A hoop is a fairly popular home sports equipment, but how many women who have a hula hoop at home actively use it? In fact, waist hoop exercises can give real results in a short time, especially if you combine them with proper nutrition. In addition, classes with it have a beneficial effect on health, strengthen the vestibular apparatus, heart, blood vessels, and due to the massage effect on the internal organs of the abdominal cavity, it also improves digestion. There are also various exercises with a belly hoop that will help make your exercise more varied and improve your results.
What is a hula hoop and what are its benefits?
A hula hoop is an object that is rotated around the body without the use of hands. The name comes from two words “hula” - a Polynesian folk dance and “hoop” - a hoop.
Its history goes back to ancient times. In Egypt, dry grape vines were woven into a circle, in Australia - a bamboo stalk.
In Russia, already made of plastic, it appeared in the early sixties and immediately became popular among girls.
Hoop training is beneficial for both adults and children. A special set of movements with it affects a large group of muscles of the abdomen and back, removing the load from the spine. This helps to equalize the heart rate.
In addition, this is the most affordable and harmless home exercise machine. Parents can safely leave their child to study alone without fear of injury.
Duration of classes
To get the maximum benefit from exercise and quickly lose weight, you need to exercise for about half an hour a day 2-3 times a week . Don't overdo it, it's better to do 4 sets of 5 minutes each than at one time. This way, you will get rid of your belly faster and tidy up your waistline. Alternate the directions of movements, especially if you have a weak vestibular system. To avoid dizziness, rotate the hoop one at a time in different directions. Beginners are recommended to tie themselves with a towel or scarf during classes.
Kinds
There are several types of this sports equipment:
1. Regular, made of plastic or aluminum, hollow inside. These gymnastic rings can come in different sizes. For kids, you need to select plastic ones with a diameter of no more than 80 centimeters. They are light, easily held in a child's hand or on the waist, and can be tossed.
2. Folding - unlike the usual one, it can be folded in half or four times, which ensures easy transportation.
3. Weighted - aluminum or steel with a diameter of 95 centimeters is recommended for teenagers and for women who want to model their figure.
4. Massage. Soft balls are installed inside along the entire diameter, which rotate when the hula hoop moves. This sports equipment, in addition to its general health-improving effect, produces a light massage of the internal organs. The package may include a counter for revolutions and calories burned.
It is recommended to choose sports equipment of a bright color - this will make the workout not only useful, but also beautiful.
Lunges in motion
A very effective exercise for the hips, back, abs, and balance development. In all variations, you cannot support your body with your hands and must maintain a straight spine only with muscle strength - this increases the load on the body. The exercise is suitable for losing weight in the legs and abdomen. Basic version:
- Press the halahoop to your lower back and spin it. Stretch your arms to the sides, keep your body straight.
- Take a big step forward with your right foot and lower into a lunge. Both knees are bent at right angles.
- Without losing the projectile, return to the starting position. Perform all steps for the left leg. Do 15–20 repetitions for each.
If you have learned to rotate the hoop on your waist and wrists, try complicating the exercise:
- Take the projectile with your palm, straighten it, start rotating on your fingers folded together.
- Raise one arm vertically, keeping the halahoop in motion. Take the free one to the side, keep it parallel to the floor.
- Without dropping the projectile, lunge forward and to the sides.
- Perform 15–20 repetitions on the right and left legs. To complicate the task, move the projectile in rotation along the arm from the hand to the shoulder and back.
Rules of circulation
There are no special skills in practicing with this physical education device. It’s worth trying once and forming a habit with further training.
The starting position for training is your legs slightly apart, your body straight, your arms out to the sides and your elbows bent.
The sports ring should be leaned against your back and a push should be made in any direction. Let go of your hands.
Continue rotating your waist with a small amplitude. The buttocks and chest are motionless. If unsuccessful, try again.
It is advisable to exercise on an empty stomach.
Seated crunches with legs raised
A great way to strengthen your abdominal muscles, hips, improve your back condition, and use your arms. You can use any hoop, but the heavier it is, the more difficult the task. Action plan:
- Sit on your buttocks, raise your stretched legs at an angle of 45-60 degrees relative to the floor.
- Grasp the halahoop with both hands with a wide grip.
- Lean back a little, turn to the left. Place the projectile in front of you, reach for it.
- Deflect again and do the same to the right. Repeat the exercise 20 times on each side.
Simple exercises
In addition to rotational ones, you can do the following set of exercises with a hoop.
- Bend forward. The hula hoop must be placed on the floor in front of you, the body directed forward, feet shoulder-width apart, arms slightly bent at the elbows. Do bends with a back arch 10-15 times.
- Turns to the side. The starting position is the same. You should roll the object in front of you, turning your body. Repeat 10-15 times.
- Tilts to the side. It is necessary to hold the ring above your head and tilt to the right and left 10 times.
- Jumps similar to those performed over a skipping rope.
Teaching girls and boys to such a routine is very important, but not all parents give it due importance. Some people don't understand the importance, others don't have enough time.
Spinning the hoop over your head
The exercise works your shoulders and arms, teaches you to keep your back straight, and improves coordination. The rotation occurs on the palms folded together. First, practice with each hand separately, without lifting it - for beginners, the hoop often slips down and hits the head or shoulders. Principle of operation:
- Place the projectile on the edge of your palm in the crease of your thumb.
- Start rotating the hoop using your wrist movement. Try doing this separately with your right and left hands.
- Place your palms together and do the same on both of them at once.
- When you can confidently rotate the halahoop horizontally, slowly raise your joined hands above your head without stopping the rotation. Keep your body straight, elbows slightly bent. Important: rotate the projectile clearly between your thumb and forefinger.
- Perform the exercise for 30–40 seconds. Do 4-5 repetitions.
Breathing exercises
It is advisable to perform breathing exercises with a hoop before and after the main health activities.
- As you inhale, you should smoothly lift the ring up with both hands, rise on your toes, hold, then lower as you exhale. At the same time, stretch the spine as much as possible.
- Follow the method of the first exercise to do squats.
- Press the projectile to your back. Perform turns, inhaling as you push, and exhaling as you return to the starting position.
Tree pose triceps press
The main load in this exercise goes to your arms, but in addition you use your hips, which are under constant tension. Bonus: improved balance. Work algorithm:
- Stand straight, raise your right leg, bend it. Place your foot on the inner side of your left knee.
- Take the hoop with a narrow grip at one point and lower it behind your head. The wrists point outward.
- While maintaining balance, bend your elbows to lower the projectile lower, straighten it back. Repeat the exercise 10 times on each side.
Gaming equipment
Classes with the baby should be carried out in the form of a game. Moreover, while having fun, girls and boys learn:
- develop basic motor qualities - strength, speed, agility, endurance;
- navigate in space;
- form moral and volitional skills - endurance, perseverance, mutual assistance, discipline;
- strive to complete the task not only correctly, but beautifully and easily;
- develop a reaction.
Recommended Games
Hoop games for children can be individual, paired or group. Classes can be carried out both indoors and outdoors, combining them with a walk.
Who can hula hoop next? If there is only one projectile, perform one at a time.
Children really like it when an adult holds a game object, and the baby jumps through it.
Complicate the previous entertainment by doing everything in motion.
Another game is to throw a ball at a horizontal or vertical exercise equipment.
Try to keep the hula hoop on your waist while dancing or performing funny movements.
Tunnel is a game in which many people can participate at once. Several gymnastic rings are placed on the ground. Players hold them with their hands. Other team members run one by one into the formed arch, take the place of the last participant and take turns replacing each other.
This game can be varied by rolling a ball along the corridor.
Juggler. Relay participants line up in two rows at arm's length from each other. The ring is tossed and passed to the next player. His task is to catch him in order to send him further along the row. The one who dropped or failed to complete the task correctly is eliminated.
Nest. Sports attribute lies on the floor. All participants in the game stand in a circle - they are birds in the nest. The presenter gives the command: “Let’s fly!” The guys start running around the playground. A new signal arrives: “Cat!”
Each player tries to take a place in the circle again. The cat catches the birds. The slowest ones leave the playing field.
Taxi driver. The baby is inside the hoop and holds onto it with his hands. He is a driver. A taxi drives up to people and offers to give them a ride wherever they need to go. The passenger joins the driver. The taxi driver sends him to his destination and returns for the next one.
Acrobat. Players are divided into groups. They take a game object and pass it to each other, gradually increasing the pace. The winner is the team that can keep the physical attribute the longest without dropping it. It is very good to diversify this competition by turning on upbeat music.
Walking with a spinning hoop
This is a good way to add variety to hula hoop exercises for the waist, give additional stress to the hips, and tone the buttocks. There are several options for this workout that load different muscle groups. Basic version:
- Place the hoop on your waist, holding it with your hands.
- Swing the projectile and send it into rotation. Support with the movement of your hips.
- When you feel the hoop automatically flying around your waist, try taking small steps forward and backward.
- Then start walking around the room. Perform the exercise for 5–10 minutes, gradually increase the duration to a quarter of an hour. The workout puts a lot of stress on the abs.
- To complicate the task, move the apparatus to your hips, while walking, keep the tempo with rotations at the same level. Take small steps - this will help not to drop your halahoop.
Contraindications
There are no age restrictions for hula hoop classes. It is more correct to start introducing children to this sports device in preschool age. During this period, physical development requires increased attention.
However, there are certain contraindications:
- diseases of internal organs, in particular the intestines and kidneys;
- problems with the spine;
- skin diseases, rash, itching;
- injuries, fractures, hernias.
If there is at least one of the contraindications, it is recommended to seek advice from a specialist.
Advantages and disadvantages
Any physical exercise increases your heart rate. Cellular oxygen consumption increases. Blood flow is normalized and the heart muscle is strengthened.
In addition, the back straightens, which helps combat slouching. Metabolism and intestinal function are normalized, stretching and flexibility are improved, and the vestibular apparatus is trained.
For overweight children, exercises with a hoop will help shape their figure and strengthen their muscle corset.
However, there are also disadvantages here.
When working with a weighted ring, hematomas may occur on the skin of the abdomen and internal organs may be injured. There are cases of asymmetry of the muscle corset.
What types of hoops are there?
Before performing hula hoop exercises for beginners, you need to understand which hula hoop is best for you. Today, such equipment is presented in a wide variety, which can be divided into the following groups:
- Classic hoops. They are made of iron or plastic. They are simple and inexpensive and do not have any extras.
- Folding hoops. Includes several blocks fastened together. These hoops are quite convenient, they are compact and easy to transport.
- Weighted hoops. Such hoops are not empty inside, but filled with additional material. This increases their weight, making them more difficult to work with, but the result is better.
- Massage hoops. There are balls or rollers all over their surface. They have a massage effect, which allows you to effectively “break up” fat deposits and cellulite.
- Hoops with gadgets. They are equipped with revolution counters, sensors that determine the duration of training, and calorie counters.
- Combined hoops. They assume a connection of different types. For example, it can be both massage and weighted. These hula hoops are considered the most effective.
When choosing a hoop, it is also recommended to consider height and weight. A hula hoop that is too light may not bring any results, while a hula hoop that is too heavy may cause serious discomfort. The optimal hoop is one whose diameter exceeds the distance from the waist to the foot by the length of 2-3 fingers. If possible, it is better to try it out immediately before purchasing. The weight of the hoops can be 250 grams or 3.5 kg. Heavy projectiles are difficult to spin, while light ones are difficult to hold. To begin with, it is better to choose a slightly weighted version, which will allow you to gain practice and provide comfort during exercise.
Choose yours:
How to choose a hoop and where to practice
First of all, you should decide on the ultimate goal of training, level of physical fitness and growth. Exercises can be carried out in an apartment, in the yard, as well as on the territory of specialized sports facilities.
When taking care of your child's health, you should remember that a gymnastics ring is an ideal sports equipment for involving your child in the world of sports.
Classes help organize your daily routine and develop the habit of spending more time in the fresh air.
