The benefits of hula hoop, many people in life play hula hoop from childhood, which can eliminate waist and abdomen fat. So now many female friends turn hula hoops in their daily lives in order to lose weight. The following details the benefits of hula hoop.
Benefits of hula hoop 1 benefits of hula hoop.
1, slimming
Because the hula hoop is a people-centered central force movement, the force generated is more than three times the actual weight of the hula hoop. Through the friction between hula hoop and waist and abdomen, a large number of body movements are generated, which can effectively burn fat and achieve the effect of slimming. At the same time, it is also beneficial to the bodybuilding of arms and legs.
Step 2 solve constipation
Because the hula hoop is always around the waist when it is turned, it constantly stimulates the intestines, so it has the effect of treating constipation.
3. Fitness function
Hula hoop can not only effectively reduce weight, but also make the muscles of waist, abdomen, buttocks and legs no longer stiff or even degenerate, strengthen muscles and ensure the whole body's fitness. It can ensure daily physical activities and make people live in sports.
The disadvantages of hula hoop.
1, spinal pressure, risk of vascular rupture.
Hula hoop, a sport that relies solely on waist strength, can't achieve the effect of slimming the whole body. Because the hula hoop swings by waist strength, just at the junction of chest and waist. If it is excessively twisted, it will cause excessive pressure on the waist and abdomen spine, which will eventually lead to the rupture of blood vessels.
2. Risk of injury to internal organs
Some people say that turning a hula hoop will cause internal organs to shift, but it is not. It's just that after turning the hula hoop excessively, the swinging gravity will impact the internal organs of the abdomen and back. If the hula hoop is too heavy and rotates for too long, it will hurt the internal organs when it rotates.
Advantages of Hula Hoop 2 Advantages of Hula Hoop
You can turn the hula hoop anytime and anywhere. It is a simple and inexpensive sport, and it also has the following functions.
Role one, lose weight
Everyone who turns a hula hoop knows that hula hoop has a certain weight. If you want to play hula hoop, you must have enough strength, which is bound to consume your body energy. In fact, abdominal fat is consumed. After several months of hula hoop exercise, the waist and abdomen fat will be reduced.
The second function is to prevent constipation.
When you turn the hula hoop, it is actually the process of massaging your abdomen. The pressure exerted by the hula hoop on the abdomen will promote intestinal peristalsis. People who often turn the hula hoop will peristalsis faster than ordinary people, which is beneficial to the intestinal tract to promote the movement and discharge of stool and prevent constipation.
Role three, exercise waist muscles
When you turn the hula hoop, you mainly rely on the relaxation and contraction of the abdominal muscles and back muscles. At this time, it can play a good exercise role for these muscles, which is very beneficial to prevent cervical and lumbar diseases.
Shortcomings of hula hoop
Are the above advantages of hula hoop attractive? Don't worry, let's look at the shortcomings of hula hoop. We should avoid the shortcomings of hula hoop in order to make it better and safer.
First of all, hula hoop turns too hard, which is easy to damage muscles and lumbar ligaments, especially when hula hoop is turned for a long time, muscles are easy to strain, and backache is very common, which can seriously lead to lumbar strain and lumbar hyperplasia.
Secondly, if the intestine is too active, too many hula hoops will stimulate the intestine to move more frequently, which may seriously cause intestinal volvulus or intestinal obstruction.
How to carry out hula hoop safely?
Before you turn the hula hoop, you'd better do warm-up exercises, especially the waist muscles, so that they can be fully contracted and relaxed before you can do the hula hoop.
Secondly, we should master the time of hula hoop, not more than half an hour at a time. It's best to choose a hula hoop with the right weight, and don't add too much pressure and burden to the waist. If necessary, you can wear waist protection or carry out hula hoop exercise under the guidance of professionals.
The benefits of hula hoop 3 1. How to choose a hula hoop?
On the basis of plastic products, adding a layer of sponge coat can reduce the impact of hula hoop on the waist and is cheaper. Personally, if you want to lose weight, you need to wear a thick sponge to be comfortable. It has magnetism and massage function, and is formed by bending a hollow metal tube. The inner side of the metal tube is in an arc convex-concave shape, and it can also massage the waist when rotating. It's hard to shake, but it may hurt your stomach easily.
Hula hoop is made by using the movement principle of spring. This hula hoop can be used as a spring stretcher to exercise arms, back, waist and legs. Spring hula hoop is not as fixed as the old hula hoop, it is easy to fold and bend, and it is more convenient to keep and carry. This hula hoop is commonly used by some bodybuilders. Springs are a little more expensive than other materials, but they will have less sports damage when used.
However, springs have one disadvantage. The spring needs external force, and its own safety cannot be guaranteed. Coupled with the strong elasticity of the spring, it often hits the surrounding objects when turning, which requires a lot of space.
2. The heavier the hula hoop, the better?
When choosing a hula hoop, the heavier the better. The faster you spin, the more calories you burn. If it is too heavy, it will hurt. If you want to slim your waist, if it is too light, it will have no effect. The key to the selection of hula hoop weight is to find the one that suits you, the sports skills should be in place, and the exercise time should be appropriate. Otherwise, short-term strenuous exercise will only bring muscle pain and will not consume excess calories. Excessive exercise can easily cause muscle strain or sprain.
In short, you must choose a hula hoop with moderate strength. The average adult can choose a hula hoop of about one kilogram. Or according to the energy load of the index finger and middle finger.
3. How long is the hula hoop suitable for a turn?
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 should exercise for at least 30 minutes three times a week, and your heart will beat 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.
How to play hula hoop
1, shoulder width, feet shoulder width, arms at 3 o'clock and 9 o'clock behind your back. Hold the hula hoop and keep it 30 cm away from your body. Inhale and hold your chest, try to hold your shoulder blades, and turn the hula hoop clockwise until your left hand is placed directly above your head and your right hand is placed behind your hips. Hold 10 second, take a deep breath slowly, and feel the muscles stretching. Return to the initial position and turn the hula hoop counterclockwise until your right hand is directly above your head and your left hand is behind your hips. Hold 10 second, take a deep breath slowly, and then return to the initial state.
2. Go back to the waist and let the hula hoop rotate around the waist. Turn slowly at the beginning and find the rhythm. Next, put your hands on your head (this action will keep your body stable). Stop after turning for 3 minutes, and then turn in the opposite direction for 3 minutes.
3. Back rudder, with feet shoulder width, arms at 3 o'clock and 9 o'clock behind, hold the hula hoop to keep it 30 cm away from your body. Inhale, hold out your chest, and try to clamp your shoulder blades.