Does hula hoop help to remove the stomach and sides: how and how long should you spin the hoop?

Hooping is a very old way to stay in shape. There is evidence that the ancient Greeks and Egyptians spun hoops around their stomachs to have fun and maintain sufficient performance.

Hoop training not only keeps you fit , but also lifts your spirits and fights depression . They have a positive effect on our body and mind. Children and people of all ages from all over the world can enjoy this playful activity and also lose significant weight.

The most important factor is that any other exercise, like running on a treadmill and walking in the morning, does not have a “happiness factor”. We don't notice time while we're hoopping. Let's now find out how to spin a hoop correctly and what you need to consider when buying one.

You need the right hula hoop

Adult hoops for beginners are larger, heavier and much easier to use than the little plastic ones from the 50s. There are several ways to twist them at the waist: from front to back or from side to side. Try both small and large sizes to find the look that suits you best.

Hula hoop size

The upper part of the hoop when standing on the floor should end just below the chest. However, its size varies from person to person and the level of movements it makes. New hoopers are often intimidated by very large models. However, larger, heavier hoops take longer to rotate around the body requiring more force to maintain the rotational position .

Big hoops can be easy

The extra weight of a larger hula hoop allows for more stable rotation than lighter types. Many hoopers use several different hoops to practice different movements. A new technique, such as spinning a hula hoop on your shoulder, is easier to learn with a larger hoop. Once you have mastered this exercise, you can practice the same exercise, but with a smaller hula hoop.

Moves that require spinning a hula hoop around your arm or over your head are easier to master with a smaller, lighter version instead of a larger, heavier one. Each hooper is unique and prefers their own specific hoop size and weight for a specific type of training or dance.

How to choose the right hoop to reduce your belly and remove your sides?

If you have just started working on your figure and are going to buy your first hoop, then it is better to stop at the simplest metal or plastic hoop weighing up to 1 kg, without any bells and whistles. You should start small so as not to knock off the sides and internal organs.

But if you already have some experience in training with a hoop, then you can choose something heavier, up to 2 kg, and even with some additional features, such as rubber suction cups, which will additionally massage the skin, which helps eliminate cellulite.

How to learn to hula hoop?

The hoops are able to rotate around your body from the beginning of a circular movement back and forth using your hips and stomach, while you slightly shift your weight from one area to another at the waist. Every time the hoop touches your stomach, push it forward and keep the hoop moving constantly. Unlike the word hula (circular motion), you need to make a straight forward hip thrust rather than twisting your hips from side to side, otherwise you will lose control of the hula hoop.

Hip movements

Some beginners find that it is much easier to control the speed of the hoop when hip thrusting (forward and backward) with one foot in front of the other. Others prefer to move their hips from side to side. No matter how well you feel or what works best for you, ALWAYS keep the band around your waist. Over time, you will begin to mix and match front-to-back and side-to-side movements and thus learn your own hoop technique.

If you don't like just twirling a hoop, take a look at some unusual hoop exercises.

Torsion back and forth

In this block we will touch on the topic of how to learn how to twist a hoop around your waist. With your hands on each side, hold the hoop horizontally so that it touches your lower back. Wind it up while turning your body in one direction so that the hoop begins to spin vigorously around your waist in the opposite direction (most people prefer to spin the hoop in a different direction than others). Push your stomach/hips forward each time the hoop crosses it, shifting your weight back and forth, back and forth. Keep both feet on the floor. With each rotation of the hoop, push your stomach/hips forward while slightly bending and straightening your front leg and shifting your center of gravity, rocking back and forth with each thrust of your hips. Push backwards in the same manner as forwards.

Lateral torsion

Many people wonder how to spin a hoop on their hips. Well, first, stand inside it and place your legs not very close to each other, at a comfortable distance, while bending your knees slightly. On each side, hold the hula hoop horizontally with your hands so that it touches your lower back firmly. Turn your body in one direction while vigorously spinning the hoop in the other. Move your hips from side to side, pushing the hula hoop as it passes through them. Remember to keep your hands and elbows above the hoop.

Hula hoop direction

Most people prefer to spin the hoop in one direction rather than the other. There is no right or wrong side if you are wondering how to learn how to hula hoop. Typically, right-handed people spin the hoop counterclockwise to the left, while left-handers prefer to move it clockwise to the right. Your favorite direction is called the “first direction” or “flow.”

Hooping and Burning Man

Since 2003, Burning Man (an annual arts and freedom festival in the northern Nevada desert) has become a hotbed (literally!) for hooping, while providing a no-holds-barred, dress-optional gathering of hoopers from around the world to share their techniques. methods and energy. Here you will learn exactly how to twist a hula hoop correctly! Fire hooping is welcome!

Main stream

Hooping has now become an inseparable part of mainstream gyms and studios. It came as a fun and effective form of exercise. You can now find many hoopping classes in any city in the world as more and more people are rediscovering the fact that exercise can be fun!

Avoid circular movements of your hips. This will slow down the rotation. As with all physical exercises, it is best to move in both directions to equally balance and tighten the body's muscles during the hula hoop.

Hoop falls

And now about how to twist the hoop so that it does not fall. If it keeps falling to the floor while you move your waist hard, you may need to start with a larger model. Keep trying until you finally find the right point from which to push the hoop so that it spins nicely around your waist.

Preventing the hoop from falling while moving

If the hoop begins to fall below the waist, there are several ways to correct this problem:

• Bend your knees under the hoop while moving your hips very quickly to lift it back up to waist level. Roll your shoulders back as this will help keep the hoop from falling as you lower your knees.
• Move your body in the direction in which the hoop is spinning while pushing quickly with your hips.
• The key to recovering from a hula hoop fall is pushing and rotating your body quickly, much faster than with regular hoops. It doesn't matter here whether you bend your knees or move your body in the same direction as the hoop.

Fixing the lowering of the hoop

When the hoop sags to one side or the other, you are leaning on one side more than the other, or pushing your pelvis/hips too hard on one side. To even out the movement of the hoop, correct your posture and stand straight. If this doesn't work, adjust the position of your legs. If one foot is in front, move your back foot there as well.

Several effective exercises

Simple rotation is, of course, effective. But if you want to enhance the effect and speed up the process of losing weight and burning fat, then perform different exercises that will allow you to use other muscle groups and increase the load:

1. Rotate the hoop and at the same time take steps in place, raising your knees to the level of the rotating hula hoop.
2. With your feet slightly apart, begin to rotate the hula hoop and at the same time slowly squat down as much as possible while maintaining balance and holding the hoop. Then slowly return to the starting position. This exercise will strengthen not only the abdominal muscles, but also the muscles of the hips and buttocks.
3. While rotating, take steps: first one forward, then backward, and then in different directions.
4. Twist the hoop and at the same time tilt your torso in different directions without stopping the rotation. Bend over more slowly and hold the hula hoop.
5. Hula hoop and walk around the room (of course, if space allows).
6. Connect your legs and bend your knees slightly, tilt your torso slightly forward so that your back remains straight. Start spinning. It turns out that the hoop will not spin parallel to the floor, but at an angle to it.
7. Place one foot in front of the other (there should be a small distance between them) and rotate the hoop in this position. It turns out that you will push not only with your waist, but also with your hips, as a result of which their muscles will also be worked out.
8. Perform rotations first in one direction, then in the other.
9. Spin the hula hoop in the usual position (legs together, back straight), but change the pace: spin slowly at first, then speed up, and then slow down again.
10. You can twist the hoop not only on the waist, but also on the arms, buttocks and thighs. Such exercises will also be effective for reducing the volume of problem areas.

Buy a suitable hoop, start practicing, and within a month you will notice the results and be happy!

Where to spin the hoop?

Nowadays, there are many hooping classes available that you can attend to help you lose weight. Some gyms and fitness centers also offer hoop dance classes. They don’t take more than an hour and it’s much more fun to spend time in a group than alone. Those who do not like to attend group training mainly practice hooping at home, because at home you can relax and forget that the weather is bad outside. You just need a hoop and enough room to spin it. By the way, it’s not bad if you have a music center in your home, because it’s much more interesting to study with music. This is the most inexpensive, effective and interesting way to always be active.

Twisting a hoop to protect your thin waist

Recently, hoops have become extremely popular among those losing weight. Hula Hup. There are many controversies and opposing opinions regarding its use to achieve slimness.

httpv://www.youtube.com/watch?v=embed/y16HECFxoxc

Some talk about its undeniable effectiveness, others note its uselessness and even harm. Does a hoop help remove belly fat? Does this remedy really work? Or is hula hoop useless in the fight for slimness? Let's figure it out.

Hoop for weight loss: clear advantages and contraindications

Let's clarify first. Hoop and hula hoop: what's the difference?

Not with anything. These are two names for one thing. The first one is more familiar to us. The second appeared relatively recently, but has not yet taken root.

In Soviet times, only two types of hoop were produced: plastic and aluminum. The only difference between them was the material. Both were light in weight and had a smooth surface.

Modern manufacturers have significantly expanded the line of hula hoops. They have different weights. Massage models with balls and bulges appeared. Folding and iron options. Such diversity also increased the possibilities of gymnastic devices. Here are just some of the benefits of hula hoop training:

• the vestibular apparatus, respiratory and cardiovascular systems are trained;
• intestinal motility improves;
• the skin is tightened due to the massage effect;
• the waist is formed;
• strengthens the back and abdominal muscles;
• the spine is trained.

By the way, the hula hoop is an excellent abdominal exercise machine.

But what about the claims of nihilists that this exercise machine does not help you lose weight and get rid of your tummy? Of course it doesn't help if

• use the hula hoop irregularly;
• twist it two to three minutes a day;
• eat buns and sweets.

Nothing will help with this approach.

Hoop training has contraindications:

• You should not use the gymnastic device on a full stomach or during menstruation;
• Hula hoop exercises are not recommended for older people;
• the hoop should not be twisted immediately after childbirth and during pregnancy;
• If you have problems with the spine or diseases of the pelvic organs, you should consult a doctor before classes.

Does a hoop help to remove belly fat: instructions for action

How to tighten the skin on your stomach and remove excess fat using a hoop? The secret to being slim is in proper use. So, recommendations for using the hula hoop:

1. The range of movement of the waist should be minimal.
2. The simulator needs to be turned on an empty stomach. In addition, after class, do not eat anything for two hours.
3. The hula hoop spins as follows: legs stand together, hands behind the head, back straight.
4. The hoop is rotated using circular movements (clockwise). There is no need to move your body back and forth.
5. Movements should be rhythmic and calm. You cannot twist too sharply: it is dangerous for an unprepared back.
6. You need to twist the hula hoop using your waist. And only the waist. Train yourself not to help with your breasts and buttocks.
7. Before exercising with a gymnastic ring, experts recommend doing breathing exercises. You can use this simple exercise: exhale deeply through your mouth, completely pushing out all the air (as if you were inflating a balloon). Then inhale through your nose, filling your stomach with air as much as possible. Exhale again. Repeat four times.

Be prepared for bruises to appear on your stomach and sides after the first classes. This is fine. The skin and muscles are not accustomed to the load. The phenomenon is temporary. So don't be scared and don't quit. Be patient. The bruises will go away, and classes will bring joy. To alleviate suffering, you can take a relaxing bath and soften the skin of your abdomen with cream.

How long does it take to spin the hoop to achieve the effect? The minimum is fifteen minutes, the maximum is thirty. Spinning less is useless, spinning more is harmful.

Which exercise machine should I use? To lose belly fat you need a special hoop. It should have bulges or massage balls. The optimal weight of a hula hoop is one to two kilograms. Light models give practically no results. And more difficult ones will become torture for beginners.

Note!

What to do if you don't know how to spin a hoop? Study. Try again and again. Keep pushing despite setbacks. In time everything will work out.

Benefits of Hooping

Here's just a taste of the enormous fitness and health benefits that hula hoops bring:

• You will always remain slim and fit.
• You can lose weight in just a few weeks, as hooping burns up to 450 calories per hour.
• It usually strengthens the muscles, since the latter are actively involved in the torsion process.
• Hooping strengthens your abs and waist.
• Helps fight depression.
• Makes the stomach slimmer and thinner.
• Your body becomes more flexible.
• It is a fun and energetic activity that brings happiness and positivity.
• Hooping improves your concentration levels.

Without a doubt, hula hoop twirling is not a new fitness trend. All fitness girls (future ones too) know that long and tiring workouts in the gym are sometimes difficult to endure. Opt for hooping instead - a fun and exciting way to stay in shape. All you need is a hoop weighing no more than 1.5 kg and a little practice and patience!

The benefits and harms of training with a hoop

The benefits of regular hula hoop training are simply priceless; classes help achieve the following results:

• A rhythmic workout pace helps you lose weight. During the session, subcutaneous fat deposits are broken down. As a result, the sides and protruding belly are removed.
• During training with a hula hoop, intense work of the abdominal muscles occurs, due to which they gradually begin to strengthen, the abs are worked out, and a beautiful relief appears.
• While twisting the hoop, you perform a kind of massage, with the help of which blood circulation in the abdominal area is accelerated and all metabolic processes are brought back to normal. This way you can not only lose weight, but also remove cellulite deposits.
• If a child suffers from such an unpleasant disease as scoliosis, it is advisable for him to spin the hula hoop regularly, but only after consulting a doctor.
• By improving blood circulation during training, the functioning of all internal organs and digestion are improved.

At first glance, classes using a hula hoop seem very effective and quite accessible. However, if you use this sports equipment incorrectly, you risk harming your own health:

• If the pace of training is too intense, painful bruises may appear on the body. Even simple bruises can provoke the onset of scarring of the subcutaneous tissue, which will manifest itself as abdominal lumpiness. This applies to heavy hoop models that have spikes on the inside. It is important to choose the right hula hoop, taking into account your own physical shape and predisposition to the formation of hematomas.
• It is strictly forbidden to carry out training during pregnancy, otherwise serious harm will be caused to the development of the fetus, which may result in a miscarriage, or the child will have various pathologies.
• It is not recommended to spin the hoop if you have diseases of the abdominal organs (for example, intestinal problems, kidney inflammation, urolithiasis).
• If the hula hoop is used incorrectly, uterine prolapse can occur, so such exercises are contraindicated for women with gynecological diseases.
• If you have skin diseases (psoriasis, various rashes, lichen), it is better to postpone classes for a while.
• If there are problems with the spine, training is allowed only after consulting a doctor.

Doctors' opinions and contraindications

Despite the benefits that regular training with a hoop brings, this sports equipment also has contraindications for use:

• pregnancy;
• previous cesarean section;
• if your kidney (side) constantly hurts;
• hernia, gastritis and other diseases of the abdominal organs;
• varicose veins (if the disease is severe);
• menstruation, there is a risk of heavy bleeding;
• endometriosis (a disease that affects the uterus);
• fibroids, cysts and other gynecological diseases;
• the first few months after childbirth;
• if uterine prolapse occurs.

How many calories are burned in 1 hour of exercise?

Twisting the hoop produces an excellent massage effect, as a result, the condition of the skin significantly improves, its tone returns, existing fat deposits are reduced, and blood supply is increased. During training, the muscles of the buttocks, thighs, abs, and back work, which helps to quickly strengthen them and remove the stomach. The respiratory system, heart muscle and vestibular apparatus are perfectly trained. In 100 minutes of training with a hoop, approximately 1000 kcal are burned, and the waist becomes 5-7 cm smaller.