How and which hoop to choose for losing weight on the stomach and sides - light or heavy

Edited by an expert:

Nadezhda Primochkina, nutritionist - 01/17/2021

One of the most popular home exercise machines (after jumping rope) is, as you know, the hula hoop. Is there really any benefit , does it correct the waist , and is it possible to lose weight with it? We understand the types, disadvantages and properties of hoops.

Types of hoops

How does a hoop work?

First of all, hoop is a low-intensity cardio exercise . Calorie burning – up to 350 kcal/hour, based on weight, training intensity, and the severity of the hoop. Is a heavy hoop healthier? Not really. Because in the process of rotating light equipment, in order to avoid the hoop falling, you make more amplitude and intense movements.

You should also know that...

• When you spin a hoop, all the muscles in your core are used. But if the problem is sagging muscles (and not excess fat), then you shouldn’t expect super-tightening. For maximum and noticeable effect, you will have to dilute hoop training with strength training.
• The massage and anti-cellulite effect depends on the weight of the projectile. But you should not abuse the weight of the hoop: too heavy equipment results in pain, bruises and injury to internal organs. A well-chosen apparatus will improve blood circulation, massage effect, muscle tightening and pleasant warmth during rotation.

Types of hoops – which one to choose?

• Massage

This apparatus contains balls or spikes that enhance the effect of training. Such additional elements have a massage effect on problem areas, burn fat and stimulate blood circulation.

• Magnetic

This option has magnetic balls attached to it, which help create a magnetic field and, as a result, order charged particles in body tissues. The skin is saturated with oxygen, blood circulation and metabolism are enhanced.

• Weighted (weight – 1.5-2 kg) – flexible or hard

An option for experienced athletes who need serious exercise. Flexible equipment - for stretching legs, abdominal exercises, waist correction. Hard – for high-quality load on the hips and abdomen.

• Hoop with counter

With its help, the number of revolutions made, calories burned, and rotation speed are controlled.

• Regular plastic

Good for warming up and light exercise. "Children's" option.

• Gymnastic

It can be made of metal and plastic. The design is ordinary, nothing superfluous, light weight. The least effective hoop. More useful when weighted with sand.

• Collapsible

This type of projectile consists of several elements with which you can adjust both the diameter and weight of the projectile, as well as transport equipment without much discomfort.

• Gymnastic massage

This option combines gymnastic equipment with massage elements made of plastic or silicone. Wider hoop than classic.

• Massage with suction cups

In this case, the suction cups, which are located on the inside of the projectile, act on the body as massage elements.

• Soft massage

This type of hoop is more gentle, although it is weighted. It has a soft and gentle effect on muscles and skin, is made of flexible material, and is used for stretching, training legs/arms, and waist correction.

Don't forget about contraindications!

How to choose a hoop?

• First, look at the diameter. The required size is 90-120 cm.
• For a beginner, a weighted or massage hoop is not suitable. First, get used to the loads with regular equipment, then look for a more serious projectile.
• The weight of the projectile for a beginner is 800-1000 g. Over 1 kg is already a heavier version.
• The price depends on the brand, material, design and the presence of additional elements - from 200 rubles to 3000 rubles.
• Projectile height. In the “standing on the floor” position, its height is somewhere between the top of your hips and the bottom of your ribs.
• Material. The rubber projectile is the most expensive and convenient. Plastic is light, but not practical. Aluminum is durable, but heavy.

The ideal apparatus for a beginner is a flexible and soft hoop weighing no more than 1 kg without additional elements with a diameter of about 95 cm.

How to lose weight with a hoop?

Many women, thus, not only get rid of extra pounds, but also heal their own bodies without resorting to various diets and other food restrictions. The only thing you need to adhere to when using weight loss with a hoop is constant and intense training. And if there is such an opportunity, then it is best to conduct classes not only at home, but also in the country, while relaxing outside the city or in the gym.

Losing weight with a hoop will not only allow you to correct your own figure, but also improve the functioning of your cardiovascular system, helping you burn excess calories more quickly.
In addition, this sports equipment will make the female figure more flexible, dexterous and elastic. https://youtu.be/https://www.youtube.com/watch?feature=player_embedded&v=0visc3p6uAA

Benefits and harms

The trend to correct the shape of the buttocks with a hoop started not so long ago. Of course, it is very difficult to learn how to twist the apparatus exactly at the level of the butt, but successful practice gives you serious results - correction of shape, tightening of the buttocks, burning fat.

What else is a hoop useful for?

• Improving gait and coordination of movements.
• Fat burning and waistline correction.
• Prevention of cellulite.
• Cardio training and saturation of cells with oxygen.
• Burning calories (150-200 kcal in 30 minutes or 230-300 kcal during intense exercise).
• The training is successfully combined with dancing (note: hoopdance, hoopnotics).
• You can do your workouts at home while watching your favorite movie.
• Strengthening the spine and straightening posture.
• Powerful load on the abs (it pumps more intensely than other muscles).
• Massage effect and increased lymph flow and blood circulation.
• Development of the vestibular apparatus.

Contraindications – for whom the hoop is not suitable:

• Inflammatory processes in the abdominal region.
• Uterine fibroids.
• Pregnancy.
• Herniated discs.
• Recent caesarean section.
• Elderly age.
• Period.
• Fresh stitches, skin diseases or open wounds on the skin.
• Abdominal and back injuries.
• Diseases of the pelvic organs.
• Prolapse of internal organs.
• Kidney diseases.
• Arthrosis of the hip joints.

It is also worth noting that a heavy projectile with massage attachments causes serious harm to a beginner. Remember that your goal is not a blow to the kidneys and internal bruises, but weight loss and figure correction.

We select a massage hoop for you

Losing weight with a hula hoop

Everyone knows that a hoop is an equipment that is beneficial for your health and figure. But its importance is sometimes exaggerated, and it is not a panacea for diseases and excess weight.

Let's figure out where is reality and where is fiction...

• “Hoop allows you to lose weight quickly”

Alas and ah. You won’t be able to lose weight by simply winding the weights near the TV and eating hearty lunches/dinners. If you follow a diet, your chances are much greater. But even jogging is more effective at burning calories than hula hoop.

• “The heavier, the more effective”

Dubious statement. With a light projectile, the movements are more intense, but heavy equipment is held even at low rotation speeds. Not to mention the consequences of using a heavy hoop for beginners or people with certain diseases.

• “Hoop cures cellulite”

This is more true than myth. The anti-cellulite effect is achieved through massage - the skin is tightened and blood circulation is increased. But you can't abuse it. Pain and bruises are not an indicator of the effectiveness of training.

• “5 minutes a day is enough to lose weight”

Not just a myth, but a blatant lie. Fat burning begins after the 20th minute of continuous training with a safe heart rate value in the area of ​​this fat burning. To calculate your pulse, subtract your full age from the number 220 and then multiply this figure by 0.5 and 0.6. These are the numbers you should observe on the heart rate monitor. But! With regular exercise (swimming, running, other sports), these indicators are almost impossible to achieve.

• “A hoop will help pump up your abs”

Is it true. During the training process, all muscles are involved, and the abs – most of all.

• “Your waist will become thin after hoop training.”

Alas, a myth. Local fat burning does not occur in one area - fat is burned evenly throughout the body.

Waist hoop: reviews. Does a waistband help?

The site ko6e4ka.ru did not stop with empty words and conducted research, studying reviews about the hoop. The results of this study are shown below. Reading them, you understand whether a waist hoop helps.

• I recently purchased a hoop. And, believing that it would be better this way, I immediately began to twist it for a long time, almost an hour at a time. God, if I only knew! I had such bruises on my sides the very next day ... Girls, if you’re just starting out, don’t twist the hoop around your waist too much, otherwise you’ll end up with bruises just like me... Maria.
• It’s amazing, I’ve been twirling hoops since May, and there are already significant changes. My waist was 72 centimeters, and now, thanks to the hoop, it’s 66 centimeters. My waist decreased by 6 centimeters , provided that I hula-hooped twice a day for 20 minutes and strictly followed a diet based on calorie counting. Oleska.
• A very effective way to reduce your waist! My waist is in perfect shape thanks to the fact that I spin a hula hoop every day for a slim waist for thirty minutes per set. Elena.
• I spin the hoop constantly, whenever the opportunity arises, especially in front of the TV, I spin it for 30 minutes . In addition, I also use anti-cellulite cream , and everything is great for me! Irene.
• I tried two different hoops and decided on a weighted one, because a light hoop has practically no effect. From my own experience, I realized that a hoop for slimming your waist should weigh at least 1.5 kilograms. Olga.
• A good thing! I regularly twirled the hula hoop for twenty minutes for a whole month and was able to reduce my waist size by 6 centimeters . It’s just important not to let this matter go, unfortunately, over the last two weeks I’ve started working out less often, and my tummy is already starting to stick out... It’s time to pull myself together again and not be lazy! Yana.
• That's what I'll tell you, girls! No fitness trainer will ever advise you to use a hoop filled with sand inside! My mother once beat off her kidneys with a hoop like this , and even though a lot of time has passed, she still experiences pain in her kidneys, and over time, problems associated with the urinary system have added. Don’t ruin yourself with rash actions, because many things are very difficult to correct. Alyona.

In fact, there are many more reviews about the waist hoop than are listed here; unfortunately, it is impossible to fit everything into the website format. I would just like to add that every girl has her own recipe for beauty, and therefore for some the waist hoop became a real magic wand, but for others it did not make any impression. What is clear is that any method of losing weight requires great perseverance, which is what I wish for you, my reader!

Author - Vera Naidenkova, ko6e4ka.ru - a site for those in love... with themselves!

03/04/2015 21:21

One of the most popular home exercise machines (after jumping rope) is, as you know, the hula hoop. Is there really any benefit , does it correct the waist , and is it possible to lose weight with it? We understand the types, disadvantages and properties of hoops.

Class Rules

In order for the hula hoop to bring you only benefit, remember the rules for its use.

• Class time: 3-6 lessons per week for 15-30 minutes. For the first training – no more than 10 minutes. The load increases according to the scheme - every day +5 revolutions for 1 approach. The course for a beginner is 3 months of regular classes. Further, the training time increases to 45 minutes.
• If discomfort , pain or bruises occur, change the hoop to a lighter one, or use a special wide thick belt (thick scarf or thermal belt).
• If your workout isn't effective , it means you're not training properly (or eating too many buns). The most common reason for ineffectiveness is torsion in only one direction. Remember to alternate these sides. Change of direction - every 5 minutes.
• Classes are carried out on an empty stomach . You should not eat an hour before or after training.
• Position for training . The legs are together or slightly apart (in the 1st position it is much more difficult, but more useful), the back is straight, the tummy is tucked until the very end of the workout. The projectile is placed 10 cm above your waist.
• All swinging movements should be performed using the lower back and legs . As for the muscles of the buttocks and sternum, they should not strain.
• Watch your breathing. You can’t hold your breath for long. The more correctly and evenly you breathe, the more fat you burn during exercise (proven fact).
• To train your arms, use less heavy equipment - polypropylene or light plastic.
• Clothes and shoes. Nothing fancy is required for home workouts. Light, tight-fitting, breathable clothing is sufficient. It is better to choose a suit and material as for CrossFit, so that the fabric does not twist when the apparatus rotates. As for shoes, when practicing with a hoop, you can do without them altogether and practice barefoot.

Types of hula hoops

Weighted models have recently become the most popular, which allow during training to improve the functioning and condition of many internal human organs. It has been established that in the case of constant twisting of a weighted hoop in the waist area, intestinal motility increases noticeably, and many women's diseases go away. Weighted models are often made in a fairly elastic form, allowing them to be twisted during exercise as needed. Additionally, such a sports equipment can be used as an expander, developing the muscles of the corset.

Models of hula hoops equipped with spikes, which are designed to additionally provide a massaging effect on the waist area during use, remain no less popular. Such exercise machines have become the most popular among those representatives of the fair sex who want to say goodbye to extra pounds as quickly as possible, while making their skin more elastic and smooth.

A hoop with a massage effect allows you to activate blood circulation, as a result of which excess fat is burned much faster, while relieving the woman of cellulite. In addition, such products are distinguished by their ease of use, allowing each customer to improve their own health after the first use.

The online store Slimmy.Ru offers a wide range of effective hula hoops and massage hoops. Anyone can place an order with us. Delivery is carried out both in Moscow and throughout Russia.

Rules for losing weight

The most effective exercises with the apparatus are continuous and with the abs retracted.

An approximate set of exercises consists of the following movements:

• Alternate rotation

First, 3-5 rotations to the left, then 3-5 to the right. There are 30 direction changes in total.

• With legs closed

The most effective position. We put the legs together and twist the projectile 5 minutes to the left, then 5 minutes to the right. Next, we spread our legs a little wider and repeat everything.

• Feet shoulder width apart

Again we rotate the projectile 5 minutes to the left and 5 minutes to the right. Next, we spread our legs even wider (the wider, the more benefits for the buttocks; the closer, the more benefits for the hips) and repeat rotations in one direction and the other.

• In a half-squat

Exercise for the gluteal and thigh muscles. Legs - shoulder width apart. We spin the projectile and squat as low as possible, maintaining the rotation of the projectile. We fix ourselves in this position and twist the hoop 4 minutes to the left and 4 minutes to the right.

• Alternate rotation

First, we twist the projectile at the waist for about 5 minutes, then lower it to the hips for 5 minutes, then raise it to the waist again. We repeat the pattern with the projectile rotating in the other direction.

• Change of legs

We put our right leg forward and twist the projectile. Next, without interrupting the rotation, change to the left leg. We repeat several times (3-4 passes), after which we try to put each leg as far as possible. It is also recommended to raise the leg, throw it forward or bend it back during the rotation.

• March on the spot

Rotation and marching on the spot are carried out simultaneously, raising the knees as high as possible. Hand rotations are encouraged.

• In move

During the rotation process we move around the room. You can and even need to dance.

• Weight transfer

We put our leg forward and, without interrupting the rotation, transfer our weight from the right to the left leg and back. Exercise for waist correction.

• Rotation on the arm

Extend your hand to the side and rotate the hoop on it for 10 minutes. Next, we put the hoop on the other hand and repeat everything.

How to spin correctly?

Correct and effective weight loss with the help of a hoop is possible if you follow these rules:

• Safety. The first training session should be started without using any equipment. First, you should warm up and try to make rotational movements. It is best if an experienced mentor sets an example.
• Number of approaches. You should do several repetitions during your workout. People whose weight is less than 100 kg are recommended to perform 3 sets of 10 minutes. For those with a larger frame, it is better to do 4 sets, but 8 minutes each.
• Regularity. Exercises will be more effective if you do them every day. You can take 1 day off per week to give your body and muscles a rest.
• Right time. It is best to do exercises 3 hours after eating, otherwise it may negatively affect intestinal function. The optimal time for classes is 6-7 pm.
• The right direction. You shouldn't spin the hoop in one direction all the time. It will be more effective if you start the exercises in a clockwise direction, and then counterclockwise.
• Appropriate place. Exercises are best done outside or at least with the windows open to provide fresh air. This will help enrich the blood with enough oxygen and avoid unnecessary strain on the heart.
• Posture. If you perform exercises with a straight back and shoulders turned, they will be more effective due to optimal distribution of the load.
• Optimal speed and amplitude. It is recommended to maintain a uniform pace of exercise. Don't rush too much or make sudden movements. This will help avoid injury and maintain strength until the end of classes.
• Correct hand position. Hands should not interfere with training. Therefore, you should put them behind your head or pull them to the sides.
• Voltage. When performing the exercises correctly, you can feel tension in the muscles, but there is no severe pain.
• Localization of movements. You shouldn’t rotate the hoop with your whole body at once; you need to distribute the load to individual areas (waist, hips).
• Leg position. The legs should be positioned depending on the problem area that the training is aimed at. If you need to reduce your waist and stomach, it is better to bring your legs together. When the goal of losing weight is the hips, it is recommended to place your feet shoulder-width apart.
• Correct breathing. During exercise, breathing should be done only through the nose. You should not breathe through your mouth or be distracted by conversations. Inhalations and exhalations should be uniform and leisurely.
• Convenience. Clothes chosen for training should be tight to protect the skin from damage and not restrict movement.
• Positive attitude. Starting your classes in a good mood will make them more productive. To create a positive emotional background, you can turn on music.
• Motivation. To motivate yourself to do exercises, you should think about what positive results can be achieved. First of all, it is a thin waist and a healthy heart.

Hoops that have a built-in calorie counter

Its main advantage is the ability to find out how many kilocalories were lost, as well as calculate the required number of spins. Very convenient for home use.

built-in calorie counter will help you lose weight much more effectively

Considering all the information that was presented above, it is easy to make your choice and buy exactly what you need. In general, each type of hoop is aimed at a specific result, only some of them act quickly enough, while others only after a certain period of time in terms of weight loss.

Tips for choosing

Knowing how to choose the right hoop for weight loss, you can effectively organize your workouts and achieve better results.

A metal hoop is more reliable and durable!

When purchasing a hoop you should pay attention to a number of factors:

1. Hula hoop mass . Depends on preparation and build. Experts recommend that children practice with hoops whose weight does not exceed 1 kg. For beginner adults, the optimal weight of a ring-shaped exercise machine is from 1 to 1.5 kg. For people who are in good athletic shape, hoops weighing 1.6–2 kg are suitable. Massive exercise machines should only be purchased by those who have already had experience training with medium-weight models.
2. Intensity of classes . The more the hula hoop weighs, the more energy will be expended during the workout. Medium weight hoops are suitable only for those who are already accustomed to physical activity and have decided to add intensity to their exercises.
3. Diameter of the ring-shaped trainer . Choosing the appropriate size is not difficult: you need to place the hula hoop on your waist and lean it against your stomach. If it reaches your lower ribs, then this hoop is the right size for you.
4. Functionality . If there is a need to constantly transport the exercise machine, then it is better to give preference to folding models. They are compact, easy to transport and assembled within a minute.

You can understand which hoop is better for weight loss - heavy or light - only during the lesson. However, before purchasing a hula hoop, it is still recommended to adhere to the criteria mentioned above.

On a note ! Is it worth overpaying by buying an expensive hoop right away? If you are just starting to exercise, then no: a heavy hoop with massage elements will only give you bruises and turn you away from exercise forever. It is better to start with simple and relatively inexpensive options weighing up to 1.5 kilograms.