In the last article, I was worried that I was not particularly a fan of strength sports.
But sport is multifaceted, there are enough varied activities for everyone, today I will start making a selection of other also useful types of sports activities, most of which are available to everyone and which I do (tried to do;) myself.
Let's start with the well-known and affordable waist hoop. It was invented quite a long time ago in the late 50s of the last century by the American Richard Knerr.
Although the “ancestors” of the hoop were known since time immemorial, they were made of wood and used by many peoples during dances.
Later, a type of hoop appeared - the hula hoop, the name of which is due to the Polynesian dance “Hula” (the second part of the word is of American origin “hoop” - hoop).
If you haven’t come across information about the differences between a “just” hoop and a hula hoop, let me explain that this is the same hoop, but only equipped with different “stuff” - it can be collapsible, have massage rollers or a revolution counter.
We start with 2-3 minutes a day
For beginners, it is better to practice for a few minutes, gradually increasing the duration by about 60 seconds every day. A full lesson should last 30-40 minutes a day. If it’s difficult to spin a hoop for half an hour, you can split the workout into two, 15-20 minutes each in the morning and evening.
When you can exercise for 40 minutes daily, within a month you will lose 2-3 kg, and your waist will become 3-4 cm smaller.
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.
Choosing the right hoop
If you have not practiced with a hula hoop before, take a massage or soft model for beginners - weighing 1-1.6 kg. At the first stage, your task is to learn how to confidently spin a hoop, gradually preparing the body for more serious loads.
Do not be afraid of bruises that may appear after the first sessions with a massage hoop. After 7-10 days they disappear without a trace and do not appear in the future.
But if you have very delicate skin or you just want to avoid the moment your body gets used to the effects of massage elements, use a special neoprene belt. It will prevent the appearance of bruises in the waist area, and will also enhance the effect of training due to the active breakdown of fat deposits in combination with the removal of toxins from skin cells.
A little about the benefits and contraindications
The benefits of hula hooping are invaluable, especially for your appearance. Here's what it gives:
- Hoop exercises are very useful for losing weight. Subcutaneous fat is literally crushed, as a result of which it begins to burn faster. This allows you to remove the protruding belly and sides.
- Since the exercises involve the abdominal muscles, they will gradually strengthen and become more prominent.
- This is a kind of massage that accelerates blood circulation in the abdominal area and metabolic processes. This means that you can get rid of extra pounds and the things you hate.
- Improving blood supply in this area allows you to improve the functioning of internal organs. Many people note that digestion is normalized.
Now about the contraindications:
- Severe degree of varicose veins.
- Diseases of the abdominal organs.
- Gynecological diseases.
- You should not exercise during menstruation, as this may cause bleeding.
- The period of pregnancy and the first time after childbirth (1.5-2 months).
How exactly should you spin a hula hoop?
There are several secrets from professional trainers:
- At first, place your feet shoulder-width apart, which will provide more stability to your body. But over time, try to place your feet as close to each other as possible. Because the smaller the distance between the feet, the more the muscles tense during exercise. That is, you will simultaneously burn calories intensively and model your silhouette.
- Once you can hula hoop for a long time while standing in one place, complicate the exercise with additional movements. At first, you can take steps in different directions: forward, backward, left, right. And then add more complex elements - for example, leg lunges.
- Alternate sides and tempo of rotation. That is, for the first half of the workout, spin the hoop to the left, and then to the right. Start spinning slowly, gradually increasing the pace, and then slowing down again.
- Work out to rhythmic music to make your workout dynamic and enjoyable. Some novice athletes spin the hula hoop while watching TV series, but it is better to focus on the hula hoop, watching your body position, tempo, and breathing.
- Take measured and deep breaths: this way you will avoid shortness of breath.
When can you spin a hula hoop after a cesarean section, how long after can you spin a hula hoop?
You can twist a hula hoop after a caesarean section only after undergoing full rehabilitation, which lasts up to 6 months. Of course, everything is individual; some women return to their usual sports activities as early as 5 months after surgical delivery. A doctor must give permission to start training.
Regular hula hoop exercises will help tighten sagging skin on your stomach, reduce your waist size, and even reduce the intensity of stretch marks.
A hoop is an affordable and easy-to-use sports equipment, but it also has contraindications for use (complications, wounds in the abdominal area, injuries, etc.).
