Simple and inexpensive training equipment - a waist hoop is back in fashion! Rather, in the world of home training, although many fitness clubs still equip their gyms with such equipment, designed for both warming up and cooling down at the end of a workout. But if you still choose individual equipment for your home, what should you pay attention to and what should you beware of when doing such activities?
What is a hula hoop
A hoop or hula hoop is a sports equipment in the form of a ring, designed for rotation, mainly at the waist; hoops vary in weight, materials and design components.
It would seem that what is incomprehensible about this simple sports accessory and what else can you find out about it?
- Firstly, these are the types of hoop that need to be selected correctly, based on your goals and preparation.
- Secondly, the duration and frequency of training, because in addition to the advantages, there are also contraindications.
- Thirdly, what results can you really expect with a hoop, and is it really effective in influencing the waist?
Long history
Hoops have been known to mankind since ancient times. Moreover, the projectile we are familiar with appeared in different parts of the world. More often, improvised materials were used for its manufacture, such as willow, rattan, grape vines and other options. There were even versions of it made from hard grass.
Some peoples used hoops as necessary accessories for ritual ceremonies. When unwinding it, they created imitation images of animals, various symbols, etc. Doctors in Ancient Rome valued it for its therapeutic effect. Back then they practiced exercises such as running and jumping through hoops.
There is also evidence that in England in the 14th century, the use of hoops was recommended for those who had back pain, as well as for people suffering from heart failure. At the same time, in past centuries, although there were surges of interest in such types of physical activity, it was still difficult to call them widespread.
Article on the topic
I spin, I spin. Choosing a hula hoop The projectile gained particular popularity, which hoops still have today, in the middle of the 20th century. Then it was a pure commercial move by one of the companies. Their goal was, in addition to their own PR, to popularize this area of sport. The tactic has shown to be effective, and to this day hoops are actively used in many homes among those who want to adjust their waist. Today, however, many people think that it is more effective to work with options that additionally massage the body.
Types of hoops
The following types can be distinguished, radically different in design, materials and weight.
Gymnastic hoop
Used in fitness, aerobics and gymnastics, it is lightweight and has a non-separable design. Suitable for children and beginners. Typically, such hoops are made of plastic, but there are also models made of aluminum. The diameter is up to 95 cm.
Massage hoop
Folding design with massage balls, suction cups or magnets on the inside of the hoop. The name comes from the effect that massage devices provide by improving blood circulation, stretching muscles, massaging, even improving blood flow to internal organs.
Weighted hoop
There are steel or aluminum (metal) and plastic, the weight of such hoops is significantly increased in comparison with gymnastic ones. This solution helps to achieve training results faster - lose weight and strengthen muscles, but is recommended for more prepared people .
Jimflexor or flexible hoop
The flexible materials of the hoop allow you not only to twist the hula hoop at the waist, but also to use it to work the muscles of the hips, back, and chest.
Hoops with calorie counter
Such devices help control speed, speed and calorie loss, which, by the way, is a relative indicator in these designs.
General rules for losing weight
To remove belly fat in the shortest possible time, you must follow the following rules:
- Train 120 minutes after eating, and after training take an hour break before eating.
- It is better to exercise little by little regularly than once and for a long time.
- Supplement training with other exercises; the load should be complex.
The number of classes per week depends on the desired result. Daily training is optimal, but you can repeat it 3-5 times. The main condition is regularity.
You can make your waist more pronounced in a few months. The results are influenced not only by the training program, but also by proper nutrition. If you eat sweets and flour, you will not have a flat stomach.
How to choose the right hoop and what to pay attention to
First of all, pay attention to the weight and diameter of the structure. It doesn’t matter what type and material you like, the main thing is that the weight matches your physical fitness:
- for beginners , a weight of up to 1.5 kg is suitable;
- and for advanced ones - 2-2.5 kg, that is, weighted.
How to choose the right diameter
Take the hoop in your hand, place the edge of the hoop vertically at your side on the floor, and bring the opposite side of the hoop closer to your hip - if the edge is at the level of the ilium (pelvic bone), then this is the ideal size. And if it is higher or lower, it will not be so comfortable to train with such a hoop.
Contraindications
Doctors do not allow you to remove your belly and sides using a hula hoop:
- pregnant women;
- after cesarean section, only after the surgeon’s permission;
- in the presence of uterine fibroids and retroflexion;
- if the bladder or liver is inflamed;
- those who have skin diseases, diseased kidneys, stomach and intestines;
- in case of close proximity of blood vessels and varicose veins;
- people with spinal column injuries, hernias and displaced discs.
If a chronic disease is detected, hudeem-bez-problem.ru advises a preliminary consultation with a doctor, since there are many contraindications. Sometimes the hoop causes pain in the side of the stomach. This means that the model is not suitable and you should choose another hula hoop.
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The benefits and harms of hula hoop
The main advantages and benefits of the hoop:
- The simplicity and accessibility of the hoop allows you to achieve relatively high results in just 30-40 minutes of training every other day.
- Hoop exercises strengthen the muscles of the abdomen, back, and hips, depending on the exercises chosen and the intensity of the workout.
- With the help of a hoop, you can complement cardio and strength training, not even just for warming up and cooling down, but as an independent exercise to strengthen your core muscles.
- The hoop improves general physical condition, heart function, smooth muscle elasticity, and blood circulation.
- The functioning of the gastrointestinal tract improves, as the rotation of the massage hoop stimulates blood circulation and massages the abdominal organs.
And also find out how to lose weight with a hoop →
Flaws:
- Not all models are easy to transport, namely non-dismountable ones.
- There are contraindications for training for pregnant women, in the postpartum period and during menstruation.
- In case of injuries and diseases of the spine, hoop is also prohibited.
Reviews and effectiveness
Irina, 27 years old : I always take up hula hoop before the beach season. I start training a month before the planned trip. The results are more than satisfactory. Such exercises are in no way inferior to heavy abdominal training. Plus the sides are also massaged. I don’t know a simpler and yet more effective method of losing weight than hula hooping.
Yulia, 21 years old : decided to try hula hoop as an alternative to the gym. For me, the consequences of poor nutrition are mostly deposited in the abdomen and hips. Therefore, I decided to take up a zonal solution to the problem. At first I didn’t know which model to choose. I decided to start with regular metal. Now I have already purchased a weighted one. It helps me a lot.
Marina, 34 years old : At first I didn’t like these types of workouts at all. After the second lesson, bruises and hematomas appeared. I thought I wouldn’t touch him again. But as the body healed, I decided to try my luck again. The skin got used to it a little, the painful sensations went away. In a couple of months I achieved excellent results. Despite the fact that I didn’t really strain myself. I played it 3-4 times a week with an interesting movie.
Lisa, 41 years old : 5 years ago I had a second pregnancy, after which my figure deteriorated noticeably. I couldn’t find time for the gym, so I borrowed a hula hoop from my eldest daughter. Great stuff! It helps not only to combat problems locally, but also promotes overall weight loss.
Natalya, 18 years old : I tried different models, for me the ideal option is massage hoops. They are heavier in themselves and give greater results. If you exercise regularly, you can periodically indulge in tasty treats, but your abs won’t go away.
How to spin a hoop correctly
When practicing with a hoop, it is advisable to wear tight-fitting clothes; loose-fitting T-shirts and pants will slow down the rotation. Of course, the correct size of the hoop greatly influences your spin technique and results.
The main rules for training with a hoop
- Start spinning the hoop only at the waist line; if you need to spin it at the hips, gradually lower the hoop to the hips, but start from the waist.
- Train at the initial stage without “fanaticism”, 15-20 minutes is enough, and only after getting used to the load and training time, add the rotation speed and training time to 30-40 minutes.
- During the first lessons, you can use dense fabrics on the lumbar area, this will allow you to get used to the pressure on the vertebrae and skin, reducing pain and eliminating bruises.
- Rotate the hoop only with a straight back!
- Eat food no later than 1.5 hours before training.
- The first week consists of 3-5 minute workouts, and from the second week you should increase the duration of the sessions.
- When rotating, the thoracic region should be stabilized; it is important to rotate using the abdomen and hips.
- Try to rotate the hoop in both directions at the same time.
How to learn to spin a hoop
At first, the hoop may often fall to the floor - no big deal! The main thing is not to stop there and train further.
- Hold the hoop with both hands, press the edge of the hoop to your lower back at waist level.
- Place your feet shoulder-width apart without lifting the hoop from your body, turn your body to the side and use your arms to spin the hoop in a comfortable direction.
- After releasing your palms, continue to rotate the hoop in a circular motion with your stomach and hips. In this case, all muscles should be tense.
- Spin the hoop not too slowly, but not too fast.
- Adjust to a comfortable pace and perform the rotation for as long as possible.
What determines the effectiveness of training?
Exercises with a hoop will help remove the stomach and sides if the athlete complies with two important conditions: nutritional correction and additional cardio exercise.
Fat in the body does not burn locally. Losing weight occurs gradually, so to achieve quick results, you need a comprehensive approach based on a combination of intense exercise, aerobic exercise and a low-carb diet.
Nutrition principles for burning fat
The basis of the menu should be plant foods, lean proteins and “complex” carbohydrates. At the same time, it is better to consume the latter before lunch; after 13.00, all side dishes are replaced with vegetable salads.
The recommended ratio of proteins, fats and carbohydrates is 40–20–40, respectively, and the total calorie content of the menu should not exceed 1800 kcal/day.
You need to eat in small portions, 4-6 times a day. It is advisable to completely exclude sweets and flour from the diet. By following the principles presented and exercising regularly, you can create a calorie deficit that will help reduce body fat.
Cardio loads
Hula hoop classes themselves are intense and energy-consuming. But by adding 2-3 aerobic workouts per week to your daily exercise, you can increase the amount of calories burned by an order of magnitude, and therefore speed up the weight loss process.
Choose the discipline that you like. This way you won’t have to force yourself, and the activities themselves will only bring you pleasure. The most suitable for fat burning purposes are running, plyometric training, cycling, Scandinavian style walking, dance aerobics, team sports, skiing, and skating.
Examples of exercises with a hoop
Exercise No. 1
Warm-up exercise: rotate the hoop in one direction and the other for 2-3 minutes.
Exercise No. 2
Place your feet wide apart (width apart from your shoulders). Keep your back vertical, rotate the hoop on your hips, moving them clearly to the sides.
Exercise #3
Rotate the hoop 5 times in one direction, stop, and repeat 5 more rotations in the opposite direction. And so change from 10 to 20 approaches or up to 10 minutes.
Exercise #4
Start rotating the hoop in a comfortable direction, gradually begin to slowly squat as low as possible, and rise slowly in the same way. Bring the exercise to a few minutes.
Exercise #5
Start unwinding the hoop at your waist and gradually lower it to your hips, then lift it back up. Perform 10 rotations in one direction, then the same number in the opposite direction.
Exercise #6
Rise onto your toes, begin to spin the hoop at your waist, maintaining balance, raise your arms above your head with your palms together. Do the exercise for 10 minutes.
Basic classes
Does hula hoop help you lose weight? The answer is unequivocal - yes, and at the same time very effective.
To achieve your cherished goal, follow the recommended exercise technique:
- stand straight so that your feet are shoulder-width apart. In the future, try to reduce the distance between your legs. The closer they stand to each other, the more difficult it will be to twist, and, therefore, the results of the lesson will increase;
- stand inside the hula hoop, lift it to waist level, press it to your back, tilt your body slightly to the right. Next, we sharply turn the waist in the opposite direction, while releasing the hoop - we start the movement;
- We make smooth movements to maintain rotation. We gain momentum and reduce the time it takes to complete a circle. If your feet are shoulder-width apart, your body weight is transferred from one foot to the other. Don't use your buttocks or hips to rotate. Only the waist, neck and legs should work;
- weight loss with the help of a hula hoop is achieved due to the tense state of the abs during the training process. If you do not feel the characteristic tension, then you need to place your legs closer to each other and work more with your waist;
- if you feel that the hoop is lowering, you need to speed up your movements. This will raise the hula hoop to the desired level and prevent it from falling;
- twist the hoop in the direction that is comfortable for you. However, over time, try to change the directions of movement, alternating them.
How long should you spin a hula hoop?
It is recommended to start with 7-10 minutes of daily training, gradually expanding the duration to half an hour. 30 minutes is the optimal practice time. During this period, fat burning processes are activated, but the health of internal organs is not damaged.
Excessive duration of active massage can affect the appearance of intestinal disorders and diseases of the abdominal organs.
