect. Because the hula hoop made of metal is too heavy, it is not good for internal organs, while the hula hoop made of plastic is too light, not easy to turn, and not suitable for weight loss.
2. You need to do warm-up exercises before turning.
Before carrying out the hula hoop warm-up exercise, we should do some proper warm-up exercises to make all links active to prevent sudden sports from causing injuries. Especially the waist, you should twist it a few times to move the waist muscles and bones, so as not to cause waist strain caused by hula hoop.
3. Hula hoop speed
When you turn the hula hoop, you should keep a steady and even movement, so as to play the best role of the hula hoop. Just feel relaxed and breathe smoothly. You can walk a little to avoid fatigue of local muscles and joints caused by repeated exercise for a long time.
4, hula hoop weight loss time
Hula hoop is an aerobic exercise that consumes less calories, so it can burn fat continuously. In order to achieve the best slimming effect, it should be done once a day for 30 to 40 minutes each time. Only in this way can the fat in the waist and abdomen burn up a little under the dual effects of exercise and massage to achieve the best effect of slimming waist.
5. People who are not suitable for hula hoop.
Hula hoop is a good waist-thinning exercise, but it depends on the waist. Only by exercising the psoas, lateral psoas and abdominal muscles can we tighten the lower abdomen and achieve the goal of slimming the waist. Not suitable for people with lumbar muscle strain or calcium deficiency.
6, hula hoop turn method
1, warm-up exercise
Before playing hula hoop, you should do some proper warm-up exercises to stretch the functions of muscles and ligaments and avoid injuries to the waist and other parts. Stretching exercise is a good choice for warm-up exercise.
Step 2 Prepare for work
Stand with your feet shoulder width apart, your arms behind your back, and your hands are symmetrical at 3 o'clock and 9 o'clock. Hold the hula hoop 30 cm away from your body, inhale and hold your chest, and try your best to clamp your shoulder blades.
Step 3 turn the hula hoop clockwise
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 return to the initial position when you feel the muscles stretch.
Step 4 turn the hula hoop counterclockwise
Turn the hula hoop counterclockwise until your right hand is directly above your head and your left hand is behind your hips. Hold 10 second, take a deep breath slowly, and then return to the initial state.
5. Preventive measures
1, the hula hoop turns 4-6 times a week, with 2-3 groups each time, and each group takes a break of 20-30 minutes, generally no more than 45 minutes.
2. Playing hula hoop mainly uses the waist strength to exercise the muscles in the psoas, abdominal muscles and lateral psoas muscles to achieve the effect of tightening the waist and abdomen. Not suitable for patients with lumbar muscle strain, spinal injury and osteoporosis and the elderly.
3, hunger and avoid short-term exercise after meals to prevent hypoglycemia or nausea, vomiting, abdominal pain and other symptoms caused by severe gastrointestinal shock caused by exercise.