Hula hoop was popular in Europe, America, Australia and Japan in 1950s. Because it is light and beautiful, and the practice takes up little space, it soon becomes a hula hoop to lose weight, which is suitable for all ages. If it is a lightweight hula hoop, you can play for about 30 minutes.
If it is a heavy hula hoop, the time is about 15 minutes. Usually, the place where people put hula hoops should not be too wet and dark. Some hula hoops contain some iron. If you put them in a damp place, it is easy to hurt them.
How to turn a hula hoop
First of all, you should put the hula hoop on your waist, turn the hula hoop by hand, let the hula hoop rotate because of inertia, and then the waist will start to twist with the hula hoop.
If the opposite direction is counterclockwise, you need to stand with your feet apart, hold the hula hoop with both hands (the hula hoop is located at the waist), and turn the waist slightly to the right.
Then throw your hula hoop to the left, and with the help of the inertia of the hula hoop, the crotch rotates counterclockwise. The rotation speed should be adjusted according to your own feelings, as long as you don't fall from your waist. The opposite direction is the opposite.
1. Stand on the floor, put the hula hoop around your waist, then take a small step forward with one foot and start practicing. After shaking for fifteen minutes, the other foot moves forward and continues to practice.
2. Stand in a squat position, put the hula hoop above your knees and start to turn, so that your knees can get a good exercise.
3. Choose a hula hoop of moderate size and practice your arms. Put the hula hoop on the wrist, and the left and right hands can alternately rotate and shake, effectively exercising the arm muscles.
4. While shaking the hula hoop with your waist, you can also do appropriate arm exercises, which will increase the amount of exercise and make your body consume more fat in a short time. You can raise your arm during shaking or stretch it in parallel. You can also practice high-five punches while shaking your waist.
Find a spacious place and walk forward while shaking the hula hoop. Repeated walking can enhance the coordination of the body, and at the same time make the abdomen and legs better trained.
6. Spread your legs shoulder-width, then squat down slightly and start shaking the hula hoop. If you are too tired, you can practice standing and squatting alternately, which is very effective in eliminating thigh fat.
What are the skills to turn the hula hoop?
1, auxiliary exercises should be done well.
Hula hoop mainly uses the strength of the waist and requires the waist and hula hoop to rotate at a constant speed, so you can do the basic exercises of the waist first. Don't turn in circles, stand with your feet shoulder width apart, keep your upper body upright, twist your hips, and imagine yourself drawing a circle with * * *.
You don't have to be fast when you practice, mainly to exercise the flexibility of your waist. Because hula hoop requires a very flexible waist, few people can do it at first. Auxiliary exercise is only a transitional role and can also reduce sports injuries.
2. Don't be impatient
Many beginners always want to learn faster, but if they really shake it up and turn it less than twice, they are anxious and angry. That won't do. You can't eat hot tofu in a hurry, so we still have to straighten our minds first. Turn around for a while every day and stick to it.
Step 3 choose the right hula hoop
Generally speaking, the thicker the bond, the easier it is to shake, because the inertia is greater and the contact surface is more. But if it's too heavy and bad for your waist, just choose a normal weight.
4. Pay attention to the practice time
Practicing hula hoop can make abdominal muscles smoother and firmer and promote gastrointestinal digestion, but it is not good to exercise immediately or for too long after eating. This sport is also very expensive to stick to, 20 minutes a day, the effect is still very good.
5. Pay attention to shaking.
Novices don't walk, don't change the pattern, and pay attention to shaking evenly.
6. Prevent sports injuries
Before shaking the hula hoop, do some stretching exercises to stretch the ligaments to avoid sprains. Irregular or even abnormal shaking and twisting movements in hula hoop movement can not only achieve the sports effect, but also may cause physical injury due to excessive squeezing of internal organs and bones, so we should pay attention to norms.
7. do a good job of consulting.
According to related reports, someone once did hula hoop exercise for half an hour in the morning exercise, and suddenly felt pain in his left abdomen, accompanied by cold sweat, vomiting and other symptoms. After the exercise stopped, the symptoms were not alleviated, but gradually aggravated. After hospital examination, it was diagnosed that rotating hula hoop caused spleen rupture and massive bleeding, and it was recovered after surgical treatment. Some people also suffered from pain in the left hip joint due to careless exercise when playing hula hoop, and the left hip joint fracture was examined by the hospital.
In view of this situation, experts pointed out that before carrying out hula hoop and other sports, the masses should consult experts on sports methods and techniques, and should follow the principles of the amount of exercise, the range of exercise from small to large, and the whole body movement from local to whole, and make full preparations to allow the body to adapt to the greater intensity of exercise.
8, taboo sports crowd
Hula hoop mainly depends on the waist, which fully exercises the lumbar muscles, abdominal muscles, lateral lumbar muscles and other parts, so lumbar muscle strain, spinal injury, osteoporosis patients and the elderly are not suitable for this sport.
Can you lose weight by turning a hula hoop?
Hula hoop can certainly lose weight, prolong exercise time and keep exercising, and reach the stage of aerobic exercise, which can consume the stored fat and excess calories in the body.
Plus hula hoop can not only help the peristalsis of the intestine, promote the digestion of the stomach, but also help the defecation to be smooth, thus effectively preventing constipation. In addition, hula hoop can also speed up the blood circulation of the body!
How long does it take to turn the hula hoop to produce the effect of losing weight?
Generally speaking, turn 4-6 times a week, 2-3 groups at a time, each group is 20-30 minutes, with a break of 20-30 minutes, generally no more than 45 minutes. Turning hula hoop is a full-body exercise, which can achieve the effect of slimming, but only if the exercise time is long enough.
Because the strength of hula hoop is actually not strong, only by appropriately extending the exercise time and continuing activities can we reach the stage of aerobic exercise, and only in this way can we consume the fat and excessive calories stored in the body.
Is it better to choose a heavy hula hoop or a light one?
Many people think it is better to choose a heavier hula hoop, which can use more force and lose more fat. Actually, it is not. The key lies in personal physique and figure. If you have a poor physique and a small figure, choose a heavier hula hoop, and it will take a lot of effort when you start throwing it. For you, it will become strenuous exercise.
But if your time is not long enough, such short-term strenuous exercise is only anaerobic exercise, and you will only feel pain all over your body, but you will not lose weight. Moreover, a hula hoop that is too heavy will hit the organs in the abdomen and back when shaking, which may hurt these parts. Therefore, it is recommended to choose a hula hoop with moderate weight.
Who is not suitable for hula hoop to lose weight?
Waist rotation belongs to moderate exercise intensity. Teenagers, people with poor waist and abdominal muscle strength, people with moderate tolerance for obesity, young men and women with more waist fat accumulation, and people with large waist circumference can turn hula hoops to slim their waists.
However, children, the elderly, patients with lumbar hyperosteogeny and lumbar disc herniation should use it with caution, and patients with hypertension and heart disease should not use it.
The hula hoop is just at the junction of thoracic and lumbar vertebrae, but experts believe that the amount of exercise of hula hoop is not large, and it is difficult to achieve the effect of losing weight. Once the exercise is improper, it is easy to cause bad consequences.
Because hula hoop is a simple waist exercise, the amount of exercise is not large. In order to achieve the goal of losing weight, the exercise time must be long enough and continuous, so as to consume the stored fat and excessive calories in the body.
Matters needing attention in hula hoop rotation
Time cannot be long or short.
In fact, no matter how you lose weight, you must remember one thing. Only aerobic exercise can consume fat and a lot of energy in your body, so it is useless to play broadsword like Song Wu. Short-term strenuous exercise belongs to anaerobic exercise, which will only bring great pain to the waist muscles, but can't lose your bucket waist and excess calories.
Hula hoop shaking exercise intensity is not very strong. Only by extending the exercise time and continuing to exercise can you reach the stage of aerobic exercise, and only at this stage can your thin waist A plan be effective. The best continuous exercise time for normal adults is 15-20 minutes, and the best daily exercise time is 30-50 minutes.
Follow the three-thirds system to speed up the heartbeat.
The Sports Commission talks a lot of nonsense, but one is very good and worthy of praise and reference, that is, exercise for at least 30 minutes three times a week, and the heart rate reaches 130 times. Therefore, in order to improve the strength of the hula hoop, we must speed up the shaking speed and make the heartbeat reach 130.
Reject the overweight hula hoop
Hula hoop is too heavy, and the relative impact naturally increases in direct proportion, so it may pose a threat to internal organs, so choose a moderate weight.
The hula hoop twists and swings just at the junction of thoracolumbar vertebrae. When the spine is excessively twisted or the abdominal pressure suddenly increases, it may lead to the sudden change of the pressure in the spinal canal, which may lead to the rupture of blood vessels and excessive torsion of the waist, which may easily lead to lumbar muscle strain, lumbar facet joint hyperplasia and lumbar disc herniation.
You shouldn't wear a hula hoop to slim your waist.
This is very important. You should know whether you are a person with lumbar muscle strain or calcium deficiency. Turn the hula hoop and lean back. Only by exercising the psoas, lateral psoas and abdominal muscles can we tighten the lower abdomen and achieve the goal of slimming the waist.
Turn the hula hoop and slim your waist. You need to prepare for exercise.
Physical education teachers have taught this. Every time physical education class starts, she will do a set of warm-up exercises, just to make all links active and prevent sudden sports from causing injuries.
Conclusion: Hula hoop is a good choice for people with high waist fat. Keep turning for half an hour every day, and you can easily get rid of your big belly. Some novices may be anxious because they can't turn the hula hoop, so don't worry. The above article introduces the skills of how to turn the hula hoop, which will definitely help everyone.