Five main points of hula hoop weight loss.
Hula hoop to lose weight points: the choice of hula hoop
Option: lighter+rattan.
There are many kinds of hula hoops on the market now, such as thick and thin, heavy and light, and many materials, including plastic and metal. I suggest choosing a hula hoop, preferably wrapped in rattan, which is moderate in weight, will not cause harm to the body and has a good weight loss effect.
Reason: Because the hula hoop made of metal is too heavy, it is not good for internal organs. The greater the weight, the greater the impact. what do you think? The whole body aches, is exercise effective? At the same time, it has probably suffered? Internal injuries? But the hula hoop made of plastic is too light to get better and is not suitable for losing weight.
The correct way: the weight of hula hoop is about the weight of index finger and middle finger.
Tips for losing weight by hula hoop number two: It's time to turn hula hoop.
Time: +30 minutes to 40 minutes every day.
Hula hoop weight loss needs persistence. Only by doing exercise every day can we achieve the goal of perfect waist curve. If you go crazy for two or three hours today and are lazy to do no exercise tomorrow, no matter how good the fitness exercise is, it is impossible to fish for three days and dry the net for two days.
Reason: Hula hoop is an aerobic exercise that consumes less calories. In order to achieve the best slimming effect, it will only be effective if it continues.
The correct way: In order to achieve the best slimming effect, you should do it once a day for 30 to 40 minutes each time. Only in this way can the fat in the waist and abdomen burn up a little under the dual effects of exercise and massage to achieve the best effect of slimming waist.
Tip: Be careful not to take too long. One-time exercise for too long may make tired athletes unable to maintain the correct posture, which may lead to injuries. It is recommended to exercise several times a day, and the total time of exercise every day should not exceed one and a half hours.
Tips for turning hula hoop to lose weight point 3: the speed of turning hula hoop
Speed: Even and gentle rotation is the best.
When you turn the hula hoop, you should keep a steady and even movement, so as to play the best role of the hula hoop.
Reason: It is not advisable to do hula hoop exercise too quickly, which will increase the burden on the waist muscles and risk muscle strain and acute volvulus. Moreover, the hula hoop action that is too fast is not as good as the action of swinging the abdomen at a uniform speed.
The correct way: what is the speed of uniform relaxation, as long as the body feels relaxed and breathes smoothly when turning. In addition, you can take a little walk to avoid fatigue of local muscles and joints caused by repeated exercise for a long time.
Hula hoop weight loss points: avoid menstrual period
In the middle and late period of menstruation, luteal cyst may appear around the ovary. Because the cyst is very fragile, if the abdomen is squeezed hard, it will rupture, and its accompanying internal bleeding may be fatal, so we must be vigilant.
How to exercise to lose weight during menstruation: It is recommended to take a walk three days before menstruation, and you can choose jogging on the fourth and fifth days, but it takes more than half an hour each time to lose weight. In addition, we should pay attention to good diet and rest, keep enough sleep, live a regular life and drink plenty of boiled water.
Hula hoop weight loss points: Some people should avoid hula hoop.
Although hula hoop is a good exercise to thin waist and abdomen, it is not suitable for people with lumbar muscle strain or calcium deficiency.
Lumbar muscle strain: Lumbar muscle strain is a chronic injury to lumbosacral muscles, fascia, ligaments and other soft tissues, characterized by repeated dull pain in the waist, which is aggravated after fatigue and relieved after rest. There are many reasons for muscle strain, such as sedentary, fatigue, sprain, cold and dampness, damp-heat invasion and so on. These will all lead to tension in the waist muscles and strain. But there is no need to worry about this disease. Avoid sedentary and fatigue in life and pay attention to the combination of work and rest.
Reason: Because the hula hoop is turned by the waist, only by exercising the psoas, lateral psoas and abdominal muscles can we tighten the lower abdomen and achieve the purpose of slimming the waist, but people with lumbar muscle strain or calcium deficiency should not use the waist strength excessively. So for these people, it is recommended to turn the hula hoop less.
Correct practice: Since lumbosacral joint is a big joint that bears the weight of the body, it is the hub of waist activities, so it is necessary to strengthen the exercise of the muscles of the back purposefully, such as doing some flexion, extension, lateral bending, rotation, sit-ups, etc., so as to make the waist muscles strong, the ligaments firm and the joints flexible, which can increase the compensation ability of undamaged muscles and is also a key measure to prevent chronic injuries.
Turn hula hoop to lose weight
Turn Hula Hoop to Lose Weight: Stretching at Height
Action essentials: lift the left leg, the right leg supports the weight of the body, the left arm is unfolded into a side lift, the right arm is straightened and moves with the left arm, the hula hoop is held by both hands, and the arm is straightened and lifted. At the same time, the upper body rotates about 45 degrees to the left and rear. Hold for 5 seconds, repeat 5 times, and then turn to the right.
Target area: waist
Slimming effect: stretch the side waist and reduce the fat on both sides of the back waist.
I remind: both arms must be straight; The head rotates with the twisting of the upper body, and the whole upper body forms a perfect arc.
Turn hula hoop to lose weight: sit on the ground and lift your legs.
Action essentials: sit on the ground, hold the ground with your right hand, and bend your right leg at the same time. Hold the hula hoop with your left hand, hook your left foot, straighten your left leg, and try your best to lift it perpendicular to the ground. Hold 1 sec, repeat for 5 times and then change the right leg.
Target parts: waist and legs
Slimming effect: increase waist strength and stretch muscles around the waist; Lengthens leg lines and reduces leg fat.
I remind: Lift your legs as close to your upper body as possible and keep them perpendicular to the ground.
Turn Hula Hoop to Lose Weight: Arabis
Action essentials: stand on one foot with your left foot, raise your right leg as high as possible to be parallel to the ground, hold the hula hoop with your right hand and hook it with your right foot. Put your left hand in front of your body. Hold 10 second, repeat 5 times, and then switch legs.
Target parts: abdomen, back and legs.
Slimming effect: tightening abdominal muscles; Reduce back fat; Lengthens leg lines and reduces leg fat.
I remind: the hand in front should be stretched as far as possible, the eyes should also look at the direction of the hand, and the limbs should be fully extended.
Turn the hula hoop to lose weight: pull it up
Action essentials: legs are shoulder width apart, put the hula hoop around your waist, raise your big arm horizontally, keep your elbows flush with your chest, bend your forearm, and hold the hula hoop with both hands. Lean forward and lean back as far as possible. Hold 15 second, repeat 15~25 times.
Target parts: hips and waist.
Slimming effect: make hips more warped; Shape the waist curve.
I remind: don't lift your heels, try to pull your body up, and pushing your waist forward doesn't mean pouting your ass.
Turn hula hoop to lose weight: stretch on your back
Action essentials: Lie flat on the mat, legs are naturally separated, knees are slightly bent, heels are stepped on the hula hoop, arms are close to both sides of your body, and both hands hold the hula hoop. The contraction of the abdominal muscles lifts the shoulders and head off the ground, and the lower back is still attached to the floor. Hold 10 second and repeat 15~25 times.
Target parts: abdomen and waist.
Slimming effect: flat abdomen; Tighten the waist muscles.
I remind: don't lift your upper body; Don't lift your toes off the ground when you step on the hula hoop with your heel.
Turn hula hoop to lose weight: chest stretching
Action essentials: feet are slightly wider than shoulders, hold hula hoop with both hands and put it on your chest. Focus on the left leg, hold the hula hoop with your right hand, pull the hula hoop along the left leg with your left hand until the limit, and lean back to the left. Hold 15 second, repeat for 5 times and then change to the right.
Target parts: abdomen and waist.
Slimming effect: eliminate small belly; Make the waistline more perfect.
I remind you: stand with your toes pointing parallel to the right, because your arms are different in length, so you don't have to straighten your arms, just pull the hula hoop to the limit.