In the article we talk about a hoop for weight loss. We tell you how to choose the most suitable hoop among a wide variety, how often and for how long to use it. By applying our recommendations, you will learn in which cases the use of the apparatus is contraindicated, and what exercises with it help you lose weight.
A hula hoop or hoop is a special sports equipment designed for rotation at the waist, gymnastic exercises, which has long been used for home sports.
Varieties
There are many types of projectiles:
- classical gymnastics;
- classic weighted;
- flexible;
- massage
There are a number of subtypes of massage equipment that differ from each other in additional “options”:
- with magnets;
- with spikes;
- hula hoop with balls;
- hula hoop with suction cups;
- collapsible option;
Classic gymnastic and weighted
This is why this type is called classic - our mothers and grandmothers still worked with such equipment. Gymnasts of the Soviet era used the classic iron apparatus for the purpose of losing weight, performing, and training.
Lighter options were often found on the open market - plastic or aluminum. The plastic “circle” is suitable for children - it does not leave bruises or abrasions.
For the purpose of more intense training in the gym, the trainer always “supplied” a weighted version of the gymnastic hoop. The trainer made a hole in the metal hoop and filled the void inside with sand.
The trainer asked the girls to spin a heavy “circle”, the weight of which was 1.2-3 kg. For guys, the weight of the projectile could reach 7 kg.
Nowadays, ready-made weighted modifications of classic circles are purchased.
They are still in great demand - the effectiveness of training with them has been tested by time.
The main application is rotation around the waist and hips, strengthening the muscles of the abs, lumbar spine, buttocks, back, hips. Heavy versions of hula hoops increase the load on the muscles, and the intensity of the workout increases significantly.
When rotating a three-kilogram device, a higher range of motion of the pelvis is required. To maintain the circle, apply noticeably more effort. This leads to higher energy consumption, and the calories eaten “melt” faster.
However, if your body is not prepared, do not buy the heaviest hoop right away - sports trainers advise increasing the load gradually.
Using a heavy model right away creates a very uncomfortable feeling - as if a hoop is hitting the body: there are no developed strong muscles capable of coping with such a mass of a projectile.
Unprepared muscles become overstrained and cannot cope - the hoop constantly falls on the legs, leaving bruises. All moments make training unbearable.
Massage
Circles of this type are characterized by increased hoop efficiency due to various additions to the classic design. Manufacturers have improved the classic model by adding various “tricks” to it: spikes, magnets, balls, suction cups.
There is a so-called “smart” massage hoop - such models have a built-in liquid crystal display that displays the number of calories lost, workout duration, number of rotations, pulse, and blood pressure.
The benefit of a device for weight loss with spikes or balls is as follows: when rotated on the waist, the spikes or balls enhance the massage qualities of the circle, resulting in better anti-cellulite treatment of tissues.
Manufacturers of such products pay special attention to the effect of spikes and balls on acupuncture points on the body of the practitioner.
Suction cups work in a similar way. The peculiarity of the massage action is that the suction cups “stick” and “unstick” from the skin while the circle rotates.
Reminiscent of a vacuum massage, it creates some additional resistance to the rotation of the circle. The advantage of suction cups is that they enhance the effect on the subcutaneous fat layer while working with the device.
Magnets provide the influence of magnetic fields on blood flow and body tissues. Manufacturers say the following about the effects of magnets:
- slow down capillary blood circulation in the body, preventing the secondary absorption of fats “broken” by training;
- help accelerate metabolism and blood circulation;
- have a general therapeutic and prophylactic effect on the body as a whole.
Some hula hoops can be easily assembled and disassembled: conveniently and compactly stored and transported, but reviews include disadvantages of the design.
Over time or due to poor quality manufacturing, it happens that such models fall apart when rotated.
Which projectile is more effective?
We have reviewed all existing types of hula hoops to help you understand all their diversity. But which one should you choose? There can be no set of rules when answering a question. Here everyone chooses for themselves. When choosing, you need to focus on 4 main points:
- mode of application;
- circle weight;
- hula hoop size;
- product quality.
Regarding the method of application, we can suggest the following. If you want to use the design only at the waist, choose any model that you like. They all fit.
In addition, very flexible types of hoop can simply be worn around the waist as a kind of reinforcement, for example, while cleaning the house or cooking. This will give additional stress to the muscles and increase calorie consumption.
Regarding the weight of the circle, it is strongly not recommended to immediately offer a weight of 3 kg to untrained muscles.
At the same time, it will take a long time to achieve the desired results in losing weight with lightweight aluminum gymnastic equipment. Choose the middle option, which weighs 1,200-1,500 kg.
When choosing a weighted model, make sure that the surface of this model is soft. The impact force should be softened by an outer shell made of foam rubber, fabric, leather or other materials.
If you yourself decide to add weight to an aluminum hoop that has been lying around in the closet since school, then after filling it with sand, wrap it at least with electrical tape on top: this will avoid bruises and unpleasant “beatings” of the pelvic bones during rotation.
It’s even better to wrap it under electrical tape with foam strips - a requirement for hoops weighing more than 2 kg.
When purchasing, make sure you are satisfied with the quality of the product. Pay attention to the surface of the circle - it should be smooth. If there are chips, rough protruding seams or nicks, the situation will create a lot of unpleasant sensations.
Carefully inspect and feel the massage hoop with spikes or balls. Balls and spikes should not be very hard or hard - with these there is a very high probability of “earning” abrasions on the skin when used.
The balls must be well secured in the product and scroll freely.
When buying a hula hoop, place it on the floor in front of you. If the device reaches your ribs, then select a smaller diameter of the circle, otherwise it will be very problematic and inconvenient for you to twist it. This is how you choose your “own size” hula hoop.
Does it help you lose weight
Those who resort to sports equipment often ask the question: “Is it possible to lose weight with a hoop?” Of course you can!
Even if you just twist it around your waist, the following changes will occur in the body:
- Improving blood circulation - first of all, blood flow in the pelvic organs improves. This also leads to improved sexual function in men and women.
- Improved lymph circulation. As a result, elimination of swelling and “stagnation” in the lower part of the body with a sedentary lifestyle.
- Cure “lazy bowel” syndrome - when rotating the circle, the abdomen and internal organs are massaged, which helps improve the evacuation of intestinal contents.
- Getting rid of waste products of cells, toxins - they come out with sweat and intestinal contents;
- Cellulite is reduced - the massage effect of “breaking” cellulite tubercles thanks to “impacts” during rotation;
- Forming a beautiful waist thanks to regular exercise on this area of the body. This is especially true after pregnancy and childbirth.
- General improvement in well-being and mood - this is ensured by regular exercise in general and with a circle in particular;
- Losing calories inevitably leads to weight loss if the loss exceeds their dietary intake;
- A general improvement in muscle tone and careful study of the lumbar muscular corset of the spine leads to improvement.
Is it possible to lose weight by twirling a hula hoop every day?
Of course you can! And not only lose weight, but also strengthen the muscles of the spine, abs, legs and “female” pelvic muscles.
Include daily exercise in your weight loss system, and the scales will gradually move closer to the desired value.
Before starting training, be sure to check whether you have any conditions that make it undesirable or even dangerous to spin the hula hoop.
Contraindications
You should avoid activities if you have the following conditions:
- menstrual cycle - do not twist during menstruation, as bleeding will increase until there is noticeable blood loss;
- any gynecological bleeding;
- acute inflammatory processes of the kidneys and pelvic organs;
- cyst, endometriosis and other diseases of the pelvic organs - if you have gynecological pathologies, consult a specialist before starting classes;
- pelvic organ prolapse;
- hernia of the white line of the abdomen, inguinal, postpartum or postoperative - pinching of the hernial contents can be provoked;
- pregnancy;
- early postoperative and postpartum period - it is necessary to wait 3-4 weeks until the external and internal sutures are completely healed, as well as the restoration of tissue functions;
- benign tumors and oncological problems;
- in the presence of pathologies of the spinal column and joints, consultation with the attending physician is necessary.
How to lose weight
Traditionally, trainers and nutritionists advise reducing the calorie content of the diet and increasing calorie consumption through sports activities.
With the help of a hoop, we increase calorie loss and lose excess weight. If you spin a regular hula hoop for a minute, you will lose 15 calories. A version of the circle weighed up to 3 kg will take 20 calories per minute.
Remember that you need to take care of proper nutrition and reduce the number of calories eaten.
Losing weight - before and after
If you've never exercised before losing weight, this will be one of your best endeavors. Don't set the bar too high for yourself, start little by little.
Rotate the hoop on your waist for 3-5 minutes in several approaches daily. This is much more correct and better for the body than rotating it to the point of exhaustion at once. Afterwards you can gradually increase the load.
This can be done by introducing additional exercises, increasing the time of rotation of the circle or increasing the weight of the circle.
The more intense your workouts are, the more calories and waist inches you will lose.
Please note: it will not be correct to rely only on the rotation of the circle. Approach the problem of excess weight decisively and comprehensively.
Do not perceive your weight loss as a temporary deviation from your usual lifestyle. Get ready to change your usual lifestyle. Develop pleasant and healthy habits.
For example, now start every morning with a special drink that speeds up your metabolism. For a glass of water, add 1 teaspoon of honey, 0.5 teaspoon of aloe juice and half a slice of lemon, drink half an hour before breakfast.
Eat a little less than usual, reduce the amount of food you eat daily. Divide food not into 3 traditional meals, but into 5-6. Take your last meal 3 hours before bedtime.
Arrange fasting days weekly. Kefir, fruit or vegetable - choose the most delicious.
Pay attention to your drinking regime - drink up to 2 liters of water daily.
Introduce sports activities in the form of rotation and special exercises with a circle.
How much do you need to spin to lose weight?
Based on the rule about gradually increasing the load on the body, we begin to twist the hoop from small to large.
If the hula hoop is not a weighted model, then you can spin it every day for 10 minutes. Every day you can increase the duration of training by 1 minute.
We begin to twist heavy models of hula hoops for 3 minutes 3 times a day or 5 minutes twice a day. When choosing a training regimen, be guided by your feelings.
Will you lose weight if you hula hoop every day?
Of course, “patience and work will grind everything down”! It is enough to increase the time of daily hula hoop training to 20 minutes. With such a load, you can remove an extra 4-8 cm from your waist in a month.
Regular daily hula hoop training along with other points of an integrated approach will inevitably lead to the loss of extra pounds. The more serious you are and the greater your efforts, the greater the result you can expect in the end.
The result is affected not only by how long you spend hula-hooping, how heavy your circle is, but also by how correctly you do it.
How to spin a hoop correctly
A very important point - we twist sports equipment only on an empty stomach. It is best to exercise on an empty stomach in the morning or choose a time when 2.5 hours have passed after eating. Hitting a full stomach with a hula hoop is a thankless task.
Turn clockwise- this is the right direction of sports equipment for proper massaging of the intestines. With this rotation we will stimulate peristalsis and rapid evacuation of intestinal contents, which is important when losing weight.
The range of movement of the waist should be small- no need to make sweeping movements. Movements must be as coordinated as possible, smooth and rhythmic.
Correct posture- keep your back straight and your head straight.
Correct breathing very important. Make sure that when practicing with a hoop you do not breathe through your mouth - breathe only through your nose. We breathe evenly and calmly. We don’t talk while training with sports equipment.
We try to exhale all the air from our lungs without a trace. We pause between the end of exhalation and inhalation, as well as after the lungs are completely filled with air. The slower your breathing, the better.
Please note that no less important right thoughts during training. While spinning the hula hoop, it is better to concentrate on what a beautiful waist and flat tummy we are now creating for ourselves.
That is, attention should be fixed on the desired result. Psychologists say that the effectiveness of such training is significantly higher than simple “mental wandering”.
Abdominal exercises
If you want to use a hoop to reduce the volume of your stomach and sides, just twist it around your waist.
We place an additional emphasis on losing weight in the waist area using a special method of rotating the circle - spinning it without spreading your legs. Try not to help the muscles of your legs and buttocks rotate the circle - this will make your waist thin and graceful.
Of course, such rotation of the hula hoop is unusual and seems very difficult at first glance. Sometimes it is not possible to master this technique right away.
In this case, you can gradually bring your legs closer to each other until they stand next to each other. So we will gradually reduce the load on the gluteal and thigh muscles, transferring it to the abdominal muscles.
This is not the only, but one of the most effective techniques for using a device for losing belly fat.
Exercises for weight loss
To tighten your body and work out your muscles, you can use additional complications:
- fold your hands into a lock and place them on the back of your head - this way we will stop helping our hands to rotate the hula hoop, which will increase the load on problem areas;
- when rotating, keep your legs slightly bent for some time - this position will redistribute the load and engage other muscle groups in the legs;
- in the standard “feet shoulder-width apart” pose, slightly turn the body to the right and then to the left - this will redistribute the intensity of the impact force of the hoop along the waist and the load on the muscles;
- We alternately raise one leg, then the other, without ceasing to rotate the circle.
In addition, the hula hoop can be twisted not on the waist, but on the hips - this will help create additional load on this area, plus it will work out cellulite well.
Try to diversify your hoop activities by smoothly moving the hoop higher and lower along your body.
To get rid of belly fat and burn extra pounds, you have many options in your arsenal: sports equipment and bulky exercise equipment, exhausting diets and sets of exercises. But the simplest and most effective method is to spin a hula hoop for weight loss; this sports hoop is a universal way to lose weight, tighten your figure and remove your belly.
Next, we will look in detail at which hulakup is best for weight loss, what exercises will help tighten problem areas in the hips, abdomen, and arms, and how to exercise correctly to achieve an elegant, thin waist and slender figure.
Getting to know the simulator
How to choose a hula hoop for weight loss? Let's look at the main types:
- Regular metal hoop, known since the days of school physical education, almost every girl had one. You can write your own reviews about the hula hoop; it helps very well for weight loss, removes fat, especially if you do it for a few minutes every day.
- Folding hula hoop for weight loss– compact, convenient, for studying not only at home, but also on business trips.
- Weighted hoop for gymnastics, some types weigh almost 2 kg - this is significant physical activity on problem areas, provides effective muscle pumping, weight loss, and removes the belly.
A weighted model will help tighten your muscles
- Hula hoop with massaging effect- a popular type of hoop. There are rubber pimples on the inside, it is believed that they break up cellulite and fat deposits more intensively, helping to lose weight, remove the belly and sculpt the figure in a short time.
- Hula hoop with built-in calorie sensor. This is a “smart” simulator, it counts the number of revolutions, calorie consumption, and even calculates the load for each day. The reviews are only positive, the hoop with a sensor takes into account physical fitness and individual characteristics, it is not just equipment, but a real assistant in weight loss.
- Inflatable hula hoop– modern sports development for intensive weight loss. Made from durable rubber, its design features help to work out important muscle groups, adjust the waist, and remove the belly.
All hula hoops effectively promote weight loss and correct your figure: the model with spikes breaks down cellulite more intensively and removes excess from the sides and abdomen
Before choosing a hula hoop, you need to meticulously identify your problem areas, clearly set goals, and only then make a purchase.
Consultants from sports and online stores will help you choose the right equipment. The cost of a high-quality model starts from $20, you must admit, this is quite a pittance to remove belly fat, get rid of fat and cellulite. And of course, do not forget about proper nutrition; even the most exhausting exercises will only give visible weight loss results in combination with a diet.
Special exercises for weight loss
How to use a hula hoop to remove such problem areas as the stomach and sides? The answer is clear - it helps and is very effective. But the “look closely” method - you lie on the couch and meditate on a hula hoop with the thought of losing weight - will not work here. A whole set of daily exercises is needed, aimed at different problem areas. Next, in detail about how to exercise at home to remove belly fat and lose weight.
The assembled hula hoop is easy to store and move
Independent studies
Hula hoop is an inexpensive and accessible sports equipment that helps to lose extra pounds, it develops plasticity, is a good cardio trainer, stimulates intestinal motility, normalizes metabolic processes in the body, breaks up orange peel, removes belly fat, improves coordination of movements, tightens muscles and has a positive effect on health.
The exercises do not require a lot of space and skills; in order to lose weight and remove excess fat from your figure, you just need to learn how to smoothly move your body from side to side. Do not be alarmed if bruises appear on your stomach and waist after the first exercises; they will disappear if weight loss exercises are systematic.
The optimal diameter of the hoop is 900-1200 mm; place the hula hoop next to you, the top point should be 30-50 mm above the waist.
Contraindications
Hula hoop for weight loss is suitable for most women, but according to doctors, it is contraindicated:
- During pregnancy and in the first months after, if a caesarean section was performed.
- Gynecological diseases: uterine fibroids, retroflexion.
- Inflammation of the bladder, kidneys, liver.
- Spinal injuries, hernia, disc displacement.
If you have no contraindications, but during training you experience pain in the side of your abdomen, you should stop weight loss exercises. This indicates that the hula hoop was chosen incorrectly. A lighter hula hoop is recommended for petite ladies, while larger ladies can use a 2kg weight loss hoop.
Classic hula hoop exercise technique
Correct position
The position is stable, the back is straight, the rotations are energetic, the circle should not hang or dangle on the stomach. To monitor your well-being, it is useful to buy a heart rate monitor. Workouts should take place on an empty stomach; the most effective time to remove belly fat and lose weight is an hour after breakfast.
To stimulate metabolic processes during exercises with hulakup, you need to drink water without gases.
Losing weight with a hula hoop, photo example of figure correction
How much do you need to turn?
The minimum time is 10-15 minutes, this will help maintain an already trained figure to normal. To effectively lose weight and remove belly fat, you should follow the following rules:
- 1 day - 30 minutes, plus pump the abs 30 times and bend forward the same number of times.
- We do rotations for 2 – 20 minutes to remove the belly, adding: squats, push-ups, leg raises – 30 times each.
- Days 3 and 5 – half-hour training, we perform the recommended complex.
- 4 and 6 – we do 3 sets of 10 minutes, after each we do push-ups and pump up the abs.
- From day 7 we repeat the program.
Examples of weight loss programs
To lose weight and get rid of your belly, you need to do very simple exercises every day for half an hour:
- Classic hoop twisting, according to reviews, helps you lose weight and get rid of your belly. Feet wider than shoulders, hips moving from side to side, increasing intensity with each turn.
- Let’s complicate the task, now we move our hips forward/backward, help with our knees, bending them alternately. Holding the hula hoop will be difficult at first, but over time you will master the technique.
- Feet together, hula hoop at the waist. We rotate and at the same time lean forward, transferring the weight from the full foot to the toes.
- The position is the same, we extend the arm perpendicular to the body, put the hoop on the wrist, begin to twist, gradually moving the projectile, to the upper part of the shoulder.
- Starting position – back straight, legs together. We start twisting according to the classical principle, from the waist and gradually lower the circle to the knees, help with the hips and legs, remove the belly and lose weight.
- Thigh rotation is an effective way to sculpt and tighten the loin, break up cellulite deposits and remove belly and fat.
To consolidate the results, we offer video tips and explanations on how to lose excess weight using a hula hoop for weight loss.
How many calories are burned?
It is impossible to predict exactly how many calories are burned; for this you will need to take into account many factors: how the training goes, the number of approaches, the intensity of the twist. We offer you a table with average statistical data:
Photo example, before and after home workouts
Examples of before and after results
Is the result shown not a hoax? To find an answer to this question, we went to sports and women's forums, where the reviews are sometimes the most radical. If the reviews in online stores are increasingly positive, sort of like advertising, then women share their impressions openly among themselves.
Those ladies who really set out to bring their figure back to normal are not lazy, do a set of exercises with a hula hoop to lose weight, eat right, and say in reviews that hula hoop is very effective for losing weight and helps to lose belly fat. There are also those who seem to be working out, but are lazy: sometimes they don’t have time, sometimes they want to eat; for those, the results are more modest, but they are there! And collectors, this category has all types of hula hoops: regular, spiked, folding, but according to reviews, there is no result in losing weight. To the negative reviews, we will answer: even with a simple hoop you can remove your belly and lose weight if you practice constantly, but if you store equipment and wipe off dust from time to time, then losing weight is problematic.
Example before and after photo
The hula hoop is a simple but effective exercise machine that can be used for weight loss at home.
It looks like a hoop, familiar to everyone since childhood.
The only difference is that the hula hoop for weight loss is equipped with special balls, and sometimes there are additional weights.
The exercise machine allows you to get rid of extra pounds, form a beautiful waist, and forget about what cellulite is.
Benefits of using a hula hoop for weight loss
Most often, such a hoop is associated with a game from distant childhood or with rhythmic gymnastics.
However, few people know that the ancient Greeks have long used a projectile similar to a hula hoop to keep themselves in shape.
In pursuit of losing extra pounds, a person visits gyms, torments his body with fasting and grueling diets. There is a result, but it does not last long. Hula hoop is much more effective for weight loss. Exercising with it is a lot of fun. The hoop has a massage effect thanks to the equipped balls. In addition, training does not take much effort. This kind of weight loss is much more enjoyable than any diet.
Other Benefits of Using a Hula Hoop for Weight Loss
1. Exercises are useful for people of all ages, they train blood vessels and heart muscle.
2. Built-in balls massage the hips, waist, as well as internal organs, which is no less important.
3. Coordination in space improves, a person learns to control his body.
4. You can only spin the hoop correctly with a straight back, so as a result, the muscles responsible for posture are strengthened.
5. Exercises have a beneficial effect on the spine and back flexibility.
Exercises with a hula hoop not only allow you to get rid of excess weight and give your figure the desired shape, they have a beneficial effect on your overall health.
Types of sports equipment, which one to choose for training
The issue of choosing a hoop for practicing at home needs to be approached very carefully. Hula hoops come in different varieties – they differ in weight, diameter, and purpose.
1. An ordinary metal or plastic hoop, familiar to a person from childhood. For a beginner this is an ideal option. Practicing with the apparatus will help you develop a habit, because it is incredibly easy to twist it. In addition, the hoop does not leave behind bruises, which can sometimes happen after using a hula hoop. It is recommended to exercise with such equipment for the first 2-3 weeks. The body must get used to the load, then the task becomes more difficult.
2. Projectile with weights. It looks like an ordinary hoop, but it has metal elements built into it that increase its mass. It is a little more difficult to spin such a projectile, you have to put in more effort, but the result also changes. The load on the muscles increases, which speeds up the fat burning process. If you don’t want to spend money, you can pour sand into your regular hoop so that the total mass of the projectile does not exceed 2.5 kg.
3. Collapsible hula hoop. It is convenient because it allows you to exercise not only at home, but also on the street in warm weather. This hoop is easy to disassemble and will not be difficult to transport. Multi-colored plastic segments are equipped with special balls that give a massage effect and fight cellulite.
Which hula hoop to choose for weight loss? If a person decides to exercise regularly to keep himself in good shape, one should not immediately set a difficult task. You should practice first with a regular hoop, then with a weighted apparatus. Only after a month, when the body gets used to the new loads, you can purchase a hula hoop with massage balls. This approach will avoid bruises on the body and excessive fatigue.
How to choose the right hula hoop for weight loss
In order for exercises to bring not only results, but also joy, the equipment must be chosen in such a way that it suits the individual characteristics of the body structure.
It’s not difficult to decide on the diameter; to do this, you need to place the hoop next to you. It would be ideal if in this state the upper edge of the projectile reaches the lower ribs. If the diameter of the hula hoop is larger or smaller, it will become uncomfortable to twist it, which will negatively affect the training.
Having decided on the diameter, you need to move on to weight. A model that is too lightweight will not be suitable for training; the effectiveness of training will decrease to zero. You need to place the hula hoop at your waist, slightly raise your leg bent at the knee and try to rotate the hoop. If it falls, it's too heavy. It is very important to observe your feelings here. Rotating the hoop should be comfortable, but at the same time a person must make some effort and feel how the muscles work.
Training different parts of the body
Hula hoop for weight loss allows you to normalize not only your waist, but also other parts of the body. Simple exercises at home will allow you to achieve maximum efficiency and see results within the first month of training.
1. Waist. You need to stand up straight, bend your legs slightly at the knees so that your feet are not side by side, but one goes forward. The hoop comes into contact with the back, then a push is given to it and rotation begins. It is advisable to spin the hula hoop for 15-20 minutes so that the muscles begin to work.
2. The hoop can also be used to maintain arm muscle tone. To do this, the arm is extended to the side, a hula hoop is put on it and rotation begins. This training is given 10-15 minutes a day.
3. Legs. The exercise is similar to the previous one. At first it will be difficult for a beginner to maintain balance with a hoop on his leg, but he should try to hold it for 2-3 minutes. To make it easier, arms are placed to the sides.
4. Hips. In the starting position (as in exercise 1), the hoop is located on the hip line. It takes 20-25 minutes to spin the hula hoop every day. It will help not only remove excess fat from the problem area, but also get rid of cellulite.
Hula hoop for weight loss gives effective results. It is advisable to work out all parts of the body during training. The total duration of classes for a beginner is 30 minutes, then more. Regular training with a hoop will help you reduce your waist size by 4 cm and lose 3-4 kg in 1-1.5 months.
To achieve the best results from training, you need to follow the basic rules. Hula hoop for weight loss may be a simple exercise machine, but some recommendations are still important to consider.
1. You need to exercise on an empty stomach, or 2-3 hours after eating. The optimal time for training is in the morning, half an hour before breakfast or 1 hour before going to bed.
2. The place to practice should be spacious; spinning a hoop in a cluttered room is inconvenient.
3. It doesn’t matter which way to turn the hoop. The main thing is for the person to feel as comfortable as possible.
4. During training, you need to stand with a straight back, your abdominal muscles should be slightly tense. You cannot breathe through your mouth, only through your nose.
5. If you still have bruises on your body after using the hula hoop, you can wear a tight belt. It will allow you to get rid of pain and calmly continue training.
6. You must try very hard not to drop the hoop, spin it for at least 15-15 minutes (for a beginner). Each projectile drop takes away precious time.
7. To make your workout more enjoyable, it is recommended to turn on rhythmic music. So time will fly by unnoticed.
Important. Hula hoop for weight loss will not have an effect if you do not adhere to the minimum nutritional rules. That is, do not eat 2 hours before bedtime, exclude heavy foods from your diet. Also, don’t forget to drink water. Much water. The optimal amount of fluid for a person per day is 2 liters. In addition to water, green tea, fresh vegetable and fruit juices are allowed.
Main contraindications
Despite the enormous benefits of hoops for the human body, you need to remember some contraindications.
You cannot practice with a hula hoop:
During pregnancy;
In the first month after childbirth (muscles are not yet ready for stress);
During the menstrual cycle;
In the presence of serious diseases of the spine.
Hula hoop for weight loss is a simple and accessible way for everyone to get their figure back to normal. The simulator does not take up much space, it is interesting and useful to exercise on it. The main thing is not to forget about the drinking regime, proper nutrition and recommendations for training.
Almost every woman or girl who dreams of a wasp waist considers it her duty to acquire a hula hoop. But is there any benefit from hula hooping and will it help you get rid of extra pounds without harming your body? Let’s try to figure it out.
Advantages and benefits of hula hoop
One cannot but agree that hula hoop has many advantages. A hoop is one of the simplest exercise machines. It could only be simpler.
You can train with it at home at any time, allocating some space. While spinning it, you can do your favorite things, such as chatting on the phone or watching TV. Some even manage to read.
To start hula hoop classes, you don’t need any special skills or physical training. You can learn how to twist it in a few training sessions.
The measured rotation of the hula hoop does not cause muscle strain and fatigue. If you speed up the pace, it will serve as a good cardio trainer.
The undoubted benefit of the hula hoop lies in its massage effect, which improves skin tone, increases blood circulation and reduces fat deposits. When exercising with a hoop, the muscles of the hips, buttocks, back and abs are used, which helps strengthen them. Hula hoop cleanses the stomach, trains the vestibular apparatus, respiratory system and heart muscle.
The benefits of the hoop will be provided that the loads and number of exercises are correctly calculated. Using the right hula hoop for you plays a big role. Weighted models are designed for overweight women with folds of fat. Lighter ones are used to strengthen muscles, maintain tone and fitness. A good hula hoop should fit your diameter. Beginners are recommended to use light models and gradually increase the load. To achieve noticeable results, you need to hula hoop for at least 15 minutes 5-6 times a week.
Disadvantages and harms of hula hoop
Although training with a hula hoop seems simple and accessible, even such a simple exercise machine has contraindications. Before you start training with a hoop, you should familiarize yourself with the consequences.
You should prepare for the formation of bruises after practicing with hula hoops. The harm from bruises is minor, but they are similar to those left after a rough, inept massage, and can provoke scarring of the subcutaneous tissue, which will manifest itself in the form of abdominal lumbosity, especially for weighted massage models. To avoid such consequences, do exercises in a tight top or high shorts. It is necessary to select the hoop correctly, adequately assessing the physical condition and predisposition to the formation of hematomas.
Some experts believe that training with hula hoops can lead to prolapse of the uterus and other abdominal problems, but the facts have not been confirmed scientifically. Working out with a hoop is not recommended for women with gynecological diseases, such as a bent uterus or fibroids.
Sports equipment should not be used by people with skin diseases, such as rashes, psoriasis or.
If you have problems with your spine, you should not do hula hoop exercises. The harm of the exercise lies in the fact that inept or prolonged torsion of the apparatus can lead to loosening of the vertebrae. Back problems may be contraindications, so if you have any, it is better to consult a doctor.
There are many different and simple exercise machines designed for home workouts. Among them, a well-deserved place is occupied by the hula hoop, which helps to make the waist thin and. There are different types of such simulators, which have their own advantages.
What is a hula hoop?
A hoop that has a simple design and several varieties is called a hula hoop. It is used for sports training anywhere. The name of the hoop comes from the Polynesian hula dance. To conduct training you do not need special skills or preparation. To make sure you need to purchase, it is important to know what a hula hoop does.
- Simple rotations work the hips, buttocks, back and abs, which is useful for weight loss.
- A massage is performed, which improves skin tone, blood circulation and reduces fat deposits.
- The vestibular apparatus, respiratory and cardiovascular systems develop.
Hula hoop and hoop - differences
Many people asked this question before choosing a home exercise machine for weight loss, because some are sure that they are the same thing, while others doubt it. The hoop can be considered the general name for the group of exercise equipment that includes the hula hoop. They are designed for massage and waist development. When figuring out how a hoop differs from a hula hoop, it is worth mentioning the difference in equipment, since the first is an ordinary circle, and the second can have different inserts, for example, rollers to create a massage effect or a counter to track revolutions.
Types of hula hoops
The sporting goods market offers a wide range of similar exercise equipment, which differ in a variety of shapes and designs. Almost all modern exercise machines have a collapsible design, which makes them very convenient. When disassembled, they are easy to carry and convenient to store. Another useful additional device is the built-in calorie counter, which helps control the process. It is worth noting that many people who bought a hula hoop for weight loss with such a counter say that it is useless, so it is better not to overpay.
- For beginners, we offer a hula hoop for weight loss made of plastic or light metal, the weight of which does not exceed 1 kg. When using it, you need to make an effort to keep it suspended.
- Options with a weighting agent have a filler inside in the form of sand, and then the weight varies from 1.5-2.5 kg.
- The most popular is a massage hoop for weight loss, which has spikes or balls inside; their effect helps stimulate blood circulation, helping to fight cellulite and stretch marks.
- The hula hoop with magnets is a combination exercise machine that has massage protrusions and magnetic balls. Thanks to the creation of a magnetic field, metabolism improves and the body heals.
How to choose a hula hoop?
Many people mistakenly believe that you can buy any hoop for home training, but in fact, the options offered differ from each other. To understand which hula hoop to choose for weight loss, you need to take into account the person’s build, physical fitness and goal. To make training comfortable, you need to take into account the diameter and weight of the structure, as well as your own feeling of comfort, so don’t be shy about spinning the hoop in the store.
How to choose the weight of a hula hoop?
Among the presented assortment you can find different options that differ in weight. This is due to what material the structure was made of, whether any additional parts were used, and so on. Beginners for losing weight should choose options that start at 1 kg. The thing is that the more the equipment weighs, the more difficult the workout will be. For progress, it is recommended to increase the load gradually. To understand how to choose the right hula hoop for weight loss, you must use the following weight selection recommendations:
- for beginners – 1.1-1.5 kg;
- to increase the load it is worth switching to 1.5-2 kg;
- for experienced athletes, it is necessary to choose a load of 2.5-3 kg.
How to choose a hula hoop by diameter?
Another important criterion that is important to consider in order to choose the right equipment for effective training. To determine what diameter a hula hoop should be, you need to focus on height. There is a simple test to check: right in the store, place a hoop next to you and if it fits, it will reach your navel, but at the same time be below chest level. As for the width, it is worth considering that wide products are difficult to hold at the waist.
Which hula hoop is best for weight loss?
If your goal is to lose weight, you need to approach the choice of exercise equipment responsibly. One of the most effective is a massage hoop that has balls, suction cups or spikes. With its help, you can improve blood circulation and metabolism, increase skin elasticity and get rid of excess fat, helping you lose weight. The hula hoop is highly beneficial for the figure in products with weights, which require more effort to twist. Magnetic hoops create a field that helps improve metabolism and blood circulation.
How to spin a hula hoop correctly?
You can find many reviews that training with such equipment is not effective for losing weight, and the reason is simple - its improper use. The first rule of effective training is that you need to change the direction of movement of the hoop every five minutes. To see results, it is recommended to exercise on an empty stomach. There are specific instructions on how to hula hoop for weight loss:
- Bend your legs slightly at the knees. They can be placed shoulder-width apart or held together. In the second case, the load on the hips increases.
- Keep your back straight and your stomach taut and tense.
- When starting torsion, install the massage hoop 10 cm above your waist.
- Do not strain the muscles of the buttocks and sternum.
- It is of great importance, so do not hold your breath.
- After reaching a certain level, it is recommended to complicate the workout for weight loss, for example, lowering and raising the exercise machine to the knees. You can also introduce dynamic exercises that will improve your results.
How many calories does hula hoop burn?
The effectiveness of a workout is reflected in the number of calories that will be burned during it. To achieve good results, you need to spin the hula hoop intensively for weight loss. According to studies, if you actively and non-stop spin a hoop for 20 minutes. with a small amplitude, then on average 200 kcal are spent.
Another important point to consider is how much to hula hoop for weight loss. Beginners are advised to start with five minutes to develop their abdominal and back muscles. Gradually increase the duration of the workout, bringing it to 30 minutes. This process should take at least 2-3 months. If a person begins to sharply increase the load, this can cause health problems. After 3 months you can increase the time to 45 minutes.
Exercises with hula hoop for weight loss
Don't assume that you can only spin a hula hoop without any variety, because this is not the case and there are different tricks to make the workout more effective. First, you should warm up your muscles by doing a warm-up, which can also include hula hooping for quick weight loss. Use it for bending, for example, place the hoop on the floor, holding it on outstretched arms, and bend to the sides and forward. After that, move on to training, which may include the following:
Hula hoop result
For training to bring the stated benefits, it is necessary to exercise according to existing rules and regularly. By correctly performing weight loss exercises and choosing the right hoop, you can lose up to four kilograms in a month. If you spin a hula hoop for your waist before and after a regular full workout as a warm-up and cool-down, your weight loss results can be improved. As for reductions in volume, you can lose up to five centimeters in a month. To get results, it is important to adhere to.
Hula hoop for the waist - before and after
Hula hoop - contraindications
In some cases, training is prohibited. For those who are interested in why hula hoops are harmful, it is worth knowing that when using equipment with weights, hematomas occur, which manifest themselves in the form of abdominal lumpiness. To avoid this, you need to wear thick clothing. It is equally important to choose the right home exercise machine.
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