1, hula hoop diet
Hula hoop is a weight-loss tool that many girls like, which allows you to exercise deep muscles while playing, make your body more nervous and shape a bumpy figure. Hula hoop in addition to thin waist, but also lose fat in other parts of the body! However, throwing a hoop around your waist can't be effective. We must pay attention to some things. How can we maximize the slimming effect of hula hoop?
2, hula hoop weight loss principle
1, exercise deep muscles and cultivate lean physique.
When we turn the hula hoop, we drive the back muscles and abdominal muscles with the psoas major as the center, and make full use of the deep muscles around us. In particular, the hula hoop special for weight loss exercise can rotate at high speed, which brings less load to the body, but it can achieve good weight loss effect. At the same time, it can also improve metabolism and improve physical fitness from easy to fat to easy to thin.
2, there is a magical effect of massage.
While rotating the hula hoop, it is also a massage way to lose weight on the waist and abdomen, which can stimulate intestinal activities and solve the constipation problem.
3. Adjust the loose pelvis
Even if the basic waist swings back and forth, it can also exercise the waist muscles that support the pelvis. By shaking the hula hoop, you can adjust the deformed pelvis and exercise the abdominal muscles and back muscles at the same time. Keep practicing every day, and you will have a firm upper body.
4, 10 minutes of aerobic exercise can consume as much as 100 kcal.
Keep breathing smoothly while rotating the hula hoop, you can consume 100 calories every10 minute, and stick to it for more than 20 minutes, which has a very good effect on burning fat.
3. How to choose a hula hoop
There are many different kinds of hula hoops on the market now, thick and thin, heavy and light. Some weight of hula hoop will have a good massage effect. Especially heavy hula hoop is not suitable for ordinary women. If you want to lose weight, the heavier the better. Hula hoop is too heavy, which is not conducive to long-term shaking at first, and is not conducive to body coordination. Shaking a heavy hula hoop for a long time will increase the burden on internal organs and muscles. Short-term strenuous exercise only belongs to anaerobic exercise, which will only bring muscle pain and will not consume excess calories. Hula hoop can't be too heavy, but it can't be too light, because it will be particularly laborious to turn the hula hoop muscles. The weight of the hula hoop is best borne in the middle finger.
Beginners suggest using adult hula hoop, with a diameter of 90~ 100cm and a weight of about 500g g g. The diameter standard is: put the hula hoop upright on the ground, and the height of the hula hoop is near the navel.
How long does it take to lose weight by hula hoop?
After choosing your own hula hoop, you can stick to regular and quantitative exercise. At the initial stage of using hula hoop, there may be pain in the waist and abdomen the next day, and it will gradually improve in the future. So you can step by step from once every four days to once a day or once every two days. Hula hoop belongs to aerobic exercise that consumes less calories. Exercise that burns fat slowly and continuously is good exercise. In order to achieve the best slimming effect, exercise should be kept for more than 30 minutes. Let the fat in the waist and abdomen burn a little under the dual action of exercise and massage.
Don't turn the hula hoop too fast.
When you turn the hula hoop, you should keep a steady and even movement, so as to play the best role of the hula hoop. It is advisable to feel relaxed and breathe smoothly. Don't be too stiff under your feet, you can walk a little bit to avoid local muscle and joint fatigue caused by repeated exercise for a long time.
4, hula hoop weight loss precautions
1, when carrying out hula hoop exercise, you'd better wear some tight clothes, and don't let your skin directly touch the hula hoop to avoid scratches.
2. In order not to hurt others or touch the surrounding things, it is suggested to do it in a space within 2 meters of Fiona Fang without obstacles.
3. Before the hula hoop warm-up exercise, do some proper warm-up exercises to make all links active and prevent sudden exercise from causing injury afterwards. Especially in the waist, you should twist it a few times to exercise your waist muscles. Only in this way can the waist strain caused by hula hoop rotation be avoided. Hula hoop is a good thin waist exercise, but it is not suitable for people with lumbar muscle strain or calcium deficiency.
5. Don't do this exercise before and after meals 1 hour.
6. Never put a hula hoop around your neck to exercise.
5. Hula hoop slimming exercise
First, break the stretching exercise of waist and abdomen fat.
In order to avoid back pain and other problems, stretching and warming up before shaking the hula hoop, focusing on the stretching part, can relax the whole body through stretching exercises, which is very helpful to relieve shoulder pain and low back pain.
1, put the hula hoop around your waist, take a half step forward with your right leg, and hold the hula hoop with your hands at your waist.
2, highlight the lower abdomen, feel the navel protruding outward. Be careful that the chin and chest do not protrude with the abdomen.
3. The position of the shoulders remains the same, and the waist extends to the back of the body. Step 23 is repeated 4 times. Next, step out of your left foot and practice the same principle four times.
Second, the stretching movement of the lateral muscles of the waist and the stretching back and forth of the body.
1, take a step forward with your right leg, then step in front of your left leg and cross it. Hold the hula hoop from behind with both hands, and then lean over to make it. Stretch the muscles of the right body line and the body will fall forward again.
2. Keep your back straight, stretch your back muscles and lift your upper body from the left.
3, the same principle, change the left foot on the right foot, warm up the upper body from the right side for a week.
4, fully exercise the muscles of the waist and back, and keep breathing naturally when warming up.
Third, the front and back hula hoop movement
First, clear your mind and keep your feet shoulder-width apart. If the hula hoop turns right, you will get your right foot. If you turn left, you will get your left foot and take a half step forward.
Rotate the hula hoop so that the hula hoop rotates along the topline. Many people mistakenly think that the hula hoop turns around the waist.
1. Starting from the basic posture, hold the hula hoop with both hands, apply force to one side and rotate the hula hoop.
2, the hula hoop began to rotate, knees slightly bent, grasp the rhythm and swing the abdomen back and forth. Be careful not to tilt or twist your waist. In order not to make the hula hoop slip, you can gently lift your elbow and assist with force.
Fourth, the left and right hula hoop movement.
Swinging from side to side can exercise the transverse abdominal muscles and stretch the waist line. After mastering it skillfully, you will find that shaking from side to side can make the hula hoop that is about to fall back to the standard position again.
Basic posture
Legs are shoulder width apart, hula hoop is placed at waist height and rotates along waist. The key is that the hula hoop fits in front of the right oblique and behind the left oblique when rotating to the right, and fits in the waist muscles in front of the left oblique and behind the right oblique when rotating to the left.
Swing method of waist moving left and right
1, restore the basic posture, hold the hula hoop with both hands, and make the hula hoop rotate through hand rotation and waist strength.
2. After starting to rotate, gently bend your knees and move your waist left and right. The key point is to pull the knee strength away and move the center of gravity left and right.
3. After mastering it skillfully, open your arms to your sides. With the rotation of the hula hoop, the exercise effect will be more effective, which can stretch your arm muscles and get rid of butterfly sleeve.
Five, advanced hula hoop.
After mastering the basic movements skillfully, challenging the more difficult movements can increase the training intensity, improve fat burning and make the slimming effect more obvious.
Thin-arm boxing practice
Just like boxing, you shake the hula hoop and exchange punches left and right. Through boxing practice, you can effectively tighten your arms. Pay attention to keep breathing naturally, slowly improve the speed of punching, and constantly increase the exercise load.
Breast enhancement-clapping exercises
While shaking the hula hoop in the front and back direction of the abdomen, clap your hands with open arms. You can exercise your chest muscles and have a breast enhancement effect. Stretch your arms as much as possible and move as much as possible.
Hip lifting-waist position lowering exercise
Spread your legs (shoulder width), bend your knees, sink your waist, move your center of gravity down, and shake your hula hoop. Carry out hula hoop shaking exercises in the front and back or left and right directions in the abdomen. Because the knees are bent, the swaying hula hoop is easy to fall, so by holding the muscles of the thigh root and hip, the hula hoop is controlled not to fall, and at the same time, the muscles of hip and thigh are stimulated, which plays a very good role in hip lifting.
Hula hoop shaking is a full-body exercise, which is very healthy. You can lose weight through exercise, but the exercise time must be long enough. After the hula hoop is finished, you can also do a simple whole body relaxation and gently pat your waist and abdomen with your hands to make the blood circulation unimpeded. In addition, regular hula hoop exercise can keep a good figure, so that the muscles of the waist, abdomen, buttocks and legs of the body are not stiff and degenerate.
6, hula hoop thin waist secret
Hula hoop thin waist needs to be persisted. First of all, you can't fish for three days and dry the net for two days. The temperature is not good for three minutes. Keep turning for half an hour to an hour every day, so that the amount of exercise at the waist will not be too great and the fat at the waist will be gradually eliminated.
A hula hoop with a thin waist should be lighter. The weight of hula hoop is also a big secret of thin waist. We all know that hula hoop is light and heavy. Generally, a heavy hula hoop can eliminate fat, but it will easily hurt internal organs and some organs. So if you are in good health, you might as well choose some hula hoops with lighter weight.
Don't turn the hula hoop too fast. If you choose a hula hoop, you can start to slim your waist, but the rotation speed of the hula hoop has also become a problem that cannot be ignored. If you want to slim your waist, it is not suitable to turn too fast, because it will not consume fat and will make you very tired.
Hula hoop is located between the chest and lumbar spine. When rotating the hula hoop, it is best to position the hula hoop between the chest and the lumbar spine. Generally, the fat around the waist is also gathered in these places. Want to lose weight and thin waist, hula hoop is best located in fat-rich places.
So this is the secret of hula hoop! There is a lot of content in it. Have you all learned? Bian Xiao has been tempted. I want to go back to practice more and feel like a snake. But I practice every day. If I don't insist, the effect will not be obvious. I hope everyone can say goodbye to the waist of the bucket.