How to exercise with a hoop correctly to lose weight?

How the hoop works

Hula hoop for weight loss is primarily a low-intensity cardio exercise. Based on the severity of the attribute, the person’s personal weight and the intensity of the training, about 350 kcal is burned during an hour-long workout. All core muscles are involved. However, if the problem is not excess fat, but sagging skin, you cannot expect significant tightening. To enhance the effect, you should combine hulla hoop and strength training.

Important! You cannot overdo it with the weight of the projectile: if the hula hoop is too heavy, it will result in injuries and bruises. And the correct weight of the projectile optimizes blood circulation, massage and lifting effect.

Features of different types of hoops

There are different types of gymnastic hoop, each of which has its own purpose of use:

• Massage. This model contains spikes or balls that can enhance the effect of training. Such bonus elements act as a massager for problem areas, stimulate blood circulation and promote weight loss. Sometimes there are models with suction cups.
• Magnetic. Magnetic balls are attached to its surface, which form a magnetic field and, as a result, have a positive effect on the transport of oxygen in tissues and the distribution of fluids in the body.

• Weighted flexible or hard (with a weight of 1.5-2 kg). This model is suitable for more experienced athletes who need to increase the load. Flexible - used for stretching the legs, training the abdomen and reducing the waist. But the hard one will increase the load on the hips and stomach.
• With a counter. This type is considered modern, since the built-in mechanism counts the number of revolutions made, the speed of rotation and the number of calories burned.

• Plastic is suitable for simple warm-up exercises. This is the right hoop for arm training.
• The gymnastic is made of plastic with metal. Its design is simple, small, no frills. It is the least effective option and becomes more useful when filled with sand. It comes with massage elements made of silicone, which makes it wider.
• The collapsible type of the projectile consists of many components, with the help of which you can independently adjust its diameter and weight, as well as easily transport equipment over long distances.

Pros of all hula hoops

Regardless of the design features, any hula hoop has a number of advantages compared to other sports equipment:

• very easy to use, suitable even for people with poor physical fitness;
• promotes rapid weight loss;
• strengthens the muscles of the abs, back, buttocks, legs;
• makes the skin in the waist and hips more elastic, removes stretch marks;
• effectively fights cellulite;
• suitable for aerobics and cardio training;
• normalizes the functioning of the gastrointestinal tract;
• takes up little space in the apartment;
• It's inexpensive.

How to choose a hula hoop

If you are interested in how to choose the right hoop, you should pay attention to the following recommendations:

• Initially, pay attention to the diameter. The optimal size is 90-120 cm.
• If you are a beginner, then a massage or weighted option will not work. At first, you should get used to moderate loads, and only after that look for heavier equipment.

• The price often depends on the company, material and the presence of additional functions. The cost can range from 200 to 3000 rubles.
• The initial weight is 800-1000 g. Everything above that is a heavier version.
• Inventory height. From a standing position on the floor, its height should be somewhere between the top and bottom of your thigh.
• Material. The most convenient and expensive option is a rubber projectile. Aluminum is heavy and long-lasting, while plastic is light but short-lived.

Important! As a result, the best option for beginners: a soft and flexible hula hoop weighing no more than 1 kg without additional functions, with a diameter of about 95 cm.

Criterias of choice

How to choose the right hula hoop? The choice depends on your goals, level of physical fitness, and height. When purchasing, consider the following points:

• To keep fit and tone your body, you can use a basic plastic or lightweight folding hoop. If you are serious about losing weight and getting in good shape, give preference to weighted, massage or magnetic models.
• For people with sensitive skin, hoops with a neoprene coating are more suitable.
• For intense training, it is not recommended to buy aluminum hoops. They are light, so you have to put more effort into rotating them. Active use leads to gradual deformation. Uneven distribution of mass makes exercise difficult.
• To simultaneously lose weight and get rid of cellulite, massage models are preferred. The more balls or suction cups on the inside, the more noticeable the effect.
• Choose the correct diameter. Size range - from 90 to 120 cm. Optimal height - mid-hips or slightly higher.
• The effect depends on the weight of the projectile. The best option is that the hoop is heavy, but there is no discomfort or pain. Classes begin with fairly light hoops - from 1 to 1.5 kilograms. Then you can switch to heavier models up to 1.7 kilograms. There are hoops that weigh almost three kilograms, but they are not recommended for frequent training.

You can weight the projectile yourself by pouring sand into it. In this case, the hoop must be selected especially carefully - the joint must be tight. The flimsy structure can fall apart under the weight of sand.

Benefits of using the projectile

Interesting! The hula hoop is used not only to reduce the waist, but also to correct the shape of the buttocks. Rotating the apparatus at the level of the butt is quite difficult, but systematic practice will give you excellent results: tightening your shape, correcting your volume.

The benefits and harms of hoops depend on the health status of those involved. Hula hoop is useful:

• coordination of movements and gait correction;
• prevention of cellulite;
• waist correction and fat burning;
• saturating the body with oxygen;

• 150 kcal is burned in 30 minutes with serious training;
• it is fashionable to combine training with dancing (hoopnotics and hoopdance);
• all classes can be easily done at home, listening to music or watching a movie;
• posture is straightened and the spine is strengthened;
• exerting a powerful load on the abs;
• increased blood flow and lymph flow.

Hula hoop - what is it and what is it eaten with?

Exercises with a hula hoop for weight loss give excellent results, so you can safely use it to eliminate extra centimeters in the waist. The rectus and oblique abdominal muscles are trained, the load is placed on the back, and the hips become more elastic.

Despite the fact that you are literally standing still, fat burning processes cover the entire body. Most of the muscles of the body are in a tense state. The effect can be compared to running.

However, unlike physical activity on the street, you can make the activity as comfortable as possible - turn on your favorite music, movie or TV series. Time flies by very quickly in such an environment, you don’t feel the full weight of the load, which means the training will be easy and fast.

The word "hula hoop" is of American origin - a combination of the Hawaiian dance "hula" and the word hoop "hoop".

Hula hoop exercises for weight loss are distinguished by their double action - internal and external. The internal influence occurs due to the creation of a load on the heart, due to which the pulse quickens and lipid burning processes are launched. Working out with it can be equated to moderate-intensity cardio training.

We recommend reading: orbitrek and exercise bike as effective cardio training for desired weight loss.

External influence is provided by the pressure of the hoop on subcutaneous fat; the technology of influence is similar to the technique of anti-cellulite massage.

Is hula hoop effective for weight loss? To answer this question, consider its advantages:

• a useful massage of the waist and sides, which can break down lipid reserves;
• strengthening the muscle group of the trunk;
• improved coordination;
• intense calorie burning;
• normalization of blood circulation;
• straight line of the back and retracted stomach;
• significant reduction in the volume of the abdomen and hips;
• prevention of varicose veins;
• maintaining the heart muscle and vascular elasticity in tone.

Contraindications to using a hoop

Hoop exercises may become out of reach in the following situations:

• inflammation processes in the abdominal cavity;
• pregnancy;
• uterine fibroids;
• herniated discs;
• recent caesarean section;
• recent appendicitis;
• advanced age;
• critical days for girls;
• fresh stitches or open wounds on the skin;
• back or abdominal injuries;
• diseases of the pelvic organs;
• kidney inflammation;
• organ prolapse;
• arthrosis of the hip joints.

Beginners should limit intensive exercises with hoops for weight loss. Heavy projectiles in this case are injuries, not benefits. For protection, experienced athletes can use an elastic belt or thick clothing.

Reviews from doctors and specialists

Maria Nikolaychuk, gynecologist, Kyiv

“Hula hoop will only benefit you if you don’t overdo it with the weight of the equipment and the intensity of the exercise. The weight of the product should be no more than 1.5 kg. You should exercise no longer than 20 minutes a day. Such restrictions are explained by the fact that hula hoop rotation is a very specific load on the internal organs. If you perform a set of exercises with a hula hoop (jumps, turns, squats), there is no harm in this, since it is an aerobic exercise. But the rotation of a heavy hoop can cause serious harm to the female body. Therefore, before you start training, I recommend getting examined by a specialist.”

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What type of hoop to choose

Today you can see a huge variety of hula hoop models on sale. We advise you to pay attention to the rating of hoops that have proven themselves to be the best, indicating the price (in rubles):

• "Jemimah Health Hoop" - 1200;
• "Passion Health Hoop" -1700;

• Health Hoop Punghwa Ltd. - 3000;
• “Make a body” - 950;
• “Make a waist” - 930;
• "Gezatone Fitness HOOP Evo" - 1400;
• "Acu hoop premium" - 1150;
• "Magnetic Health Hoop" - 1600.

You can buy any of the listed options either in a sports store or order it online.

Rules for practicing with a hoop

To ensure that using a hula hoop at home brings only pleasure and benefit, you should familiarize yourself with the basic rules of its operation.

• Time periods are determined by 3-6 classes per week. When asked how long to spin, we will answer that more does not mean better, so 15-30 minutes will be enough. The correct increase in load occurs according to the following scheme: daily for 1 approach +5 revolutions. Subsequently, the duration of the training increases to 45 minutes.
• As soon as you feel discomfort and pain, or bruises appear, change to a lighter option, or use a thermal belt or thick scarf.
• If the training does not bring results, then reconsider your diet, or the wrong approach to exercise. Often inefficiency is due to rotation in only one direction, because the sides need to be alternated. Every 5-7 minutes the direction of rotation should change.

• You should not eat an hour before or after training.
• Correct pose: legs either together or slightly apart (1st option is healthier), the back is straight, the stomach is tucked. The equipment is located 10 cm above waist level.
• To remove your belly with a hoop, pay attention to the inadmissibility of swinging movements. During the process, the abdominal muscles are tense, and motor activity is provided by the legs and lower back.
• Breathing should not be held while inhaling. Correct, even breathing is the key to accelerated weight loss.
• For home activities, choose light, breathable, tight-fitting clothing. It is better to wear a crossfit suit so that the fabric does not twist during rotations. As for shoes, you can practice barefoot.
• The hula hoop will help pump up your arms; to do this, rotate it alternately on each forearm, trying to periodically speed up and then slow down the rotation.

Now you know everything about how to choose and how to spin a hoop correctly for quality weight loss. A variety of shapes and types will help you choose a model that meets the needs of any buyer.

How to spin a hula hoop for weight loss

You should not only study information about how much you need to spin a hula hoop in order to quickly lose weight, but also read how to choose equipment for exercise, how to perform exercises correctly to achieve quick results. There is no need to follow advice that recommends doing workouts casually while watching TV. It’s better to choose free time for this, when no one will disturb you, turn on your favorite music and start spinning the hula hoop. You can tense and relax your abs, use movements with your arms and legs, then weight loss will happen faster.

Execution technique

Proper body positioning and hoop rotation technique are of great importance. It is better to stand in the center of the room so as not to touch surrounding objects. Take the hula hoop in your hands, spread your legs shoulder-width apart. Twist the hoop in any direction, begin to perform oscillatory movements back and forth, helping with your hips. The main thing is to learn to maintain balance. Raise your arms to chest level, extend them parallel to the floor, in front of you, or bend them at the elbows so that they do not touch the projectile. If you put your feet together, the load on the muscles of the buttocks and abs will increase, but the position will be less stable.