How to reduce your waist by 2 centimeters in 2 weeks

In the last article, I was worried that I was not particularly a fan of strength sports.

But sport is multifaceted, there are enough varied activities for everyone, today I will start making a selection of other also useful types of sports activities, most of which are available to everyone and which I do (tried to do;) myself.

Let's start with the well-known and affordable waist hoop. It was invented quite a long time ago in the late 50s of the last century by the American Richard Knerr.

Although the “ancestors” of the hoop were known since time immemorial, they were made of wood and used by many peoples during dances.

Later, a type of hoop appeared - the hula hoop, the name of which is due to the Polynesian dance “Hula” (the second part of the word is of American origin “hoop” - hoop).

If you haven’t come across information about the differences between a “just” hoop and a hula hoop, let me explain that this is the same hoop, but only equipped with different “stuff” - it can be collapsible, have massage rollers or a revolution counter.

Hoops for weight loss: how to choose

Standard

The “ancestor” of hoops can be plastic or aluminum. Weighs about 0.5 kg. Suitable for children and adults, and especially for those who are just starting to practice hoops and are not very good at handling them.

Massage

This is the very popular hula hoop. Its inner surface is equipped with tubercles-balls that will help develop the most inaccessible muscles and break down “stagnant” fat deposits.

Flexible

This hoop can be used for twisting at the waist, as an expander for arms and legs, and for stretching exercises.

If I tried the first two on myself, I have never seen such a soft hoop and I haven’t heard any reviews about it either. Maybe you can share your experience of using it?

Weighted hoop

Creates additional stress on the waist and hips and will help you become slim faster. A weighted hoop can be either a massage hoop or a regular hoop. The weight of a weighted hoop is 1-2 kg. My home massage “trainer” weighs 1.5 kg.

If you are going to buy one for yourself, then first read about the weighted massage hoop and its contraindications.

Hula hoop contraindications for use

You cannot practice with a hula hoop or a weighted hoop:

- children;

- To old people;

- women during menstruation;

- pregnant women;

- in the postpartum period, especially if there was a caesarean section. I read about when you can spin a hula hoop after a caesarean section - in this case you should refrain from hula-hooping for six months;

— those who have diseases of internal organs;

- or diseases of the spine;

- if there are wounds or rashes on the skin.

But even if you have no contraindications for practicing with such a hoop, it doesn’t hurt to know that

You can easily make a weighted hoop yourself.

How to weight a hoop at home

If the hoop is plastic, make a small cut in the body and fill the void with sand or salt, then seal the cut with tape or tape.

You can also fill a lightweight metal hoop.

Of course, you won’t be able to cut it, but you can separate it at the junction, fill it with sand in the same way and fasten it with electrical tape.

Now about the “rules of behavior” when practicing with a hoop, there are those too)))

One not-so-pleasant aspect of spinning a weighted or massage hula hoop is bruising from the hula hoop.

(The photo is not mine, it was taken in the public domain on the Internet, I couldn’t find who its owner is, if you recognize yourself and want me to sign it (or remove it) - please contact me).

Therefore, for the first (and quite long) time before rotating it, you should wear either a wide thick belt, or, if it’s not hot, a thick sweater; in extreme cases, you can carefully wrap a wide scarf around your waist so that it doesn’t interfere.

Hoop for weight loss, how much to twist

You need to start exercising with 5 minutes a day, gradually increasing the training time to 20 minutes when rotating a weighted massage hoop, and up to half an hour when exercising with a light standard hoop.

How to properly twist a waist hoop

During classes, half the time you need to twist the hoop in one direction, and the other half in the opposite direction.

Don't forget to keep your abdominal muscles tense, this will enhance the effect of your workout.

How long after eating can you spin a hula hoop?

Any hoop is rotated on an empty stomach. After eating, at least two hours should pass.

The hoop helps to remove the stomach and sides, making the waist thinner. The first results, if you practice conscientiously and daily, will be noticeable after two weeks of training; theoretically they promise a reduction in the waist by 1-2 cm, and weight by about 1 kg.

And in conclusion, exercises with a hoop for slimming the stomach and waist, as well as the buttocks and hips

There is a rule:

1. Feet together. Rotate the hoop for several minutes in one direction and then in the opposite direction.
2. Feet shoulder width apart. Again we twist the hoop a few minutes to the right, a few minutes to the left.
3. Legs wider than shoulders. We repeat the previous exercise.
4. We leave our legs in the “shoulder-width” position. Having untwisted and held the hoop, we squat as low as possible. In this half-squat position, rotate it in one direction, then in the other direction.
5. Feet shoulder width apart. Having started to rotate the hoop, we try to move it to the hips, twist for several minutes and again “raise” it to the waist, where we also twist for a minute or two. Do the exercise several times. Repeat, but in the other direction.

To be honest, doing exercise No. 5 with a massage hoop is still a challenge. For me it still looks something like this))

If you have a “health disk”, then it can be used as a “warm-up” before spinning the hoop. The disc helps reduce your waist, strengthens your oblique abdominal muscles, and burns calories.

Good luck and a thin waist to you

How to weight a hoop quickly and easily?

This can be done at home, at almost no extra cost. The easiest way to figure out how to weight a plastic hoop. The best way is to pour something inside. Nowadays there are no hoops made of solid material. They basically consist of a twisted tube with empty space inside. Therefore, the best alternative for weighting is to fill this empty space with something. To get to it, you can:

1. Unwind the hoop. A common consequence is that it will unwind during training and spill the contents. You'll have to seal the joints with something. But if you tape them, the hoop will lose balance, which will make it more difficult to practice.

2. Make a small hole and pour weighting material into it. The hole can then be soldered, plugged or sealed with something. There will be more hassle than with unwinding, but integrity and balancing will be better.

Twisting a hoop to protect your thin waist

Recently, hoops have become extremely popular among those losing weight. Hula Hup. There are many controversies and opposing opinions regarding its use to achieve slimness.

httpv://www.youtube.com/watch?v=embed/y16HECFxoxc

Some talk about its undeniable effectiveness, others note its uselessness and even harm. Does a hoop help remove belly fat? Does this remedy really work? Or is hula hoop useless in the fight for slimness? Let's figure it out.

Hoop for weight loss: clear advantages and contraindications

Let's clarify first. Hoop and hula hoop: what's the difference?

Not with anything. These are two names for one thing. The first one is more familiar to us. The second appeared relatively recently, but has not yet taken root.

In Soviet times, only two types of hoop were produced: plastic and aluminum. The only difference between them was the material. Both were light in weight and had a smooth surface.

Modern manufacturers have significantly expanded the line of hula hoops. They have different weights. Massage models with balls and bulges appeared. Folding and iron options. Such diversity also increased the possibilities of gymnastic devices. Here are just some of the benefits of hula hoop training:

• the vestibular apparatus, respiratory and cardiovascular systems are trained;
• intestinal motility improves;
• the skin is tightened due to the massage effect;
• the waist is formed;
• strengthens the back and abdominal muscles;
• the spine is trained.

By the way, the hula hoop is an excellent abdominal exercise machine.

But what about the claims of nihilists that this exercise machine does not help you lose weight and get rid of your tummy? Of course it doesn't help if

• use the hula hoop irregularly;
• twist it two to three minutes a day;
• eat buns and sweets.

Nothing will help with this approach.

Hoop training has contraindications:

• You should not use the gymnastic device on a full stomach or during menstruation;
• Hula hoop exercises are not recommended for older people;
• the hoop should not be twisted immediately after childbirth and during pregnancy;
• If you have problems with the spine or diseases of the pelvic organs, you should consult a doctor before classes.

Does a hoop help to remove belly fat: instructions for action

How to tighten the skin on your stomach and remove excess fat using a hoop? The secret to being slim is in proper use. So, recommendations for using the hula hoop:

1. The range of movement of the waist should be minimal.
2. The simulator needs to be turned on an empty stomach. In addition, after class, do not eat anything for two hours.
3. The hula hoop spins as follows: legs stand together, hands behind the head, back straight.
4. The hoop is rotated using circular movements (clockwise). There is no need to move your body back and forth.
5. Movements should be rhythmic and calm. You cannot twist too sharply: it is dangerous for an unprepared back.
6. You need to twist the hula hoop using your waist. And only the waist. Train yourself not to help with your breasts and buttocks.
7. Before exercising with a gymnastic ring, experts recommend doing breathing exercises. You can use this simple exercise: exhale deeply through your mouth, completely pushing out all the air (as if you were inflating a balloon). Then inhale through your nose, filling your stomach with air as much as possible. Exhale again. Repeat four times.

Be prepared for bruises to appear on your stomach and sides after the first classes. This is fine. The skin and muscles are not accustomed to the load. The phenomenon is temporary. So don't be scared and don't quit. Be patient. The bruises will go away, and classes will bring joy. To alleviate suffering, you can take a relaxing bath and soften the skin of your abdomen with cream.

How long does it take to spin the hoop to achieve the effect? The minimum is fifteen minutes, the maximum is thirty. Spinning less is useless, spinning more is harmful.

Which exercise machine should I use? To lose belly fat you need a special hoop. It should have bulges or massage balls. The optimal weight of a hula hoop is one to two kilograms. Light models give practically no results. And more difficult ones will become torture for beginners.

Note!

What to do if you don't know how to spin a hoop? Study. Try again and again. Keep pushing despite setbacks. In time everything will work out.

How to spin a hoop correctly

To achieve a flat stomach and slim waist, regular exercise is necessary to ensure that the muscles in the abdomen and sides become strong and toned.

As your training level increases, you can move on to spinning a heavier, more massive hoop. Working out with him requires a lot of physical effort. Elastic inserts from the inside of the rim have a massage effect, improve microcirculation, and enhance lymph flow. The skin becomes firm and elastic, cellulite goes away.

You can't get rid of your belly fat by twisting a hoop in a week. You should expect the first tangible results after a couple of months of daily exercise lasting 30-40 minutes.

Hula hoop will help you lose weight: myth or truth

To answer the question, it is necessary to consider in detail the impact exerted by the hoop, the rules for performing the exercise with a hula hoop and the energy consumption when performing it.

Rotation of a hula hoop has a beneficial effect on the human body:

• the ability to coordinate movements improves;
• body control skills are developed;
• a sense of rhythm is formed;
• in the place where the effort is applied, the muscles are strengthened, tightening the skin and preventing the development of cellulite;
• muscle groups of the abdomen and back are worked out;
• local and general blood and lymph flow improves, helping to reduce the subcutaneous fat layer;
• Due to the gentle massage effect, intestinal motility improves, preventing constipation and indigestion.

Twisting a hoop will help reduce body fat if:

1. The hoop is chosen correctly: weighted massage hoops are suitable for weight loss, while soft hoops are used when working on stretching, and light gymnastic hoops are used for a general strengthening effect on the body.
2. The technique is performed correctly: the hoop should rotate only due to the work of the abdominal muscles. The smaller the distance between the feet, the greater the number of muscles involved in the exercise, because it is also necessary to maintain balance by stretching out in a string. Of course, you should start from the middle position (slightly wider than your shoulders) and gradually reduce the distance.
3. Proper breathing: it is better to have an open window or in nature; let fresh air pass through your lungs; you should not hold your breath. A large amount of incoming oxygen helps the body burn fat more intensively.
4. The tempo is chosen correctly: the movements should be dynamic, it is advisable to twist the hoop alternately right and left, changing direction every 3-5 minutes. You can enhance the effect of the hoop by standing on one leg or dancing while spinning it.
5. The time is chosen correctly: the minimum time for one approach should not be less than 10-15 minutes, two or three approaches per day. The number of approaches can be increased, but the time of one approach should not be reduced.
6. Proper nutrition is maintained.

What results can you get?

On average, to burn 100 kcal you need to spin the hula hoop intensely for 10 minutes; an exercise at an average pace burns 55-58 kcal (approximately 350 kcal per hour of exercise).

For comparison, in one hour, 170 kcal are lost when walking, up to 400 kcal when cycling, up to 400 kcal, swimming - 400 kcal, running - 490 kcal. Practice and reviews confirm that in one or two months of intense exercise, the waist can decrease by 5-6 cm and 3-4 kg of excess weight will leave the body.

Daily ten-minute rotation of the hoop at an easy or medium pace can remove 1-2 cm from the waist within a month due to the tightening of the muscle corset.

Is twirling a hoop enough to lose weight?

It is not possible to reduce the waist locally only by rotating a hoop: the volume in the waist goes away due to a general decrease in body weight. The feeling of tightness after rotating the hoop occurs due to the redistribution of fluid in the tissues, and for a sustainable result, the exercises should be done daily.

Hula hoop rotation, while not being an independent full-fledged workout, can nevertheless constitute a full-fledged block of it.

When introducing this exercise into a set of measures to reduce excess weight and acquire posture, you should certainly combine hoop rotation with dietary nutrition and loads on all muscle groups: walking, running, fitness. Only in this case will the use of a hoop lead to good results.

What can you expect from spinning a hoop?

• Strengthening the cardiovascular system, since hula hoop exercises are a cardio exercise.
• Strengthening the muscle corset: abdominal muscles, back, thighs, buttocks.
• Helps reduce waist size by toning muscles.
• Reduces the percentage of body fat with prolonged and regular exercise.
• Improves blood circulation in internal organs.

Important. For any dysfunctions and inflammations of internal organs, or recent surgeries, including childbirth, hoop training is contraindicated.

Exercises for weight loss

It is better to use a massage hoop for losing weight not only in the waist and sides, but also for other areas, because a beautiful waist alone is not enough to improve the contour of the figure.

Exercises for the waist area:

1. The simplest exercise is to quickly rotate the ring on your waist throughout the class. You can alternate the direction of rotation: first 5 minutes to the right, then 5 minutes to the left, etc.
2. Rotate the ring and walk around the room.

The best effect is achieved if during exercise you hold your arms above your head and tense your abdominal muscles.

How to properly twist a hoop around your waist - watch the video:

Exercises for legs and lower back:

1. Hula hoop with your legs bent.
2. While rotating the ring, tighten your stomach and alternate lunges forward and backward with your legs. Try to keep your back as straight as possible, using your hands to maintain balance.
3. You can squat as low as possible while rotating.
4. Lower the rotating hoop to your knees and lift it back to your waist using body movements.

If you place your feet close to each other while doing the exercises, this will help to work the thigh muscles, and if you spread your legs wide, the exercise will have a beneficial effect on the buttock muscles.

Hand exercises:

1. March with a rotating hoop, raising your knees as high as possible, while actively working with your arms.
2. Lie on your back, holding the ring in your hands raised high. Stretch up as much as possible, slowly lowering your arms to the right and then to the left, turning your body to follow your arms.
3. Twist the hoop on your hands, moving it along the entire length of your arm.

Making your workouts more difficult

How to lose weight using a hula hoop? You need to gradually increase the load on the muscles and complicate the exercises:

• To lose weight faster, alternate different distances between your feet when rotating. This will ensure higher training results. The feet are placed close to each other - the hips are trained, far away - the gluteal muscles are involved.
• How to spin a hula hoop to burn fat cells more actively? Start rotating the apparatus at your waist, and then lower it to your hips. Next, return it back to your waist.
• Vary the amplitude of rotation. This way you can use the maximum number of muscles.
• Exercises with a hoop for losing belly fat will be more effective if, while rotating, you alternately raise one or the other knee (this works the abdominal muscles better).

Is it possible to lose weight by spinning a hula hoop without increasing the load? Unfortunately no. The body adapts and will no longer respond adequately to exercise by burning fat deposits. Therefore, the priority is to gradually complicate the training and increase the load.

Getting ready to train with a hoop

Never hoop on a full stomach. The ideal time to exercise is two hours after your last meal.

Shoes are not particularly important during such training. It just needs to be stable and comfortable. You can even exercise barefoot or in socks.

But you need to approach the choice of clothes with close attention. At the very beginning of classes, you should not spin the hoop on your bare stomach. This area should be covered with clothing

The ideal option for such training is tight leggings or “bicycle shorts” and an elongated beacon, which should fit tightly. Loose clothing will interfere with an inexperienced hula-khub.

And one more trick, if you are just starting to exercise, but purchased a heavy massage hoop, it doesn’t matter. This projectile can also be used. The only thing is that before such a workout it is necessary to protect the abdominal area. To do this, you can wear fairly thick clothes or a special elastic thermal belt for weight loss. It will protect your tummy from bruises, neutralize the force of the hoop hitting your body, and due to the “steam room” effect it will promote faster weight loss.

How to spin a hoop correctly: does hula hoop help you lose weight?

Back in the last century, in the sixties, talented Americans invented the hula hoop. These were the creators of children's toys A. Melin, R. Knerr. Previously, a hula hoop was called a hula hoop. Why? Because the movements that girls perform while rotating the hoop are similar to the famous Hawaiian dance. A massage hoop differs from a regular hoop in that it has special convex devices inside its surface for influencing the body.

Hoop for weight loss

You should do the exercises correctly, and choose a heavier hula hoop. Then you will be able to lose weight much faster than with a regular hoop that we know from childhood (hollow inside and light). When performing rotations, the main thing is not to be lazy. If exercises with this equipment are not frequent and last only about five minutes a day, and the diet is not followed, then there will be no weight loss.

You should perform rotations every day, you will have to learn how to spin the hoop correctly, and reduce the usual portions that you are used to eating, especially at dinner. According to user reviews, thanks to the hula hoop, many girls managed to remove several centimeters from the waist and hips. Training with this massager is equivalent to fitness classes.

It is recommended to perform movements rhythmically, then all the cells of the body become toned, the pulse quickens, the strength of breathing increases, which leads to an acceleration of metabolism, i.e. Fat mass is burned, muscle tissue is strengthened, and overall body volume decreases. The local effect is strikingly noticeable. For example, if you twist a hula hoop on the waist, this part of the body decreases; on the hips, the size of the hips decreases. Experienced trainers advise using a hoop with bodyflex; in this case, the process of losing weight happens even faster.

You need to be prepared for the fact that you won’t notice immediate results immediately after your first hoop training. To lose weight, you need to exercise for a long period of time. On average, in order to remove a centimeter from your waist and hips, you will need to hula hoop for about two months. And at the same time, training will not exhaust you too much, because you can combine it with watching your favorite television shows or programs.

How to spin a hula hoop?

The benefits of hula hoop

Does a hoop help you lose weight? Without a doubt. This hoop makes it easy to perform gymnastic exercises to reduce excess body weight. Just 30 minutes of hoop training can burn 200 to 300 calories. The projectile quickly eliminates cellulite deposits on the buttocks, hips and waist.

But that's not all. The hula hoop is a universal tool. Additional benefits of the hoop are as follows:

• posture improves;
• abdominal muscles are trained and strengthened;
• in places of contact, the elasticity of the skin increases;
• the flexibility of the spine improves;
• by massaging the tissues, their blood supply is activated;
• the vestibular apparatus is strengthened;
• the functioning of the heart and blood vessels improves.

To get the expected results, you need to choose the optimal type of hoop. This will make your workouts more effective and less exhausting.

Optimal set of exercises

Hula hoop exercises don't have to be monotonous. To achieve a noticeable effect, you need to force as many muscles as possible to work. It is recommended to perform a set of exercises.

Exercises for the hips and waist

Most people buy a hoop to work on a problem area - reducing volume, tightening weakened muscles. They start with basic techniques and gradually switch to more complex ones. A complete workout should include the following exercises.

1. Basic exercise. Start the lesson with the most common rotation. When the muscles warm up, move on to other exercises.
2. Back and forth. Starting position – back straight, one leg extended forward, knees slightly bent. The rotation path is at waist level. To maintain movement, weight is transferred from the back leg to the front leg and vice versa. The position is changed by putting the other leg forward.
3. Legs wider than shoulders. Starting position – back straight, legs wider than shoulders. The rotation is supported by the movement of the hips strictly to the sides. The movements are intense - when rotating, the hoop hits the hips. Look forward, watch your abs - keep them slightly tense.
4. Change of direction. Perform five rotations in one direction, stop and change direction. Do several repetitions. There is an increased load on the muscles, the abs and the entire thigh area are trained perfectly. They try to place their legs as tightly as possible.
5. With a squat. Feet shoulder-width apart, back straight, shoulders back. Unwind the hoop. Without stopping the rotation, they begin to gradually squat. You need to sit down as low as possible. In this position, continue to spin the hula hoop for a few more minutes. The exercise is not easy, but it helps speed up the weight loss process and uses the muscles of the entire lower body.
6. With offset. They begin to rotate the hula hoop at the waist. Allow it to fall a little lower, to the level of the hips, perform a few turns and lift it up again. Perform at least 10 repetitions. Change direction of movement and perform another 10 repetitions. Exercise reduces fat deposits in the abdominal area.
7. "Arrow". Another exercise to work your abdominal muscles. Back straight, legs together. They unwind the hula hoop and rise on their tiptoes. Hands with folded palms are raised up as much as possible. The body resembles an elongated string. It is enough to do the exercise for about 10 minutes a day.
8. Rotation with walking. Start regular spins. When the hoop spins well, step forward without stopping the rotation. Gradually the number of steps increases. You can walk both forward and backward.

By doing these exercises with a hoop every day, in just a few weeks you will notice the first changes - your stomach will tighten, unsightly “ears” on your thighs will disappear, and flabbiness will disappear.

Additional exercises for other muscle groups

Supplement your classes with exercises to work other muscle groups if you do not intend to use other sports equipment.

• Rotation overhead. Place the hula hoop on the floor and grab it with your hand. Raise your outstretched arm above your head, holding the hoop parallel to the floor. Spin it once and pick it up again. Repeat several times and change hands. The second option is to rotate the hoop on one hand. They insert their second hand, pressing it close to the first. Rotate without stopping for two to five minutes. Gradually the exercise can be complicated. At the same time, squat, lunge, and try to stay on one leg.
• Rotation in hands. Hold the hula hoop in front of you, parallel to the floor. Move it clockwise, bring it behind your back, grab it with your other hand and complete the circle. Repeat the exercise several times. Once mastered, make it more difficult by walking, squatting and lunging.
• Jumping. Everything is simple here - use a hoop instead of a jump rope. For this exercise you need a hoop with a fairly large diameter.

Don't forget to warm up before you hula hoop. Any exercise is best done on well-warmed muscles. This will not only make your workout easier, but also increase your efficiency.

If you are expecting an immediate effect, you may be disappointed. As with any other sports equipment, systematicity is important when working with a hoop. Daily workouts of 20–40 minutes in combination with a diet will soon give long-awaited results - your body shape will become more toned, excess weight will go away, and your skin will become elastic.

Today, the hoop has become so popular that almost every third girl has one. And every second person plans to purchase such sports equipment

But buying is half the battle; it is important to learn how to twist the hula hoop correctly, otherwise there will be no benefit. How to do this?

How to quickly learn how to spin a hoop? Video

If you don't know how to spin a hoop, be prepared for it to fall constantly at first.

You will need comfortable clothing, a well-ventilated and spacious room, preferably equipped with a large mirror. And, of course, the simplest plastic hoop in size.

• Take your starting position. Place your feet hip-width apart and keep your back straight. Lower the hoop from above so that you are exactly in its center. You must grab the projectile with your hands from above
• Push the hoop firmly to one side. It should touch your waist
• Perform rotational movements only with the abdominal muscles. The chest and hips must be fixed
• The smaller circles you draw with your waist, the more effective the exercise will be.

If you feel the hoop falling, try holding it without using your hands. For this:

• bend your knees slightly and use your hips to throw the projectile up
• accelerate your waist rotation and thus hold the machine

How many calories are burned when spinning a hoop?

If you were wondering how many calories are burned when you spin a hoop, then I will tell you the figure that I found while trying to find out how many calories a hoop burns in 15 minutes. When twisting it during this time, but only weighted or massaged, you will spend 100 kilocalories, which are equal to a whole (albeit small) Milky Way chocolate bar.

Since there is now a variety of shapes and styles among hoops, I will briefly discuss what they are like to make it easier to choose the most suitable one.

How long to spin the hoop?

To get rid of your belly, it is recommended to rotate the hula hoop regularly - at least 20 minutes 2-3 times during one day, since the acquired skill of rotating it is not enough for weight loss. It is necessary to train the muscles so that they are able to withstand further physical activity and do not lose the ability to burn fat.

Gradually increasing the amount of time you exercise prepares your skin and muscles to lose weight around your waist. Beginners who have acquired the skill and are spinning a hula hoop without falling should start adjusting their exercises from 2 minutes a day and increase the duration of rotations by 2-3 minutes a week, taking into account the increase in training.

Some people are in a hurry to lose weight in 1-2 weeks and make a big mistake when they wrap tape around their waist, without having the necessary training, and then spin a weighted hoop for about 30-40 minutes. As a result, due to such excessively intense training, they suffer from pain in the sides and muscles, and bruises appear on the waist. In this case, you have to give up classes until the body is ready to endure new loads, which does not bring any results and leaves severe pain.

With stable, correct training and a gradual increase in the time of hoop rotation, the result reaches the following indicators: in 40-50 minutes of continuous free rotation, a person loses 450-500 calories and removes from 0.3 to 0.5 cm from the waist.

You should also pay attention to increased appetite after exercise. This is a completely normal reaction: the body signals hunger due to wasted energy. Therefore, in order for the training not to be in vain, it is necessary to choose the optimal diet, which will include foods rich in proteins, fiber and carbohydrates, and divide the training into time intervals (for example, 3-4 times a week), in this case the increase in their effectiveness

Therefore, in order for the training not to be in vain, it is necessary to choose the optimal diet, which will include foods rich in proteins, fiber and carbohydrates, and divide the training into time intervals (for example, 3-4 times a week), in this case the increase in their effectiveness.

Negative effects of a weighted hoop

Changing the loads is useful, but the unpleasant fact is that spinning a weighted hoop is harmful. There are several reasons for this. Firstly, they are not so easy to make at a certain weight. The calculation is based on size, material and weight. And improper distribution of the load will only harm the body.

Secondly, according to its purpose, the hoop only allows you to give the figure the desired shape. By making it heavier, instead of giving it a shape, you can achieve the beating of body tissues. And it’s good if it costs only bruises.

A very heavy hoop can even crush internal organs. The main impact among all organs will be on the kidneys, which can later result in pain and problems with bladder control. Thirdly, there will be blows to the back, which can cause growths and hernias on the spine. You only need to exercise with the right exercise equipment and not be greedy in purchasing the right ones.

In the last article, I was worried that I’m not particularly a fan of strength sports, but having decided that sports are multifaceted, there are enough varied activities for everyone, today I will start making a selection of other also useful types of sports activities, most of which are available to everyone and which I do (I tried ;) herself.

Let's start with the well-known and affordable waist hoop. It was invented quite a long time ago in the late 50s of the last century by the American Richard Knerr. Although the “ancestors” of the hoop were known since time immemorial, they were made of wood and used by many peoples during dances.

Information to prepare for classes

Even if you have been able to spin a hoop since childhood, do not rush to rush into the fight against extra pounds. To get the desired result, you need to become familiar with the rules that must be followed when choosing equipment.

Types of hoops

For those just starting to train, it is recommended to choose a lighter hoop. Gradually, the load can be increased and a weighted apparatus with additional massage functions can be purchased. Today, manufacturers offer several varieties of them.

Hoops can be:

• plastic;
• aluminum;
• iron.

The first two types are the easiest and therefore suitable for beginners.
However, they are ineffective even with long-term exercise, as they provide too little stress on the abs. When the abdominal muscles are sufficiently trained and ready for greater load, you need to change the sports circle to a heavier one. Weighted specimens may have different weights, but it should not exceed 2 kg. This option is recommended for girls who already have abs, and the better they are trained, the heavier the projectile should be. But you should not overestimate your strength, and if you quickly get tired during exercises, then it is better to reduce the load in the first days of training and then increase it gradually.

You can weight a hoop, especially a plastic one, yourself as follows:

• you need to make a small cut in the plastic (preferably in the outer part of the circle);
• pour sand or grain inside;
• Fill the hole with plastic glue or wrap it with electrical tape.

A very popular option is a folding hoop, which is convenient to store and transport. Such sports equipment folds up quickly and easily, and can also be disassembled without any effort. You can take it with you everywhere and conduct classes even on vacation.

Another type of hoop is a massage hula hoop. It is ideal for shaping a slim waist. Its effectiveness is due to the following features:

• special balls are built into the inner surface of the circle;
• the effect of these protruding balls on the abdominal muscles creates the necessary massage;
• With regular exercise, fat deposits are broken down, blood circulation is normalized and the skin tightening effect is achieved.

Some models of modern hula hoops are equipped with special sensors that record:

• how many revolutions are made;
• duration of classes;
• number of calories burned.

What you need to know before starting classes

There is virtually no risk of injury when practicing with a hoop. After all, while doing the exercises, you cannot fall or hit yourself. This means that this sports equipment is minimally dangerous. It is very easy to use, which allows both small children and elderly people to spin the hoop.

For home exercises, equipment must be selected individually. Yes, it should be the right size. A tall girl needs a specimen with a larger diameter than a short one. To guide your purchase, you need to place the hoop next to it on the floor. At the same time, it should reach the hip - this is the ideal size.

There is another reason why it is recommended to carry out the first classes with a light circle: a heavy version can leave bruises on the skin. To prevent their occurrence, you need to wear thick clothes and wrap a thin scarf or waffle towel around your waist.

Training rules

Having dealt with the types of hoops and which one is best to choose, let’s proceed to the rules of exercises with them.

Here are the tips:

You need to exercise about 1.5 hours after eating, and not on a full stomach.

In this case, you choose the time for classes that is convenient for you. By the way, about nutrition - if you decide to lose weight with the help of a hoop, do not forget that proper nutrition is one of the foundations of losing weight. Normalize your diet, bring it to the rules of healthy eating.

Everyone also determines the duration of the training for themselves, but they do not recommend setting records from the first day.

Beginners should start with 5-10 minutes a day and increase the duration of the lesson, bringing it to 40-60 minutes a day, while simultaneously increasing the load (weight of the hula hoop).

To achieve a good massage effect, you should take off tracksuits, T-shirts or sweaters and put on a top that reveals your stomach.

This way you will maximize the impact on your abdominal muscles.

If the hoop is heavy and leaves bruises, then it is recommended to use a bandage at first.

In general, bruises are an indicator that there is a problem, because any bruise is a vascular hemorrhage, a hematoma, a place where the vessels are damaged and blood does not circulate through them. But what we are trying to achieve is to activate blood flow.

During the lesson, you need to stand in the basic stance - straight, feet together, arms straight out to the sides or behind your head.

Some advise, on the contrary, to place your feet shoulder-width apart, since this position is more comfortable, but some experts do not agree with them. And that's why.

You should twist the hoop with your waist, as if “twisting” it towards yourself. And if your feet are shoulder-width apart, it is indeed easier to rotate, but then the effect of the workout is reduced significantly.

In this case, the rotation occurs with relaxed abdominal muscles, from a push, as they say “butt”, and the desired result - losing weight in the abdomen - is very difficult to achieve.

When rotating, you also don’t need to simultaneously involuntarily help yourself with your arms, shoulders, chest, pelvis - remember that only your waist works.

During training, you should tense your abs and try to engage your abdominal muscles.

Don’t get distracted, think about how slender your waist will be, and don’t forget that you should “twist” the projectile towards yourself, and not rotate it with your whole body.

Our simulator should be rotated from right to left.

There is indeed an opinion that the torsion should be, as they say, on both sides - first in one, then the same amount in the other, so that the symmetry of the body is not broken, as they say.

But since during rotation there is a large load on the internal organs, experts say that a safer method is clockwise. Or is there still no difference, what do you think?

Hula Hoop Exercises

After we have figured out which hoop to spin and how to do it correctly, we can proceed directly to the exercises themselves, and here, as in any fitness, there are many options.

Basic examples of how to twist a hoop for beginners can be gleaned from this educational video, and at the same time admire the results achieved by professionals in this field, real masters for whom the hoop is a part of life.