How to learn to spin a hoop
In an effort to get a flat stomach in the shortest possible time - for example, in a week - some people begin classes, believing that the body will easily remember skills forgotten from childhood.
As a rule, beginners who want to quickly lose a few kilograms with a hoop will be disappointed. First of all, because it is not enough to remember the correct movements of the waist. Fat deposits on the stomach and sides, too heavy sports equipment, incorrect duration of classes, and incorrectly selected exercises with a hoop interfere.
Beginners and those who have not twirled a hoop for a long time should choose the lightest sports equipment - usually made of aluminum weighing up to half a kilogram.
Other options (massive, with silicone fins on the inside for a massage effect, etc.) will be required later, as your training level increases.
To learn how to spin the hoop correctly, take the starting position:
- the rim is at waist level, touching the back of the back (which helps to avoid bruises);
- palms turned upward, supporting the rim on both sides;
- back straight;
- feet together or shoulder width apart.
To lose weight faster, you should learn how to twist a hoop in both directions. But at the initial stage, it is enough to choose the most natural, “convenient” direction of rotation, lightly pushing the rim from the outside in the chosen direction. During the exercise, the arms are raised at chest level.
You need to learn to feel the rotation of the rim and add the necessary movement at the right moment with your waist.
With the development of this skill, movements of the torso in the abdomen and sides acquire a small amplitude. It is possible to perform continuous rotation for tens of minutes in any direction.
Despite the desperate efforts of the beginners - movements of the waist with maximum amplitude, belly dancing - after one or two rotations the hoop falls. What should I do?
The correct approach is not to try with all your might to turn it further. You need to immediately grab the rim, stop the rotation and start the exercise over again.
Unnatural, convulsive movements of the waist will not help you learn how to spin a hoop correctly. In addition, blows from the rim can cause bruises on the stomach and sides. And until they pass, you will have to interrupt classes.
For beginners, at first it is enough to achieve 1-2 revolutions, then start the exercise over again. As your skill develops, the number of continuous spins will increase.
How to choose a hoop
Almost everyone played the hula hum as a child. With age, in the absence of training, the skill is lost, but with regular training it can be quickly restored with a simple plastic hoop. It is difficult to lose weight with its help due to its low weight, especially since the load on the muscles is minimal.
For effective weight loss, so-called collapsible hoops are better suited. By connecting the various parts, it is possible to establish a comfortable diameter. The filler placed in the cavity is used to dose the training load.
Special weighted hoops help you effectively burn fat and lose weight quickly. Exercising burns a lot of calories. Classes require certain physical preparation.
The massage type of hoops stimulates weight loss with the help of metal or plastic bulges, spikes, and ribs. Touching uneven areas enhances the massage effect in the waist or buttocks, although bruises may form if you are not used to it.
Flexible hoops are distinguished by their versatility of use; with their help, you can not only lose weight, but also develop your back muscles. legs, arms.
How long to spin the hoop
After you have acquired the skill of twisting a hoop in both directions, it is still too early to lose weight and start trimming your belly. It is necessary to train the muscles so that they can withstand prolonged physical activity and burn fat.
Gradually increasing the duration of exercise prepares the muscles and skin for the upcoming weight loss at the waist.
Beginners who have just learned how to spin a hoop and it has stopped falling should practice for no longer than two minutes a day. As your fitness level increases, increase the duration of rotations by 1-2 minutes per week.
Some, trying to lose weight and get rid of their belly in one or two weeks, make the mistake of wrapping a thick towel or scarf around their waist, and, not having the necessary training, spin the hoop for the recommended 30-40 minutes.
After an overly intense workout, your sides and muscles hurt, and bruises appear on your waist. You have to interrupt classes until your body stops hurting.
Optimal hoop weight for the waist
The passionate desire to quickly remove belly fat with the help of a hala hoop forces some beginners to choose a product of maximum weight. Although before performing exercises for weight loss, it is necessary to take into account not only the equipment, but also the degree of fitness of the body.
To maintain muscle tone and flexibility of the lumbar spine, the lightest hala hoop is suitable, since in this case there is no need to fight excess weight.
- For those starting to lose weight, a hoop weighing 1-1.5 kg is recommended.
- If you are in good athletic shape and have trained muscles, you can lose weight and lose weight at the waist with a hoop weighing up to 2 kg.
- If the sports load seems small, the body can easily cope with the exercises, to continue losing weight at the waist, use a hoop weighing up to 2.9 kg.
How to spin a hoop correctly
To achieve a flat stomach and slim waist, regular exercise is necessary to ensure that the muscles in the abdomen and sides become strong and toned.
As your training level increases, you can move on to spinning a heavier, more massive hoop. Working out with him requires a lot of physical effort. Elastic inserts from the inside of the rim have a massage effect, improve microcirculation, and enhance lymph flow. The skin becomes firm and elastic, cellulite goes away.
You can't get rid of your belly fat by twisting a hoop in a week. You should expect the first tangible results after a couple of months of daily exercise lasting 30-40 minutes.
Results and effectiveness of training
Regular exercise will help you remove up to 10 cm from your waist in a month
Most reviews confirm that the hula hoop helps to remove the stomach and sides. To achieve the effect, you need to exercise regularly, at least 3-4 times a week. Some people who are interested in hoops recommend using the following methods at home to increase the effectiveness of their classes:
- after developing the ability to twist, complicate the exercise - move your legs and practice in this position, since there is an increased load on the muscles;
- perform additional exercises - walking, turning the body, straining the abdominal press, drawing in the stomach;
- gradually increase the load from a light hoop to a massage hoop, but do not forget that the weight should not be more than 2 kg.
You can increase the effectiveness of your exercises even more if you add other types of exercise: running, swimming, muscle exercises.
Judging by the reviews, hula hoop helps remove up to 7-10 cm of volume per month from the abdomen and waist, as well as up to 4-6 cm in the hips. However, the training time should not be less than 20-30 minutes, since fat burning is activated only after 10 minutes of intense exercise. Users of sports equipment note that after exercise they lose up to 8-9 kg of weight in 1 month.
Twisting a hula hoop is interesting and convenient, because you can do it at home. Additional exercises and load enhance the effect. But we must not forget about possible contraindications to such a hobby, because the list of them is quite large. If you exercise regularly, you can hope for the result of losing weight in the abdomen and sides - minus 8-10 cm in the waist and hips.
How to spin a hula hoop to lose weight at the waist
When the feet are placed at shoulder level or wider, the gluteal muscles and hips are involved in the work. If there are fat deposits there, regular exercise will help deal with them.
But if the task is to remove the belly, you need to twist the hoop when your feet are close to increase the load in the waist.
Cross your arms over your chest, clasping your forearms with your hands, otherwise they will become very tired during prolonged rotations.
You need to maintain the rotation of the rim with smooth, confident movements, without pushing or jerking, so that bruises do not appear on your waist and abdomen.
The more naturally you can twist the hoop, the more effective your weight loss, since in this case fat burning occurs in a targeted manner, and strictly necessary muscles are included in the work.
The radius of rotation of the waist should be minimal, the back should be straight. Breathing is deep, without delay.
For weight loss, the most effective workouts lasting 30-40 minutes, each burns up to 200 calories.
To give the body a balanced load, you need to spin the hoop for the same amount of time in each direction.
It is optimal to exercise no earlier than 2-3 hours after your last meal and no later than 2-3 hours before bedtime.
Rules for performing the exercise
In order for classes to bring only benefits, you must adhere to the following rules:
- Before training, you need to stretch your muscles (you can do light exercises or perform several bends forward, reaching your hands to the floor),
- When rotating the hula hoop, you need to keep your back straight and your feet shoulder-width apart. It is not recommended to place your feet close to each other, otherwise all your strength will be spent on maintaining balance. Also, you don’t need to spread your legs too wide, because then the muscles will not work properly,
- Beginners may have problems with balance, so you can put your right leg a little forward,
- You must always remember to breathe , you cannot hold it, otherwise there will be an obstacle to the necessary free circulation of oxygen, and this is of great importance when performing physical exercises,
- Make sure that the abdominal and back muscles are tense, because this significantly reduces the risk of injury,
- It is important that during rotation the muscles of the chest and buttocks are simultaneously involved,
- You should not spin the hoop after eating or on an empty stomach . It is allowed to do exercises no earlier than an hour after or before meals.
- Rotational exercises with a hoop should begin by putting it on the waist, after which you need to press the hula hoop tightly to your back, throw it to the side and continue moving your body,
- After the first workouts, bruises may appear . This happens due to the lack of abs. Over time they pass. To somehow prevent this, you can wrap a scarf around your waist or wear thick clothes, which will add an additional sauna effect and contribute to the desired result,
- If the movements are too slow, the hula hoop will fall, so you need to maintain the pace.
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.
Other hoop exercises for weight loss
Regularly spinning the hoop helps to get rid of the belly fat. To diversify your activities, train the muscles of the thighs, buttocks, and abdominals, it is useful to perform other exercises.
Twist the hoop forward. The hands hold the rim at shoulder level, its bottom touching the back of the thighs, feet together. Spreading your elbows to the sides, wrap the hoop forward over your head and step over it. Repeat 10 times.
Twist the hoop backwards. Hands hold the rim in front of you, elbows apart, feet together. By moving your wrists, wrap the rim back over your head, step over it, and return to the starting position. Repeat 10 times.
Hoop rolling. Feet wide apart, hands on the rim. Bend your right leg, transferring the weight of your torso onto it, keeping your left leg straight. Simultaneously with the movement of the body, roll the rim to the right, arms straight. Perform 10 repetitions in each direction.
Climbing through a hoop. Stand straight, feet together, rim on the left, hand holding it from above. With your left foot, take a step to the side, step over the bottom of the rim, crouch, transfer your body weight to your left leg, placing both palms at the top of the rim at the lowest point, and straighten up. Perform the movement in reverse order. Repeat 10 times.
Leg raises. Place the hoop against the wall, lie on your back so that your toes touch the bottom. With your straightened right leg, describe an arc along the rim, with your left leg on the floor. Return to starting position. Perform the exercise 10 times with each leg.
