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.
Does hula hoop help remove sides and belly?
The greatest benefit for losing weight in the waist area will be a hoop with spikes: such a hula hoop helps to quickly remove the belly, actively engages the oblique abdominal muscles and starts intense fat burning in the waist and hips.
To achieve the desired result, you need to train daily, starting with a few minutes throughout the day and gradually increasing the load.
The properties of such training help to remove extra centimeters in a fairly short period of time.
It is important to know that a lot depends on the type of hoop chosen: to achieve maximum benefits, women are recommended to spin massage machines with weights, soft ones are perfect for strengthening muscles and stretching, and gymnastics hoops are ideal for keeping the body in good shape in general.
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.
Benefit
- Coordination and balance. Exercises with a hoop improve the coordination of movements of the muscles of the hips and abdomen. They significantly develop the vestibular apparatus and allow better control of movements.
- Aerobic exercise. With an increased pace of work with the apparatus, you use almost all muscle groups and strengthen the heart and blood vessels.
- Spinal flexibility. During classes, the muscles of the middle and lower back are included in the work. And with developed flexibility of the spine, the risk of injury during physical activity is significantly reduced.
- Grace and mood. Exercise develops your posture and gives grace to your movements. In addition, they improve cerebral circulation, resulting in stimulation of brain activity. This has a positive effect on the emotional background.
- Deep massage of muscles and internal organs. Massage movements of the projectile accelerate metabolism and ensure blood flow to the skin. The skin tightens and takes on an attractive appearance. In addition, this massage eliminates cellulite and improves intestinal function.
- Weight loss. Intense exercise allows you to actively burn calories and burn fat. 10 minutes of exercise allows you to burn about 100 calories, 30 - about 250. However, if you want to get rid of extra pounds, combine exercise with proper nutrition. To control the weight loss process, count the calories you consume.
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.
Reviews
Elena, 35 years old, Moscow About a year ago, stress occurred in my life, due to which I gained more than 10 kilograms in just a month. During this period, I had just moved to a new apartment and found a hula hoop on the balcony. I heard a lot about the benefits of a hoop for your figure, but I never decided to buy one myself. I was incredibly surprised when I stepped on the scale after a month of intense training: I lost almost 7 kilograms! I continue to practice useful training with pleasure to this day.
Zhanna, 41 years old, Perm I was always worried about my stomach, and I never had enough time to go to the gym. For my birthday, my sister gave me a massage hula hoop and told me about the benefits of twisting a hoop for the abdomen and waist, and I decided to try it. I was very pleased with the result. Inspired, six months later I purchased a folding hoop - and now my hula hoop accompanies me even on business trips!
Larisa, 28 years old, St. Petersburg I learned about the benefits of hoop training for women from my mother, who works as a gymnastics coach. I immediately decided to try the exercise machine on myself, because I had long wanted to get rid of a couple of extra centimeters in the waist area. After a month of training (I worked out at home for half an hour a day), I saw my desired waist, and six months later I achieved my ideal figure! It is very important to combine exercise and healthy nutrition - then the effect will come even faster.
Did you find this article useful? Not really
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.
What are the benefits of hula hoop for the body?
Despite its simplicity, the beneficial properties of a hoop for training are multifaceted. Its main advantage is its accessibility, because you can hula hoop at any time and anywhere, be it an apartment or a gym. Spinning a hoop can also be combined with other easy activities: talking on the phone or watching your favorite TV show or series.
Hula hoop training does not require a lot of skills or special training: just a few training sessions will help you completely master the hoop.
With its measured rotation, the muscles do not become overtired, and exercise at an accelerated pace can be a good alternative to cardio training.
The hoop is also very useful for massage purposes. It will be useful in improving the tone of the waist and abdominal muscles, increasing blood flow, and actively burning fat.
The hoop engages the muscles of the abs, hips, as well as the gluteal and back muscles, significantly strengthening them.
The benefits of hula hooping for the cardiovascular system are based on the fact that during its rotation, a person’s pulse increases. This increases the supply of oxygen to the heart, which helps normalize blood circulation and strengthen the heart muscle.
The exercise machine also has a strengthening effect on the muscles of the spinal column, promoting their tone and the formation of correct posture.
The valuable properties of the hula hoop are not limited to this. Hoop training also provides benefits:
- in normalizing metabolism and intestinal functioning,
- improving stretching skills (leaves the opportunity to perform various gymnastic exercises),
- development of coordination, muscle flexibility, sense of rhythm and space, improving the functioning of the vestibular apparatus,
- ridding the respiratory system of harm from foreign chemicals, normalizing lung ventilation.
The exercise machine is also usefully used by men: the hula hoop strengthens the calves and abdominal muscles, and also helps to burn calories correctly.
