Hula hoop is a simple and convenient indoor fitness exercise, which can be played anytime and anywhere. However, in order to achieve the effect of slimming, it is necessary to maintain a certain intensity of exercise, such as extending exercise time, maintaining continuous exercise, reaching the standard of aerobic exercise, and consuming calories in the body. If you want to exercise and lose weight, you can't just turn the hula hoop. It must be a combination of full-body exercise and local exercise. Therefore, hula hoop can be used as an auxiliary exercise method.
Turning the hula hoop mainly depends on the waist, which can fully exercise the lumbar muscles, abdominal muscles, lateral lumbar muscles and other parts. Insisting on exercise can achieve the effect of tightening the waist and abdomen. When exercising at ordinary times, we should pay attention to what we can do, and don't blindly increase the amount of exercise. Do some stretching exercises before turning the hula hoop to stretch the ligament and avoid sprain. It should be reminded that people with old lumbar muscles, spinal injuries and osteoporosis and the elderly are not suitable for this sport.
At present, some hula hoops on the market are aggravated, and some people think that it will be better to turn around. In fact, when the hula hoop shakes, it will hit the internal organs of the abdomen and back (such as the kidneys), and the hula hoop that is too heavy has a strong impact and may hurt the internal organs, so you should choose a moderate weight.
But can you really lose weight by shaking the hula hoop? Zhang Xin, the national aerobics coach of Megafit Fitness Center, believes that the following key points must be considered in order to achieve the slimming effect of hula hoop:
1. How long does exercise take to achieve fitness?
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" campaign promoted by the State Sports Commission. You exercise for at least 30 minutes three times a week, and your heart beats 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.
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.
Conclusion: Exercise is not a matter of one or two days, nor is obesity a matter of one or two days. No matter what kind of sports you are engaged in, you should remember to grasp a principle: long and continuous, a little breathing but not too much breathing. I believe that you will soon become a gentle and graceful family member.
I wish you health every day!