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 seconds, slowly stand upright.
Step 3: Straighten your waist-main targets: abdomen, shoulders and back.
1. Like the initial posture of the "back rudder", the toes are forward, the legs are shoulder width apart, 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, which can be left or right.
2. Turn slowly at the beginning to find the rhythm.
3. 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 the other hand every turn. * * * Hold on 10 minutes.
Tips for losing weight
Hula hoop exercise is a low-intensity and slow-acting fitness method, but compared with other more intense weight loss methods, this kind of exercise that relies on swinging rings to achieve weight loss is safer and more effective, enough to reduce fat evenly and tighten waist and abdomen skin. Hula hoop slimming exercise craze, but can always see some mm hard exercise? Avoiding the wrong way of exercise can achieve twice the result with half the effort. Let's take a look at these questions and answers about hula hoop slimming:
Q 1: I heard that you should try to keep a steady and even speed when making hula hoop, instead of twisting your waist violently, right? The 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. Reminder: In fact, the hula hoop action that is too fast is not as good as the action of swinging the abdomen at a uniform speed.
Q2: I have been doing hula hoop for a week, and the effect is not obvious. So I put some heavy objects like metal sand in the hula hoop, and the effect of increasing exercise is obvious, right? There is no reason: the swinging mode of the hula hoop is linear simple harmonic motion, so if the weight of the hula hoop is increased without authorization, I'm afraid it will suffer adverse consequences before the waist "life buoy" is reduced. When shaking the hula hoop, it will hit the bones around the pelvic cavity, as well as the internal organs of the abdomen and back. The heavier the hula hoop, the greater the impact. When you think that "the whole body aches and exercise is effective", you may have suffered "internal injuries". Reminder: the weight of hula hoop should be about the weight of index finger and middle finger.
Q3: I was told that it takes two or three hours to make a hula hoop. I'm afraid I can't hold on. There is no reason: Hula-hoop exercise, like other slimming exercises, is really effective only if it persists, but as far as time is concerned, it is not advisable to do Hula-hoop waist-thinning exercise for more than 20 minutes at a time. If the one-time exercise time is too long, I am afraid that the tired athletes will not be able to maintain the correct posture, which will lead to injuries. It is recommended to exercise several times a day, and the daily exercise time should not exceed 1.5 hours. Reminder: Only by doing exercise every day can we achieve the goal of perfect waist curve. If you turn the hula hoop for two or three hours today, but you are lazy and don't exercise tomorrow, fishing for three days and drying the net for two days, no matter how good the fitness and bodybuilding exercise is, it will not be effective.
Q4: My new moon is on the fourth day, and it will end soon, because I have been overeating before the new moon, and I have gained a lot of weight. I want to do hula hoop exercise and lose weight as soon as possible, can I? There is no reason: some western doctors have clearly pointed out that in the middle and late period of menstruation, luteal cysts may appear on the periphery of the ovary. Because the cyst is very fragile, if you squeeze the abdomen hard, it will rupture the cyst, and the accompanying internal bleeding may be fatal. Reminder: Women's physiological structure is special, not only during menstruation, but also before and after menstruation.
In fact, hula hoop is also a good way to reduce muscle, but at first, both sides of the waist will be very painful, but it will be fine after a long time. Will hula hoop lose weight? First of all, we must consider several key points:
Do you burn more calories than you eat?
Don't think that you will lose weight if you move. Sometimes exercise doesn't consume as much calories as you think. For example, it takes a 50 kg person half an hour to climb the mountain, but it only takes about eight minutes to eat! If you think you have exercised, but supplemented with food, I think you will lose more than you gain.
How long have you been exercising? How strong is the exercise intensity?
Shaking the hula hoop can achieve the effect of exercise, but it must be exercised for a long time, because the exercise intensity of shaking the hula hoop is not very strong. Only by extending the exercise time and continuing to exercise can we reach the stage of aerobic exercise, thus consuming the fat and excess calories stored in the body. Many people have a blind spot in sports, thinking that they must sweat to be considered as sports. Actually, it's not. Some people have stronger heat resistance, so they may not sweat easily.
The bigger the hula hoop, the better the effect?
The heavy hula hoop took a lot of effort to swing at first, and then it became an inertial movement. The key is that the exercise time must be long enough, otherwise the short-term strenuous exercise only belongs to anaerobic exercise, which only brings muscle pain and does not consume excess calories. In addition, when the hula hoop shakes, it will hit the organs in the abdomen and back. Too heavy hula hoop has a greater impact and may hurt the organs! Let's choose a moderate weight.
How long should it be shaken?
You might as well refer to the "333" exercise. Exercise for at least 30 minutes three times a week, and your heart will beat 130 times. Because the exercise intensity of hula hoop shaking is not very strong, you must speed up the shaking if you want to improve your heart rate!
Exercise is not a day or two, and obesity is not caused by a day or two. 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 you will soon become a gentle and graceful family member! Come on! Come on!
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!