Is a hoop useful for a thin waist. Classes and benefits of the hoop

And graces. Also, the hoop is not bad for creating a flat stomach.

The choice of hula hoops is very large:

Plastic and metal;
- smooth and embossed (with massage plates on the inside of the hoop);
- light and with weights (usually - magnetic clips around the entire diameter of the hula hoop);
- simple and with a rev counter.

A store consultant will help you choose a hoop, but if you don’t have any special training, then it’s better to start with a smooth and not very heavy hoop.

Hula hoop gives very good results if practiced with it regularly. But there are cases when classes with a hoop are contraindicated.

Hula hoop contraindications

Despite the seeming harmlessness, the hoop is not as simple as it seems. Therefore, the best option is to consult a doctor before you start exercising. Mandatory consultation with a gynecologist, because pregnancy is an absolute contraindication. Relative contraindications are some anatomical features of the structure of the female genital organs (for example, bending of the uterus), as well as exacerbations of chronic diseases from gynecology and the period of menstruation.

You should also be very careful with hoop exercises if you have kidney problems: pyelonephritis, glomerulonephritis, kidney prolapse, urolithiasis, cystitis. The fact is that the kidneys are not protected in any way, they are not covered by the ribs, so the hoop hits are very noticeable for them. It is for this reason that you should not twist for a very long time, because the kidneys can, as they say, be beaten off.

Another reason to refrain from twisting the hoop is abdominal pain, especially unspecified. You should not take the hoop if there are problems with the intestines: colitis, enteritis, duodenal ulcer.

Since the lower back receives the main load when exercising with a hoop, you need to consult a doctor with existing diseases of the spine: osteochondrosis, pronounced lumbar lordosis, prolapses and hernias of the mesvertebral discs. In these conditions, gymnastics is needed, but without an active effect on the bones.

Since there are quite a few contraindications for practicing with a hoop, it will not hurt to consult a doctor, especially if you are planning to practice seriously. We must not forget that playing sports is a considerable load, so you do not need to exercise for wear and tear, through pain and discomfort. After all, you can always find a sport to your liking and for health reasons.

Sources:

• Hula hoop - contraindications. Who can be harmed by a hoop?
• Tatyana Lisitskaya: twisting the hoop is harmful
• Hoop to lose weight and get a slim figure

- a very convenient tool for the fight against excess weight. It allows you to concentrate efforts in one part of the body and regulate the load. In addition, it does not take up much space at home.

Useful properties of hula hoop

The hoop allows you to save money, time and effort. You do not need to visit a gym or fitness, it is enough to twist it to pleasant music for twenty to thirty minutes. The first results with regular rotation of the hoop appear after three to four weeks, which allows even the most impatient people to continue training and improve the result.

The hoop affects problem areas, strengthens the abdominal muscles, makes them elastic and flat. After rotating the hoop, the skin is smoothed out, it becomes healthier and smoother in appearance.

Do not watch TV or talk on the phone during class. Concentrate on your feelings. It is believed that physical activity "between times" lose half of its usefulness.

The rotation of the hoop normalizes the functioning of internal organs. If there are problems in the reproductive system, doctors often recommend supplementing the treatment with hoop exercises. In addition, the rotation of the hoop (it is especially useful to use a massage hula hoop) normalizes the functioning of the intestines, improves the functions of the cardiovascular system and respiratory organs.

The hoop helps to strengthen the muscular corset, this is important. We can say that the rotation of the hoop has a good effect on posture. The hoop perfectly trains the vestibular apparatus, improves coordination of movements, develops strength and flexibility of the muscles, and also improves the sense of rhythm. Of course, all this happens if you do the exercises correctly.

To perform the rotation of the hoop correctly, stand up straight, put your feet close to each other, stretch your arms out to your sides. Begin to rotate the hoop with soft, calm movements. Do not twitch - it will damage the spine.

Do these exercises in the morning on an empty stomach, after the end of the exercises do not eat for another couple of hours. Increase the intensity and complexity of classes gradually, for a start, five minutes of classes is enough.

If you want to make a narrower waist, move in a circle only in the belt area, the chest and pelvis should remain in place. This will increase the load several times. Tighten your abdominal muscles while rotating the hoop, so the effect will be much better.

If you are used to heavy loads, the rotation of the hoop will most likely not be very effective for you.

Harmful activities

This is a round body trainer. It is used as a sports equipment in rhythmic gymnastics, circus arts, fitness classes and at home.

Hoops are light, weighted, with bumps on the inside. Hoops are made of PVC, plastic and polyethylene. The first hoops were made of wood. Oburi are different in diameter: from 70 to 90 cm, depending on the height of the person. By color, the hoops are of one color or multi-color, they can also be pasted over with colored tape for beauty.

Spin the hoop benefit or harm

A hoop or hula hoop, as it is also called, helps burn up to 350 calories in one hour. Classes with a hoop is a cardio load and has a beneficial effect on the whole body as a whole. Someone thinks that the heavier the hoop, the more calories burned, but this opinion is erroneous. Fat burning does not come from the severity of the sports equipment, but from the intensity of the rotational movements of the body. The lighter the hoop, the more intense the movement of your body, therefore, more calories are burned, and the pulse must reach a certain frequency so that the fat begins to melt and this happens from the 20th minute of training with this projectile. For a trained person and a person who leads a sedentary lifestyle, you can find out about this from a specialist.

When exercising with a hoop, not only the muscles of the abdomen, back, sides on the waist line are involved, but on all the muscles of the body. If someone thinks that the hoop helps to reduce the waist at times, then this is not true. The whole body gradually loses weight, and not just the waist, because. this is not a direct effect of the hoop on the waist, but, first of all, the movements, speed and amplitude of movements of your body that you make when the hoop is twisted. It is for this reason that you should not make the hoop heavier and be very serious about choosing it when buying. For example, weighted hoops are designed just to help rid the skin of cellulite and flabbiness, but before you buy such a hoop, consult with a specialist if you need just such a hoop and how much time and what intensity to twist it. Weighted hoops can quickly harm your body, not benefit, leaving big bruises on your body.

You should also understand that the hoop is not the only exercise to get rid of cellulite, skin tightening and reducing the waist in its size. You can achieve all the desired effects if you perform a set of exercises with other sports equipment such as: a rope, a ball, as well as all possible simulators + proper nutrition and good rest.

If you take only exercises with a hoop, then they are not very intense in themselves and are intended for people leading a sedentary lifestyle and those who have just started exercising with themselves. The first month will benefit, then additional loads are needed to achieve the desired effect. It will also be effective to exercise with a hoop if you are already a trained person and pump, for example, the press, and if you use a hoop at the final stage of the load, then the problem areas will go away faster.

Hoop (hula hoop) - how to choose

To date, the choice of hoops in stores is great, they differ in appearance and purpose.

Simple hoop

A simple hoop is made of metal or polyethylene, inside all the hoops are hollow. Such hoops were popular back in Soviet times. Such hoops were used in schools in physical education classes. During our childhood and our parents, there was no choice of hoops. They were of a monochromatic color of a small range and of the same size in diameter.

Folding hoop

Folding hoops differ from simple hoops in that they can be folded two, four and eight times. Folding hoops are very convenient for storage, as they do not take up much space when disassembled. Folding hoops can be different in shape along the inner line of the circle, that is, smooth hoops with a convex inner surface can be folding.

Weighted hoop

The weighted hoop has a weight of 0.5 kg to 2 kg. The weighted hoop is designed for intensive massaging of the muscles of the body along the waistline. A weighted hoop is recommended for people with good physical fitness. Such hoops are used in group classes in fitness clubs.

Massage hoop

The massaging hoop is made with small suction cups that stick and unstick from the skin as the hoop rotates. Such a hoop is used in order to reduce the size of the waist, abdomen and hips in size. Also, the inner side of the hoop is equipped with magnetic elements. Balls can be plastic and rubber, choose rubber.

Hoop with magnets benefit or harm

Under the influence of magnetic fields, it is believed that the blood circulation of muscle and skin tissues improves, which improves the nutrition of the cells of our body with a large amount of oxygen, vitamins and minerals. Yes, the result when exercising with a magnetic massaging hoop is as it is described, but there is one BUT. Our body is a complex mechanism that is being studied by world communities to this day. And it has been proven that magnetic effects and electromagnetic effects on the human body are dangerous to human health. With such harsh influences, the electromagnetic balance of our body is disturbed, where a cell that has its own pole can change it to the opposite one. After such changes, intercellular spaces are formed, that is, voids that are filled with the resulting acids, which leads to serious health problems. Therefore, hoops with magnetic elements are not recommended.

How to choose the weight of the hoop

Here you need to build on your weight and build, and also take into account how physically trained your body is.

For school age, hoops are suitable up to 1 kg.
Beginners are recommended light and medium hoops in weight from 1-1.5 kg.
Heavy hoops from 1.6 - 2 kg are suitable for people who are well trained physically. For classes with a weighted hoop and a massage effect, it is recommended to purchase a special tight belt that will protect your body from bruises and bruises that cause weighted and massage hoops.

When choosing a hoop, be sure to consult with a sports specialist and your doctor before purchasing it.

The hoop is a popular sports equipment that promotes weight loss in the abdomen and waist. Regular hula hoop exercises will help you get rid of extra pounds and, while strengthening your abdominal muscles. But in order to achieve the best result, it is worth learning more about the principle of operation of this projectile, as well as the features of classes using it.

How does a hoop work?

The essence of the work of sports equipment is as follows: on the problem areas of the abdomen, it is necessary to twist the hula-hoop for several minutes.

During intensive training, the oblique and rectus abdominis muscles are involved, which will contribute to the burning of fat deposits in the waist area.

If you do not have free time to visit gyms and fitness clubs, daily five-minute workouts using a massage therapeutic hoop with spikes will allow you to get rid of hated kilograms in just a few months.

Types of projectiles

How many varieties are hula hoops. Some of them are made of plastic, others are made of special rubber. In addition, the shells differ in their design characteristics.

Currently, you can buy hula hoops of the following types:

• Weighted. Such products are made of plastic and are hollow inside, which
  allows the use of special fillers for weighting sports equipment. A heavy hoop allows you to increase the intensity of the load, which speeds up the process of losing weight;
• Elastic. Made of plastic materials, this allows you to use sports equipment not only for its intended purpose, but also as an expander for training various muscle groups;
• Prefabricated. Such a projectile, if necessary, can be disassembled into several parts, which greatly simplifies its transportation and storage;
• Roller. On the inside of such a device, instead of spikes, there are special rollers that massage problem areas, thereby improving blood circulation and increasing muscle tone.

Benefits of spinning the hula hoop

The massage hoop significantly improves muscle tone, which over time will have a positive effect on the shape of the waist.

In addition, regular exercise with sports equipment will allow you to:

• Develop the vestibular apparatus;
• Significantly improve posture when walking;
• Tighten and strengthen the muscles of the thighs, abs, as well as the back;
• Get rid of cellulite and sagging skin;
• Improve blood circulation;
• Strengthen the cardiovascular system.

However, it should be borne in mind that the benefits of twisting a hoop with spikes are possible only with the correct technique for performing various exercises.

That is why before you start training, you should familiarize yourself with the rules for using this projectile.

Exercise technique

If you just twist the hula hoop for 2-3 minutes for a long time, you will not get much effect.

Therefore, experienced fitness trainers insist on the correct method for performing exercises, which includes the following rules:

• At first, you should not immediately give yourself a big load, so the first week you need
  twist the hoop for 1 minute in 3-4 sets with a break of 30-40 seconds;
• In the second week of classes, try to increase the duration of the exercise: add 20-30 seconds daily to the main hula hoop torsion time;
• If you need a greater load, try to practice several times a day, “chasing away” the entire complex;
• During training, hematomas should not appear on the abdomen and back. If this happens, postpone classes for a few days;
• The technique of performing the exercise must be strictly observed. In this case, the legs should be placed shoulder-width apart, and the back should be straightened;
• To improve the effect of losing weight and strengthening the muscle corset, twist the projectile in different directions: the first approach is clockwise, the second is counterclockwise;
• When exercising, watch your posture: do not raise your shoulders and try not to lower your head to look at the hula hoop.

How much to spin the hoop?

Many women who want to get rid of excess weight with the help of a hula hoop are wondering: how much do you need to twist the spiked hoop to get rid of your stomach? There is no single answer to this question, because much depends on the physical fitness of a person and his state of health.

Hula hoop is not always good. So, too intense exercise can negatively affect the well-being of losing weight. At best, small hematomas will appear on the stomach and back, and at worst, dizziness and nausea will occur, which can lead to fainting.

Are there side effects?

Before buying a hoop with spikes, you should make sure that there are no contraindications for use for you.

For this you need:

• consult with a professional fitness trainer;
• consult a doctor.

In addition, it is not advisable to use this sports equipment in such cases:

• with problems with the musculoskeletal system;
• for people whose vessels are located close to the surface of the skin, exercises with studded projectiles are not recommended, since hematomas may appear on the surface of the abdomen and back;
• this method of losing weight is not suitable for women who have recently given birth and pregnant women;
• those suffering from kidney and heart disease should also refrain from hula hoop training.

As a device for playing children or gymnastic equipment, the hoop was known in ancient Egypt and China. In the middle of the twentieth century, it became extremely popular in the world and received the second name hula hoop (from the English hula - the name of the Hawaiian dance and hoop - a hoop). Gymnastic exercises with a hoop are included in the Olympic sport - rhythmic gymnastics. What are the benefits and harms of a hoop for an unprepared person who wants to use it as a simulator? How much time and how to twist the hoop to lose extra pounds and get a flexible, slender figure? Learn more.

What is the use of a hoop

Hoop exercises:

• tighten the muscles of the back, abdomen, buttocks, thighs;
• develop the vestibular apparatus and breathing;
• improve posture, increase flexibility;
• create a massage effect that will make the skin healthy and smooth, get rid of cellulite;
• intensifies blood circulation.

Classes with a hoop can be carried out in front of the TV, without being distracted from watching an interesting program or listening to music, which will immediately improve your mood and give you a boost of energy for the whole day.

The benefits of hoop torsion can be more effective and safer if you practice regularly and follow simple rules.

1. Start small. For the first approach, twist the hoop 10 times, then a break for 1 minute and another 3-4 series.
2. Increase the load every day by no more than 5 revolutions in one approach.
3. Be guided by the rule: less is better, but better, i.e. It is preferable to practice 6 times a day for 5 minutes than 1 time - 30 minutes. Be patient, the results may appear after 3-5 weeks of training.
4. During training, bruises should not appear on the body. If this happens, take a break when everything passes, start with less loads or replace the hoop with a lighter one. It is useful at first to tie yourself with a wide belt made of dense fabric in several layers.
5. Starting position for exercises: feet shoulder-width apart, socks slightly to the sides, back straightened.
6. Twist the hoop first in one direction, then the same number of circles in the other. This will not only strengthen the muscular corset, but also have a beneficial effect on the spine.
7. Watch your posture, do not lower your head and shoulders. Remember how spectacular the circus artist looked on the arena.

Hoop damage

Like any physical exercise, hoop torsion has its contraindications. If you have inflammatory foci in the abdominal cavity, uterine fibroids are found, you should choose another type of exercise.

Sometimes, after classes with a hoop, hematomas remain on the waist or hips. Some experts argue that the same hematomas can occur in the internal organs, which is completely unacceptable. Therefore, when choosing a hoop, evaluate your physical condition.

A heavy hoop with massage nozzles during intense long sessions can bring significant harm, since strong blows to the kidneys are not the result you should expect.

If you have any doubts about the advisability of practicing with a hula hoop, consult your doctor.

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

It is difficult to determine how long the history of the use of the hula hoop as a sports equipment has been. It is only known that it appeared on the market after about 1950 in imitation of the Australian athletes who twisted the bamboo hoop as a cardio workout. Very quickly, the hoop gained popularity because it was bright and original, made it easy to get rid of excess calories, while it had no contraindications for sex and 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 became more and more stable as a sports equipment for women: how many different photos can be found about how the ladies demonstrated to each other the ability to hold the hula hoop at the waist, competed who better twists the hoop on the hips or around the neck.

INTERESTING! In 1987, Roxanne Rose set the hula hoop spinning record for 90 hours. In 2008, another record was recorded with this sports equipment - Jean Linglin managed to spin 300 hoops on herself at the same time. In 2013, another unusual record was set at a stadium in the suburbs of Bangkok - 4483 people spun hula hoops simultaneously for 7 minutes.

Today, the hoop is experiencing the second peak of popularity, and there is a completely reasonable reason for this - the increased interest of people in a healthy lifestyle. This sports equipment makes it possible to get excellent weight loss results without resorting to significant costs and time, which is very important for ever-busy women. Reviews on Internet forums about how many calories someone burns while spinning a hula hoop, and what effect there is from exercising with one or another type of this sports equipment, give impetus to classes. The photo before the start of training with a hoop and after the figure has become much better from its regular twisting strongly encourages women to join the circle of hula hoop fans.

The right hula hoop will save you from health troubles

Before you rush to buy a hoop and calculate how many calories this or that exercise burns with this sports equipment, it is better to remember that any serious sports load can have contraindications, and hula hoop torsion is no exception. Physicians – especially gynecologists, surgeons, and orthopedists – have particularly good reason to remind hula hoop fans that the effect of a taut waist should not be achieved at the expense of health problems.

Absolute contraindications to burning calories by twisting the hoop are inflammatory diseases of the internal organs and pregnancy. There are also relative contraindications - when there were spinal injuries in the past or a little time has passed after surgery in the abdomen. In this case, it is better to consult a doctor in advance about how much and what load with a hoop you can afford. For fans of hula hoops, the benefits and harms should be clearly calculated: are there any contraindications for such exercises, how much and how you can do with a hoop so that the effect of losing weight does not come due to loss of health.

Hoop spinning as part of a fat burning program

Today, it is rare to find girls who twist the hoop for their own pleasure or to demonstrate to their friends the flexibility of the waist. But hula hoop rotation is increasingly becoming a full-fledged part of the fight against excess calories. Even the simplest and lightest hoop, if twisted for 30 minutes, burns about 210 kcal. In addition, these exercises, in terms of efficiency, completely replace cardio training, after which the body automatically burns fat reserves to maintain muscles.

When compiling a weight loss program, it is worth studying reviews on how many calories a massage hula hoop allows you to burn, which is considered a favorite among those who want to get rid of extra pounds. The peculiarity of this sports equipment is in equipping it with spikes, silicone balls, magnetic plates and even vacuum suction cups. The hoop with all these devices not only affects the muscles, toning and strengthening them, but at the same time tightens the skin, making the waist slim. However, it does not do without harm either: the massage hula hoop is quite heavy, and therefore may have contraindications for its use. In addition, bruises and bruises can remain on the body from its impact, it cannot be twisted if there are wounds and skin diseases in the waist area.

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