There are many methods for losing weight, hula hooping is one of them. Next, the process will be described in detail, how to properly twist a massage hoop for weight loss, and how long it will take to lose weight.
Many girls want to lose weight by summer, but diets alone cannot do without sports training; you also need to keep your skin and muscle tissue elastic. Probably a hoop would be perfect for this task. Not only will the extra centimeters on your waist and hips go away, but you will also feel fresher and more energetic. All areas of your body will be actively working. The main thing is to know how to spin the hoop correctly. You can find further information in detail.
How to spin a hoop correctly: does hula hoop help you lose weight?
Back in the last century, in the sixties, talented Americans invented the hula-hoop . These were the creators of children's toys A. Melin, R. Knerr. Previously, a hula hoop was called a hula hoop. Why? Because the movements that girls perform while rotating the hoop are similar to the famous Hawaiian dance. A massage hoop differs from a regular hoop in that it has special convex devices inside its surface for influencing the body.
Hoop for weight loss
You should do the exercises correctly, and choose a heavier hula hoop. Then you will be able to lose weight much faster than with a regular hoop that we know from childhood (hollow inside and light). When performing rotations, the main thing is not to be lazy. If exercises with this equipment are not frequent and last only about five minutes a day, and the diet is not followed, then there will be no weight loss.
You should perform rotations every day , you will have to learn how to spin the hoop correctly , and reduce the usual portions that you are used to eating, especially at dinner. According to user reviews, thanks to the hula hoop, many girls managed to remove several centimeters from the waist and hips. Training with this massager is equivalent to fitness classes.
It is recommended to perform movements rhythmically, then all the cells of the body become toned, the pulse quickens, the strength of breathing increases, which leads to an acceleration of metabolism, i.e. Fat mass is burned, muscle tissue is strengthened, and overall body volume decreases. The local effect is strikingly noticeable . For example, if you twist a hula hoop on the waist, this part of the body decreases; on the hips , then the size of the hips decreases . Experienced trainers advise using a hoop with bodyflex; in this case, the process of losing weight happens even faster.
You need to be prepared for the fact that you won’t notice immediate results immediately after your first hoop training. To lose weight, you need to exercise for a long period of time. On average, in order to remove a centimeter from your waist and hips, you will need to hula hoop for about two months. And at the same time, training will not exhaust you too much, because you can combine it with watching your favorite television shows or programs.
How to spin a hula hoop?
IMPORTANT:
Start spinning the hula hoop for five minutes a day. Especially if you choose a heavy massager. After all, unaccustomed muscles and skin will ache after exercise, and bruises will still remain on the skin. Some coaches advise starting this sport with lighter hoops. And then start using heavy hula hoops. You can also protect your skin with thick clothing, then the likelihood of bruising will be less.
General rules for practicing with a hoop
- Wear sports clothes . Choose things that fit the bottom and top: tights, leggings or bicycle shorts, a fitted top that covers the stomach. The fabric needs to be elastic so that it does not restrict movement. This will prevent you from getting tangled in the folds of your clothes while exercising. Neutralize the impact force of things made of dense fabric. You can additionally wear a thermal belt for weight loss or tie a scarf around your waist.
- Shoes should be light, comfortable and stable . It is not necessary to use sports shoes - Czech shoes or ballet shoes will do. You can exercise barefoot or in socks, but your feet should not slide on the floor.
- Before classes, remove jewelry and accessories that could get caught on the hoop.
- Choose a hula hoop that, when placed on its side, reaches your waist or hip . The larger the product, the slower and easier it will be to rotate. If you are 170 cm tall, hoops with a diameter of 104–120 cm are recommended. To quickly master the technique, try rotating hula hoops of different sizes and weights, choosing the most convenient option.
How long after eating can you spin a hula hoop?
Try to exercise on an empty stomach. After lunch, at least 2-3 hours should pass before the start of the workout. The meal before class should be light: vegetables, fruits and grains, without flour, sweets, smoked or fried foods.
What time of day is best to exercise?
Almost any exercise is recommended to be done in the morning or afternoon, when the body is ready for activity. In the evening, the functions of the body, which is preparing for rest, slow down. If you postpone your workout until the second half of the day, do the exercises 2-3 hours before bedtime, but not later. Otherwise, the body will become agitated, you will sleep poorly or will not fall asleep.
Is it possible to spin a hula hoop every day?
For training to be safe and effective, it is important to gradually increase the duration of exercise. For beginners, it is recommended to practice 3-5 minutes daily for the first week. Then, every day, increase the training time by 2-3 minutes, reaching 20-40 minutes. With this approach, the body will not experience much stress, fat deposits will be broken down gradually.
It is not recommended to perform intense training and immediately start spinning a hula hoop for 30–40 minutes. After such exercises, your sides and waist muscles will hurt a lot, and bruises will appear. Due to pain, you will have to interrupt your training course and wait until the body recovers. There will be no weight loss, and your health will suffer significantly.
How to spin a hula hoop correctly, how long to spin a hula hoop for weight loss?
How to spin a hoop correctly, how long to do it to lose weight - these are the questions asked by the most impatient women who need to lose weight faster. First of all, before answering these questions, you should decide on a hula hoop. For beginners, as already mentioned, it is better to choose not heavy massagers. Then you need to be able to twist it without dropping it; this task is not easy for some athletes.
How to hold your hands when spinning a hoop?
But when you learn how to handle this equipment, observe the following conditions:
- Losing weight does not happen immediately and unnoticed, so you will first have to reach a minimum level - this is half an hour of exercise with a hula hoop . After this, you can move on to the next level and practice with a hoop for 45 minutes. And already change your light hoop to a heavy analogue.
- Your body should gradually accept the load . Try not to keep your feet shoulder-width apart when working with a hoop; it is better to increase the amplitude of your body’s oscillations. Let the muscles work at full capacity.
- When you can hold the hoop for a long time without problems, start adding steps to the rotations . Walk sideways, forward, backward, keep your hands behind your head. This will make it easier for you to maintain your balance.
- To effectively lose weight, it will be enough for you to start spinning the hula hoop every day for about 45-50 minutes , the only condition is that you need to do this without rest or stop. It is then that muscle tissue will begin to strengthen and fat cells will melt before our eyes. The first results will be noticeable in about a month. A person loses 4-5 kilograms with such training.
As you can see, the result will not come immediately; to improve your performance, supplement exercises with a hoop with additional physical training and moderate nutrition.
What's the advantage?
Have you always wondered why people spin such a device, and why does the word hula hoop make you laugh for no reason? Training with this device has many benefits. See for yourself whether the method is effective:
- A large number of muscles are involved. From the outside it may seem that to rotate the hoop you just need to move your pelvis and that’s it. However, during the training process, you begin to feel how your abs, back, buttocks, calves and thighs work. To avoid an “exciting” awakening with sore throat, do not forget to warm up first.
- Blood circulation improves. In addition to small bruises in the area of contact with the hoop, the muscles become stronger and the skin becomes elastic. To achieve the desired result, you urgently need to get off the couch!
- Wonderful massage. Spinning the hula hoop is not only useful, but also quite enjoyable. A gentle effect on the surface of the skin tones it and accelerates metabolism at the cellular level.
It's also a lot of fun! Turn on your favorite music or TV series and calmly study in your free time. All you need for the class is a good mood and a hoop. Invite your friends for joint activities.
How to spin a hoop correctly to lose weight at the waist - trainer's recommendations
Many women are concerned about their waist size. Especially when after childbirth the tummy does not subside for a long time, but you really want to return to your previous appearance, a hula hoop will help. The main thing is to perform the rotations correctly and your waist will become slender, like a wasp’s.
Exercises with hula hoop
Let's look at how to properly twist a waist hoop .
- First, take the starting position, spread your legs a little and place them at level with your shoulders , spread your feet to the sides .
- Take the hula hoop in your hands and set it in motion . Hold the hoop at your waist using a rotating motion. And you can raise your hands to your head.
- Pull your stomach in a little so that the hula hoop bounces when it touches it. Spin the massager as long as possible . If it falls, start all over again. The duration of the exercise depends on your endurance and habit. Many girls with trained muscles are able to rotate the exercise machine for about 1.5 hours a day, and more is not necessary so that the body does not accept such activities as stress. Otherwise, over time, he will begin to store up energy and demand high-calorie foods, which will lead to the opposite consequences of losing weight.
You can also do exercises with a hoop around your waist and additional step movements. This will improve not only your figure in the waist area, but also your heart will begin to train its endurance, this is useful for the functioning of the organ.
IMPORTANT : Any trainer who has experience will confirm that rotating a hula hoop is useful for the beauty of the body and for improving health.
What are the benefits of spinning a hoop?
If you regularly spin a hoop, the benefits for your body and figure will be like this:
- strengthens the abdominal muscles;
- will tone the muscles of the thighs and buttocks;
- will make the contours of the figure more attractive by increasing the difference between the hips and waist and by improving posture;
- stimulates intestinal function;
- normalizes blood circulation;
- will develop the vestibular apparatus;
- strengthens the cardiovascular and respiratory systems;
- improves the condition of the skin in the “rotation areas”))
How to spin the hoop correctly: before or after meals, at what time of day?
Many girls who take care of their health are interested in the question: how to properly spin a hoop before or after eating? The optimal training option is two hours after a meal and one hour before eating. This way you will not disrupt the digestive process in the gastrointestinal tract during exercise.
It is also recommended to drink water after hula hoop exercises. Just drink the drink non-carbonated. What time of day to train is not that important, the main thing is not in the evening before bed, otherwise you may have insomnia.
When is the best time to hula hoop?
How to spin a hoop correctly so that it doesn't fall?
Representatives of the fair sex spin the hula hoop in different ways. Firstly, it can be rotated clockwise and counterclockwise. And it doesn’t matter, you can do it this way and that way. After all, it is convenient for some to start on the right side, and for others on the left. Circular movements are made both on the waist and on the hips, and at the same time girls can lower and raise the massager without problems by increasing or decreasing the rotation speed of this equipment.
Side rotation of the hula hoop can also be used . More precisely, move your body from side to side, so the hoop can be held on your hips for a long time, the main thing is to catch the rhythm of the twist. Place your hands and elbows above the hoop so that they do not interfere with its rotation, and you can hold your legs in a way that is comfortable for you.
However, beginners sometimes find it difficult to hold the hoop on themselves for a long time. To rotate it for a long time and hold it , do the following:
- When the hoop begins to fall from your waist to your hips and is about to fall, try to bend your knees under the hula hoop and begin to rotate the massager with greater speed and push your body upward .
- Again, when the hoop is lowered onto your hips, lower your shoulders back a little, make rotational movements with your body in the same direction as the massager rotates, quickly push it up with your hips - onto your waist. Use the flexibility of your body, make twisting, smooth, but strong movements .
How to hold a hoop?
As you can see, to prevent the hoop from falling, you should spin the hula hoop more strongly and throw it up a little with your body. And it doesn’t matter how you do it, the main thing is: the result.
Buy a hoop and learn how to spin
Nowadays, stores offer a huge selection of hula hubs made from various materials.
At the beginning of your “sports career” it is better to purchase the simplest hoop made of aluminum or plastic. It should be smooth and light.
It’s worth buying a heavy hoop with a relief or special attachments only after a couple of months of regular training with a simple hula hub. Physical activity with a weighted apparatus will be very serious, and if you are not used to it, you can “earn” bruises, as well as discomfort in the abdominal area. But if you “master” a lightweight hoop, then you can also purchase a massage hoop. With its help, you will lose weight much faster.
By the way, a hoop, just like skis, must be chosen according to height. It's easy to do. The diameter of the hula hub should be equal to the distance from your heel to your hip. It’s easy to “try it on” by placing it next to you.
How to twist a hoop correctly: is it possible to twist it during menstruation, after a cesarean section?
Despite all the benefits of practicing with a hula hoop for the human body, some contraindications to the use of this item should be taken into account. There are times when hula hoop training has to be postponed for a while, or maybe it’s not worth doing such exercises at all.
Contraindications:
- Complications in the postpartum period, painful periods, gynecological pathologies.
- Inflammatory processes in the gastrointestinal tract, kidney diseases, gastritis, colitis, pancreatitis, appendicitis, cholecystitis - these are all diseases that are a contraindication to hula hooping.
- This type of weight loss should not be used by pregnant women.
- Patients with diseases of the spinal column, hernia, myositis.
- Women with skin injuries in the area affected by the hoop.
You should also not engage in this sport after Caesarean surgery. It is allowed to start training only after six months of rehabilitation, when everything has healed. During menstruation, if they are painless, then you can exercise with a massage instrument, but it is better to reduce the intensity of training and time.
Can you spin a hula hoop while you're on your period?
Why spin the hoop around your waist and hips?
Hula hoop exercises have a number of benefits and will have a beneficial effect on your body.
Firstly, this is very good cardio training , which will allow you not only to lose weight, but also increase your endurance and make yourself more alert. Those areas of the body that come into contact with the hoop receive intense cardiac stimulation. In this case, the fat will not be easily “broken down”, but burned. Also, such cardio training is a good prevention of strokes and heart attacks.
Secondly, different muscle groups are involved : calves, abdominal muscles, buttocks, thighs, back muscles. Not even many expensive and professional simulators can give such an effect, and the hoop is cheap and does not require special training or use costs.
Thirdly, unlike many strength training, hoop has a relaxing and calming effect on a person. Many people note an increase in mood and self-confidence after exercise. You can also involve children in this easy activity, which will have a positive impact on their growing up.
How many calories does a massage hoop burn, reviews
How many calories does a massage hoop burn? According to average estimates, ten minutes of hoop twirling can burn about 50-90 kcal. And some say that in an hour the figure goes off scale to 450 kcal. And this is all true. After all, a lot depends on the strength of the training. If you exercise faster, then fats will be burned much faster. Experienced instructors claim that hula hoop classes are akin to aerobics classes in burning calories. The only thing that matters is the intensity and duration of the classes.
Next, look at the reviews: Elena, 29 years old :
I immediately started twirling a heavy hula hoop, at first I could only twirl ten times and it was very painful, bruises appeared on my body. But despite this, I continued to spin and now I can freely spin the hoop for half an hour, I noticed that I had lost two centimeters in my waist.
Arina, 25 years old:
Since childhood, I loved twirling a hula hoop, but then I abandoned this business, work, home, family, child. Now I decided to lose weight and wanted to get back to my favorite activity. I’ve been training for two weeks now, and without rest I can spin the hula hoop for 40 minutes. My hoop is made of aluminum, and when it is twisted, a massage occurs inside with rubber balls. They are a little stiff but shape the waist well. During this time I lost two kilograms. Because in addition to exercising, I cut down my portions for dinner.
Which hoop should you choose?
Each hula hoop brings different results, so the right thing to do is to choose the one that suits you best.
There are three types of hoops:
- regular gymnastics;
- weighted;
- massage
A regular gymnastics hoop is the easiest option and is ideal for beginners. Its advantages include low cost and relatively light weight. But we cannot exclude disadvantages - the load on the muscles is minimal, and the effect of the exercises is, accordingly, weak, especially for trained muscles.
Weighted hoops can have different weights, which range from 1.5 to 2 kg. It is recommended to use such an item for girls with trained muscles, and the stronger the press, the heavier the hoop. But you shouldn’t overestimate your strength: if it’s difficult to do the exercises with it, you just need to reduce the load and wait a while with it. Many people are smart and make a regular hoop heavier by making a small cut in it and adding grain or sand inside, and masking the hole with electrical tape.
The massage hoop is ideal for shaping your figure at the waist and training your abdominal muscles. On the surface of such a hoop there are special balls, which, when performing exercises, provide a massage effect - fat deposits are broken down, the skin is tightened, and the blood supply is normalized. Some models have special sensors that record the duration of exercise, as well as the number of calories burned and the number of revolutions performed.
It is also important to note what a hula hoop is, because many believe that it is some kind of special object that promotes weight loss and body shaping in some special way.
