Hula hoop shaking is a simple and convenient indoor fitness exercise, which can be played anytime and anywhere. Turning the hula hoop can help the peristalsis of the intestine, help digestion and defecation, better assist slimming and actively help clear the garbage in the body, and achieve the beauty effect!
Matters needing attention in hula hoop sports:
Hula hoop shaking is a simple and convenient indoor fitness exercise, which can be played anytime and anywhere. Turning the hula hoop can help the peristalsis of the intestine, help digestion and defecation, better assist slimming and actively help clear the garbage in the body, and achieve the beauty effect! 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?
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, 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.
Exercise intensity and adaptive crowd: waist rotation exercise belongs to moderate exercise intensity. Teenagers, people with poor waist and abdominal muscle strength, obese middle-aged people, young men and women with more waist fat accumulation, and people with a large proportion of waist circumference measured by physique. Children and the elderly should use it with caution. Patients with lumbar hyperosteogeny and lumbar disc herniation are contraindicated, and patients with hypertension and heart disease are not suitable.
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. Exercise doesn't take a day or two, and neither does obesity. No matter what kind of sports you are engaged in, you should remember to grasp a principle: long and continuous, a little breathless but not too breathless. I believe that you will soon become a gentle and graceful family member.
Turn hula hoop
Hula hoop just twists and swings at the junction of thoracolumbar vertebrae.
Old people pay more attention to losing weight than physical fitness, but to health. Whether it is hypertension, heart disease or diabetes, a very important preventive measure is to keep weight. In order to achieve this goal, people began to play hula hoop, which was all the rage in the early 1990s.
However, experts believe that hula hoop exercise is not large, it is difficult to achieve weight loss effect, and once the activity is improper, it is easy to cause adverse consequences. Because hula hoop is a simple waist exercise, the amount of exercise is not large. In order to lose weight, you must have enough exercise time and continuous exercise to consume the fat and excess calories stored in your body. It is basically required to exercise for at least 30 minutes three times a week, and the heartbeat reaches 130 times per minute. The organs in the abdominal cavity of the human body have their own positions, and general exercise rarely causes dislocation. However, for some people with poor physique, the position of abdominal organs is very easy to change, such as gastroptosis, ectopic uterus and ectopic ovary. The position of the pancreas is deep in the abdominal cavity, which is not easy to change, but it may be damaged by a wide range of rotation. Great body twisting, bending over and moving heavy objects may cause damage to the pancreas.
However, for the elderly, this standard is obviously too high. Because the hula hoop mainly depends on the waist, fully exercise the lumbar muscles, abdominal muscles and lateral lumbar muscles, and twist the waist for a long time, it is easy to cause or aggravate lumbar muscle strain, lumbar facet joint hyperplasia and lumbar disc herniation, while most elderly people suffer from osteoporosis, which will aggravate the condition. Secondly, the heartbeat of 130 times per minute is a great burden to the heart of the elderly, and it is easy to induce arrhythmia or heart failure. In addition, long-term torsion in the same direction is also prone to intestinal volvulus. Therefore, if the elderly want to lose weight, it is best to take brisk walking or jogging, swimming and other aerobic exercises.
5. Preventive measures
Do not exercise before and after meals 1 hour; Don't put a hula hoop around your neck to exercise; Children play hula hoop just for entertainment; Women avoid exercise during pregnancy and menstrual period.
6. Effect evaluation
Measure the size, back strength and back motion range regularly.
7. Corresponding auxiliary movements
Waist twister, abdomen retractor, back stretcher, waist beauty trainer, lower waist trainer, abdominal muscle frame, abdominal muscle surface, back stretcher, aerobics, aerobics, weight-loss exercises, aerobic training exercises, aerobics, broadcast gymnastics, rhythmic gymnastics, ballet training, swimming, etc.
Several tricks for hula hoop to lose weight STEP 1: Rear rudder-main targets: arms, upper arms, waist and back.
1. Stand with your feet shoulder-width apart and your arms behind you at 3 o'clock and 9 o'clock. Hold the hula hoop and keep it 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 muscles stretching.
3. Return to the initial position and turn the hula hoop counterclockwise until the right hand is placed directly above the head and the left hand is placed behind the hip. Hold 10 second, take a deep breath slowly, and then return to the initial state.
Step 2: Bend forward-main targets: back, arms and shoulders.
1. Stand with your feet shoulder width apart. Hold the hula hoop with both hands at 10 and 2 o'clock respectively, 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, straighten your arms forward as shown in the figure, and feel the stretching of your shoulders.
2. Continue to stretch forward until the abdomen is attached to the thigh, and then try to stretch the arm forward, feeling that the spine and back are slowly elongated. Take a deep breath at the same time, relax your neck and keep your head down. After holding 10 second, slowly stand upright.
Step 3: Straighten your waist-main targets: abdomen, shoulders and back.
1. Like the initial posture of the "rear rudder", the toes are forward, the legs are shoulder width, and the head is in line with the spine.
2. Turn the body to the left and right respectively until the chest and head face one side, hold 10 second, and take a deep breath.
Note: After completing the warm-up exercise of pulling 1-3, shake your whole body, relax your muscles, and then move on to the next movement.
Step 4: Super Hula Dance-Main objectives: abdomen, lower back and overall balance of the body.
Correct: Raise your chin, keep your shoulders, chest and head steady, and keep your knees relaxed.
Mistake: When you turn the hula hoop, don't stare at it (otherwise it will disturb the whole rhythm), and don't bend over or exaggerate the rotation.
1. Let the hula hoop rotate around the waist, either left or right.
2. Turn slowly at the beginning to find the rhythm.
Next, put your hands on your head (this action can keep your body stable).
4. Stop after turning for 3 minutes, and then turn in the opposite direction for 3 minutes.
Challenge link: noose-like a cowboy grabbing a horse.
Main objectives: biceps brachii and triceps brachii.
1. Hold the hula hoop tightly and lift it to your head. Get ready to throw things and slowly shake the hula hoop (just like trapping prey with a rope).
2. Every time you turn the hula hoop, you grab it first and then let it go. Once you start, open your palm and let the hula hoop rotate around it.
3. Change one hand every minute. * * * Hold on 10 minutes.