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?

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.

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.

Turning a hula hoop is easy to hurt your waist.

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. 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.