Hoop for weight loss - how to twist it to remove belly and sides

About hula hoop: what is it and what is it eaten with?

The word hula hoop is formed from the name of a popular dance in Hawaii - “hula” - and the English word “hoop” - rim, hoop. This is a simple device in the form of a large diameter ring that needs to be rotated around the waist, connecting the abdominal muscles to this process.

Reference!
The hula hoop was created by Richard Knerr, founder of Wham-O, in 1958. This invention was inspired by bamboo rings that Australian athletes used for training.

Hoops quickly gained wide popularity. Now they are used in physical education classes in kindergartens and schools and during the training of professional athletes. Many people buy hula hoops to exercise at home, to lose weight or just to keep themselves in good shape.

How to choose a hoop?

To make the exercises as comfortable and effective as possible, it is important to choose a hula hoop. How to choose it? There are different types:

The simplest option is an ordinary thin metal hoop, which we are all familiar with from school. This material is durable and quite heavy, so there will definitely be an effect from training.
The weighted metal hula hoop is heavier than the first option, so it is more suitable for trained girls than for beginners.
If you are just starting to practice and are a beginner in this matter, then purchase an ordinary plastic hoop. It is light and will not leave bruises. But then it will need to be replaced with something more serious.
There are also hoops with special massage elements. These can be spiked attachments (they can be removed if desired) or convex rollers. Such details will enhance the effect of your training.
The flexible hoop is made of reinforced rubber. It is thick and very heavy, so the load will be intense. In addition, such a projectile can be used for some other exercises, for example, to work the muscles of the arms and hips.

And here are a few more points:

Some models are equipped with motion sensors and counters for revolutions and calories burned. This detail is optional, but for some it is very useful.
The price of hula hoops may vary. The simplest option will cost about 200-300 rubles, and more complex ones cost 1500-3000 rubles.
The weight of such shells varies from 500 grams to 2-2.5 kilograms. If you are a beginner, choose easier options, and only then move on to more difficult ones.

Benefits and harms

The benefits of training using a hoop include:

Convenience – this is a very simple equipment that can be used both at home and in gyms. No special skills are required for classes.
Cost-effective – you can choose a budget option for yourself and use it for many years.
Safety - the risk of injury while spinning a hula hoop is minimal, the worst thing you can get is bruises in the waist area. There are very few contraindications and restrictions for hoop training.
Positive effects on the body - the benefits of hoop are not limited to losing weight; its effect on health is more versatile:

– Improved coordination;
– Strengthening the oblique and rectus abdominal muscles, the muscles of the thighs and buttocks;
– Fight against cellulite due to the lymphatic drainage effect;
– Loss of body weight;
– Restoring correct posture;
– Cardio training;
– Stimulation of motility of the digestive tract;
– General tonic effect.

There are some downsides, but there are few of them:

Slow onset of effect - you will notice obvious changes in the form of weight loss and waist reduction only after 2-3 months. Therefore, novice athletes often wonder whether hula hoop will really help you lose weight or is it just a myth. To really lose weight, you need to exercise for a long time, on a regular basis.
Local effect - the hoop primarily removes fat deposits in the waist area; when performing special exercises, it can correct the volume of the hips, however, to work on other problem areas, other training is required.
The risk of hematomas - in healthy people they rarely appear: only in the first classes or with excessive training intensity. But in patients with reduced blood clotting and taking blood thinning drugs, bruising occurs more often. To prevent them, you need to wrap your waist with a towel or wear thick clothes.

Important!
Hula hoop rotation is contraindicated during pregnancy, the early postoperative or postpartum period, and with certain pathologies of the spine, digestive tract and genitourinary area. Patients with such problems should first consult a doctor.

Results: how much weight can you lose?

Individual and depend on the scale of the disaster. On average the result will be like this

Despite the effectiveness of the hoop for reducing waist size, it is better to supplement exercises with this exercise machine with other types of physical activity and proper nutrition.

In a month you can really lose 1.5 -2 kilograms. You can do a lot with a hoop.

So, the hoop is definitely a useful thing. Why doubt: trust him with your waist and start training. Your efforts will surely be crowned with success.

Effective hoop workouts

Training with a hoop is quite simple, but it also requires following some rules:

Exercise in a well-ventilated, cool room;
Choose clothes made from natural materials that are breathable and absorb sweat well;
The last meal before training should be no less than a couple of hours before, optimally 3-4 hours before; you can eat after class only 1-2 hours later;
Increase the intensity and duration of exercises gradually, introduce new exercises every three days;
Exercise no later than 2 hours before going to bed, otherwise you may cause insomnia;
If you experience severe pain in the abdomen or back, you should stop training.

Basic Rules

In order for hula hoop training to be beneficial and enjoyable, you must follow the following rules:

Determine the right time for training. After eating, at least 2 hours should pass, drinking water - 30 minutes. After training, you can drink water and eat food only after 1 hour.
Choose suitable clothes. This could be sweatpants and a fitted top. You can wear a slimming belt underneath.
The duration of the first workout should not exceed 5 minutes. After a week, you can try hula-hooping for 7 minutes, then every week increase it to 10, 15, 20, 25, 30 minutes.
Breathe deeply. If you feel dizzy, it means your body doesn’t have enough oxygen. During training you need a lot of it, so ventilate the room and take deep breaths.
Tighten your whole body, and make the rotations smooth and small.

How long does it take to spin the hoop?

To achieve a visible effect, you should rotate the hula hoop regularly, but increase the duration of exercise gradually so as not to expose the body to excessive stress.

Number of minutes

For beginners, the optimal rotation duration is 5 minutes. Every 3 days it is increased by a couple of minutes. In order to burn enough calories, the workout should last at least 15, but no more than 30 minutes. During this time, 200-300 kcal will be burned.

Number of classes per day

It is most advisable to train 2 times a day: in the morning and in the late afternoon. However, some people prefer to practice with a hoop once a day, and the second time they choose other sports activities - the gym, outdoor games, fitness. This option is also quite possible, especially if you want to work not only the abdominals, but also other muscle groups.

Number of workouts per week

You will notice the best effect with daily exercise. A hoop is a safe apparatus, so you can safely spin it every day. The total number of workouts per week should not be less than three, otherwise all the benefits of hula hoop will come to naught.

Benefits of Hooping

Here's just a taste of the enormous fitness and health benefits that hula hoops bring:

You will always remain slim and fit.
You can lose weight in just a few weeks, as hooping burns up to 450 calories per hour.
It usually strengthens the muscles, since the latter are actively involved in the torsion process.
Hooping strengthens your abs and waist.
Helps fight depression.
Makes the stomach slimmer and thinner.
Your body becomes more flexible.
It is a fun and energetic activity that brings happiness and positivity.
Hooping improves your concentration levels.

Without a doubt, hula hoop twirling is not a new fitness trend. All fitness girls (future ones too) know that long and tiring workouts in the gym are sometimes difficult to endure. Opt for hooping instead - a fun and exciting way to stay in shape. All you need is a hoop weighing no more than 1.5 kg and a little practice and patience!

How to prepare for training

Before class, it is advisable to do a short warm-up to “warm up” the muscles and prepare them for the load. A standard warm-up includes turns, bends, squats, limb swings, and walking in place.

Basic moments

First you need to learn how to twist the hoop so that the execution technique is correct:

Enter the center of the hula hoop, lift it to waist level so that the rim touches the lower back;
The projectile should be supported with your palms facing the ceiling;
Close your legs or spread them slightly apart;
Push the rim in any direction and begin rhythmically moving your waist back and forth, pushing the projectile so that it continues to rotate.
Try not to make high-amplitude movements with your entire body; only the abdominal wall muscles should work.

The most comfortable positions for the arms are crosswise on the shoulders, behind the head (the hands are locked together) or spread to the sides.

Advice!
As experts recommend, in order to quickly remove the stomach and sides, you need to twist the hoop correctly with your feet together. If you place your feet shoulder-width apart, part of the load will be transferred to the hips and gluteal muscles.

You need to rotate the hula hoop alternately clockwise and counterclockwise. When you have thoroughly mastered the technique, complicate the task - gradually move the rim from the waist to the hips and back.

Advanced Techniques

Complex hula hoop exercises will help make your workouts more complex and use more muscles:

Without stopping the rotation, move around the room forward, backward, sideways with side steps;
Squat with the hoop as deep as you can;
Do the same exercise with bending forward;
Twist the hula hoop in a lunge - alternately put your right and left legs forward, while it is permissible to stretch your arms up to maintain balance;
Hang a light plastic hoop on the forearm of your outstretched arm, rotate it on your arm, moving it up and down;
Lie on your back, lift your straightened leg perpendicular to the floor, put a hula hoop on it and twist it at shin level.

Analysis of common mistakes

Understanding that you are doing something wrong is quite simple. In this case, the hoop will fall to the floor or fall down.

Most often, the problem lies in the choice of hoop - it doesn’t suit you. If your movements are correct and falls continue, try choosing equipment with a larger diameter.

Try again and again until you find the right point from which you can push the hoop to move it firmly around your waist.

How to prevent a hoop from falling

Sometimes, despite all the efforts of the twister, the hoop begins to fall below the waist. You need to learn how to deal with this situation without stopping the rotation.

Bend your knees under the hoop, accompanying this with a quick movement of your hips to increase the rotation of the hoop and return it to waist level. You need to turn your shoulders back when you bend your knees to prevent the hoop from falling completely.
Move your body vigorously in the direction in which the hoop is spinning. Push him actively with your hips.

The main secret of returning the hoop to its original position lies in pushes and rapid rotation of the body. The speed should be higher than with normal hoop spinning. It will seem to “fly up” up your body from the effort.

How to avoid hoop displacement

There are often situations when the hoop sags to one side. This is due to the fact that you lean on one leg more than the other. Or push the hoop harder in one direction with your hips.

To align the movement of the hoop, you need to keep your posture level and your legs straight. The feet should be at the same level.

Which hoop and hula hoop is better to choose?

In sports equipment stores, the selection of hula hoops is quite large. First of all, you need to choose the size of the hoop. To do this, place it on its edge next to you. The top edge of a suitable projectile will reach the waist or slightly short of it.

Varieties

Hoops vary in weight, quality of material, and additional functions. They are either solid or collapsible, with removable elements. There is even a hula hoop with a built-in calorie sensor that detects the speed and intensity of rotation and calculates the calories spent on the workout. Choosing the right implement will depend on your goal and your experience with hoops.

Ordinary

Standard hula hoops are made of metal or plastic. Plastic specimens are lighter. They are suitable for children and beginners who are just learning new sports equipment. It is optimal to rotate such hula hoops on your arms and legs to avoid bruises. However, plastic products are not suitable for working out the abdominal muscles and losing weight due to their low mass. Metal hula hoop is a more versatile option, which is used to lose weight and strengthen the muscle frame.

Folding

A folding hula hoop consists of several fastened elements. It can be easily disassembled and made more compact. This is especially convenient when traveling and travelling. Such equipment does not take up much space and makes it possible to continue training even while traveling. Folding options can also be equipped with massage or magnetic elements.

Weighted for weight loss

The weight of a weighted rim reaches 2-2.5 kg. Such equipment speeds up the process of losing weight, since it requires large energy expenditures during rotation. However, a heavy hoop is suitable only for experienced athletes who have well mastered the technique of hula hoop rotation. A beginner simply cannot cope with such a massive projectile.

With massaging elements

The inner surface of the massage hula hoop is equipped with convex elements. When rotated, they “break” fat deposits more efficiently, creating the effect of an anti-cellulite massage. Such equipment is well suited for people with a tendency to edema, with impaired functioning of the venous and lymphatic vessels. Thanks to the massaging effect, lymphatic drainage improves, excess fluid is removed from tissues, and cellulite is reduced.

With magnets

Some projectiles have magnetic elements built into them. It is assumed that under the influence of magnets, blood supply to tissues improves, the level of metabolism increases, and intestinal function is activated. However, be aware that large medical studies do not confirm the effectiveness of built-in magnets in hoops, jewelry and other similar accessories. The positive effect of magnetic hula hoops on the body is mainly associated with their massage effect.

You need the right hula hoop

Adult hoops for beginners are larger, heavier and much easier to use than the little plastic ones from the 50s. There are several ways to twist them at the waist: from front to back or from side to side. Try both small and large sizes to find the look that suits you best.

Hula hoop size

The upper part of the hoop when standing on the floor should end just below the chest. However, its size varies from person to person and the level of movements it makes. New hoopers are often intimidated by very large models. However, larger, heavier hoops take longer to rotate around the body requiring more force to maintain the rotational position .

Big hoops can be easy

The extra weight of a larger hula hoop allows for more stable rotation than lighter types. Many hoopers use several different hoops to practice different movements. A new technique, such as spinning a hula hoop on your shoulder, is easier to learn with a larger hoop. Once you have mastered this exercise, you can practice the same exercise, but with a smaller hula hoop.

Moves that require spinning a hula hoop around your arm or over your head are easier to master with a smaller, lighter version instead of a larger, heavier one. Each hooper is unique and prefers their own specific hoop size and weight for a specific type of training or dance.

Expert advice

Even in such a seemingly simple matter as spinning a hoop, there are some nuances that experts advise to take into account during training:

When you hula hoop, do not slouch, keep your back straight.
Exercise regularly - this way your body adapts better to the stress.
As your technique improves, change the lighter projectile to a heavier one.
Do not make sudden movements when rotating - this will increase the risk of bruising.
Breathe evenly, do not take long pauses in breathing.
It is best to spin the hoop in front of a mirror - this way all technical errors and shortcomings will be visible.
If during exercise you experience discomfort in the abdomen, spine, or chest, consult a doctor.

Spinning a hoop is a simple and affordable way to strengthen your abdominal muscles and lose extra pounds. To make the effect of hula hooping come faster, combine it with other sports training and a balanced diet.

Is it possible to lose weight with a hoop?

Spinning a hoop, like any physical activity, helps burn extra pounds. However, you should not count on a quick and stunning effect. There are a number of reasons for this:

the waist is one of the most problematic areas;
fat does not break down;
The only benefit will come from constant training;
Sports and fast food are not compatible.

Rotating the hoop helps strengthen your back muscles, and while doing this, you monitor your posture.

Common training mistakes

The most common mistake is choosing the wrong hula hoop. Many people want “everything at once”, so they only buy a massage hoop. And this, as already mentioned, will lead to severe bruises and even contusions to the abdominal organs. After the first such lesson, interest and desire to study will definitely disappear.
Another serious mistake is inattentive study of the list of contraindications. Take care of yourself, if you have contraindications, you should not engage in this type of fitness!
Many people rotate the hoop around their waist in only one direction, and this can lead to uneven muscle development, resulting in scoliosis. Perform circular movements in both directions.