Slimming hoop. Types and benefits of hoops, effectiveness, exercises

Modern fitness centers have a variety of exercise machines and various sports equipment. But not all of them are suitable for practicing at home. An ordinary hoop is one of the unique simulators of its kind.

Slimming hoop (hula-hoop) is an effective gymnastic apparatus, having a round shape (closed in a ring). It is used by humans to strengthen muscles and actively lose weight.

By rotating around the waist, the hoop acts on muscles and fat deposits, burns extra calories, which makes the figure slimmer. Regular use of the hoop will allow you to get rid of excess subcutaneous fat at the waist and cellulite at the hips.

The sports industry allows consumers to see aluminum, plastic or rubber hoops in specialty stores. The plastic hoop is very light, therefore it is recommended for teenagers and children of primary school age.

The aluminum slimming hoop is proven to be effective. It is much heavier, but its service life is much longer. And, the most expensive are rubber, as they are durable.

The hoop, like a gymnastic apparatus, is selected individually. If the weight of the hoop is more than 1 kg, then this is already a "weighted" version. It will work very effectively on problem areas in the waist area, and provide an increased load on the hips.

The benefits and harms of a slimming hoop

With regular twisting of a hoop or hula-hoop, the risk of developing the following diseases is reduced:

1. Diabetes.
2. Atherosclerosis.
3. Hypertension.
4. Scoliosis.

Due to the great effectiveness of exercises with a weight loss hoop, such physical education will help not only remove the symptoms of some diseases, but also make a beautiful waist.

Even beginners can do such exercises. since they do not require any tremendous effort. All you need to do is take a hoop, turn on the TV or music and spin it for 10 minutes a day. Under load, the skin in problem areas is smoothed, fat is eliminated.

It is important to know! Despite the merits of the hoop, it can also cause harm, in the form of bruises. And if the hoop was chosen incorrectly, then it would cause significant injury.

What is the best weight loss hoop and why?

Hula-hoop is one of the most versatile exercise machines. For weight loss, any kind of it is suitable. The main thing is that the slimming hoop is not too light and not too heavy. Weighs about 2 kg. the hoop will be most effective for a person of 70-80 kg.

You need to twist it for 10-15 minutes every day. You should not set yourself unthinkable tasks - the record is achieved gradually.

You can buy the following types of hoops at any sports store:

1. Aluminum hoop.
2. Metal.
3. Massage.
4. Plastic.
5. Heavy.

Features of popular slimming hoops:

• Aluminum hoop - a simple and lightweight version of a metal hoop. Perfect for a beginner. But there is one drawback. Such hoops, if misused, break over time.
• Metal Is a classic hoop that has earned a high rating among women who have become mothers. With his help, they regained their thin waist, and tightened the skin of the abdomen.
• Plastic - very lightweight. Suitable for teaching children. But, for adults, experts recommend filling it with sand to make the hoop heavier. Then the result of losing weight will be.
• Heavy - this hoop is suitable for more advanced people. It is not recommended for beginners to use a heavy hoop. First you need to practice on light hoops.
• Massage - the effectiveness of weight loss, increases several times, due to the massage structures built into the hoop. All kinds of rubber balls, magnets, suction cups and even spikes. When such a hoop rotates, these constructions work out the cellulite zones with high quality, actively smoothing the skin, giving it elasticity and beauty.

Currently, manufacturers have improved the design of the hoop itself. Information technology hoops can now be found in the markets. They calculate the number of revolutions and calories lost.

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Optimal waist hoop weight

Most women choose bulky and heavy hoops. In their opinion, the heavier the hoop, the faster the result will come. This is a basic misconception!

Remember! Fast weight loss does not exist! To see a noticeable result from a weight loss hoop, you need to train effectively for at least a year at a moderate pace, gradually increasing the load.

For starters, you should use a hoop or hula-hoop weighing no more than 1 kg. With good physical activity, a 2 kg hoop is suitable. Later, when the abdominal muscles get stronger, to continue burning fat at the waist, you can already switch to a 3 kg hula hoop.

It is important to know! You need to change hoops and weight gradually, smoothly move from light loads to relatively heavier exercises. If you start abruptly training on a heavy hoop, you can injure your spine and leave bruises on your body.

The most optimal weight for a beginner who does not have sufficient muscle and physical fitness is no more than 1.5 kg.

How to twist a hoop to lose weight?

To start practicing the hoop as efficiently as possible, to burn excess fat on the sides and waist, you must follow the following rules:

1. Stand up straight, straighten your shoulders, the eyes look at any central point.
2. Here, not only a straight back and a straight look are very important - you need to completely direct your thoughts to training... Still, not everyone has the patience to rotate the hoop for more than 10 minutes. or half an hour.
3. Main position: stand straight and feet shoulder width apart. We hold the hoop at the waist level.
4. At the beginning of the rotation we direct the hoop in any chosen direction and start rotating the waist, body and hips at the same time.
5. When rotating the hoop we try to keep the body in good shape as long as possible so that the hoop does not fall.

You should not take the maximum number of revolutions and time on the first day. Start gradually. And it is better to develop your own program of beneficial exercises, observing rest days, during which the body is renewed, restoring muscles.

How much do you need to twist the hoop to lose weight

To achieve the desired result, the optimal training regimen is 3-4 days a week, 20-30 minutes for advanced, and 10-15 minutes for beginners.

If there is too much time, then it can be shortened by performing exercises with a hoop in 5 sets. This will save you time, effort and energy. To avoid dizziness, alternate rotations - 2 minutes in one direction and the same amount in the other direction.

It is important to know! To avoid bruising, wrap two towels around your waist for the first time. Train for 2 weeks. Then take off one towel and twist on one. After a month, you can rotate the hoop on the clothes.

Home exercise set with a hoop

Exercise 1. Rotation

The exercise begins with rotating the hoop, alternately changing the direction of movement. When the muscles are warm enough, you can move on to the next exercise.

Exercise 2. Rotation with walking in place

Take the hoop, rotate it at the waist, adding walking in place and rotating your shoulders. The exercise is followed by deep breathing.

Exercise 3. Rotation with legs apart

We stand straight, spread our legs shoulder-width apart, and begin to rotate the hoop around the waist. We keep the correct posture, the gaze is directed only forward. You can choose the range of rotation of the hoop yourself. Without stopping the movement, lift the hoop just above the hips and return to the starting position.

Exercise 4: Walking with a hula hoop

The stance is straight, as in the third exercise. We rotate the hoop, take a small step forward with the right foot, then return to the starting position. Without stopping the rotation, we do the same with the left foot.

We repeat the steps to the side and back in the same sequence. Once you've secured your spinning technique with steps, try increasing your speed by moving forward and backward as if performing a dance move. The essence of the training is to learn how to move with the hoop in different directions.

Exercise 5. Bends with a hoop

Remove the hoop and place it in front of you. We make bends, pause, 1 step to the side. Stretch your back muscles as much as possible.

Exercise 6. Rotation of the trunk

We put on the hoop again and make 45 degree turns, 2 times in each direction.

Exercise 7. Building resilience

Place your feet opposite each other at a short distance. Put your hands in front of you and clasp them into the lock, bend slightly at the elbow joint. Rise on your toes and lower yourself without stopping to rotate the hoop.

In this complex, exercises and body position can be changed. Improvisation will not be superfluous. Exercise in a well-ventilated, spacious area.

Approximate training program for a week

Wherein you need to eat right and do not forget about exercise... To keep yourself in good shape, you need to exercise regularly. If these conditions are met, beauty and youth can be preserved for a long time.

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Contraindications for losing weight with a hoop

If diseases of the internal organs are present, it is better to consult a doctor before starting a hoop training.

Such people need to undergo a medical examination. This is especially true for patients suffering from diseases of the liver, kidneys and spine. The specialist will give an opinion on whether it is possible to lose weight in a similar way or whether it is better to find an alternative.

General contraindications:

1. VSD.
2. hypertension.
3. hematomas, bruises.
4. bleeding.
5. flu.
6. PMS, menstrual cycle.
7. advanced age.
8. pregnancy and lactation.
9. pancreatitis, dyspeptic symptoms.
10. phlebeurysm.
11. scoliosis, osteochondrosis and other diseases of the spine.
12. liver and kidney diseases.
13. hernia.
14. flatulence, bloating.

Slimming with a hoop is the right choice for those who want to tidy up their body, especially without burdening yourself with grueling workouts and strength exercises.

A simple but effective set of exercises has a beneficial effect on the elimination of fatty deposits in the abdomen. By tightening your muscles by doing workouts, you can effectively waste calories and say goodbye to extra pounds in a short time.

Helpful Videos on the Use and Effectiveness of the Slimming Hoop

Choosing the optimal Hula Hoop hoop, common mistakes and contraindications:

Answers to questions about whether it is good to twist a hoop for weight loss, as well as nutritional recommendations, are given in this video clip:

Slimming hoop. The effectiveness of its use, as well as nutritional features during classes - in this video clip: