Hoop for weight loss: which hoop is better, how to twist correctly, how much, reviews

The training apparatus, known as a hula hoop or a fitness hoop, has long attracted the attention of women who are struggling with extra pounds and dreaming of a slim figure. Such hoops are now available in various modifications, which sometimes makes it difficult to choose them for certain purposes.

This article will help you decide on the types of exercise equipment, tell you about its correct use and answer the main question - is it possible to lose weight with a hoop?

Is it possible to lose weight with a hoop?

Yes, you can lose weight with a hoop - this apparatus provides an effective load on the areas of the waist that are most problematic for fat deposits. But there are a number of common myths associated with this, which are best dispelled right away.

Common myths about losing weight with hoops:

• You shouldn’t expect miracles from training with a hoop: losing extra pounds quickly and easily - for results you need to work and follow certain rules;
• There is no “breaking” of the fat layers at the waist with the hoop - this is physiologically impossible;
• As an independent means of weight loss, the hoop is not very effective;
• Without accompanying adjustments in nutrition, such training can have results close to zero;
• A hoop is one of the simplest fitness equipments, but it is not the safest of them.

Hula hoop exercises for weight loss are most effective:

• In combination with other fitness activities;
• With regular training;
• With sufficient load in time and intensity;
• With dietary adjustments, especially when limiting the consumption of fast carbohydrates and animal fat;
• With the correct individual selection of the size and type of projectile.

Most of all, a fitness hoop helps beginners with little or no training experience in losing weight.

It will not only provide acceptable physical stress for a beginner, but will also accustom the body to physical education discipline, because twirling a hula hoop is much more fun than running or doing abs.

In the first month, the hula hoop can be used as the only fitness equipment . Then you need to gradually increase the load using additional exercises.

After achieving serious results in fitness, the hoop can be used to warm up before the main workout or quickly tone the body.

Note! After gaining experience, you can spin a fitness hoop with full or partial concentration: during the training process you can not only listen to music, but even watch TV - the effectiveness of the exercises will not suffer from this.

First hoops

Despite its modern name, which comes from two components - hoop (hoop) and hula (the name of a Hawaiian dance where hips are strongly rotated), the hoop was invented a long time ago. There are known historical facts that confirm that the hoop existed in Ancient Egypt. But the hula hoop achieved its popularity in 1958, after the American company Wham-O began producing it.

To increase sales of their new invention, all members of the company took the best weight loss hoop with them on business trips.

Of course, the unusual item attracted people’s attention, company employees told their fellow travelers about the purpose of the hoop, and since the problem of excess weight was relevant at all times, many were looking for where to buy and which hoop to choose for weight loss. This is a kind of advertising that increased the company’s turnover several times.

In our country, the hoop gained popularity in the 70s, when the “device for a slim figure” was first shown in a feature film. The women went in search of a miracle exercise machine, and since then the first aluminum and plastic hoops have appeared in almost every apartment. They were of different diameters, but all were light.

Already in those days, our resourceful citizens came up with a way to make the hoop heavier - they poured sand (rice) into a hollow tube, and the weight of the hula hoop increased. Many believed that this was a great way to improve the machine and achieve maximum effect.

Our other comrades made the hoop even better - they not only poured sand into a hollow tube, but also tied 3 to 6 hoops together, increasing the area of ​​its impact on the body. The “simulator” turned out to be heavy, and in fact the effect of its use was much better than that of an ordinary thin hoop - the waist melted before our eyes.

Hoop for weight loss: effectiveness and benefits

In some sources you can find statements that a few ten-minute exercises with a fitness hoop a day are enough to lose weight.

This is not true. In fact, working with hula hoops is considered low-intensity fitness, so long-term one-time approaches are needed for serious results.

According to generally accepted rules, effective calorie expenditure begins after 20 minutes of cardio training, provided that the pulse is at the level of fat-burning indicators.

Some people believe that it is better to use heavy equipment to lose weight. Indeed, weighted fitness hoops work more efficiently, but only if there is sufficient rotation amplitude and tempo. And not every woman can do this, given the required minimum time for one approach.

Consequently,
in terms of effectiveness, the severity of the projectile is in third place after the intensity and duration of training .
The fat-burning effect increases the complexity of the exercises - for example, fitness dancing with a hoop or balancing on one leg while rotating the apparatus.

Often, to build an ideal figure, losing extra pounds alone will not be enough - hula hoop allows you to remove cellulite and tone your muscles, tightening your waist. The anti-cellulite effect depends most on the massage properties of the hula hoop, which requires its increased weight. Therefore, it is better to have several hoops of different weights and shapes in your arsenal.

At the same time, you need to keep in mind that a fitness hoop is not entirely suitable for fully working out muscles. Yes, it can put a significant load on the muscles of the entire body. But it is inferior in terms of the amplitude of muscle contraction, since the legs take on a significant share of the work. Therefore, for the full effect of muscle tightening, you need to add special strength exercises to the waist.

This is what you get with the right approach to training with a fitness hoop:

• Blood and lymph circulation in the waist area is activated, which brings additional oxygen to the cells, oxidizing fat;
• Strengthens the cardiovascular, respiratory and excretory systems;
• Posture improves , the waist is modeled, the muscles of the legs, buttocks, abdomen and back are strengthened, and the flexibility of the spine develops;
• The vestibular apparatus is trained , spatial coordination and overall endurance are improved;
• Biologically active zones are stimulated , peristalsis is improved, varicose veins and cellulite are prevented;
• Maintains body tone and relieves stress.

Important to remember! You should not go to extremes during training, experiencing increased stress and discomfort - when rotating a hula hoop, there should be a feeling of pleasant warmth in the waist, not pain.

What are the benefits of hula hoop?

There are so many websites, books, scientific papers and studies devoted to losing weight that the issue should be resolved without problems. However, even tedious diets and long hours of training do not necessarily lead to a slim figure. What if you call a hula hoop for help? Judging by the reviews of thinner representatives of the fair sex, a hoop is a completely effective tool that you just need to learn how to use. Thanks to the gymnastic circle, you can not only remove the “orange peel”, hanging belly, and “ears” on the sides, but also create a wasp waist.

Advice. Experts do not recommend training with hula hoops during pregnancy or immediately after childbirth. Contraindications are diseases of the joints, ovaries, liver, kidneys and critical days.

The first mention of a gymnastic circle dates back to Ancient Egypt. In America, in the 60s. Arthur Melin and Richard Knerr reinvented the hula hoop, calling it the hula hoop. The name was inspired by the Hawaiian hula dance, during which the girl rotates her hips.

Light hoop exercises burn more calories

In addition to the pronounced aesthetic effect, the exercise machine brings health benefits:

• trains the abdominal and back muscles, which is important for the spine;
• activates intestinal activity;
• stimulates blood circulation;
• improves coordination of movements, corrects gait.

Not every gymnastics circle can provide such a number of special effects.

Which hoop is best for weight loss: how to choose

From 1958 (when the fitness hoop gained wide popularity) to the present day, many varieties of this apparatus have been developed. Its correct choice plays an important role in achieving results and should be based on:

• On individual body composition;
• Taking into account the fitness of the body;
• Accordingly for the purpose of use.

The main parameter of body composition is height. In accordance with it, the diameter of the hula hoop is selected: with increasing growth, the diameter of the projectile increases.
When choosing, you need to place it on the edge next to you - the one that reaches the waist or just above it (40-60 mm) is suitable. The limit is the level of the false edge. Sometimes it is advised to buy a hula hoop that reaches only to the thigh, but this recommendation applies to hoops used for gymnastics, and not for cardio training and weight loss. The most universal diameter is from 90 to 120 cm.

The weight of the equipment used depends on the degree of fitness of the body.

For women who do not have fitness experience, first they need to buy a light hoop weighing from 1 to 1.5 kg.

Gradually you can increase the weight to 2 - 2.5 kg. Heavy projectiles weighing 3 kg or more can only be used if you have experience, strong core muscles and the absence of medical contraindications.

If you know how to spin a hoop, then you need to try it before buying - the process should not cause any significant difficulties or painful sensations.

Not every fitness hoop model is suitable for weight loss, so below are the characteristics of the main modifications of this equipment and the purposes for which they are used.

It is important to know!

At first, even a light hoop may cause bruises on the waist, so beginners are not recommended to rotate the apparatus on unprotected skin. Use thick sportswear or a special protective belt.

How to choose the right simulator?

A simulator is selected according to several criteria:

• human build;
• physical training;
• the goal that needs to be achieved is to pump up, remove belly and sides, improve metabolism, get rid of cellulite, etc.;

Soft hula hoop is convenient for travel

Selecting the weight

The weight of the hoop is a fundamental indicator when choosing a simulator. For beginners, it is better to buy 900-1500 g. For intense training, a 2 kg hoop is suitable, but for women with a fragile build it will be too heavy, and those who are not physically prepared for the load may experience bruises. Therefore, when choosing, it is important to take into account all the criteria together.

For children's sports, the ideal option is up to 1 kg. The hula hoop 1.1 kg is considered universal for all categories; it is suitable for advanced users and for beginners taking their first steps in the sport. For trained people, the optimal solution would be a hoop of medium weight - 1.7-2 kg, and for professionals who have been training for more than six months, you can safely switch to a heavy simulator up to 3 kg.

Hula hoop massage hoop, reviews of the passion hula hoop indicate the high efficiency of the simulator

Size matters too

One more question remains: what size should a hula hoop be, which one is better to choose for maximum comfort during exercise. Experts recommend placing the hoop on the side; its top point should be at the level of the lower rib or 50 mm higher, but not lower.

Important: At the initial stage of training, the hula hoop massage hoop can leave bruises on the body, so it is better to buy a special thermal belt that will protect against bruises and significantly speed up the weight loss process.

Creative hula hoop, photo glowing model for children and creativity

Massage hoop for weight loss

This type of fitness hoop has a smoothed wave-like structure on the inner surface - this is the most universal massage modification. It can be used without restrictions as the main projectile.

But more specialized models are also produced, the inner surface of which has built-in massage modules.
Usually these are freely rotating balls that give a pronounced massage effect. However, it is better to use such hoops as an additional exercise machine, since the time for a relatively safe active waist massage is 10-15 minutes , and this is not enough for a full workout.
It is recommended to use a massage hoop if there is cellulite on the waist and if there are problems with intestinal motility. Contrary to popular belief, massage hoops do not have any special benefits for losing excess weight.

Recommendations for purchase. Which is better: light or heavy

Both types of hula hoops, light and heavy, are suitable for physical activity. They just have slightly different tasks. A lightweight machine is more difficult to spin, and maximum effort is required to prolong the rotation. During the workout, more calories are burned, which is important for losing weight.

Hoop with counter

A heavy hoop unwinds more easily and can be held at the waist for 10-15 minutes without any problems. It hits the waist and hips more sensitively and perfectly disperses fat and gets rid of cellulite. This means it is better suited for figure correction.

Advice. Let's say that you don't have a lightweight hoop and you don't plan to buy one. This means that you should start practicing with a kilogram hula hoop massage by putting on a thick sweater and tying a towel or a special belt around your waist. This will prevent skin damage and bruising.

And if you decide to take yourself seriously, then you can purchase both options and conduct classes with them according to the scheme below.

Hoop with spikes for weight loss

This is a specialized type of massage fitness hoop designed to actively stimulate the skin of the waist.

Instead of smooth bulges or balls, angular spikes or modules with suction cups are built in . Both have a stimulating effect on the biologically active zones of the skin. Therefore, such a device is more of a reflexology tool than a fitness machine. It should be used with caution in sessions of 10 minutes. Bruises from this variety appear most often. It is also the myth about “breaking up fat” with spikes that is usually associated with it.

Hula hoop for weight loss

Hula hoop is used as a general collective name for a fitness hoop - this name was chosen by its popularizer R. Knerr, who found the similarity of the torsion of the projectile with the movements of the Hawaiian dance “Hula Hoop”.

But hula hoop is also called a classic lightweight type of hoop, made in the form of a hollow plastic tube , originally used as a toy for children and adults.

The hula hoop is often used in gymnastics, but it is of little use for weight loss. But this is an excellent tool for those beginners who do not know how to spin a hoop at all - it is easiest to learn this with it.

Interesting fact!

In the 50s of the last century, Richard Knerra tried to patent a fitness hoop as his “invention,” but he failed. Despite the fact that hula hoop entered mass culture precisely after this man’s extensive commercial campaign, willow, grape, rattan, grass and even bamboo hoops have been twisted around the waist by many peoples since ancient times.

And the first wave of popularization occurred back in the 14th century. - English aesculapians attributed the spinning of wooden rings on the waist to pain in the womb and heart disease.

Reasons for the popularity of hula hoop in the fight for a slim body

Women often prefer to practice with a hoop (photo: dance-s.narod.ru)
It is difficult to determine how long the history of using the hula hoop as a sports equipment goes back. What is known is that it came to market around 1950 in imitation of Australian athletes who used bamboo hoops as a form of cardio exercise. Very quickly, the hoop gained popularity because it was bright and original, made it easy to get rid of excess calories, had no contraindications for gender or age, and received very positive feedback from coaches that it made it possible to increase endurance in athletes and better prepare them for competitions.

Over time, the hoop increasingly became a sports equipment for women: how many different photos can be found of how ladies demonstrated to each other the ability to hold a hula hoop at the waist, or competed to see who could better spin the hoop on their hips or neck.

Today, hoop is experiencing a second peak in popularity, and there is a very reasonable reason for this - people’s increased interest in a healthy lifestyle.

This sports equipment makes it possible to get excellent weight loss results without resorting to significant expenditures of money and time, which is very important for always busy women. Reviews on online forums about how many calories someone burns while hula hooping, and what effect there is from exercising with one or another type of this sports equipment, give impetus to exercise

A photo before starting training with a hula hoop and after your figure has become significantly better from regularly spinning it strongly encourages women to join the circle of hula hoop fans.

A correctly chosen hula hoop will protect you from health problems

A heavy hoop can be a contraindication for exercise (photo: cdn.sdelki.ru)

Before you rush to buy a hoop and calculate how many calories a particular exercise with this sports equipment burns, it is better to remember that any serious sports activity may have contraindications, and hula hoop spinning is no exception. Doctors - especially gynecologists, surgeons and orthopedists - have especially good reasons to remind fans of losing weight with hula hoops that the effect of a tightened waist should not be achieved at the expense of health problems.

Absolute contraindications to burning calories by twirling a hoop are inflammatory diseases of internal organs and pregnancy. There are also relative contraindications - when there have been spinal injuries in the past or a little time has passed after surgery in the abdominal area. In this case, it is better to consult with your doctor in advance about how much and what type of exercise with a hoop you can afford. For those who like to hula hoop, the benefits and harms must be clearly calculated: are there any contraindications for such exercises, how much and how can you practice with a hula hoop, so that the effect of losing weight does not come at the expense of loss of health.

Hula hoop spinning as part of a fat burning program

The massage hoop for weight loss is equipped with many elements (photo: cstor.nn2.ru)

Today you can rarely find girls who twirl a hula hoop for their own pleasure or to demonstrate to their friends the flexibility of their waist. But hula hoop rotation is increasingly becoming a full-fledged part of the program to combat excess calories. Even the simplest and lightest hoop, if you spin it for 30 minutes, burns approximately 210 kcal. In addition, these exercises are effective in replacing cardio training, after which the body automatically burns fat reserves to maintain muscles.

When creating a weight loss program, it is worth studying reviews about how many calories a hula hoop massage can burn, which is considered a favorite among those who want to get rid of extra pounds. The peculiarity of this sports equipment is that it is equipped with spikes, silicone balls, magnetic plates and even vacuum suction cups. A hoop with all these devices not only affects the muscles, toning and strengthening them, but at the same time tightens the skin, giving a slim waist. However, there is also some harm: the massage hula hoop is quite heavy, and therefore may have contraindications for its use. In addition, its effects may leave bruises and bruises on the body; it should not be twisted if there are wounds or skin diseases in the waist area.

Taking into account the benefits and harms that can be obtained from hula hooping, you can create an optimal weight loss program, where exercises with a hula hoop will take their rightful place and speed up the parting with excess calories.

Briefly about the main thing. For information about the beneficial and harmful properties of a massage hoop, the rules for choosing it and the features of its use, see the video below.

Heavy (weighted) hoop for weight loss

Heavy and weighted fitness hoops are considered to be equipment weighing more than 2 kg. There is an opinion that they are ideal for losing excess weight, but it was stated above that this is not entirely true.

In any case, beginners should not use them because... They will not be able to develop sufficient amplitude and maintain the required approach time . Severe bruising and even contusions to the ribs or legs are also possible if a rigid model is used.

A weighted hoop differs from a heavy hoop in that its weight can be adjusted with external attachments or internal fillers. This allows you to gradually increase the weight without changing the projectile. However, the balance of models with water or sand fill is poor, making training difficult.

Soft hoop for weight loss

A soft outer shell often found on heavy-duty fitness hoops helps minimize bruising and bruising around the waist.

But full-fledged soft projectiles are considered to be models that do not have a rigid frame and that can be bent in arbitrary directions. They are made from reinforced polyurethane or rubber. Lightweight polyurethane models are mainly used as safe children's toys, and heavy rubber ones are used as a universal inflatable resistance band called "GymFlextor".

The Gymflextor (gymflexor) is the most effective apparatus of all hula hoops - it allows you to perform many strength exercises, although not everyone will be able to spin such a hoop around the waist, since it is a classic heavy variety. But buying such a universal exercise machine is a win-win option and it won’t hurt in your fitness arsenal.

Types of gymnastics hoops

The first type is non-professional . Such hoops are made mainly from inexpensive and fragile materials. They bend easily and break quickly, but the price of such a hoop is quite low. If a girl is just starting to practice rhythmic gymnastics, a non-professional hoop may be suitable for the first time. For professional gymnasts or for those who plan to connect their lives with this sport, the use of cheap equipment is undesirable.

The second type is professional . This type of hoops is made from particularly durable and reliable materials. They are able to withstand heavy loads and are durable in use. Even if an athlete damages a professional hoop, it can be sent to a special workshop for repairs. The price of this projectile is high, but there is no doubt about its reliability.

Hoop with magnets for weight loss

A fitness hoop with magnetic blocks is produced as a type of massage hoop. It is believed that magnets enhance the preventive and fat-burning effect of massage through the effect of a static magnetic field and weak currents on the cellular and intercellular environment of living tissues.

Magneto-therapeutic effects change the physicochemical orientation of ionized macromolecules and free radicals, which optimizes the metabolic rate. This gives an increased effect of oxidation of fatty tissues, and also improves immune and nervous processes in the body.

In most CIS countries (including Russia), the therapeutic effects of magnets are considered scientifically substantiated, although controversial. However, in Western countries (for example, in the USA), magnetic therapy is considered a pseudoscience and restrictions are imposed on the sale of corresponding accessories (as therapeutic ones).

Important to remember!

When losing weight through cardio training, loads should be added gradually, since a sharp increase in them can lead to problems in the functioning of the heart and liver due to toxic products of the breakdown of fatty tissue.

Aluminum hoop for weight loss

It is a lightweight version of the metal hula hoop. Best suited for beginners who can confidently spin a hoop, but have no experience in fitness.

Such a projectile leaves fewer bruises, does not cause contusions, but in its unsheathed form it stains the waist from friction. If handled carelessly, modern aluminum models can break.

Note!

Now on sale you can find collapsible hoops of any modification. This is very convenient, but keep in mind that cheap models often have weak connections, which is why they fall apart during training or even break at the joints.

How does a hula hoop workout work?

A detailed guide to using this projectile can be read here. Many people mistakenly believe that it is enough to simply spin a hoop, without any techniques.

In order for hoop torsion to be beneficial, you must first learn how to do everything correctly:

• position: legs connected, arms to the sides, back straight;
• you should move calmly with a certain rhythm, without sudden jolts;
• you should move clockwise, without moving your hips back and forth, your chest and hips should not come into contact with the hoop;
• training should be done on an empty stomach;
• You can enhance the effect if you add breathing exercises to your training.

The hula hoop is an excellent and inexpensive exercise machine that, with the correct selection of the model and proper training, will bring the desired result.

Exercises (exercises) with a hoop for weight loss

Before any fitness activity, the body needs pre-warming. It is advisable to do the warm-up with a massage apparatus.

Warm-up with a hoop

Take the starting stance - feet shoulder-width apart, holding the hoop in your hands straight in front of you.

With a gradually increasing amplitude, make turns of the body left and right (you can roll the projectile along the waist), bends back and forth. Try to always keep your back straight.

Basic exercise

Starting position – feet at a distance of 10-20 cm from each other, a fitness hoop is put on the waist and supported by two hands. Select the direction of rotation and spin the projectile in that direction, simultaneously picking up the given acceleration with rotational movements of the waist.

Having achieved stable retention of the rotating projectile at the waist, begin to increase the speed and amplitude. Raise your arms up and try to control the height of the hula hoop rotation on your body.

Horseback Rotation

While rotating the projectile, you need to try to spread your legs wider and squat down a little. This exercise is effective for the buttocks and thighs.

Spinning on your feet

Bring your feet together and try to rotate the hula hoop only on your legs - hips or knees. This complex exercise allows you to get rid of the “breeches” effect.

Spinning to the rhythm of a fitness dance

While spinning the hoop, gradually add elements of fitness dance to the rotational movement: perform leg lifts, simple and cross steps back, forward, and to the sides.

Add arm movements and body tilts, try balancing on one leg. The hoop should be constantly rotating. This exercise replaces running and puts stress on the entire body.

Harm and contraindications for hoop training

Hoop, like many useful types of fitness, has contraindications. This does not mean that hula hoop has disadvantages, but only says that with the wrong approach to training and incorrect use of the apparatus, you can harm your health. Let's name the most important points to prevent harm to the body from hula hooping:

• heavy hoops are not suitable for beginners, otherwise they will develop numerous bruises in the ankle area, since the apparatus often falls at first;
• You can’t hula hoop immediately after eating, this has a negative impact on digestion, you can start training on an empty stomach or, in extreme cases, 2 hours after a moderate meal;
• in case of serious illnesses, you should not spin a hula hoop or engage in other types of fitness without consulting your doctor (for example, hula hoop is contraindicated in case of urolithiasis, intestinal inflammation, kidney inflammation, gynecological diseases such as fibroids, spinal diseases);
• hula hoop can be harmful to people with skin diseases (the most serious of them are lichen, psoriasis, allergic and other rashes);
• All pregnant women should not spin the hula hoop at any stage, or immediately after childbirth.

If you try hard and hone your technique, then in half an hour of proper hoop training you can lose up to 200 kcal. High loads give even more impressive results - burning up to 300 kcal. Good luck with your weight loss.

How to spin a hula hoop correctly for weight loss

To successfully perform weight loss exercises with a hoop, you need to follow a number of rules.

Rules for performing exercises with a hoop:

• Follow the principles of gradualism – start with light hoops, simple exercises and feasible loads;

• Exercises should be regular and done with pleasure, and not as a duty. To add drive and tone, use fitness music or dynamic clips;
• Any cardio exercise should be performed indoors with fresh air , or better yet, outdoors. Breathing should not be shallow - oxygen saturation of the blood promotes intensive oxidation of fat reserves;
• During the exercise, try to smile, keep your shoulders turned and your back straight;
• The direction of rotation of the fitness hoop does not matter, but it needs to be changed between approaches;
• Rotational movements should not be too sharp - try to move without unnecessary jerks so as not to accidentally injure the spine;
• The speed and amplitude of rotation should not be maximum - try to maintain a uniform pace so that you have enough strength for the entire recommended time of the fitness session;
• Try to concentrate rotational movements in local places (waist, hips, etc.), rather than rotating your entire body;
• At first, keep your hands spread to the sides or clasped above your head in a “lock” - this way they will not interfere;
• From the very beginning, if you do not know how to spin a hula hoop at all, it is better to carry out the first rotational movements without a hoop;
• Watch for tension in the muscles of the waist area - they should not be relaxed;
• Particular attention should be paid to the position of the feet: the wider they are separated during rotation, the less concentration of tension in the waist - it is distributed to other parts of the body.

Be careful!

Hula hoop exercises are contraindicated for older people, with diseases of the pelvis, lumbar spine, exacerbations of skin, kidney and liver diseases, pregnancy, and on menstrual periods.

results

Using a hoop for weight loss has a positive effect on overall health; as a result of training, endurance increases, excess fat deposits are burned and a thin waist is formed. Such activities benefit everyone:

• beginners are introduced to the world of sports in a simple and accessible way;
• people who are overweight lose weight without harm to their health;
• people in good physical shape diversify their workouts and polish their waist.

Only regular and intense training will bring the desired result. Effective weight loss with a hoop can be achieved by increasing the load and including heavy fitness hoops or a hoop with spikes in your workouts, combining exercises with hula hoops and other activities.

By adhering to the rules of safe weight loss with hula hoop, the first weight loss is observed after two weeks of regular exercise lasting at least 20 minutes. If you have large reserves of excess weight, you will be able to lose up to 3 - 4 kg per month, but it is better to follow the recommendations of doctors and lose weight within 1 - 1.5 kg per month

Losing weight is a process that has many components, and exercise only takes up one part. By choosing hoop workouts to practice at home, you can work out problem areas and gain a thin waist, flat stomach, slender hips and overall good physical shape.

How long do you need to hula hoop to lose weight?

From the very beginning, beginners should temporarily forget about losing extra pounds and focus on the regularity of exercise and technique, so that the body gets used to the additional loads and the exercises are consolidated on a subconscious level.

The first fitness sessions with a hoop should be short-term – 3-6 minutes in 2-4 approaches at a comfortable pace.

The main goal is to learn how to confidently twirl the hula hoop so that the execution technique becomes reflexive and does not require attention. During this period, the load should be gradually increased by 1-3 minutes per day. After the 1st week, you can increase the amplitude and rate of rotation of the projectile.

After 1-2 weeks, the technique will be perfected, the pace will be increased, and the training time will exceed 20 minutes, which will begin to give the first results in losing weight - the body will spend not only glycogen reserves, but also break down stored fats.

By the end of the first month, the training time at an average pace should be 35-45 minutes. You cannot increase it to an hour or more - this has a negative effect on the spine. From this period it is allowed to train not every day, but at least 4 times a week.

After the first month, you need to add additional exercises with hula hoop to the main ones - this will speed up the weight loss process. Here is a sample weekly program for the second month of classes.

The first day:

• Basic exercise (hula hoop) – 30-40 minutes;
• Additional exercises – abdominal pumping (15-30 repetitions in 2 sets), leg lifts (15-30 repetitions in 2 sets);

Second day:

• Basic exercise (hula hoop) – 30-40 minutes;
• Additional exercises - squats (20-40 repetitions in 2 sets), push-ups (10-20 repetitions in 2 sets);

Day three (day off):

• Warm-up hula hoop with a massage apparatus – 10 minutes (including with hands);

Day four:

• Basic exercise (hula hoop) – 30-40 minutes;
• Additional exercises – abdominal pumping (15-30 repetitions in 2 sets), leg lifts (15-30 repetitions in 2 sets);

Day five:

• Basic exercise (hula hoop) – 30-40 minutes;
• Additional exercises - squats (20-40 repetitions in 2 sets), push-ups (10-20 repetitions in 2 sets);

Day six (day off):

• Basic exercise (hula hoop) – 30-40 minutes;

Day seven:

• Any other physical activity - swimming, cycling, skiing, sports games, hiking, housework/dacha, etc.

Important to remember! Classes should be carried out 1 hour before and 2 hours after meals. Drinking water during training is allowed, but little by little and without gas.

Benefits and harms

The trend to correct the shape of the buttocks with a hoop started not so long ago. Of course, it is very difficult to learn how to twist the apparatus exactly at the level of the butt, but successful practice gives you serious results - correction of shape, tightening of the buttocks, burning fat.

What else is a hoop useful for?

• Improving gait and coordination of movements.
• Fat burning and waistline correction.
• Prevention of cellulite.
• Cardio training and saturation of cells with oxygen.
• Burning calories (150-200 kcal in 30 minutes or 230-300 kcal during intense exercise).
• The training is successfully combined with dancing (note: hoopdance, hoopnotics).
• You can do your workouts at home while watching your favorite movie.
• Strengthening the spine and straightening posture.
• Powerful load on the abs (it pumps more intensely than other muscles).
• Massage effect and increased lymph flow and blood circulation.
• Development of the vestibular apparatus.

Contraindications – for whom the hoop is not suitable:

• Inflammatory processes in the abdominal region.
• Uterine fibroids.
• Pregnancy.
• Herniated discs.
• Recent caesarean section.
• Elderly age.
• Period.
• Fresh stitches, skin diseases or open wounds on the skin.
• Abdominal and back injuries.
• Diseases of the pelvic organs.
• Prolapse of internal organs.
• Kidney diseases.
• Arthrosis of the hip joints.

Thin waist, elastic belly, slender and smooth hips - what woman doesn’t dream of such a figure? After pregnancy and childbirth, more and more women begin to think about how to “return everything to normal” without harm to their health, and even make it “better than it was” - and why not?

Hoop exercises help get rid of excess fat on the stomach and sides. This simple gymnastic apparatus has been familiar to us since childhood. Almost all the girls twirled hoops at home, in the yard with friends, or at school during physical education lessons, so it won’t be difficult to remember “what’s what.”

It is this ease of use that explains the current popularity of hoops in shaping a beautiful figure. By regularly exercising for half an hour a day, you can remove excess fat on your sides and stomach in a month, tighten your buttocks and thighs - you just need to know which hoop to choose and how to perform the exercises correctly.

Photo: weight loss hoop

Results: how much weight can you lose by spinning a hula hoop?

The rate of weight loss greatly depends on excess weight - the more it is, the more noticeable the result, since fatty tissues act as additional “weighting equipment” during fitness exercises. That is, it is much more difficult for a slender girl to lose 1-2 kg than for a woman who is 5-6 kg overweight.

In the first initial month of classes, you should not expect stunning results, but they will still be there - you will be able to lose 1-2 kg in any case, subject to nutritional adjustments.

From the second month, when the body can tolerate high loads, daily training with a hoop for 45 minutes can remove 3-4 kg per month. But if you do not have a lot of excess weight, then it is better to avoid such a pace, because it is harmful to your health. A safe rate of weight loss is 1-1.5 kg per month.

Exercises with a hoop for 35 minutes 4 times a week will help you lose weight by one size within 1-1.5 months - this is a more gentle and justified regimen.

In one session lasting 35 minutes, you can burn from 200 to 600 kcal, depending on the set pace. Typically, 300-350 kcal are burned during a moderate intensity workout.

Types of hoops

How does a hoop work?

First of all, hoop is a low-intensity cardio exercise . Calorie burning – up to 350 kcal/hour, based on weight, training intensity, and the severity of the hoop. Is a heavy hoop healthier? Not really. Because in the process of rotating light equipment, in order to avoid the hoop falling, you make more amplitude and intense movements.

You should also know that...

• When you spin a hoop, all the muscles in your core are used. But if the problem is sagging muscles (and not excess fat), then you shouldn’t expect super-tightening. For maximum and noticeable effect, you will have to dilute hoop training with strength training.
• The massage and anti-cellulite effect depends on the weight of the projectile. But you should not abuse the weight of the hoop: too heavy equipment results in pain, bruises and injury to internal organs. A well-chosen apparatus will improve blood circulation, massage effect, muscle tightening and pleasant warmth during rotation.

Types of hoops – which one to choose?

• Massage

This apparatus contains balls or spikes that enhance the effect of training. Such additional elements have a massage effect on problem areas, burn fat and stimulate blood circulation.

• Magnetic

This option has magnetic balls attached to it, which help create a magnetic field and, as a result, order charged particles in body tissues. The skin is saturated with oxygen, blood circulation and metabolism are enhanced.

• Weighted (weight – 1.5-2 kg) – flexible or hard

An option for experienced athletes who need serious exercise. Flexible equipment - for stretching legs, abdominal exercises, waist correction. Hard – for high-quality load on the hips and abdomen.

• Hoop with counter

With its help, the number of revolutions made, calories burned, and rotation speed are controlled.

• Regular plastic

Good for warming up and light exercise. "Children's" option.

• Gymnastic

It can be made of metal and plastic. The design is ordinary, nothing superfluous, light weight. The least effective hoop. More useful when weighted with sand.

• Collapsible

This type of projectile consists of several elements with which you can adjust both the diameter and weight of the projectile, as well as transport equipment without much discomfort.

• Gymnastic massage

This option combines gymnastic equipment with massage elements made of plastic or silicone. Wider hoop than classic.

• Massage with suction cups

In this case, the suction cups, which are located on the inside of the projectile, act on the body as massage elements.

• Soft massage

This type of hoop is more gentle, although it is weighted. It has a soft and gentle effect on muscles and skin, is made of flexible material, and is used for stretching, training legs/arms, and waist correction.

Don't forget about contraindications!

How to choose a hoop?

• First, look at the diameter. The required size is 90-120 cm.
• For a beginner, a weighted or massage hoop is not suitable. First, get used to the loads with regular equipment, then look for a more serious projectile.
• The weight of the projectile for a beginner is 800-1000 g. Over 1 kg is already a heavier version.
• The price depends on the brand, material, design and the presence of additional elements - from 200 rubles to 3000 rubles.
• Projectile height. In the “standing on the floor” position, its height is somewhere between the top of your hips and the bottom of your ribs.
• Material. The rubber projectile is the most expensive and convenient. Plastic is light, but not practical. Aluminum is durable, but heavy.

The ideal apparatus for a beginner is a flexible and soft hoop weighing no more than 1 kg without additional elements with a diameter of about 95 cm.

How much does a weight loss hoop cost, price and where to buy

Weight loss hoops can be purchased at sports stores. But the prices there are not always adequate and the same models are offered 30-40% cheaper by specialized market bathyscaphes.

There are many offers on the Internet, but this option is more for those who know exactly what model they need. For beginners, it is better to have the opportunity to choose a projectile for themselves using direct testing.

Prices for fitness hoops depend on the manufacturer, model and all sorts of additional options . These shells are affordable to anyone - the average price range ranges from 200 to 2000 rubles.

For example:

• A decent quality metal hoop like the Russian “Larsen” costs only 250 rubles;
• Aluminum Chinese of unspecified quality – 300 rubles. ;
• A regular plastic hula hoop of good quality costs 200-300 rubles. ;
• A simple massage hoop without additional modules – 350 – 450 rubles. ;
• Massage-magnetic model of the “Orbit” type – about 1000 rubles. ;
• Massage hoops with spikes cost from 500 to 1000 rubles.;
• Modular massage equipment (balls, suction cups, etc.) – from 700 to 2000 rubles. ;
• An expander hoop of the gymflexor type costs from 1,300 to 2,000 rubles. ;
• Chinese folding hoop with a built-in revolution and calorie counter - on average 1000 rubles .

It is important to know!

When training for the first time, it is useful to monitor your pulse to determine its fat-burning level. To do this, you need to subtract your age from 220 and multiply by 0.5. The resulting value is your fat burning indicator, which you can compare with a heart rate monitor.

Experienced fitness trainers are confident that losing weight with a hoop is quite possible , but not every piece of equipment is suitable for this. Also important for the result is the initial stage of mastering the rotation technique, the regularity of training and its sufficient duration.

Types of hula hoops

It is believed that Richard Knerr invented the hula hoop, but references to it are found in the works of Plutarch; in ancient Egypt, fossilized parts of a hoop were found during excavations, and Shakespeare did not ignore this object in his work: Anna Page “twirled a hoop in the garden.” Since then, the simulator has undergone a lot of changes; design innovations make the hula hoop more effective and functional.

Hula hoop with spikes and wheels is an effective method to lose excess weight

Today, the sports equipment market offers a huge range of products; let’s look at the most popular types:

• Regular - plastic or metal, hollow, classic diameter 950 mm. Simple, reliable, inexpensive.
• Folding from several parts , compact, convenient for training at home and on the road, it can be equipped with massage pimples, magnets, and spikes.
• The weighted model can weigh from 500 to 3 kg, this model is designed for intense training, gives heavy loads and effectively helps break down fat deposits, as well as work on muscle mass.
• Massage hula hoops come in a huge selection: pimples, suction cups, spikes, etc. Actively massages the surface of the abdomen and thighs, helping to get rid of the orange peel and tidy up the figure. It can have different massage elements: silicone hemispheres, plastic balls on legs, neoprene and plastic hemispheres, “fingers”, wheels.

Hula hoop jie sen breaks the orange peel, hula hoop in the photo with spikes

• With balls on the inside , they rotate and create additional muscle stimulation. Hula hoop with balls has an anti-cellulite effect and activates metabolic processes in the body.

The big hoop hula hoop comes with different massage attachments, the hula hoop in the photo with balls

• With a built-in calorie counter , the device operates on batteries. It counts the number of revolutions and how many calories have been burned; some models themselves determine the required load and exercise program.
• Gymflexor is a spring-loaded, soft exercise hoop, made of durable rubber with reinforcement, and includes a nipple for air inflation. This is a complete fitness complex for working out all muscle groups.
• Hula hoop with magnets works to improve blood flow and supply the skin with oxygen. The magnetic field creates electromotive forces, accelerates blood and lymph, and as a result, a weak electric current arises, which stimulates metabolic processes.

Anti-cellulite massage hoop hula hoop fi 358 with anti-cellulite effect
Which hula hoop is better cannot be answered unequivocally, the exercise machine is selected individually, depending on the goal: lose weight, sculpt the body, remove cellulite, tighten muscles. The price of a hula hoop also plays a huge role in the choice; you can buy a hoop from $10 - the simplest one, for children, made of plastic. Advanced hula hoop machines with attachments and modern gadgets can cost much more.

Many models combine several functional additions at once: with attachments, magnets, a sensor, and even a luminous one - these are real complexes for playing sports at home, for example, the remy lacroix hula hoop, equipped with LEDs.