How to choose the right hula hoop for weight loss - which one to choose based on weight and height, how to twist it?

The hula hoop, or hoop, is a popular inexpensive and effective exercise machine today. The modern market offers these products in a wide range, so people who want to start training with this apparatus need to know how to choose a hula hoop, learn how to twist it and for whom it is contraindicated. We will talk about this and much more further.

What is a hula hoop for?

Anyone who is interested in purchasing a hula hoop knows that the main purpose of exercises with this machine is to lose weight and form a beautiful waist, but in addition to this, this hoop has many more useful properties.

Exercises using hula hoops contribute to:

strengthening the muscle corset in various areas (buttocks, legs, back and, of course, abs);
burning hated calories and fats;
improving blood circulation processes;
intensive training of the respiratory organs, cardiac muscles and vestibular apparatus;
reducing the volume of the hips, waist and abdomen;
prevention of varicose veins;
positive effect on intestinal function.

The result will not keep you waiting

In order to consolidate the effect, you should follow the correct diet and devote a little more time to training, forget about bad habits.

Have you tried to lose weight over and over again, but any results you achieve just don't last? There is a solution: stop trying to lose weight by changing only the external factors - your diet and physical activity - and instead find someone who can help you understand what is going on in your head that makes you break the schedule or not exercise. activity. Who can help you get to the root of overeating? Behavioral Advisor. Currently, there are many support groups, and you can also find like-minded people among friends and acquaintances. The main thing is to understand that unhealthy diets will not lead to anything good.

Types of hula hoops

Depending on the goals of the person who wants to buy a hula hoop, you should select a model.

The following types of hoops exist:

Ordinary . The simplest and most comfortable hoop model. You can buy such a hula hoop at any sports store. Conventional hoops are made of plastic or metal. The weight of a regular model is no more than 1 kg. This projectile is perfect for children and beginners.

Weighted hoop . The weights present in hula hoops are divided by weight. The maximum weight of the hoop should not exceed 3 kg. Such projectiles are necessary in order to increase the load. You should not start with such hoops; they are used only after the muscular frame has been strengthened using simple models.

Massage. These hoop models are recommended for professionals. Such projectiles are produced only with weighting and with designs that allow stimulating problem areas, which are balls and protrusions made of glass, rubber or plastic. Such massage elements enhance blood circulation processes, increasing the effect of the exercises performed. Massage balls help you deal with cellulite. Without proper preparation, training with such a simulator can result in pain and bruises.

Flexible . This type of machine can be used to train various muscle groups. Usually a disc with exercises is included with such a product.

Jimflexor or inflatable. This type of simulator is made of reinforced rubber. During training, this structure can be inflated with air. The hoop of this model allows you to train various muscles, which makes it universal.

Collapsible or foldable. This type of design is very similar to ordinary hoops. The main difference between a folding hula hoop is that it can be folded in half or even four times. Storage and transportation of such a simulator is much more convenient, because it takes up little space.

Hoop with built-in counter . The counter in this case provides information about the number of turns of the simulator, the speed of movement and even counts calories. This meter works thanks to two batteries. With the help of the information provided, it will be possible to make classes more effective and achieve the desired result much earlier.

Choosing the right one

How to choose a hula hoop for weight loss, and what nuances should you pay attention to? To quickly correct your figure, we advise you to consider the following:

There must be a complete absence of unpleasant sensations when working with the projectile. Rotation of the hoop should be comfortable. Therefore, do not hesitate to test the hula hoop right in the store before purchasing it.
Don't forget about the weight of the hoop - beginners should buy a lightweight tool to avoid excessive stress on the spine. It’s better to hold off on heavy hula hoops (until your body gets used to it).
The optimal weight of the projectile for most workouts is 1.5 kg. In the beginning, it will be quite enough to benefit from the exercises.
Heavy metal or massage hula hoops can only be used when the level of training allows. They are in demand among experienced and well-trained athletes, but not among beginners.
Pay attention to the cost of the hoop. To find out how much a hula hoop for weight loss costs, compare prices in different stores. There is no point in buying too expensive models, since for the most part they are no different from their cheaper counterparts.

If you want to choose a universal tool for all occasions, then pay attention to a plastic hoop with massage balls. It is bought most often.

How to choose a hula hoop

There are a huge number of different types of hoops on the market, differing in size, weight, color, shape, design and material.

The choice of one model or another should directly depend on the physical fitness of the person who will spin it.

Model for beginners

For people who do not play sports, hoops without massage or weighting elements are suitable. In the first stages, you need to get used to the projectile, learn how to rotate it, and for this a regular hoop weighing up to 1 kg is perfect. If you immediately grab a heavy exercise machine, you can tear the oblique muscles in your abdomen and damage your internal organs.

It is necessary to increase the weight of the projectile only if:

you will gain confidence during training;
the hoop will stop falling;
A 20 minute workout will be easy.

To make a regular hoop heavier, you can make a hole and pour sand or peas into it.

Projectile mass

Typically, the weight of hula hoops varies from 0.5 to 3 kg. The heaviest ones are recommended for training for people with good athletic training who have been training for several months.

The instructions for this simulator usually contain a table for selecting weights depending on body weight. But, despite such recommendations, you should still start with a hoop of minimal weight.

0.8 kg – equipment for training children;
1.6-2 kg – equipment for beginners;
2.5-3 kg – equipment for athletes who have experience training with a medium-weight massage hoop.

During training, you can protect your waist area from bruises and bruises by wearing thick clothing or a thermal belt, which will enhance the effect of training.

dimensions

The diameter of the hoop is calculated depending on the height of the trainee. In order not to make a mistake, you should place the hoop in front of you in the store; its size should reach the navel, but be below chest level.

If we talk about width, then you should understand that it will be much more difficult to keep a wide product at the waist, but a small one, in turn, will force the athlete to make much more movements during training.

Second factor: smooth or ribbed (inner) surface

Those losing weight are better off opting for a ribbed halahup. This type of hoop is usually called a “massage hala hoop”, since due to the embossed inner surface, an active massage is also performed during training. This will allow you to break down subcutaneous fat and activate blood circulation in “problem areas.” That is, the user achieves two results at once - losing excess weight and tightening the skin, getting rid of noticeable cellulite.

Who should not spin a hula hoop?

Unfortunately, in addition to the beneficial properties, training with a hula hoop also has its own contraindications, which you should be aware of before purchasing a hoop.

In order not to cause harm to your own body and health, you should stop practicing with a hoop in the following situations:

Pregnancy. Using a hoop during pregnancy can cause many pathologies and injuries to the child.
Postpartum recovery period . The body after childbirth, especially after a cesarean section, is very weakened, so doctors prohibit hoop training at this time.
Pelvic diseases , such as fibroids, uterine flexion, ovarian diseases, etc. If you still have doubts, you should consult a gynecologist.
Diseases of internal organs . Hoop training is a serious exercise and those who have inflamed intestines or kidneys should avoid such physical activity.
You should also stop exercising during your period.
Condition of blood vessels. If after training with a hoop you notice bruises and bruises, then you should stop training. But if the desire to train is very strong, then you need to reduce the training time and replace the hoop with a lighter one.
Side pain or colic. An incorrectly selected hoop and an illiterate training schedule can cause harm to your health.
Itching and rash. If such defects appear on the skin after performing exercises, then you should stop using the hula hoop and consult a doctor to find out the reasons for such a skin reaction.
Old age is also a contraindication for hula hoop training.
Spinal injuries. Significant contraindications to exercises with a hoop can be various types of injuries, fractures and hernias.

Strenuous training with a heavy hoop that lasts for a long time can cause harm to the spine. If you are not sure that the exercises are not contraindicated, you should seek advice from your doctor, gynecologist and therapist.

What exercises are effective for losing weight

The effectiveness of hoop training depends on the frequency and duration of training. At the initial stage, you will have to study at least 2-3 times a week for 30 minutes. The workout consists of 4-5 approaches with no more than a minute of rest between them.

During classes, you need to change the speed of rotation of the hoop and the direction of movement. This approach allows you to more effectively burn fat in the waist and sides, and develop the vestibular apparatus. For inexperienced athletes, the projectile may periodically fall, and the rotation speed is unlikely to be high. There's nothing wrong with that. Over time, the body will get used to the loads, and movements will become more coordinated and refined.

For beginners, it is better to start with five-minute workouts at a calm pace and with a comfortable range of hoop rotation. You can increase your speed after 1–2 weeks of regular training.

When performing exercises, your back should be straight and your shoulders should be straightened. The legs are located slightly wider than the shoulders. The hoop is placed near the waist. To rotate the projectile, you need to make movements with your waist and hips. The shoulder girdle remains motionless.

When you learn how to hula hoop at a steady pace for more than 4-6 minutes, you can move on to more complex exercises. For effective fat burning, change the distance between the feet, the speed of rotation of the hoop, and the level of location of the projectile - at the waist or hips. Advanced athletes can hula hoop while standing on one leg, but for such training you need to learn to feel the apparatus well and maintain balance.

How to learn to spin a hoop

Small children would be surprised by such a question, it would seem, take it and twist it. But in reality, not everyone can learn to spin a hoop so easily.

In order to learn how to do this, you should use the following recommendations:

The hoop must be placed around the waist, holding it with both hands. Next, you need to take the correct pose: your arms are bent at the elbows, and the hoop is leaning against your back. After this, it is necessary to move the projectile to the left and, without moving it away from the back, sharply push to the right; after the push, the hands should be removed.
When the hoop is launched, you should make circular movements with your body, promoting its rotation. If the hoop drops into the hip area, the exercise should be stopped and started again.

Reviews

I have a weighted one - 2.5 kg. Soft. I do it for half an hour after a run. Every day. No fat on the sides, flat tummy. I recommend everyone to additionally pump up their abs in the gym or at home (if possible), because one hoop is not enough.

I bought a regular hoop. My husband made a hole, put a pack of peas in it, and training became hell. Everything hurts unrealistically after just a minute of twisting. Then my stomach just cramps. I’ve already worn three T-shirts and it still hurts. Well, this hoop.

And why this torment? I just walk for 2 hours a day (walk to work and back too), so I didn’t even have to go on a diet - I lost weight in 3 months. And the waist is normal, and the butt, and the legs. When it’s the weekend and I’m too lazy to go, I get on the exercise machine on the TV. Movement is life!

I have a regular aluminum hoop. This one is from the Soviet period.)) Not heavy, and not light - just right. Moreover, its diameter is about 1.2 m, but I can twist it calmly and easily. Nothing hurts. To be honest, I don’t need to lose weight at all, and my waist is in place, I just like to twist it)). I’ll download an interesting movie for myself, turn it on and spin this hoop back and forth so as not to waste time.

I once bought myself a hula hoop with spikes. Then I walked around with black bruises for a month. My husband said that if he sees me again, he will beat me with this hula hoop. Now I’m spinning the usual one.)) Quietly. And I jump rope. Jumping rope really helps you lose weight.

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.

Contraindications

In some cases, hula hoop exercises can both aggravate and cure diseases. Therefore, if you have any ailments (chronic diseases, injuries), be sure to consult a specialist.

Kidney and liver diseases;
chronic gynecological problems (uterine fibroids, retroflexion);
pregnancy and the postpartum period (2–6 months) - especially if a caesarean section was performed during childbirth;
problems with the spine: intervertebral hernia, vertebral displacement, previous fracture;
damage to the skin: unhealed stitches, abrasions, irritations;
close proximity of blood vessels to the skin (otherwise you will have bruises).