If you can't turn now, the most effective way is to keep turning and turning. Practice makes perfect. I can't turn at first, but if I turn more, I will. If you want to lose weight and exercise by turning the hula hoop, STEP 1: Rear rudder-main targets: arms, upper arms, waist and back 1, stand with your feet shoulder-width apart, with your arms behind you at 3 o'clock and 9 o'clock, and hold the hula hoop to 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 your 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 seconds, slowly stand upright. STEP3: Straighten the 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-The main goal: abdomen, lower back, training the overall balance of the body is correct: raise the chin, keep the shoulders, chest and head steady, and keep the 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, either left or right. 2. Turn slowly at the beginning to find the rhythm. Next, put your hands on your head (this action can keep your body stable). 4. Stop after turning for 3 minutes, and then turn in the opposite direction for 3 minutes. Challenge link: lasso-like the action of western cowboys grabbing harness. Main objectives: biceps brachii and triceps brachii 1. Hold the hula hoop tightly and hold it above 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 one hand every minute. * * * Hold on 10 minutes.

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