Hoop for weight loss. How does it help to stay slim at home?

Updated: 07/02/2020 13:51:29
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*Review of the best according to the editors of expertology.ru. About the selection criteria. This material is subjective in nature, does not constitute advertising and does not serve as a purchase guide. Before purchasing, consultation with a specialist is required.

Not everyone wants or can go to the gym to keep their muscles toned and their figure in order. For such people there is a good alternative. It is not necessary to buy exercise equipment, which are usually expensive; you can purchase simpler, but no less effective sports equipment for a very reasonable price. With them, you can do a full workout at home.

Those who want to shape their waist and strengthen their abdominal muscles need a special massage hoop or, in other words, a hula hoop. Modern hoops for adults have an outer diameter of ninety-five to one hundred and fifteen centimeters and a weight of one to three kilograms. This weighting is necessary to increase the load and to rotate slowly to provide the necessary massage.

The Expertology editors have prepared a rating review for which they selected the 9 best massage hoops that received the highest user ratings.

What is a hula hoop for?

Anyone who is interested in purchasing a hula hoop knows that the main purpose of exercises with this machine is to lose weight and form a beautiful waist, but in addition to this, this hoop has many more useful properties.

Exercises using hula hoops contribute to:

strengthening the muscle corset in various areas (buttocks, legs, back and, of course, abs);
burning hated calories and fats;
improving blood circulation processes;
intensive training of the respiratory organs, cardiac muscles and vestibular apparatus;
reducing the volume of the hips, waist and abdomen;
prevention of varicose veins;
positive effect on intestinal function.

Spinning a hoop: benefits for the body

Hula hoop is a useful sports equipment, exercises with which bring many benefits to the human body. Spinning a hoop helps improve balance and develop coordination. The movements of the abdominal and hip muscles become more coordinated, the vestibular apparatus develops significantly, and it becomes much easier and easier for a person practicing hula hoop to control their movements.

During an intense workout, almost every muscle group is used. This aerobic exercise has a beneficial effect on the functioning of the cardiovascular system and strengthens the heart and blood vessels. Since during training with a hula hoop the muscles of the lower and middle back are actively involved in the work, the flexibility of the spine noticeably increases. And the more flexible your spine, the lower the risk of injury during various exercises. Regular training with a gymnastic hoop helps improve your posture and make your movements more graceful.

Thanks to hula hoop exercises, cerebral circulation improves , which results in active stimulation of brain activity. This has a beneficial effect on the emotional background and improves mood .

The massage movements of the hula hoop not only provide a deep massage of the internal organs and muscles , but also help speed up metabolism . Thanks to this, intestinal function is normalized , and the “orange peel” on the surface of the skin quickly disappears. Twisting the hoop promotes blood flow to the dermis , which allows the skin to acquire a healthy and attractive appearance and restore firmness and elasticity.

Don’t forget that the more intensely you spin the hoop, the more actively your body will burn excess calories and body fat .

Types of hula hoops

Depending on the goals of the person who wants to buy a hula hoop, you should select a model.

The following types of hoops exist:

Ordinary . The simplest and most comfortable hoop model. You can buy such a hula hoop at any sports store. Conventional hoops are made of plastic or metal. The weight of a regular model is no more than 1 kg. This projectile is perfect for children and beginners.

Weighted hoop . The weights present in hula hoops are divided by weight. The maximum weight of the hoop should not exceed 3 kg. Such projectiles are necessary in order to increase the load. You should not start with such hoops; they are used only after the muscular frame has been strengthened using simple models.

Massage. These hoop models are recommended for professionals. Such projectiles are produced only with weighting and with designs that allow stimulating problem areas, which are balls and protrusions made of glass, rubber or plastic. Such massage elements enhance blood circulation processes, increasing the effect of the exercises performed. Massage balls help you deal with cellulite. Without proper preparation, training with such a simulator can result in pain and bruises.

Flexible . This type of machine can be used to train various muscle groups. Usually a disc with exercises is included with such a product.

Jimflexor or inflatable. This type of simulator is made of reinforced rubber. During training, this structure can be inflated with air. The hoop of this model allows you to train various muscles, which makes it universal.

Collapsible or foldable. This type of design is very similar to ordinary hoops. The main difference between a folding hula hoop is that it can be folded in half or even four times. Storage and transportation of such a simulator is much more convenient, because it takes up little space.

Hoop with built-in counter . The counter in this case provides information about the number of turns of the simulator, the speed of movement and even counts calories. This meter works thanks to two batteries. With the help of the information provided, it will be possible to make classes more effective and achieve the desired result much earlier.

How to choose a hula hoop

There are a huge number of different types of hoops on the market, differing in size, weight, color, shape, design and material.

The choice of one model or another should directly depend on the physical fitness of the person who will spin it.

Model for beginners

For people who do not play sports, hoops without massage or weighting elements are suitable. In the first stages, you need to get used to the projectile, learn how to rotate it, and for this a regular hoop weighing up to 1 kg is perfect. If you immediately grab a heavy exercise machine, you can tear the oblique muscles in your abdomen and damage your internal organs.

It is necessary to increase the weight of the projectile only if:

you will gain confidence during training;
the hoop will stop falling;
A 20 minute workout will be easy.

To make a regular hoop heavier, you can make a hole and pour sand or peas into it.

Projectile mass

Typically, the weight of hula hoops varies from 0.5 to 3 kg. The heaviest ones are recommended for training for people with good athletic training who have been training for several months.

The instructions for this simulator usually contain a table for selecting weights depending on body weight. But, despite such recommendations, you should still start with a hoop of minimal weight.

0.8 kg – equipment for training children;
1.6-2 kg – equipment for beginners;
2.5-3 kg – equipment for athletes who have experience training with a medium-weight massage hoop.

During training, you can protect your waist area from bruises and bruises by wearing thick clothing or a thermal belt, which will enhance the effect of training.

dimensions

The diameter of the hoop is calculated depending on the height of the trainee. In order not to make a mistake, you should place the hoop in front of you in the store; its size should reach the navel, but be below chest level.

If we talk about width, then you should understand that it will be much more difficult to keep a wide product at the waist, but a small one, in turn, will force the athlete to make much more movements during training.

Where to begin?

All you need to get started is a hoop and some free space. Here are some tips for beginners:

Find the right size hoop. The success of your training largely depends on the hoop size you choose. One tip for beginners is to use a larger hoop to start with slow spins. If possible, try spinning the hoop before you buy it.
Choose the appropriate weight. If you are choosing a weighted hoop, a good rule for beginners is to start with a hoop that weighs 0.5-1 kg. As you get stronger, move up to heavier hula hoops, but only if you can maintain proper posture.
Watch training videos. You can easily find many online tutorials that explain how to spin a hula hoop correctly.
Start with shorter workouts. Start with two or three 10-minute sessions per day. Then, gradually add time to each workout.

Who should not spin a hula hoop?

Unfortunately, in addition to the beneficial properties, training with a hula hoop also has its own contraindications, which you should be aware of before purchasing a hoop.

In order not to cause harm to your own body and health, you should stop practicing with a hoop in the following situations:

Pregnancy. Using a hoop during pregnancy can cause many pathologies and injuries to the child.
Postpartum recovery period . The body after childbirth, especially after a cesarean section, is very weakened, so doctors prohibit hoop training at this time.
Pelvic diseases , such as fibroids, uterine flexion, ovarian diseases, etc. If you still have doubts, you should consult a gynecologist.
Diseases of internal organs . Hoop training is a serious exercise and those who have inflamed intestines or kidneys should avoid such physical activity.
You should also stop exercising during your period.
Condition of blood vessels. If after training with a hoop you notice bruises and bruises, then you should stop training. But if the desire to train is very strong, then you need to reduce the training time and replace the hoop with a lighter one.
Side pain or colic. An incorrectly selected hoop and an illiterate training schedule can cause harm to your health.
Itching and rash. If such defects appear on the skin after performing exercises, then you should stop using the hula hoop and consult a doctor to find out the reasons for such a skin reaction.
Old age is also a contraindication for hula hoop training.
Spinal injuries. Significant contraindications to exercises with a hoop can be various types of injuries, fractures and hernias.

Strenuous training with a heavy hoop that lasts for a long time can cause harm to the spine. If you are not sure that the exercises are not contraindicated, you should seek advice from your doctor, gynecologist and therapist.

The benefits of hula hoop for your figure

Training with a heavy weight will help you:

losing weight in the waist area;
keeping the body in good shape;
activation of blood and lymph circulation;
saturation of cells with oxygen;
stress relief;
strengthening the respiratory, cardiovascular, excretory systems;
stimulation of biologically active zones;
improving intestinal motility;
improving posture, developing spinal flexibility, modeling the waist;
prevention of cellulite, varicose veins;
strengthening the muscles of the back, abdomen, buttocks, legs;
improving coordination and endurance.

Advantages of a weighted model

A projectile with additional weight works more efficiently, provided that the tempo and amplitude of rotation are correctly selected. The heaviness of the hoop is the third most important criterion for the effectiveness of training. The first positions are intensity and duration.

The heavy hoop has pronounced massage properties, which provides an anti-cellulite effect and helps to sculpt the figure faster.

How to learn to spin a hoop

Small children would be surprised by such a question, it would seem, take it and twist it. But in reality, not everyone can learn to spin a hoop so easily.

In order to learn how to do this, you should use the following recommendations:

The hoop must be placed around the waist, holding it with both hands. Next, you need to take the correct pose: your arms are bent at the elbows, and the hoop is leaning against your back. After this, it is necessary to move the projectile to the left and, without moving it away from the back, sharply push to the right; after the push, the hands should be removed.
When the hoop is launched, you should make circular movements with your body, promoting its rotation. If the hoop drops into the hip area, the exercise should be stopped and started again.

The benefits of hoop twirling for women

Hula hoop training is an ideal option for those women who lead a sedentary lifestyle. The less a girl moves, the more her abdominal muscles weaken. Because of this, sooner or later the functioning of the internal organs begins to deteriorate, and their prolapse and displacement may occur.

Regular circular movements of the hips while twisting the hoop will help strengthen the abdominal and pelvic floor muscles, eliminate congestion in the pelvic area, increase the mobility of the hip joints, and sculpt the curve of the waist and hip line.

It is also useful for women to spin a hoop because acupuncture points are activated under the influence of centrifugal force, due to which the flow of energy throughout the body is significantly enhanced. This helps to improve the health of the entire body, increase muscle tone and activate metabolic processes at the cellular level.

How does a hula hoop workout work?

A detailed guide to using this projectile can be read here. Many people mistakenly believe that it is enough to simply spin a hoop, without any techniques.

In order for hoop torsion to be beneficial, you must first learn how to do everything correctly:

position: legs connected, arms to the sides, back straight;
you should move calmly with a certain rhythm, without sudden jolts;
you should move clockwise, without moving your hips back and forth, your chest and hips should not come into contact with the hoop;
training should be done on an empty stomach;
You can enhance the effect if you add breathing exercises to your training.

The hula hoop is an excellent and inexpensive exercise machine that, with the correct selection of the model and proper training, will bring the desired result.