Master 7 essentials to turn the hula hoop out of the fire. Hula hoop shaking is a simple and convenient indoor fitness exercise. When shaking the hula hoop, the abdomen is the most important exercise part, which can help the peristalsis of the intestine and help digestion and defecation. Learn 7 essentials to turn the hula hoop out of the fire.
Master 7 essentials: Hula hoop was originally a fire map 1 1. How long will it take to exercise to achieve fitness effect?
Exercise frequency: 4-6 times a week, 2-3 groups each time, each group has 2-3 minutes, and the rest between groups is 2-3 minutes, generally not 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" exercise, exercise for at least 30 minutes three times a week, and the heartbeat 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.
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.
4. Turn the 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.
However, experts believe that hula hoop exercise is not large, it is difficult to achieve weight loss effect, and once the activity is improper, it is easy to cause adverse consequences. Because hula hoop is a simple waist exercise, 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 circumference, back strength and back motion range regularly.
7, the corresponding auxiliary movement
Waist twister, abdomen retractor, back stretcher, waist beauty trainer, lower waist trainer, abdominal muscle frame, abdominal muscle surface, back stretcher, aerobics, aerobics, weight-loss exercises, aerobic training exercises, aerobics, broadcast gymnastics, rhythmic gymnastics, ballet training, swimming, etc.
Master 7 points hula hoop out of the fire Figure 2. First, the benefits of hula hoop.
1, solve constipation
Because the hula hoop has been around the waist when turning, it constantly stimulates the waist and abdomen, thus enhancing gastrointestinal digestion and treating constipation to some extent.
2. Fitness function
In addition to the effective weight loss effect, hula hoop can also make the muscles of waist, abdomen and buttocks exert strength without relative degradation, strengthen muscles and ensure the whole body's bodybuilding. It can ensure daily activities and make life live in sports.
3, body shaping and weight loss
Hula hoops are moved by the central force centered on people, and the force generated is actually more than three times the weight of hula hoops. Through the friction between hula hoop and waist and abdomen, you can produce a lot of body movements, promote calorie consumption and burn fat effectively, so as to achieve the effect of slimming. At the same time, it is more conducive to the bodybuilding of arms and legs.
Second, the harm of excessive hula hoop to women
1, hula hoop is easy to damage the ovaries.
In 2009, there was a news report that a woman broke her ovary because of excessive hula hoop rotation. Especially before and after menstruation, turning the hula hoop too hard or the hula hoop has a great impact on the abdomen, which may cause ovarian damage.
2, hula hoop is too easy to hurt the lumbar spine.
Turning hula hoop mainly depends on the waist and abdomen. If the hula hoop is too heavy or rotated for too long, it may cause the waist muscles to be overloaded for a long time, resulting in strain and pain.
3, excessive hula hoop is easy to damage the spine.
Hula hoop swings at the lumbar joint. When the spine is excessively twisted or the abdominal pressure suddenly rises, the pressure in the spinal canal may suddenly rise, or the blood vessels may rupture. Because people with spinal injuries should not turn hula hoops.
Third, how to turn the hula hoop will have a slimming effect?
Turning the hula hoop is relatively not a very strenuous exercise, so the heat consumption during exercise is relatively slow, and long-term persistence can make the fat in the waist and abdomen burn.
Generally speaking, hula hoop exercise is carried out 4-6 times a week, with 2-3 groups each time, and each group lasts for 20-30 minutes, so as to achieve the effect of slimming.
Fourth, hula hoop is not suitable for everyone.
Although hula hoop can slim down and lose weight, not everyone is suitable for hula hoop to lose weight. People with lumbar muscle strain and osteoporosis are relatively unsuitable for this sport. This exercise will use the psoas, lateral psoas and abdominal muscles to achieve the purpose of slimming the waist. People with lumbar muscle strain and osteoporosis often turn hula hoops, which will only lead to aggravation of the disease.
Master 7 essentials hula hoop turn to the end of the fire Figure 3 What happened to hula hoop waist pain?
Caused by lumbar muscle strain
Low back pain is mainly caused by local lumbar muscle strain, which is easier for beginners. Too heavy hula hoop selection and too long time to turn hula hoop are the reasons for lumbar muscle strain. Hula hoop itself is relatively heavy, and sudden and repeated torsional impact will cause pain.
Caused by lumbar disc herniation
If there is lumbar disc herniation, it will aggravate the condition after turning the hula hoop. General fitness experts do not recommend that patients with this disease practice hula hoop.
How to relieve the backache from hula hoop?
If the pain is caused by lumbar disc herniation, stop practicing immediately and seek medical advice. If a sudden increase in exercise leads to lumbar muscle strain, the following methods can be considered to alleviate it.
Hot compress decompression
If the waist and abdomen ache badly the next day after hula hoop, you can use a hot towel to apply 10- 15 minutes to relieve local muscle pain.
Massage relief
When muscle aches, you can massage and knead locally to promote blood circulation, and it is best to drop 1-2 drops of essential oil, which can relieve the feeling of muscle aches more quickly.
Eat alkaline food
There is a saying that muscle aches after exercise are caused by lactic acid accumulation, which can be neutralized by eating some alkaline foods. Although this statement is said by many people to be unscientific, most fruits and vegetables are alkaline foods and contain a lot of vitamin C. Eating more is really beneficial to the recovery of muscle tissue.
Four elements of hula hoop rotation
Element 1: Don't use a hula hoop that is too heavy.
Hula hoops with some weights will have a good massage effect. Nowadays, many hula hoops are particularly heavy, but they are not suitable for ordinary women. Hula hoop is too heavy, which is not conducive to long-term shaking at first, and is not conducive to body coordination. Shaking a heavy hula hoop for a long time will increase the burden on internal organs and muscles.
Never abuse your body too much, even if the bones around the pelvis are damaged after a long time of impact. Hula hoop can't be too heavy, but it can't be too light, because a hula hoop that is too light will be particularly laborious to turn. The weight of the hula hoop is best borne in the middle finger.
Element 2: It is best to turn the hula hoop for more than 30 minutes.
After choosing your own hula hoop, you can stick to regular and quantitative exercise. At the initial stage of using hula hoop, there may be pain in the waist and abdomen the next day, and it will gradually improve in the future.
So you can step by step from once every four days to once a day or once every two days. Hula hoop belongs to aerobic exercise that consumes less calories. Exercise that burns fat slowly and continuously is good exercise. In order to achieve the best slimming effect, exercise should be kept for more than 30 minutes. Let the fat in the waist and abdomen burn a little under the dual action of exercise and massage.
Element three, the hula hoop is not easy to rotate too fast.
Turn the hula hoop smoothly and evenly, not too fast and too hastily. It is advisable to feel relaxed and breathe smoothly. Don't be too stiff under your feet, you can walk a little bit to avoid local muscle and joint fatigue caused by repeated exercise for a long time.
Element 4: Healthy whole-body exercise
Hula hoop can slim the waist and abdomen, but it is still full-body exercise and very healthy. After the hula hoop is finished, you can also do a simple whole body relaxation and gently pat your waist and abdomen with your hands to make the blood circulation unimpeded.