In the period of aerobic exercise, you can consume the body's stored fat and excess calories. Refer to the "333" movement promoted by the State Sports Commission. Exercise three times a week for at least 30 minutes each time, and the heartbeat 130.
Go down. Because the exercise intensity of hula hoop is not good, if you want to increase your heart rate, you must speed up the swing.
Hula hoop is not as heavy as possible. Maybe the heavier hula hoop needs more effort at the beginning.
Talent can be shaken, but then it becomes inertia exercise. The key point is that the moment of exercise must be long enough, otherwise short-term strenuous exercise will only be attributed to anaerobic exercise, which will only bring muscle pain and will not consume residual calories.
Quantity. In addition, the hula hoop will hit the internal organs (such as kidneys) in the abdomen and back when swinging, and the hula hoop that is too heavy will hit hard, which may lead to the crisis of hurting internal organs, so it is appropriate to choose a moderate weight.
Hula hoop is not suitable for people with lumbar muscle strain or calcium deficiency. Because the hula hoop mainly depends on the waist shaking, the waist muscles, abdominal muscles, lateral waist muscles and other parts are fully exercised, and insisting on exercise can achieve the effect of tightening the waist and abdomen. However, the demand prompt
Not suitable for lumbar muscle strain, spinal injury, osteoporosis and the elderly. In addition, before shaking the hula hoop, you should do some expansion exercises to expand the ligaments and prevent sprains.
hula hoop
Stunt weight loss game
1. Stand with your feet shoulder-width apart and your arms at 3 o'clock and 9 o'clock after death. Grab the hula hoop and keep it 30 cm away from your body. Inhale and hold out your chest, try to clamp the scapula 2,
Turn the hula hoop clockwise until your left hand is directly above your head and your right hand is behind your hips. Hold for 10 second, take a deep breath gradually, and feel the muscles stretching. 3、
Return to the initial position and change 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 gradually, and then recover from the initial state.
Bend forward-the main principle: backward,
Arms and shoulders 1,
Stand with your feet shoulder width apart, grab the hula hoop with both hands, leave at 10 and 2 o'clock, 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 and straighten forward as shown.
Arm, feel the tension on shoulder. 2、
Continue to stretch forward until the abdomen is close to the thigh, then try to stretch your arms forward and feel the spine and back gradually elongated. Take a deep breath together, relax your neck and lower your head. Hold for 10 second, and then gradually straighten out.
Stand up.
Twist the waist and stand upright-the main attack principle: abdomen, shoulders and back 1. Same as the initial posture of the "back rudder", the toes are forward, the legs are shoulder width apart, and the head and spine adhere to a line. 2.
Turn your body left and right until your breasts and head face one side, hold for 10 second, and take a deep breath. Note: After the warm-up exercise of pulling 1-3, shake your whole body, relax your muscles, and then move on to the next one.
Action.
Super hula dance-main principle: the overall balance of abdomen, lower back and body cultivation is correct: raise chin, insist on stopping shoulders, chest and head steadily, and knees insist on relaxing faults: turn around and shout.
Don't stare at the hula hoop when you turn (otherwise it will disturb the whole rhythm), and don't bend over or exaggerate the deformation 1 Let the hula hoop turn around your waist, either to the left or to the right. 2.
Change gradually at the beginning and find the right rhythm. Next, put your hands on your head (this action can keep your body stable). 4.
Stop after 3 minutes, and then change in the opposite direction for 3 minutes.
Challenge link: noose-like the action of western cowboys grabbing harness. Main attack principle: biceps brachii and triceps brachii 1.
Hold the hula hoop tightly and hold it above your head. Make preparations to throw things out, and gradually shake the hula hoop (just like hunting with a rope lasso). 2.
Every time I change the hula hoop, I grab it first and then let it go. Once you start, open your palm and turn the hula hoop around it. 3. Change the other hand every minute after changing. * * * Hold on 10 minutes.
Don't hurry up and pick up the hula hoop, play with the fat one, the gentle one and the thin one!
Remember to adopt!