Hula hoop is a common fitness tool, and many people exercise through it. Among them, hula hoop is very particular about methods and skills to lose weight. Here I will share with you the essentials of losing weight through hula hoop.

Key points of hula hoop weight loss 1 1. Choose a hula hoop that suits you.

How can I know what kind of hula hoop suits me? Generally, when we buy a hula hoop, the weight of the hula hoop depends on our middle finger. Overweight hula hoops are not conducive to body coordination, and light hula hoops will be particularly laborious to rotate muscles.

2. Some people are not suitable for hula hoop.

Although hula hoop is a good waist-thinning exercise, it is not suitable for people with lumbar muscle strain or calcium deficiency. Turn the hula hoop and lean back. Only by exercising the psoas, lateral psoas and abdominal muscles can we tighten the lower abdomen and achieve the goal of slimming the waist. So, if you are one of these people, you might as well use hula hoops less.

3. Exercise for 30 minutes each time.

Exercise frequency: 4~6 times a week, 2~3 groups each time, 2~3 minutes for each group, and 2~3 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, we can only extend the exercise time and continue to exercise to reach the stage of aerobic exercise, so as to consume the fat stored in the body and excessive calories. How long will it take to achieve the fitness effect? You can refer to the "333" campaign promoted by the State Sports Commission, with a heartbeat of at least 30 minutes each time 130. Because the exercise intensity of hula hoop is not enough, in order to improve the heart rate, we must speed up the shaking speed.

4. Rotation speed of hula hoop

In order to give full play to the best function of hula hoop, it is necessary to maintain stable and even movements. Feel relaxed and breathe smoothly. You can walk a little to avoid local muscle and joint fatigue caused by repeated exercise for a long time.

5. Be sure to stick to it for a long time.

It takes perseverance to lose weight. Stick to it for a month, and if you don't continue to turn, you will waste all your previous achievements. Only by persistence can you realize your dream of perfect figure. Come on!

Learning skills of hula hoop;

1. Stand with your feet shoulder-width, arms behind your back at 3 o'clock and 9 o'clock, and hold the hula hoop 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 muscle stretching.

3. Return to the initial position and 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.

Key points that hula hoop must know to lose weight II. Which to lose weight, skipping rope or hula hoop?

Skipping rope is more weight-losing. Although skipping rope and hula hoop help to lose weight, skipping rope is even more important. Mainly because skipping rope is aimed at full-body exercise, while hula hoop is only aimed at waist and abdomen. Skipping rope requires whole body jumping, so you should exercise more and lose fat. Of course, if it's just to tighten the abdomen, it's better to turn the hula hoop. Generally, a hula hoop rotates for half an hour, which is equivalent to jogging for 20 minutes. If you persist for a month, you will obviously see a smaller circle. Only during the hula hoop, keep a light diet, so that the weight loss effect will be good. If you want to choose skipping rope to lose weight, then you need to choose a suitable length of skipping rope. If the rope is too short, it is easy to trip, and if the rope is too long, it will affect the speed. When skipping rope, you also need to choose non-slip and shock-absorbing sports shoes, which will hurt your knees less.

Which is better, skipping rope or hula hoop?

If you want to lose weight, but don't know which is more effective, skipping or hula hoop, I suggest skipping. Stick to skipping rope for 30~60 minutes every day, and you will see obvious slimming changes in a month or so. You will lose weight and the lines of thighs and buttocks will be more beautiful.

What is the correct way to lose weight by skipping rope?

1, skipping posture

The simplest skipping posture is to jump with your legs together, or you can choose to jump on one knee, bend your right leg, lift forward, stand on tiptoe, and jump on one foot 10 ~ 15 times; Lateral jump can exercise your endurance. It requires two people to practice together, standing on the left and right sides of the skipping rope in tandem, jumping forward with one leg sideways, and then leaning back to the original position.

Step 2 skip time

Skipping rope needs to last more than 20 minutes at a time, which is beneficial to burning fat. The best time to jump rope is 3 ~ 8 pm, which is the best time for people to move. Skipping rope can promote weight loss at this stage, and the frequency of skipping rope can be maintained three times a week.

What should we pay attention to when skipping rope to lose weight?

1, not suitable for morning exercise.

Skipping rope is not suitable for morning exercise. Some people "smell chickens dancing" in morning exercises, even get up at three or four o'clock to exercise, and then continue to sleep, which is not only easily affected by air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the most serious before sunrise, there is less oxygen at this time. After sunrise, green plants begin to photosynthesis, inhale carbon dioxide, spit out oxygen, and the air begins to be fresh.

2, the time should not be too long

Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster. Each jump time is controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired.