To get rid of excess weight in the gym you need a lot of free time. And the bulkiness and high cost of some simulators that allow you to exercise at home are very scary. The way out of this situation is a simple hoop. It is very effective in use, does not take up space and does not take up a lot of free time.
The principle of operation is that with systematic training, it breaks the subcutaneous fat layer into molecules, and it becomes much easier to get rid of it.
How to choose, light or heavy?
Before choosing a hoop for weight loss, it is worth clarifying: a lighter one allows you to expend more energy, while a heavier one engages the abdominal muscles and stimulates blood flow to the tissues.
If you need to maintain physical shape or lose 1-2 extra pounds, a lightweight one without weights will do. To draw the relief and contours of the body, a heavy hoop will be more effective.
Note. After the first classes there may be bruises, do not worry, this phenomenon is temporary. Pain and bruises will go away in a couple of sessions and the body will get used to the stress and will respond to training only positively.
The range of hoops is very large and varied.
According to the material:
- plastic;
- metal;
- rubber.
By purpose:
- gymnastic or sports;
- massage;
- magnetic.
By design:
- with or without sand;
- with connectors for weights;
- with spikes;
- folding;
- flexible;
- soft and hard.
There are many types and variations, it’s difficult to choose, and it’s easy to get confused. We will help you figure it out and choose the most suitable option for your studies.
- Simple
Made of metal or plastic, lightweight and inexpensive. A hoop that is most often used by girls from an early age.
- Massage
Stimulates muscles, helps remove fat deposits, promotes better blood circulation. An excellent friend for the intestines, helps people with problems of this organ.
- With magnets
Promotes a better supply of oxygen and perfectly nourishes the organs. They have a massage effect. At the same time, not forgetting to fulfill its main function of reducing body volume.
- Flexible, collapsible (the diameter of the hoop can be adjusted)
The smaller it is in diameter, the more difficult it is to keep it at the waist, and the more effective the workout will be. They are very convenient when moving, and due to their weight they burn fat on the sides well. Inexpensive and effective.
- Soft
Can be used not only on the stomach and sides, but also on the arms and legs.
- Plastic with massage balls or sand
Considered the most common. Effective for weight loss and easy contouring, they weigh about 1.5 kilograms.
Although it is worth noting that relying on the wide selection of sports equipment in retail stores, you should not count on the fact that all of the options listed above will be available. Therefore, it may be worth looking for a suitable option in online stores.
Optimal hoop weight
Which is the best hula hoop for weight loss?
Regular, gymnastic, massage, soft - the choice is yours. But in order for classes to be effective and not harmful to health, an important point should be remembered. Choose a waist hoop according to your physical capabilities. Beginners should start with a sports equipment weight of 500-800 grams, but they won’t be able to lose weight at home with such a hula hoop. The result will be visible only when practicing with a hoop weighing at least a kilogram.
Improving physical fitness by increasing the weight of the simulator, but within reasonable limits. If the hoop is heavy, then it does not bring any benefit to the body, but rather harm. Consequences: bruises on the body, blows to internal organs, due to their improper functioning or painful sensations. Twist the hoop right in the store to feel which one suits your body best.
Massage
On the inside of the massage hula hoop there are various elements: balls, magnets, spikes. Why do you need a hoop with a massage effect? The impact is made pointwise when the elements come into contact with the waist. The price varies depending on the type of equipment. There are these types of magnetic simulators:
- With magnets. Built-in magnetic inserts, according to experts, have a beneficial effect on the nervous system, improve blood circulation and metabolism.
- With balls. There are different types of hula hoops: with soft or hard balls. Their number on the inside of the hoop also differs, sometimes reaching 35 pieces. It is easier to remove excess fat with the help of such a simulator; it doubles the excess fat from the waist, sides, and hips. Due to the intensity of the impact, training time is reduced.
- With spikes. Losing weight with such an assistant will speed up. When choosing a studded hula hoop, consider three rules:
- Weight ranges from 1-3 kg, so you need to choose based on physical fitness and weight. The effectiveness of training and the normal functioning of organs depend on the optimal choice.
- The larger the diameter of the hoop, the more difficult it is to work. To choose the best option, you need to place the hula hoop in front of you, it should be slightly above waist level.
- The wider the side, the more abdominal area it will cover during rotation.
Gymnastic iron
A metal hoop (mostly aluminum) is suitable for maintaining slimness and beautiful posture, but is ineffective for losing weight. The iron hoop weighs up to a kilogram, so it’s suitable even for a beginner. Before a gymnastic hula hoop class, you need a light warm-up (including breathing exercises), which is aimed at improving the burning of fat cells and preparing for the upcoming class. Cost: from 200 rubles. Online stores for purchasing wikimart, resport.
Ordinary
A plastic hoop is suitable for beginners, but if your muscles are trained, then such a load will not be enough to get results. For beginners, it is advisable to combine training with a plastic hula hoop and physical exercise to increase the effectiveness of training. The advantages of such equipment: low price, light weight. Cost of plastic hoops: from 70 rubles. Where to order: resport.
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How to spin correctly?
Rules that are important to consider:
- How much you need to spin and which hoop is better for weight loss is a controversial question, since the answer depends on the individual characteristics of the buyer: physical fitness and body fitness. You shouldn’t torture yourself from the first lessons by practicing for 20-30 minutes with a heavy, two-kilogram hoop. This way the body’s endurance will be developed, and the centimeters will not noticeably decrease. And it can even cause harm to the body. To make training more effective for weight loss, you need to start with 3-5 minutes a day and a light hoop, gradually increasing the amount of time and weight.
- Don’t forget to twist the hoop in both directions; the load on the spine should be even.
- Consult your doctor, he will help you establish permissible loads and identify contraindications, if any.
- Drink as much water as possible. Plenty of fluids is the basic rule for any workout.
- The effectiveness of hoop training will increase and accelerate if you add proper nutrition and several exercises for other muscle groups.
Contraindications
Unfortunately, not everyone can use this weight loss tool. There are a number of contraindications. If they concern you, consult your doctor; minimal stress may be allowed.
- Diseases of the gastrointestinal tract.
- Diseases of the genitourinary system.
- Spinal diseases, periods of exacerbation.
- Women on critical days.
- Postoperative period, doctor's permission is required!
- Elderly people can only use a lightweight version of the hoop.
We use a hoop for weight loss, strengthen the muscles and spine, develop beautiful posture and an easy gait. Do these simple hoop exercises and your figure will become flawless.
One main condition is regularity of classes. The site “I am a villager” wishes you good health and a beautiful figure!
Advantages
Don’t think that hoop is an absolutely feminine way to lose weight. It is perfect for men, especially those with a beer belly.
In addition, there are a number of other advantages:
- Hoop training is the best way to lose weight at home. The positive qualities are that with its help serious results are achieved without significant investment of time and money.
- The collapsible model can be taken with you on the road or on a business trip, thereby not missing classes.
- Exercises with a hoop for losing belly fat can be performed at home, without interruption from your family and pets.
- You can study to your favorite music or program; while walking in the fresh air, in a park, square, or on a picnic.
- The hoop is available at any age.
Useful tips
In specialized stores you can find various modifications of hoops. The choice of this projectile will depend on certain purposes.
If you decide to take your figure seriously , then you need to pay special attention to your diet. It is imperative to exclude high-calorie foods, fatty and fried foods from the diet; add more liquid and vegetables. Why eat fatty and unhealthy foods if you can easily do without these foods.
You need to start training with the apparatus using short-term approaches. 3-6 minutes will be enough, and the number of approaches with such a load will be up to 4.
Originally posted 2018-01-29 10:39:21.
Benefits and harms
The health benefits are obvious, here is the list:
- strengthens the muscles of the back and abs, lower back;
- improves blood and oxygen circulation with massage balls, which leads to the burning of local fat;
- improves body flexibility, coordination of movements;
- gait and running become more organized;
- rotating movements and diligence in trying to balance the hoop on weight help to significantly train every muscle of the back, abdomen, arms and legs;
- excess calories are spent well;
- improves the respiratory system;
- improves posture.
Contraindications:
- pregnancy;
- back problems;
- kidney diseases;
- presence of problems with the vestibular apparatus.
Exercises and results
Before starting training, you should always do warm-up exercises for your back, legs, and calf muscles. This will protect you from damage and help you stay healthy. Similar exercises should be performed after finishing the main loads in order to consolidate the results.
Advice. It is better not to eat anything one hour before you start hoop training and two hours after.
- With calf raises
Rotate the hoop with your feet shoulder-width apart, your abs tense. Smoothly rise on your toes and lower yourself. Repeat 7-10 times.
- With acceleration and deceleration
Feet shoulder-width apart, abs tense. First, speed up the rotation rate, then slow down. Repeat for 7-10 minutes in both directions.
- With your hands up
Feet shoulder-width apart, abs tense. Raise your arms above your head (you can change the position of your arms: behind your head, in front of you, to the sides).
- Yogic rotation
Twist the hoop 88 times, first in one direction, then in the other. The number 88 is a magical number for yogis.
- Planet rotation
Feet shoulder-width apart, arms at your sides. While unwinding the hoop, move in the opposite direction from it. Fifteen to twenty repetitions in each direction. Be careful not to get dizzy.
- On one leg
Standing on one leg, you need to wrap the hoop for a minute in each direction.
- Christmas tree
Twist the hoop from your knees to your stomach.
What's the result?
Now let's see what results you can achieve by practicing with a hoop.
- Calories
In an hour of exercise, on average, you can burn from 400 to 500 calories, it all depends on the intensity of the activity. Such exercises are equivalent to an hour of exercise in the gym, if you twist the weight loss hoop correctly.
It should be noted that strength training in the gym builds muscle, while cardio burns excess fat.
- Kilograms and centimeters
Centimeters will mainly go away from the abdomen and sides, and all other parts of the body will tighten. During a course of such sports activities, it is possible to lose up to five to six kilograms of excess weight. With regular training, you can get rid of 5-6 centimeters from your waist in a month.
Spinning a hoop is useful
Even adult women are not ashamed to engage in this activity. But they choose a more thorough tool for their training - a hula hoop. By exercising with such sports equipment, you can smooth out some flaws in your figure and get rid of extra centimeters on your waist.
The benefits of exercises with a hoop
Before talking about the benefits of movements with a hoop, we need to talk about the advantages of this sports equipment.
- This projectile has a low price, so anyone can buy it.
- Using the hoop is easy; you don’t need to complete special courses. In the morning and evening after training, you can simply hide it behind the door.
- It is not difficult to store the tool in the apartment, since it does not require much space and it is not difficult to put it away. There are also collapsible models.
- During training, you can watch a movie, listen to music, talk on the phone and much more.
- While practicing with a sports instrument, you can do other physical exercises.
In general, this is an ideal exercise machine that allows you to keep your muscles toned.
Before starting classes, you need to know everything about this instrument and the technique of training for the purpose of losing weight.
It is impossible to get a definite answer to the question of how long to hula hoop to lose weight. Everything depends, first of all, on the individuality of the organism. The second argument will be not only proper nutrition, but also regular training. For some women, results can be seen within 2 weeks, and for others, only after a month.
The first session should be kept as short as possible so that there are no bruises left on the body. 3-5 minutes will be enough. With each subsequent workout, the training time should be increased. After a month, the load should be at least half an hour.
A hula hoop for weight loss does not need to be methodically twisted, but rather a specific set of exercises must be performed. This type of training will benefit the entire body.
- When exercising with this sports equipment, you can use the following muscle groups: muscles of the back, hips, buttocks and abdominals.
- In places where the body and sports equipment come into contact, increased blood circulation occurs. This makes it easy to break down fats and burn them completely. During exercise, more oxygen flows to the hips, waist and abdomen, which gives the body additional energy.
- Monotonous exercises with this sports equipment have a calming and relaxing effect, and with their help, stress resistance increases.
- Sports activity with hula hoop is also a kind of massage that has a positive effect on all internal organs, and best of all, on the intestines.
- Hoop training is used not only as a set of exercises for losing weight. Children can also practice it if you come up with a set of exciting exercises for them.
- During training, you can improve not only physically; a lot of positive emotions and increased self-esteem are guaranteed. The body changes that a person begins to notice make him more confident.
- Exercising with a hoop makes the body flexible.
