How to spin a hula hoop to lose weight. How to teach a child to spin a hoop around his waist and arm

Hoop exercises for weight loss

In order to make your body beautiful, you don’t have to spend all day in the gym. Such a simple device as a hula hoop or hoop will help you practice at home and will be beneficial for weight loss. Fitness trainers advise following the main rule - start gradually with a few minutes a day and continue training daily. If you don't do hoop exercises regularly, all your efforts will be pointless.

Benefits of a hoop

People who have achieved significant results know the benefits of hula hooping. If you decide how much you need to hula hoop to lose weight, your body will receive many benefits from exercise:

blood supply in the pelvic area is restored;
the respiratory system is trained;
the work of the stomach and intestines is stimulated;
strengthens the muscles in the abs, hips and waist;
improves posture and coordination;
the likelihood of stress decreases;
cellulite disappears.

In order for classes to be more effective, you need to choose the right type of hoop. There are several varieties that differ in weight, price, and additional options. The most modern useful equipment are produced with electronic heart rate monitors and calorie counters, with spikes that enhance the massage effect. These models differ significantly in cost. However, even the lightest metal hoop can be made heavier by pouring sand into it.

How long should you spin the hoop?

Answering the question of how much you need to twist the hoop in order to quickly lose weight on your hips and waist, fitness instructors clarify that even with constant exercise, the effect will depend not only on the time spent, but also on additional measures. With continuous training with hoop rotation, which lasts 45-50 minutes, a person loses about 500 calories, and the reduction in the waist is from 0.2 to 0.5 cm.

After exercise, the body signals the energy spent by increased appetite. In order for the lesson not to be wasted, you need to choose the optimal diet consisting of foods rich in fiber, proteins or slow carbohydrates. It is better to divide training into short time periods, in this case the effectiveness increases.

To remove belly fat

Belly fat is the most difficult to remove; it accumulates in this area gradually, so in addition to hula hoop exercises, you should also include abs and plank exercises. According to reviews from women who have lost weight, regular training for 20 minutes 2-3 times a day with a weighted hoop helps to provide an effective abdominal massage, which stimulates the reduction of fatty tissue.

To lose weight

In order to lose weight by hula hooping, using only this type of sports training, you need to perform the exercises regularly for several months in a row for 40-60 minutes a day. Also, try to reduce the number of calories you eat daily. Having a correct idea of how and how much you need to spin the hoop to lose weight, you can easily achieve the desired result.

For waist

Many women cannot withstand the heavy pace of exercise and prefer to lose weight in easier ways. This is explained by the fact that after the start of training, the load falls on the lateral muscles. In the first days, you may experience unpleasant painful sensations in the waist area. However, this part begins to acquire relief earlier than others. Those who have been persistent and achieved the desired effect claim that to shape your waist you need to hula hoop for 15-20 minutes a day.

Variety of workouts

Every exercise of the same type, sooner or later, will begin to get boring. Therefore, it can be diluted with other similar exercises.

Surely, at a young age, everyone jumped over him as if on. Nowadays, such an exercise is more relevant than ever. The training should include 30 jumps on two legs, on each separately and alternately.
We lie on our back, cling to the hoop with one leg and pull it as far as possible in our direction. Similar movements must be repeated for the other leg.
It's time to look at twisting a hoop on two hands. This exercise will tone your arms. Do not choose heavy hoops; they may cause bruises.

Contraindications

After extensive research, experts do not recommend using the hoop for people with diseases of internal organs, in particular the intestines. Before starting classes, you should definitely consult a doctor. It is also forbidden for women to practice with a hoop during their period.

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A hoop is a universal exercise machine that can be used to remove excess fat deposits on the waist, stomach and lower back. Before you start training with this apparatus, you need to choose the right hoop for yourself.

Today, the range of sports stores is amazing - hoops alone are presented in a very wide selection.

There are various modifications of the traditional hoop: flexible, folding, weighted (weight from 500 g to 2 kg), with a built-in calorie counter or with special massage balls.

When choosing a hoop, you need to understand that a weighted or massage model will definitely leave bruises on your body.

In addition, with a waist size of 90 cm, it will be quite difficult to twist the hoop, since there will be no space left for manipulation. In the latter case, despite the fact that spinning a waist hoop is very useful, it is better to pay attention to other exercise machines.

The main rule of a well-chosen hoop is that its height in a vertical position should reach from the floor to the chest of the person who plans to practice with it. With any other model, learning to spin the hoop correctly will be problematic.

To quickly achieve the desired result, you need to train daily.

When answering the question of how long you need to spin the hoop, it should be noted that at first the lesson can last about 10 minutes, and it is recommended to gradually increase the duration of the workout.

A 40-minute session is considered a good workout for the body.

when rotating the hoop on the waist or hips, it is best to keep your hands behind your head, clasping them in a “lock”;
no need to spread your legs wide. The closer they stand to each other, the more load will be placed on the waist muscles;
The rotation of the hoop should only occur clockwise. In some exercises, it is advised to rotate the hoop in one direction or the other alternately. However, experts do not recommend doing this, because in this case you can easily damage the spine;
weighted models can be used for no more than 20 minutes;
training should take place on an empty stomach. It's also a good idea to do some breathing exercises first - this will help remove excess air from your stomach.

How to learn to spin a hoop

In an effort to get a flat stomach in the shortest possible time - for example, in a week - some people begin classes, believing that the body will easily remember skills forgotten from childhood.

As a rule, beginners who want to quickly lose a few kilograms with a hoop will be disappointed. First of all, because it is not enough to remember the correct movements of the waist. Fat deposits on the stomach and sides, too heavy sports equipment, incorrect duration of classes, and incorrectly selected exercises with a hoop interfere.

Beginners and those who have not twirled a hoop for a long time should choose the lightest sports equipment - usually made of aluminum weighing up to half a kilogram.

Other options (massive, with silicone fins on the inside for a massage effect, etc.) will be required later, as your training level increases.

To learn how to spin the hoop correctly, take the starting position:

the rim is at waist level, touching the back of the back (which helps to avoid bruises);
palms turned upward, supporting the rim on both sides;
back straight;
feet together or shoulder width apart.

To lose weight faster, you should learn how to twist a hoop in both directions. But at the initial stage, it is enough to choose the most natural, “convenient” direction of rotation, lightly pushing the rim from the outside in the chosen direction. During the exercise, the arms are raised at chest level.

You need to learn to feel the rotation of the rim and add the necessary movement at the right moment with your waist.

With the development of this skill, movements of the torso in the abdomen and sides acquire a small amplitude. It is possible to perform continuous rotation for tens of minutes in any direction.

Despite the desperate efforts of the beginners - movements of the waist with maximum amplitude, belly dancing - after one or two rotations the hoop falls. What should I do?

The correct approach is not to try with all your might to turn it further. You need to immediately grab the rim, stop the rotation and start the exercise over again.

Unnatural, convulsive movements of the waist will not help you learn how to spin a hoop correctly. In addition, blows from the rim can cause bruises on the stomach and sides. And until they pass, you will have to interrupt classes.

For beginners, at first it is enough to achieve 1-2 revolutions, then start the exercise over again. As your skill develops, the number of continuous spins will increase.

Hoop rotation technique

stand up straight, grab the hoop with both hands, place it at waist level;
simultaneously begin to rotate your hips and “launch” the hoop with your hands;
try not to relax your stomach, and learn to synchronize the movement of “launching” the hoop and swinging your hips;
practice, each time the hoop will be held on your waist more and more, and, eventually, you will be able to rotate it from 10 to 30 minutes, which is required for most cardio programs.

Typical mistakes when rotating a hoop are:

strong tension in the trapezius muscle, pulling the head into the shoulders. The result is a stiff upper body, pain in the cervical region due to muscle spasms, loss of concentration on rotation, and problems with learning to rotate the hoop;
protrusion of the abdomen and arching in the lower back. This creates a risk of injury to the lumbar spine and prevents learning to rotate quickly. The skill of retracting the abdomen under load of any nature must be trained. Start by simply pulling your navel toward your spine while standing in a normal position and slightly tensing your abs. The deflection in the lumbar region should decrease as you draw in your stomach. Try to remember this position and practice it when you start spinning your hoop;
hyperextension in the knee joint. Have you seen how little children stand? A position with the kneecaps “pushed” slightly back is unsafe for the entire joint. And it doesn’t allow you to “spin” your hips well enough to ensure rotation of the hoop. Make sure that your knees are “soft”, slightly bent, tuck your stomach and work carefully;
“jumping”, lifting the heels off the floor, additional work in the ankle joint. This can cause loss of stability and injury. To rotate, just moving your hips is enough, and you don’t need to “twist” at the ankles. This is why good athletic shoes are important even for hoop training;
"push" of the chest upward. The movement that oriental dancers love to do only interferes with maintaining balance. And with fairly weak long back muscles (and they are quite weak in everyone who does not do “good morning” with a barbell and does not pay enough attention to strength work with their own weight);
attempts to lift the hoop to the ribs, and higher, due to high-amplitude work with the hips. Want intense cardio? Do the exercises that are intended for him and do not try to “kill all birds with one stone” with a hoop at once.

In general, hula hoop spinning is a low-intensity cardio exercise. If we discard the myths about the fact that a hoop builds a waist and so on, you can do this no more than 2 times a week. The rest of the time - something more intense (a couple of times a week you need to do training with jumping, acceleration, or fast jogging or interval work on cardio equipment) and moderate-intensity loads like fast walking up a small hill, cycling, rollerblading and slow running to restore the body. .

You can increase the effectiveness of spins by using them as a recovery interval during a more intense workout. For beginners, a simple scheme works well - warm up by rotating the hoop for 5 minutes, then alternate a minute of jumping rope using an accessible technique and 2 minutes of rotating the hoop. Work for 15-20 minutes, to cool down, first jump slowly, then rotate the hoop again for 3-5 minutes. Follow the principles of rational nutrition if you want to lose weight, and try to make your physical activity as varied as possible.

There are different types of waist hoops; before you buy one, try to choose the one that suits you. Once you learn how to twist it, you can enjoy the process and reduce your waistline at the same time.

How long to spin the hoop

After you have acquired the skill of twisting a hoop in both directions, it is still too early to lose weight and start trimming your belly. It is necessary to train the muscles so that they can withstand prolonged physical activity and burn fat.

Gradually increasing the duration of exercise prepares the muscles and skin for the upcoming weight loss at the waist.

Beginners who have just learned how to spin a hoop and it has stopped falling should practice for no longer than two minutes a day. As your fitness level increases, increase the duration of rotations by 1-2 minutes per week.

Some, trying to lose weight and get rid of their belly in one or two weeks, make the mistake of wrapping a thick towel or scarf around their waist, and, not having the necessary training, spin the hoop for the recommended 30-40 minutes.

After an overly intense workout, your sides and muscles hurt, and bruises appear on your waist. You have to interrupt classes until your body stops hurting.

How to train?

Now a few basic rules for effective hula hoop training:

How long can you spin a hula hoop? A few minutes will be enough for the first time. The next day, increase your workout time. The minimum duration of training is 10 minutes; shorter training sessions will not give any results. It’s better to hula hoop for 20-30 minutes a day, but not longer than an hour. If the hoop is heavy, then the duration of one lesson should not exceed 20-25 minutes.
You definitely need to exercise every day! If you hula hoop once a week, it is better not to spin it at all.
You should not exercise immediately after eating or on an empty stomach. The best option is 1.5-2 hours before or after a meal.
Determine the specific training time yourself; it all depends on your employment and daily routine. But it is not recommended to exercise immediately before bed; do it at least an hour before bedtime.
Before training, do a light warm-up to warm up your muscles a little.
If bruises appear, then you should not stop training. Just lighten the load and wear a thick T-shirt or sweater to avoid further injury. And to avoid hematomas, beginners are advised to start training only in clothes. If your skin is thin and sensitive, you can additionally wear a special thermal belt. Then you can gradually get rid of clothes.

How to spin a hoop correctly

To achieve a flat stomach and slim waist, regular exercise is necessary to ensure that the muscles in the abdomen and sides become strong and toned.

As your training level increases, you can move on to spinning a heavier, more massive hoop. Working out with him requires a lot of physical effort. Elastic inserts from the inside of the rim have a massage effect, improve microcirculation, and enhance lymph flow. The skin becomes firm and elastic, cellulite goes away.

You can't get rid of your belly fat by twisting a hoop in a week. You should expect the first tangible results after a couple of months of daily exercise lasting 30-40 minutes.

How to spin a hula hoop to lose weight at the waist

When the feet are placed at shoulder level or wider, the gluteal muscles and hips are involved in the work. If there are fat deposits there, regular exercise will help deal with them.

But if the task is to remove the belly, you need to twist the hoop when your feet are close to increase the load in the waist.

Cross your arms over your chest, clasping your forearms with your hands, otherwise they will become very tired during prolonged rotations.

You need to maintain the rotation of the rim with smooth, confident movements, without pushing or jerking, so that bruises do not appear on your waist and abdomen.

Advanced exercises

As your training level increases, you can introduce additional elements. Performing exercises with increased load can burn up to 300 calories in one session.

Twisting a hoop in a half squat, feet together. Start rotating the rim and at the same time bend your knees to lower your straightened torso as low as possible. Perform the exercise in this position for several minutes. Repeat, rotating the rim in the other direction.

Twist the hoop alternately on your hips and waist. Start rotating at the waist. Let the rim go down to your hips, then let it rise to its original position. Repeat the exercise, rotating the hoop in the opposite direction.

Twist the hoop alternately in different directions, placing your feet wider than your shoulders, legs straight. The exercise trains the muscles of the buttocks.

Twisting the hoop in a half squat, feet wider than shoulders. Start the rotation, bend your knees to squat as low as possible and maintain the rotation of the rim. Hold the position for a few minutes, return to the starting position. Repeat, rotating the sports equipment in the other direction. Exercise strengthens the muscles of the buttocks and thighs.

Spin the hoop with your foot forward. Place your right leg forward, preferably bent, into a lunge. The left leg is slightly bent and set back. Perform rotations. At regular intervals, change the position of your legs: place your right foot next to your left, lunge forward with your left leg. To give more load, you can increase the amplitude of waist rotation and change the position of your legs more often.

Other hoop exercises for weight loss

Regularly spinning the hoop helps to get rid of the belly fat. To diversify your activities, train the muscles of the thighs, buttocks, and abdominals, it is useful to perform other exercises.

Twist the hoop forward. The hands hold the rim at shoulder level, its bottom touching the back of the thighs, feet together. Spreading your elbows to the sides, wrap the hoop forward over your head and step over it. Repeat 10 times.

Twist the hoop backwards. Hands hold the rim in front of you, elbows apart, feet together. By moving your wrists, wrap the rim back over your head, step over it, and return to the starting position. Repeat 10 times.

Hoop rolling. Feet wide apart, hands on the rim. Bend your right leg, transferring the weight of your torso onto it, keeping your left leg straight. Simultaneously with the movement of the body, roll the rim to the right, arms straight. Perform 10 repetitions in each direction.

Climbing through a hoop. Stand straight, feet together, rim on the left, hand holding it from above. With your left foot, take a step to the side, step over the bottom of the rim, crouch, transfer your body weight to your left leg, placing both palms at the top of the rim at the lowest point, and straighten up. Perform the movement in reverse order. Repeat 10 times.

Leg raises. Place the hoop against the wall, lie on your back so that your toes touch the bottom. With your straightened right leg, describe an arc along the rim, with your left leg on the floor. Return to starting position. Perform the exercise 10 times with each leg.

What muscles work when twisting a hoop?

During the rotation of the gymnastic circle, the body makes oscillatory movements back and forth. Behind the apparent simplicity of the exercise is the simultaneous work of almost 30 different muscles. The most important muscles are:

backs;
press;
buttocks;

If we talk about individual muscle groups, then when twisting a hula hoop, the following are involved:

external obliques;
chest;
abdominal;
calf;
femoral;
gluteal;
triceps.

The benefits of exercising with a hoop

Hoop training is one of the cheapest and most accessible ways to make your waist thin and get good, toned abs. Plus, it won't take much time. While you are watching an interesting TV show, you can spin a hula hoop in front of the TV for 20 minutes. Many people turn on music and thus relax. You need very little space to store a hula hoop in a living room.

Rotating the hoop around the waist also has a beneficial effect on the condition of the skin on the abdomen. It becomes more elastic and improves appearance. The benefits of practicing with a hoop also manifest themselves in the female reproductive system, as well as in people with intestinal dysfunction, cardiovascular problems and respiratory problems. With proper exercise, the muscles around the spine are strengthened.

Indications and contraindications

Spinning a hoop is beneficial for everyone, not just those who are losing weight. Traditionally, hula hoop is considered a women's exercise - men prefer to lift iron without paying much attention to cardio. However, not everyone can practice hooping - there are also important contraindications:

severe varicose veins;
problems with the abdominal organs;
gynecology;
"critical days";
pregnancy;
postpartum period.

No other contraindications have been found so far.

How to choose the right hoop

What types of hoops are there and how to choose them correctly, so as not only to learn how to spin a hoop and lose weight, but also not to harm yourself.

In sports stores you can purchase any type of hoop, as they say, “to suit your taste and color.” Here are some of them:

This is the simplest and most common type of hoop. It is empty inside and made of plastic or aluminum. Due to its light weight, it can be used by both children and women who are just starting their training.

This hoop can be purchased at specialized sports stores. Its weight can reach up to two kilograms. Recommended for people who are actively struggling with excess weight.

This is a hoop, inside of which there is an uneven surface or various suction cups are attached.

Folding.
Hoop with calorie counting.
Children's hoop for a child.

With the help of a children's hula hoop, due to its small diameter and low weight, you can gradually accustom your child to more intense exercise, develop abdominal muscles, and do more serious exercises. From a young age, it is necessary to hoop your child with the help of a game, then move on to the activities themselves, to training in spinning a hoop.

What types of hoops are there?

A waist hoop may differ not only in appearance, but also in functionality.

A waist wrap will help you get rid of extra pounds

There are hoops:

massage;
regular hula hoops;
folding;
with counters that count calories;
weighted.

Massage hoops have special massage balls inside that affect the muscles of the abdomen, thighs, buttocks and back. They stimulate blood circulation and tone muscles. Unfortunately, they leave bruises on the body.

Regular hula hoops can be plastic or aluminum. On the inside they have waves that affect cellulite. These hoops are lightweight and very easy to spin.

Losing weight is a complex process that requires patience and willpower.

A folding hoop can be carried with you or hidden in a closet; it will not take up much space. For travel lovers, this is just a godsend.

If you want to control everything down to the smallest detail and want to know how many calories have been burned, then a hoop with a built-in counter will help you. It will show how many calories were burned depending on the number of revolutions.

Weighted ones can weigh 1-2 kg, they are harder to twist and they are not hollow inside. These hoops burn fat quickly, but you need physical training to spin them.

How to teach a child to twirl a hoop around his waist

It is known that a healthy child is cheerful and very active. Parents need to correct their children’s mobility and guide them in the right direction. Children's games can be so frisky that injuries can occur. Try giving him a hoop! This is a very interesting and useful activity. It’s not so easy to teach a child to spin a hoop. Have a competition to see who can do it better. Start with the game: “How to roll a hoop forward as far as possible.” The tasks can be complicated so that the child, during the vertical movement of the hoop, avoiding obstacles, tries to jump through it himself. This must be done quickly. Then proceed to the technique of rotating the hoop on your stomach.

You can teach your child how to spin a hoop like this:

ask the child to stand up straight (you can do this together with him, standing opposite);
place your feet together, not shoulder-width apart. Thus, the main load is correctly distributed at the waist;
look around and make sure there is enough space so that the hoop does not hit anything or anyone during its circular movement;
put the hula hoop on yourself, stopping it and pressing it to your waist;
Now try to forcefully set such a rhythm to the hoop so that when you move your hips, it tries not to fall.
If you feel that the hoop is about to fall, then rotate your hips in a circular motion, choosing the optimal pace.

Of course, everything requires skill and practice. Bypassing difficulties, the main thing is that the child does not get upset, but continues to actively study. After all, the result will not take long to arrive. Having learned, the child will be in a good mood and will be able not only to pump up his abdominal muscles in this way, but also to participate in competitions held in schools, or among peers just on the street.