This subject has been known since antiquity. During excavations in the north of Egypt and now there are hoops buried with household belongings and slaves. Plutarch, creating a biography of the king of Sparta Agesilaus, notes that in childhood he twisted a grapevine ring around his body with such dexterity that he was not inferior to any of his peers.
Anna Page, the heroine of Shakespeare's late 16th-century comedy The Merry Wives of Windsor, says in passing that she was "twisting a hoop in the garden." The English novelist Evelyn Waugh testifies about the gizmos that look like thin rings, which are salon entertainment in aristocratic circles in the first half of the 20th century.
Two graduates of the University of Southern California R. Knerr and A. Melin found out about the same bamboo rings of Australian children and, never having seen the original, came up with their own version of the hoop.
They called it "Hula Hoop" (from the Hawaiian hula - dance and the English hoop - hoop) and tested it on Pasadena schoolchildren in 1958. As an advertisement for their hula hoop, Knerr and Melin also came up with the idea that employees of the toy company they founded would take a hoop on board the liner with them during flights, which naturally aroused genuine interest. However, they were able to patent their invention only after 6 years, and since then June 23 is considered the birthday of the hula hoop.
In the early sixties, the hula hoop came to the USSR, but was met with coolness, it was considered a capitalist dummy. However, he got into the film "Welcome, or No Trespassing", filmed in 1964. In the episode, the girl masterfully rotated the hoop, throwing it from leg to leg, and her peer watched her enviously.
Not only in the USSR, the hula hoop did not immediately find recognition, in Japan it was also in disgrace for some time: the body movements performed during its rotation were regarded as indecent.
Today, hula hoops are used by athletes for training, and circus performers, and masters of the original genre, there are record holders among hula hoop adherents.
Roxanne Rose in 1987 set the record for the longest hoop rotation: 90 hours in a row from 2 to 6 April. Chinese woman Jin Linglin can rotate 300 hoops around her body at a time, which in 2008 was the reason for entering her into the Guinness Book of Records.
And in 2013, at the stadium near the capital of Thailand, Bangkok, a record was set for the simultaneous rotation of the hoop. Within 7 minutes, 4483 people twisted the hoops together. 5000 people were declared, but 517 of them had a hoop, so they were not counted.
How to choose the right hoop for classes
The following types of hula hoops are common:
| Usual | The most popular type of hula hoop, which has been widespread in the USSR since the beginning of the 60s and has not lost its relevance to this day. Its diameter is 95 cm. It is a hollow iron or plastic structure inside. The hoop is relatively light, so suitable for beginners. |
| Folding | This is an improved design of an ordinary hula hoop, which can be doubled or quadrupled. It is very convenient for those who are used to training at any time of the day when they have a free minute, because when disassembled it takes up very little space. |
| Weighted | This option weighs up to two kilograms and gives a solid load on the waist and hips during classes. It is this type of hula hoop that you should choose if you decide to lose those extra pounds and noticeably improve your figure. But the heaviness of this hoop can also be a disadvantage, because people with sensitive skin may bruise after a long workout. On the other hand, when you begin to regularly twist the hoop, your body will get used to the stress and new bruises will not appear. |
| massage | The surface of the hula hoop has massaging elements in the form of small suction cups that will stick and peel off the skin during rotation. This enhances blood circulation and stimulates metabolic processes in problem areas. There is also a kind of massage hoop, in the surface of which rotating balls are mounted (about 30 pieces). They are not only a massage element, but also make the projectile heavier. |
| With magnets | Under the influence of magnetic fields, the supply of oxygen to tissues increases and blood flow improves. Blood and lymph are moving conductors, and weak currents arising in them under the influence of a magnetic field improve metabolic processes. |
| With calorie counter | It will help to control the results of the training, taking into account the number and speed of rotation. The disadvantage of this type of hula hoop is the large error of the counter, which does not take into account your individual characteristics, height and weight when counting calories. |
GimFlexor | This is one of the most modern types of hoop made of reinforced rubber. Before training, it must be pumped with air. Thanks to its flexibility and the ability to take any shape, this hula hoop can not only rotate, but also perform non-standard exercises while training the main muscle groups. |
What should be taken into account?
The following points should play a decisive role when choosing a hula hoop:
- Your physique and fitness. If you are practicing with a hula hoop for the first time, then start with light hoops - from one to one and a half kilograms.
- The intensity of training. The heavier the hoop, the more exhausting the workout will be. If you are already accustomed to moderate physical activity and decide to complicate classes for greater effectiveness, then choose a hula hoop of medium weight - up to two kilograms.
- Practice experience. With good sports training and sufficient regularity of classes, you can switch to heavy massage hoops, weighing from two to three kilograms.
Practice hula hooping in thick clothing and a neoprene thermal belt. Clothing will protect your body from bruises and bruises, and a belt will speed up fat burning.
Rotation technique
Picking up a hula hoop, a beginner will wonder how to deal with it correctly. The answer is simple:
- Starting position: stand straight, spread your legs shoulder-width apart.
- Distribute the weight evenly on both feet, and turn the toes.
- The hoop should be kept at waist level.
- Release it, move your hips and waist to make it rotate.
- At the same time, include the entire body in the work so that different muscle groups are involved.
We are warming up
A warm-up workout is best done with a massage hoop. To begin the exercise, the hoop is taken with both hands and leans forward, keeping the back as straight as possible. Such movements will make the waist more flexible.
Also make a series of turns to the sides, rolling the hoop over your back. Massage will relax the waist muscles and allow them to be better controlled - just like heated clay better obeys the hand of a young sculptor.
classical movements
This exercise is fundamental to practicing the hula hoop. You all know him and should have tried him at least once in your life. Put on the hoop and stand in the starting position. Then release it by beginning to rotate the hips to the sides, following the direction of rotation. When the rotation of the hoop leaves no doubt that you will hold it, raise your hands up and try to stretch. Make various movements during rotation, speed it up and tighten your muscles more.
We accelerate fat burning
While rotating the hoop for weight loss, tighten the muscles of the lower abdomen and alternately lunges back with your legs. Do not forget to keep your back straight, do not hesitate to use your hands - this is very important, just like when running. Thanks to these exercises, most of the muscles of the body are activated and weight loss is greatly accelerated.
Improved coordination and balance
Maintaining balance with the hoop is a great but tricky exercise because it has to be done standing on one leg. Balance with your arms and lean back and forth without losing your hula hoop. Such training hardens the vestibular apparatus, allows you to learn how to control several muscle groups at once and separately from each other. After it, any other hula hoop exercises will become much easier.
Developing the lungs
Take a deep breath, spreading your arms to the sides and raising them up. As you exhale, relax your arms and let them fall - such movements expand and contract the chest, helping you breathe even deeper. Such preventive sports breathing helps to relax and strengthens the lungs and heart.
Dancing
It is not classified as an exercise, but it perfectly tones and corrects the figure - dancing with a hoop held during the class. If there is enough free space - do not stand still, dance actively, moving your hips and arms confidently.
How often and for how long?
The intensity of training should increase from workout to workout. Only regular exercises will help you get tangible results. Choose the intensity according to your strength, as it is better to do 3-5 times a week for 10 minutes of training than one a week, but for an hour.
Time limits and fatigue should not interfere with the lesson, even if it is very short. If you force yourself to hula-hoop after a hard day at work, it will bring much more benefits, because you can burn more fat due to a lack of carbohydrates.
And prolonged exercise after a period of inactivity can be detrimental to health.
Contraindications: who should not use a hoop?
Overloading the abdominal muscles can be dangerous for a woman during pregnancy, immediately after childbirth and on critical days. If you have firmly entered hoop classes into your regimen and want to maintain both your health and a good habit, then ask your doctor for advice.
Hula hoop will help you lose weight: myth or truth
To answer the question, it is required to consider in detail the impact exerted by the hoop, the rules for performing the hula hoop exercise and the energy consumption during its implementation.
The rotation of the hula hoop has a beneficial effect on the human body:
- the ability to coordinate movements is improved;
- body control skills are developed;
- a sense of rhythm is formed;
- muscles are strengthened in the place of application of efforts, tightening the skin and preventing the development of cellulite;
- muscle groups of the abdomen and back are worked out;
- improve local and general blood and lymph flow, helping to reduce the subcutaneous fat layer;
- due to the soft massage effect, intestinal motility improves, preventing constipation and indigestion.
The torsion of the hoop will help reduce body fat if:
- The hoop is chosen correctly: weighted massage hoops are suitable for weight loss, while soft ones are used when working on stretching, and light gymnastic ones are used for a general strengthening effect on the body.
- The technique is performed correctly: the hoop should rotate only due to the work of the abdominal muscles. The smaller the distance between the feet, the more muscles are involved in the exercise, because it is also necessary to maintain balance by stretching into a string. Of course, you should start from the middle position (slightly wider than the shoulders) and gradually reduce the distance.
- Proper breathing: it is better at an open window or in nature, let fresh air through the lungs, you should not hold your breath. A large amount of incoming oxygen helps the body burn fat more intensively.
- The pace is correctly chosen: the movements must be dynamic, it is desirable to turn the hoop alternately to the right - to the left, changing direction every 3-5 minutes. You can enhance the effect of the hoop if you stand on one leg or dance during its rotation.
- Correctly chosen time: the minimum time of one approach should not be less than 10-15 minutes, two or three approaches per day. The number of approaches can be increased, but the time of one approach should not be reduced.
- Proper nutrition is followed.
What results can be obtained?
On average, to burn 100 kcal, you need to intensively twist the hoop for 10 minutes, the exercise burns 55-58 kcal at an average pace (approximately 350 kcal per hour of exercise).
For comparison, in one hour walking loses 170 kcal, while riding a bike up to 400 kcal, swimming - 400 kcal, running - 490 kcal. Practice and reviews confirm that in one to two months of intense exercise, the waist can decrease by 5-6 cm and 3-4 kg of excess weight will leave the body.
A daily ten-minute rotation of the hoop at an easy or medium pace can take up to a month remove 1-2 cm from the waist due to the tightening of the muscular corset.
Is spinning a hoop enough to lose weight?
It is not possible to locally reduce the waist only by rotating the hoop: the volumes in the waist go away due to the overall reduction in body weight. The feeling of fit after the rotation of the hoop occurs due to the redistribution of fluid in the tissues, and for a sustainable result, the exercises should be done daily.
The rotation of the hula hoop, not being an independent full-fledged workout, can, however, be its full-fledged block.
Introducing this exercise into a set of measures to reduce excess weight and acquire posture, you should definitely combine the rotation of the hoop with dietary nutrition and loads on all muscle groups: walking, running, fitness. Only in this case, the use of a hoop will lead to good results.
Conclusion
The experience of using the hoop for centuries proves the benefits people get from rotating it around the body. Currently, the hula hoop is a sports simulator designed to help maintain proper physical shape. It has several manufacturing options, different in weight and materials, designed for different purposes (health, weight loss or stretching).
Those who do not need to lose weight can use it in isolation from any other physical activity to maintain muscle corset and harmony. For those who need to reduce weight, the use of exercises with a hoop should be carried out in combination with other activities.
We talk about what a hula hoop is and how to use it to lose weight.
This article is intended for persons over 18 years of age.
Are you over 18 already?
You can work on your figure at any age and with any financial capabilities. The choice of weight loss method depends on the personal preferences of each person. You can limit yourself in food, go to the gym, drink special teas, jump rope, fitball or twist a hoop. One of the most effective and cheapest exercise equipment is the weight loss hoop.
How to use the hoop for weight loss
You can work out with it at home, but if you wish, you can twist it in the gym. For classes you need a little space, a lot of good mood and fun music. It takes up little space in the house, does not require special physical effort when performing rotational exercises. With the help of exercises with a hoop, you can restore harmony and grace to the body. Great benefits will bring classes for plump belly and sides. As a means to restore harmony, the hula hoop is very effective.
Sois he good for:
- improve blood and lymph circulation;
- normalization of metabolism;
- increase the flexibility of the body;
- strengthening the royal posture;
- relieve fatigue and stress;
- reducing body weight in a gentle way.
Many, having learned the name of a wonderful hoop, decide to buy it. But we should not forget that you need to exercise regularly. Before you replace your diet and gym workouts with hula hoop exercises, you need to think carefully about your decision. After all, the body, with a decrease in load, can sharply give an answer in the form of excess weight. You can find out how it helps in gaining harmony and fighting excess weight right from this article.
The effectiveness of the hoop for weight loss
When we do any activity, we expect good results. Therefore, when embarking on a new type of activity, you need to clearly understand whether there is any sense in hula hoop exercises in gaining a slender and beautiful figure. Comparing two types of physical activity - jogging and rotating the circle, we can conclude which method is more effective. For the same time, when running, a person will spend more energy, which means they will burn fat. But on the other hand, he will get tired more and stop faster, while the hula hoop can be twisted for an hour or even more while a movie or favorite program is on. Does it help improve health? Undoubtedly yes. After all, thanks to the movement of blood, the heart and lungs are trained.
At you can know whether it is effective to use a hula hoop for burning calories from medical statistics, a lightweight hoop burns up to 200 calories in 30 minutes, with a weighted hula hoop you can burn up to 300 calories in the same time. Therefore, to the question of whether the hula hoop is effective for gaining a slender and toned figure, the answer will be 100% positive.
Which hoop is best for weight loss
It is important to choose the right hula hoop. His choice will depend on the level of physical fitness of the athlete.
If the muscles are not ready for stress, you should not choose the heaviest hula hoop. Too heavy weight can lead to ruptures of the oblique abdominal muscles and even injuries to internal organs. It is better to start by rotating an aluminum or plastic hoop weighing up to 1 kg.
Gradually, you should increase the weight of the simulator. To do this, make a hole and gradually add a weighting agent to it - sand or groats, and then glue it.
Sports equipment for the waist differ in weight and diameter. The weight of hula hoops varies from 0.5 kg to 3.5 kg. Which hula hoop is right for you? if you rarely play sports, then it is better to stay on the standard version, and if you are confident in yourself, then you can try to purchase a weighted hoop. Due to the extra weight, it has a stronger effect on the muscles and has a massage effect.
By the way, there are also massage hoops. Their peculiarity lies in the fact that on the inner surface there are massage elements that act pointwise on the waist area. If you are confident and not afraid of bruises, this option is for you.
You need to know how to choose the projectile that is right for you. Calculate its diameter based on the height of a person. To do this, put the hula hoop in a position in front of you. In height, the projectile should be located below the level of the chest, but above the level of the navel. A hoop with a larger diameter is harder to hold. A smaller diameter projectile will result in increased rotational motion.
It turns out that the best hula hoop will be the device that currently corresponds to height, weight and physical fitness.
You can learn how to rotate a sports equipment with any weight, height and age. You need to choose a time for exercise - ideally this is two hours after eating. Hungry or with a full stomach, it is strictly forbidden to engage in torsion of the hoop. This will start the process of burning fat in the body, and not the nutrients that came with food.
How to take the starting position in order to rotate the projectile correctly:
- if the goal of training is the harmony of the waist and abdomen, you need to twist the circle, while bringing your legs together;
- if as a result of training the hips should become smaller , put your feet shoulder-width apart.
How much time should be devoted to hula hoop torsion:
- at first no more than 15 minutes a day;
- gradually you need to increase the number of approaches - up to 2-3 times and adding time for several minutes every day - and bring the time of classes to half an hour;
- The ideal workout time is 40 minutes. It is a well-known fact that during the first 20 minutes the body consumes the reserves of nutrients, and in the remaining time it begins to consume the energy of fat reserves.
Is it worth mentioning that while working with the hula hoop, the whole body should be collected and stretched like a string? Breathing should be deep and even, the mood should be positive.
Don't put off starting your workout until tomorrow, start today, now. Remember that the result of labor will be a beautiful toned figure.
Varieties of massage hoops for weight loss
Massage hula hoop, of course, is an excellent tool for losing weight. Remember, this sports equipment can only be used by professionals.
Before using a professional hula hoop, it is worth preparing the body, gradually increasing the level of load on the body.
Consider three types of hoops for weight loss:
- Normal or gymnastic. It comes in metal or aluminum. Its inner surface is hollow. With this type of sports equipment, rotation is taught.
- Weighted hula hoop, with sand or other weighting agent inside. The weight of such a projectile varies up to 2 kg.
- Hulahoop for massage has an increased cross-sectional area, it is produced with spikes and balls, made of glass and plastic, with magnets located along the inner diameter. Such protruding inner surfaces are needed to increase blood circulation in problem areas. This type of hula hoop is quite heavy. Out of habit after training, not only pain, but also hematomas are possible.
Projectiles come in large and small sizes. According to the material of manufacture - plastic, iron, aluminum. According to physical characteristics - hard, soft, magnetic. A flexible or folding hoop can be rotated like a regular circle, or can be used for general exercises.
Best hoop exercises for weight loss
If the training is left behind, today you are confidently spinning the hoop, then it's time to master an excellent complex for hula hoop exercises:
- We turn in different directions. We do 10 times in each direction. The number of approaches is 5 times.
- We twist, closing our legs. Depending on the change in the position of the legs, the muscle groups involved in the work change.
- We twist the legs shoulder width apart. This is how we develop the thigh muscles.
- Cool, crouch. The legs are shoulder-width apart, unwinding the hoop, you need to sit down as much as possible. Rotate the hoop for a couple of minutes.
- Spin and walk. Great exercise to strengthen your back muscles. Slow small steps forward and backward - 3 steps each.
- Sit down and stand up. Shallow squats up to 10 times in three sets have a beneficial and strengthening effect on the entire body.
- We turn, crossing. Putting one foot in front of the other, begin to spin the hoop. Gradually, you can increase the pace of the change of legs and amplitude.
Features of classes with a hoop for weight loss during training
The rotation of the sports equipment is an extremely beneficial exercise for the abdomen, thighs, buttocks and calves. Muscles are strengthened during training, and regular exercises make them more toned and strong.
The massage hoop has a good effect on the volume of the waist - it decreases due to the flow of blood and lymph to problem areas. This massage in the waist area makes the skin smooth and supple.
Everyone is interested in learning how to play sports with projectile to lose weight as quickly as possible:
- To get a positive result, you need to play sports with a projectile from 20 to 40 minutes within two months.
- Rotational movements: rotate in one direction, and then in the other direction, so that it is even.
- To increase the load, take dumbbells in your hands, and put weights on your legs.
- The rotation of the projectile is effective for the press, sometimes with a retracted, sometimes with a relaxed stomach.
- You need to spin the projectile as long as possible, as this develops the vestibular apparatus.
All about the use of a hoop for weight loss: benefits and harms
Contraindications to the use of the hula hoop are:
- problems with the urinary system and kidneys;
- postpartum period for a period of 6 months;
- skin diseases;
- pregnancy;
- days of the menstrual cycle;
- spinal injuries and abdominal diseases.
A massage hoop is not always beneficial: when using a weighted version of a sports equipment, you can injure your skin, and if you are not used to it, you can injure internal organs. That is why classes should be carried out with a progressive increase in load.
When asked if a hoop is useful, the answer will be positive. You just need to use it correctly:
- do not ignore contraindications;
- pay attention to the selection of projectile;
- do not stop there, but study the complexes, improve yourself;
- when using a weighted version of the hula hoop in training, wear tight clothes or a protective belt;
How much should a weight loss hoop weigh?
Hula hooping is a chance for obese people to start playing sports. The weight of the hoop can be both very large and small. The weight depends on the type of load on the body, the preparedness of the person. The weight of the hula hoop ranges from 0.5 to 3.5 kg.
Main photo from www.sportmaster.ru
Glad to welcome everyone! This article is my rehabilitation in the eyes of all the ladies and especially one reader. The thing is that I recently received a letter, or rather, even a reprimand, with entry in a personal file :), about paying little attention to the beautiful half of the project. Taking a sober look at things, I really understood that this was so, and I even felt somehow offended for such injustice. Therefore, I immediately sat down for a women's article on the topic - exercises with a hoop, and this creation is in front of you.
Everything in this note (including men) find a lot of useful information about this simple, at first glance, projectile. We will consider its advantages, selection criteria, a set of effective exercises and, of course, after reading the article, we will reduce the volume of our waist.
Well, let's start, perhaps.
Hoop Exercises: Personal Body Shaper
In the world of sports and in particular fitness, there are quite a few simple and at the same time effective shells to bring your body in order. One of these can be attributed to the usual plastic kruglyash called a hoop. We are all familiar with him in one way or another, because. school physical education lessons rarely went without this circle (especially in girls).
As I remember now, you enter the hall, and there is a whole battery of these hoops for every taste and color. Of course, the girls could not be dragged by the ears from this piece of plastic, and it is worth saying that their torsion was filigree. Many who come to the fitness halls, having learned how to twist the hoop correctly from school, simply pick it up, and the body itself begins to “wobble” correctly :). It is worth remembering that the hoop is not only a sports equipment for shaping your figure, but also an effective tool in the fight against annoying men. After all, it is no secret that very often various “male elements” stick to. So, taking such a projectile in your hands and starting to perform exercises with a hoop, you can “put” everyone who is within its torsion radius at once.
Many male representatives also do not disdain this plastic mask in acquiring the correct proportions. After all, the wasp waist is needed not only by women, but also by men, because it is the connecting link between the top and bottom, and the narrower it is, the more massive the top seems, as a result, such an athlete looks much more spectacular.
So, with the prelude finished, it's time to move on to theory and practical things.
Hoop exercises: simulator properties
Hoop (second name - hula hoop)- a special type of round-shaped gymnastic apparatus, designed to act on the waist area by creating a torque by a person, making it narrower.
Note:
The inventor of hula (hula) - Hawaiian dance, hoop - hoop, is Richard Knerr. It is he in 1957 recreated this type of projectile based on stories about athletes who trained with bamboo rings.
The principle of operation of this round device is simple to disgrace and it is incorporated in the name itself. To make the hoop rotate, you need to repeat the movements of the Aboriginal dance - sway the hips with rotating movements. Hoop exercises love 99,9% women, since twisting their hips is their tribal trait :). To be honest, perhaps the hula hoop is the safest projectile ever invented, because it is an ordinary rim - a wheel, only without spokes, and it is simply impossible for the most twisting person to get injured.
Let's move on to the useful properties of the hoop:
- A simple home projectile that does not require special physical training;
- Waist reduction (on the 1 see in a month 15 minutes of daily activities). Getting rid of the hated "ears" hanging over jeans;
- Increased metabolism;
- Natural calorie burning. 10 minutes of exercise allow you to burn about 100 cal, 30 minutes to 250 feces;
- Strengthening the respiratory and cardiovascular systems;
- Getting rid of cellulite (due to the massage effect, “acceleration” of blood and normalization of lymph flow in problem areas);
- Effective massage - a hoop with balls for only 5 minutes makes about 20000 acupuncture pressure in the waist;
- posture correction (initial stages of scoliosis) and improved coordination of movements;
- This is a lung that during rotation involves: abdominal muscles (front and side), back and legs.
- Increasing the tone of all body systems;
Unhealthy hoop effects (I'll be honest, I sucked it out of my finger :)):
- Initial bruises from special hoops with protrusions-balls;
- mild nausea;
- You can easily break glass in a narrow fitness room;
- You can easily hit a couple of people passing by.
For those young ladies who are not satisfied with simple chatter and who think that hoop twirling is a waste of time, I have prepared for you some scientific data. They relate to assessing the intensity of exercise, the degree of work of the heart muscle and the potential for burning calories. The charts below show the heart rate (heart rate), the average intensity level and the level of oxygen consumption for 1 minute (3) during a half-hour hoop workout. The results are as follows (see image).
It turned out that doing exercises with a hoop , the average person burns about 7 calories per minute or so 210 for half an hour of activity. Average heart rate - 151 beats per minute, oxygen consumption is 20 ml/kg/min.
All this data suggests that such a direction as hooping (activity with hoop) compares favorably with most group activities (aerobics, step, yoga) in terms of heart rate and calories burned. For a more detailed assessment of the significance of body movements with a hoop, I suggest that you familiarize yourself with the summary table by types of loads.
Given the variety of movements and their combinations, hoop classes can be considered as complex workouts for the whole body, and also very fun.
Note:
Famous personalities such as Michelle Obama have been seen spinning the hula hoop. (First Lady of the United States), singer Beyonce, actress Marissa Tomei and basketball player Shaquille O'Neill - join us!
Well, now that you have appreciated all the charms that you can get when working with a hula hoop, the question arises: “How to choose and buy a hoop?”. And here the following selection options will help us:
Hoop exercises: how to choose
Manufacturer
Leading manufacturers are Health Hoop and Do Body. The first, most often collapsible, with massage elements and magnets, weighing from 1 before 2,9 kg. The cost varies from 600 before 2500 rubles. The second manufacturer offers non-separable hoops, without any inserts, their weight is about 2 kg. Average price approx. 1000 rubles.
Physical hoop size
The height of the hoop, which stands vertically on the floor, should not be less than the level of the lower border of the ribs. Refer to the following image when choosing the size.
Hoop material and weight
Most often on the shelves of sports stores you can find aluminum, plastic or rubber hoops. Aluminum is heavier, but will last longer, plastic - and plastic in Africa :), rubber - an order of magnitude more expensive. If the weight of the hoop is over 1 kilograms is already a “weighted” option, which will more actively work on narrowing the waist and provide an increased load on the hips. In general, by weight and model, you need to focus on the following table.
Construction and elements
At the moment, folding hoops can be purchased on the market, which can be put in makeup bag fold in half or quadruple. There are also hula hoops with special internal inserts - massaging elements in the form of balls, magnets, suction cups. The most effective in terms of combating "eaten" kilograms - with rubber balls and magnetic elements. The latter, under the influence of magnetic fields, improve blood flow, lymph movement and oxygen supply to the skin.
Additional "goodies"
On sale you can also find smart hoops with a built-in calorie calculator, training time timing and lost calories. What a pity that they haven’t come up with electric ones yet, which they plugged into the outlet and they spin themselves :).
Well, now that we know how to choose the right hoop, it's time to learn how to use it for its intended purpose, i.e. to carry out “torsional body movements” and all kinds of exercises, and more on this in the next chapter.
How to twist the hoop: an effective set of exercises with a hula hoop
Before proceeding to hoop exercises, we need to at least move it, or rather, learn how to twist it correctly. Well, let's get down to learning the simple steps that will help move this dead round "weight" from its place.
A simple method for beginners
Before you start spinning, take a look at your appearance. You should not wear any loose clothing, high platform shoes, bracelets or jewelry. A simple form-fitting: leggings and a tight T-shirt, sports sneakers. Now we can move on to the technical part.
Step #1
Lay the hoop on the floor. Choose one that reaches your chest or waist when you are standing. Larger hoops are ideal for beginners as they spin more slowly, allowing more time to adjust to the rhythm.
Step #2
Take a step and be inside the hoop (center).
Step #3
Sit down and grab the edges of the hoop. Place your hands at a comfortable distance from each other. Should be something like this (see image).
Step #4
Raise the hoop to your waist. Stand with your feet shoulder-width apart, turn your toes slightly outward, and straighten your back.
Step #5
Grasp the hoop firmly with both hands. Relax the hoop on one side of your torso.
Step #6
Spin the hoop. If you are right-handed - counterclockwise, left-handed - clockwise. All this mess will look like this (see image).
Step #7
Start making circular motions with your waist. Tighten the press, the hoop should pass through the abdominal muscles. Push down on the hoop from behind as it moves down your back. In the end, you must find the perfect point to pump your torso.
Step #8
Continue rotating the hoop, making circular motions with your waist. Try to wrap yourself with it around more and more evenly, more evenly and more evenly. If the hoop falls to the floor, try again, but only twist it now in the other direction. Find your direction of rotation of the hoop.
Step #9
Please note that the first few attempts the hoop will fall - this is normal. You have to develop a sense of movement and get used to it.
Step #10
And yet it spins - enjoy!
After we learned how to rotate the hula hoop, it's time to move on to the hoop exercises, let's go. I will say right away that there are a huge number of movements, and it all depends on your imagination. We will analyze the most effective ones that will make you beauty queens with an aspen waist.
“Complex warming up”
Also, as in any exercise, a general warm-up is necessary when working with a hoop. Bring the hoop to a vertical position and grasp it with both hands. Do slopes with a straight back ( 1 ) . Complete 3 approach to 10 repetitions, it will make you more flexible. Another flexibility exercise: holding with both hands, lean towards him, make turns in different directions, rolling the hula hoop ( 2 , 3 ) . Complete 2 approach to 10-12 repetitions on each side.
Complex "Strong waist"
Exercise number 1. Alternate rotation
Rotate the hoop in different directions. Do 7-10 turns in one, then stop and do the same in the other. Change the direction of rotation about 30 once. Complete 2 approach.
Exercise number 2. Rotation on the go
Rotating the hoop at the waist and hips, move in small steps around the hall in the direction of the males :). Complete 2 approach to 5 minutes of “walking” each.
Exercise number 3. Squat spin
After spinning the hula hoop, try to crouch and rise up while maintaining rotation. Complete 3 approach to 15 squats.
Exercise number 4. Simple moves
Raise your arms slightly while twisting the hoop. Make turns to the right and left of the hips, following its direction of rotation ( 4 ) . Put your hands up and stretch (the hoop rotates, 5 ) . Tightening your waist and hips, bring your arms together at chest level ( 6 ) . Complete 3 approach to 8 repetitions for each exercise.
Complex "Wasp Waist"
Rotating the hoop, tighten the lower abdomen and lunges back alternately on both legs. Keep your back straight, actively help with your hands (7 , 8 , 9 ) . Complete 2 approach to 15 repetitions.
Performing these simple exercises with a hoop at least 3 once a week for 15-20 minutes, your waist will decrease in size right before your eyes, and once you see yourself in the mirror, you will ask: “Who is this beauty?”.
Well, actually, all the questions that I wanted to pay special attention to.
Afterword
In conclusion, I would like to wish the entire female readership of the wasp waist project and interesting adventures to your lumbar :). I hope that I somehow rehabilitated myself in your eyes and deserved your favor.
I have everything for today, I was glad to write for you - young ladies!
PS. Do not pass by, let as many ladies as possible acquire a thin waist - click on the buttons below and do a good deed!
With respect and gratitude, Dmitry Protasov.
According to statistics, overweight affects 30% of the world's population. But the percentage of women who are dissatisfied with their figure, and especially their waist, is much higher among women. If you do not have time to regularly visit a fitness club, it can be replaced by using a hula hoop at home. This will help you lose weight and flatten your belly.
The benefits and harms of practicing with a hoop
Sports activities are beneficial for everyone, regardless of gender and age. The benefits or harms of hula hooping are considered in terms of the therapeutic effect they have. 
Benefits of hula hooping:
- The main effect is on the abdominal muscles and hips. It is in these places that excess fat is deposited.
- At the moment of contact between the hula hoop and the muscles, specific “percussive” massage techniques arise. The vibration created by the hoop tones the muscles and makes them work.
- Thanks to the massage, blood circulation in the pelvic organs improves, the load on the abdominal muscles increases, and the muscles of the spine are strengthened, which affects posture. As a result, excess weight disappears, the figure becomes slimmer, well-being improves.
- As with any physical activity, calories are burned, blood flow and oxygen supply to cells improves, which creates the desired effect.
- Hula-hoop massage allows you to tighten the skin, eliminate cellulite.
- Classes have a positive effect on the vestibular apparatus and improve coordination of movements.
Did you know?No one knows exactly when willow or rattan hoops came into use and were supplemented by a system of exercises, but the image of a man with a hoop is found on ancient Greek vases around 500 BC.
Among the advantages of the hula hoop, they note the ability to conduct a lesson without looking up from watching your favorite show or listening to music. Classes are feasible for everyone, and this does not require special training. The hula hoop is also useful in the fight against excess weight. 
The hula hoop is definitely good for healthy people. But for some diseases, it is not recommended or even harmful.
Hoop training is prohibited:
- pregnant women - due to mechanical shocks and vibration created by the hula hoop;
- in the postpartum period - the body needs rest and recovery after labor;
- after abdominal operations - the internal organs also need a period of healing and recovery;
- during menstruation - so as not to increase bleeding;
- in the presence of inflammatory processes in the pelvic area, kidney disease, gynecological pathologies, hernia.
What muscles work when the hula hoop rotates
Among the main muscle groups involved in rotation, the following are noted:
- abdominal muscles, small pelvis;
- muscles of the lower spine;
- muscles of the lower extremities.
The movement of the hoop along the body gradually engages different muscle groups. The synchronous study of the above muscle groups forms an excellent posture and burns excess fat deposits on the hips. Did you know?WordThe "hula" in hula hoops comes from the Hawaiian hula dance, which has similar moves to those performed by a hula hoop. Now hula hoops is used for fitness, although it used to be a means of entertainment, as well as a tool for circus tricks.
Types of hoops
The modern market offers several varieties of hoops. To understand which one to buy, you need to familiarize yourself with their features.
The main types of hoops and their characteristics:
- The simplest one is plain smooth plastic or metal. It is also called classical or gymnastic. Such a hoop is in any sports store. The model is perfect for a child or a beginner. The weight of the classic hula hoop is no more than 1 kg.
- . Such a hoop is necessary in order to increase the load on the muscles. But it is not recommended to start with it: it will be uncomfortable for you to rotate it. The weight of this model is about 3 kg.
- Massage hoop (with balls)- This is a weighted design designed to enhance the massage effect. Massage balls will quickly cope with cellulite and overweight. But still, such a model is recommended to be used after your muscles have adapted to the rotation of a regular hula hoop. The massage option consists of several sections. The more of them, the larger the diameter and the more difficult it is to rotate.
- flexible hula hoop- used to train various muscles in the same way as the expander. Such a hoop is used less frequently than previous models.
- Gymflextor (inflatable hoop)- made of rubber. It is softly springy and allows you to work out the muscles more deeply than with the classic hula hoop. It can be used by both beginners and those who have been practicing such activities for a long time.
- Collapsible hoops can be of different types (classic, massage). The effect of their use is no different from non-separable models. But such a hoop is much more convenient to store or carry.
- The most advanced model is hula hoop with built-in counter. He knows how to count the number of revolutions, the speed of rotation, the number of calories burned. This allows you to regulate the process of losing weight and measure its effectiveness.
Did you know?The longest recorded spin duration for a single hula hoop is 74 hours and 54 minutes. The record was recorded in Ohio (USA) at the end of 2009. The hoop was rotated by Aaron Hibbs.
Which is better to choose
For beginners, the classic hula hoop will be the best tool to start classes. You just need to learn how to spin the hoop without straining. For those who have been exercising for a long time, you can stay with your model or replace it with a more complex one to increase the load on the muscles. You should not immediately choose a weighted version of the hula hoop, because your muscles will get tired faster from overexertion. 
You need to purchase a more complex model if you:
- think that the existing projectile is too light;
- you hardly notice a 20-minute workout.
Important!To reduce body fat on the sides, it is best to purchase a massage hoop. It improves blood flow and guarantees the reduction of deposits on the hips and waist. To avoid bruising, the hoop should have soft inserts.
How to twist and how much to lose weight
The starting position for rotating the hoop is classic: you stand straight with your feet shoulder-width apart. The hula hoop can rotate clockwise or counterclockwise. The back should be straight and breathing even. You need to hold the hoop at the waist, while simultaneously performing rotations with the hips.
You should start classes with 5-minute workouts in the morning and evening, gradually increasing the load. You need to do it on an empty stomach. It is also not recommended to eat within 1.5 hours after training, so as not to disturb the bowels. In order to lose weight, it is recommended to exercise 2 times a day for 15-20 minutes.
Video: how to twist the hoop for weight loss Of course, it is impossible to get a noticeable result in a few days. You can notice it only after a month from the start of classes, subject to the regularity of training.
Moving on to the third month of training, the daily training scheme can be replaced with “every other day”. This will tone the muscles as they gradually get used to the load, which reduces its effectiveness.
Important!The position of the legs affects the number of muscles involved. The closer the legs are to each other, the more muscles are included in the work. That is why, starting from the classic position of the legs, it is desirable to gradually reduce the distance between them.
A set of exercises
As with any workout, you need to start by warming up the muscles. For this, slopes with a hoop are especially effective. Take a starting position and place the hula hoop in front of you. Roll it to the side, simultaneously stretching in the direction of movement with the whole body. Return to the starting position and stretch to the other side. This helps to relax and warm up the back muscles. 
Performing basic exercises:
- The basic hula hoop movements are performed from the starting position. The hoop touches the back. Give it a circular rotation while helping with the waist and hips. You can complicate this simple movement if you stretch your arms up - this will include the muscles of the upper spine in the work.
- If the purpose of the rotation is to burn excess fat, then the main movement is complicated by the rotation of the hula hoop with a slight lunge on the right leg, and then on the left.
- The rotation of the hoop on the arm allows you to develop its muscles. To do this, the hula hoop is put on an elongated brush and given a rotational movement.
The whole workout should not take long. It is better to try to do the exercises 1 time per day, but regularly. The effect of such activities will be undeniable. In addition to the main actions, you can sing, dance, or otherwise express emotions that overwhelm you. Remember that the path to the ideal figure is not so difficult, but it requires regular action.
Hoop exercises greatly diversify the lesson as a whole, and as an object in the ORU complex, the hoop can also be used as a guide in movements, to fix certain postures and positions of the body and its links, and, of course, exercises with a hoop develop coordination, accuracy of movements and dexterity. In exercises with a hoop, the position of its plane is necessarily indicated - horizontal, frontal and lateral - and the direction of movement - forward, backward, catom, etc. The grip of the hoop is also of great importance - from above, from below. The most common and effective hoop exercises are:
raising and lowering the hoop forward, up with a different grip of the hoop in combination with walking, moving the legs back, swinging the legs, tilting and turning the body;
passing the hoop from hand to hand in front of you, behind your back, behind your legs in a forward bend, in a jump;
rotation of the hoop on the belt (neck, arm, leg) for a specified time;
jumping into a hoop with the rotation of the hoop back and forth;
jumping through a hoop lying on the floor, rotating on the floor;
the simplest hoop throws with two hands in front of you;
rolling the hoop on the floor, followed by climbing into the hoop without touching it with your hands.
12. General developmental exercises on shells
The most simple and affordable projectiles for use in outdoor switchgear are a gymnastic (Swedish) wall and a bench. Exercises performed on these apparatuses are recorded according to the rules of general developmental exercises using the terms of exercises on apparatuses.
Exercises at the gymnastic (Swedish) wall
The main advantage of exercises at the gymnastic wall is the exact fixation of the initial positions of the body and the possibility of changing the height of fixing parts of the body at the required level. There are exercises at the gymnastic wall (the student is on the floor, the wall as a support) and on the gymnastic wall (engaged in I. p. and during the exercise - on the wall). In the entry I.p. at the wall, the position relative to it (face, side, back) and the features of the grip are indicated, for example, standing facing the wall, the grip is at waist level. Emphasis is only a pronounced emphasis on the wall, and this is a standing emphasis, in other cases, a grip is indicated at the level of the shoulders, chest, etc., for the first, third, etc. rail. If the exercise is performed on the wall, the terms “hanging” and “emphasis” should always be used. I.p., in which the student does not touch the wall, is described according to the principle of exercises without an object, indicating the features of the exercise, for example, standing with the right side (towards the wall), right (leg) to the side on the (given) rail. Here are some typical wall exercises.
Tilts, stops, turns of the body with support on the wall.
Swing your legs in different directions with support, in emphasis.
Squat jumps with support on the wall, jumps with a change of supporting leg, free leg on the 1st, 2nd, 3rd rail.
Hang face, back to the wall. Raising bent and straight legs in the hang.
Bending the arms in an emphasis lying down, legs on the 1st rail.
Table 4
Approximate Oru complex at the gymnastic wall, designed for general physical training
|
№p/p |
Dosage |
Guidelines |
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1 - get up on your toes 2 - emphasis standing, bending over 3 - spring forward tilt |
Movements to perform clearly counted, knees not |
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I.p. - standing facing the wall, grip at the level 1 - jump two to the first rail |
Perform soft rail landing |
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I.p. - standing with your back to the wall, grip from below belt level 1 - half squat 2 - tilt forward 3 - squat |
Back straight |
Continuation of the table. 4
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I.p. - stand with the right side, right to the side on the 4-5 rail, arms to the sides 1 - tilt to the right, touch with two hands on the wall 3 - tilt to the left, arms up 5-8 - the same on the left side |
Tilt accurately to the side, with maximum amplitude |
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I.p. - standing facing the wall, grip at the level 1 - swing right back 3-4 - the same with the left |
During the forward swing, do not tilt |
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I.p. - hanging with your back against the wall 1 - hanging angle |
Raise your legs parallel to the floor. Breath do not delay |
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I.p. - emphasis lying with your back to the wall, legs on first rail. Bending the arms in emphasis |
Bend your arms as much as possible, do not bend |
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I.p. - stand with your back one step away from the wall, hands up 1-2 - tilt back |
Knees straight, breathing do not delay |
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I.p. - stand facing the wall, grip on chest level 1 - squat 2 - jump upright 3 - squat |
Jump to perform with with support against the wall |
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I.p. - hanging with your back against the wall |
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