Is it possible to lose weight with a hoop?
Spinning a hoop, like any physical activity, helps burn extra pounds. However, you should not count on a quick and stunning effect. There are a number of reasons for this:
- the waist is one of the most problematic areas;
- fat does not break down;
- The only benefit will come from constant training;
- Sports and fast food are not compatible.
Rotating the hoop helps strengthen your back muscles, and while doing this, you monitor your posture.
Harm from twisting a hoop
It is worth saying that, like any exercise, practicing with a hoop does not cause any particular harm if you twist the hula hoop technically correctly and follow the instructions given below. But there are a number of contraindications in which it is simply prohibited to rotate the hoop. These include:
- Pregnancy.
- Postpartum period.
- Hernias in the intervertebral region.
- Serious spinal injuries.
- Menstruation.
- Postoperative period (6 months).
- Dermatological diseases.
Twisting a hula hoop causes a rush of blood , which can lead to uterine bleeding and even miscarriage in the early stages. Pregnant women are strictly prohibited from using the hoop!
If you are a beginner, start your hoop training wearing thick clothing to prevent the formation of bruises.
Which hoop is best for weight loss, how to choose?
The benefits of the simulator largely depend on your choice. In order not to get lost in the variety of sporting goods, you can call a consultant or prepare for the purchase in advance, following the rules below.
You need to choose according to your height and purpose of training. To do this, you need to place the hoop on the edge. For those who want to lose weight, one that is at waist level is suitable. For rhythmic gymnastics, the diameter should be smaller - at hip level. Really evaluate your strengths and skills. For beginners, it is better to take a light gymnastic weight up to 1.5 kg. As you achieve athletic shape, the weight of the projectile should be gradually increased. A sports classic weighing 2.5 kg is more effective for body shaping. (preferably collapsible). Which hoop is best is up to everyone to decide for themselves.
The conversation with hoop in rhythmic gymnastics is especially serious and professional. Recommendations are given by coaches and choreographers.
Massage
It is intended rather for a healing effect. The internal ridge is usually wavy and acts as a massager. There are other modifications: with balls, magnets or weights.
Such a hoop may leave bruises on the body at first.
The massage hoop is not designed for long-term training: maximum 15 minutes. Indispensable for obvious “orange peel” problems, problems with the lower back and intestines. You won't be able to trim your waist with such a trainer, but pleasant sensations are guaranteed.
With spikes
Warms the subcutaneous layers and stimulates blood circulation. True, bruises from a hoop cannot be avoided. The first classes are painful. You can only spin for 5-10 minutes a day. It is also useful to use for specific biologically active zones. Feels like after a massage parlor.
Losing weight with a hoop can claim to be the most accessible and inexpensive way.
Hula Hup
It gets its name from the Hawaiian dance “Hoola Hup”. It is distinguished by its lightness. It's easy to turn the speed, it's nice to keep the rhythm. The undeniable advantages are compactness, ease of use, training at home. But to lose weight in your belly and sides, combined with the right diet for this purpose, you will have to work hard. The more approaches, the more tangible the progress.
Exercises with a hoop also provide an additional effect similar to traditional massage.
Heavy (weighted)
It weighs more than two kilograms and requires thorough preparation. Muscle strength, endurance and good body control are important here. A technical error can lead to bruises and injuries. But with the right approach, it quickly tones the muscular frame of the back. This gives results: the stomach is tightened, the sides are thinner. Energy consumption when working with heavy equipment is higher, and weight loss is more intense.
Soft
Made from rubber or polyurethane. It is flexible, easy to fold and designed for strength training. Weight is regulated by filler. The heavy frameless projectile protects the body from serious damage. Often used as an expander. This is an indispensable item for female athletes.
At the first stage, the main task is to learn how to twist the hoop without dropping it and prepare the body for serious loads.
With magnets
The work is based on the effect of a magnetic field and weak currents on cells. Fat tissues are oxidized and metabolism improves. The design is massive: the magnets are hidden under a layer of silicone and can be placed in several rows. There are no time restrictions. Spin to your health.
To lose weight with a hoop, you need to give your body maximum load
Aluminum
This model is lightweight and fragile. It is easy to twist even for amateurs. It does not cause bruises, there is practically no pain. Cons: it stains clothes and can break if dropped. Visibly reduces the waist and is in great demand.
Iron (metal)
It is durable, heavy and very effective. Essentially it is a hollow chrome plated tube. Careless movements and fanaticism should be avoided: with a high amplitude of rotation, bruises are guaranteed. A fall from a metal ring can result in a broken foot. If you practice correctly, you can develop optimal amplitude and balance. Frequent approaches simply won’t give fat deposits a chance.
Why can an iron hoop cause harm?
Any projectile has benefits and harms. The metal hula hoop is no exception. Under no circumstances should it be used if there are:
- pregnancy;
- curvature and injuries of the spine;
- chronic diseases of internal organs;
- postoperative sutures.
Heavy weight in these cases can cause serious harm. Problems with the spine can result in intervertebral hernia and pinched nerve endings. Stimulation of blood flow is likely to aggravate chronic diseases and provoke the formation of adhesions after surgery. Therefore, before gaining momentum, it is important to assess your health status. Waist wraps are not always permitted.
Is it useful to spin a hoop?
If it is lightweight plastic or aluminum equipment, then short training sessions can be useful. But even such a simple exercise can cause back pain - people with osteochondrosis or other spinal problems should not spin a hula hoop! People who are overweight or have weak back muscles should not do such exercises.
A number of studies have shown that people who frequently spin a hula hoop, especially a weighted or massage hoop, begin to experience back pain
Often these pains become chronic, this is due to the following factors:
- The lumbar spine receives the greatest load while twisting the . Constant vibration and shock to this area leads to lower back pain.
- Rotation occurs through the hips and pelvis - sudden movements can also cause back pain.
- Much depends on the type of hoop and the intensity of training. Daily training with a heavy or massage hoop can even provoke lumbago in the lower back and osteochondrosis.
- If a person has incorrect posture or spinal curvature, then such exercises can strengthen them.
Exercises with a heavy hoop in almost all cases injure the subcutaneous fat tissue , causing the appearance of hematomas and bruises. Due to the strong pressure on the abdominal cavity, weighted rotation is dangerous for women because it can cause uterine prolapse.
It is extremely dangerous to twist a hula hoop around the waist for women with gynecological diseases, weak blood vessels, problems with the spine, and diseases of the internal organs. Torsion on the hips and buttocks is less dangerous, especially if you choose a lightweight hoop rather than a weighted hoop.
Girl with a metal hoop
Hoop exercises for weight loss
It is better to train on an empty stomach. Clothing should be tight-fitting and not interfere with movement. If the projectile is heavy, you can wrap a towel around your waist or use a special belt. You can exercise at home, in the gym or on the street. The main thing is to find free space and level support. The first stage is warming up.
Warm-up
Take the starting position: feet shoulder-width apart, back straight, feet parallel to each other. Place the projectile in front of you and hold it with outstretched arms. In this position, lean forward slightly. Feel a slight stretch. Return to the starting position and bend back slightly. Repeat this exercise 10-15 times.
As soon as you can spin a hula hoop while standing for a long time, introduce movements into your training for faster weight loss.
Then, without changing your stance, make 10 body turns to the right and left. Try to gradually increase the amplitude. This complex is very useful: it will tone your muscles and help you begin more complex exercises.
Basic exercise
While maintaining the basic position, spread your feet 10-20 cm, with straight arms, lift the hula hoop above you and smoothly lower it to your waist. Make sure your back is in line with the back of your head. Make a slight twist of the body and swing in the direction of rotation. Hold the gymnastic apparatus with a circular movement of your waist. Find balance and set the right pace. Having learned to move in one direction, stop and do it in the opposite direction. This is the main exercise.
Horseback Rotation
This weight loss exercise should be included in the mandatory program. While rotating the hula hoop on straight legs, slowly do a half squat and spread your feet as wide as possible. Of course, you can’t lose sports equipment. Develop coordination and balance.
Spinning on your feet
A proven remedy for breeches. Place your feet side by side and try to rotate from top to bottom. First, load your hips, then gently lower them to your knees, then to your ankles. Do not overdo it. Accelerate gradually.
Spinning to the rhythm of a fitness dance
- Get in tune with the rhythm.
- Start rotating the hoop at your waist.
- Add steps back and forth, sideways, crosswise.
- Rise up onto your toes and then transfer your weight to your entire foot.
- Move to the beat all the time, rotating the hoop without stopping.
Try not to help with your hands. Repeat the made ligaments and secure.
Benefits of classes
- trains the vestibular apparatus;
- convenient and easy to use, suitable for absolutely all ages;
- improves the condition of the skin of the waist due to the flow of blood to it during exercise;
- promotes weight loss.
On social networks and on various websites you can find a huge number of positive reviews from those who like to twirl the magic ring on a thin waist, but most of these reviews are left by ordinary users of the product.
Results: how much weight can you lose?
Individual and depend on the scale of the disaster. On average the result will be like this
Despite the effectiveness of the hoop for reducing waist size, it is better to supplement exercises with this exercise machine with other types of physical activity and proper nutrition.
In a month you can really lose 1.5 -2 kilograms. You can do a lot with a hoop.
So, the hoop is definitely a useful thing. Why doubt: trust him with your waist and start training. Your efforts will surely be crowned with success.
Benefits for the body
According to reviews, the benefits and harms of hula hoops depend on how a person performs the training. This device allows you to perfectly correct your figure. You can practice while watching your favorite show, listening to music. This does not require special physical training. You can learn to spin a projectile in a few training sessions.
Spinning a hoop is good for your health. Exercise has a beneficial effect on the cardiovascular system. During training, a person makes efforts, due to which the heart rate increases and oxygen consumption increases. As a result, the cells are saturated with oxygen, blood circulation is restored and the heart muscle is strengthened. During exercise, calories are burned, which has a positive effect on your figure. The massage effect allows you to tighten the skin and eliminate cellulite. The hoop is used to lose belly fat, but the exercise machine is also useful for the back, hips and buttocks.
Doctors also confirm the benefits of exercise. This also applies to the spine. With the help of exercises, the muscles located near the spinal column are strengthened. They also improve posture. Other beneficial properties include:
- Restoration of intestinal function.
- Improved stretching.
- Development of flexibility, coordination, strength.
- Positive effect on the vestibular apparatus.
- In addition to the heart, the exercise machine has a beneficial effect on the respiratory system, as it improves lung ventilation.
It must be borne in mind that the hoop is useful when the load is correctly calculated. It is important to choose the exercise machine wisely. For example, weighted versions are used to eliminate fat deposits. Light hoops are useful for maintaining tone.
