1, stand up straight, open your feet shoulder width, hold the hula hoop in your hand, put it at your waist, and turn it clockwise to make the hula hoop turn first.

2, with the waist as the axis, slightly bent forward, let the hula hoop slide slowly at the waist, and at the same time use the waist muscles to drive the hula hoop to rotate.

3, accelerate the action, quickly put back a striding leg, imagine that you want to bring your knees to a height higher than your navel, and turn the sliding of the hula hoop on your waist into a high-speed rotation.

4. Also drive the other leg and keep the hula hoop rotating at high speed. This process needs to practice waist coordination and muscle strength, so it is best to adopt the method of gradual acceleration.

5. With the acceleration of speed, you can relax your waist, let the leg muscles dominate the rotation of the hula hoop, and finally try to jump up the hula hoop at your waist when the hula hoop rotates to the fastest speed.

The benefits of hula hoop:

1, exercise deep muscles and cultivate lean physique.

When we turn the hula hoop, we drive the back muscles and abdominal muscles with the psoas major as the center, and make full use of the deep muscles around us. In particular, the hula hoop special for weight loss exercise can rotate at high speed, which brings less load to the body, but it can achieve good weight loss effect. At the same time, it can also improve metabolism and improve physical fitness from easy to fat to easy to thin.

2, there is a magical effect of massage.

While rotating the hula hoop, it is also a massage way to lose weight on the waist and abdomen, which can stimulate intestinal activities and solve the constipation problem.

3. Adjust the loose pelvis

Even if the basic waist swings back and forth, it can also exercise the waist muscles that support the pelvis. By shaking the hula hoop, you can adjust the deformed pelvis and exercise the abdominal muscles and back muscles at the same time. Keep practicing every day, and you will have a firm upper body.

4, 10 minutes of aerobic exercise can consume as much as 100 kcal.

Keep breathing smoothly while rotating the hula hoop, you can consume 100 calories every10 minute, and stick to it for more than 20 minutes, which has a very good effect on burning fat.