The stomach and sides are considered one of the problem areas. Subcutaneous fat deposits often accumulate in the abdominal area, which greatly spoils the reflection in the mirror. Finding ourselves in such a situation, we try to find an affordable and effective way to lose extra pounds. The sports industry comes to the rescue, offering many weight loss machines. Today we will talk about one of the simplest equipment - the hula hoop.
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.
Why does fat appear?
Folds of excess fat in the back or lower back are easy to detect. They stick out from under the bra, and the sides begin to hang over the trousers. The reasons for the formation of such folds:
1. Sedentary lifestyle without regular exercise. The back muscles simply stop working.
2. Thyroid gland dysfunction. A serious problem that endocrinologists must solve.
3. High salt content in the body.
4. Severe and prolonged stress, which leads to the production of certain hormones that contribute to the appearance of folds.
Also, folds are formed as a result of general obesity. Before removing back fat, it is worth clarifying the cause of their occurrence, as well as determining the exact location of the folds.
Selecting a simulator
Since childhood, we have all become accustomed to lightweight aluminum or plastic hoops. But such models are only suitable for gymnastics and the development of the musculoskeletal system in children. To target subcutaneous fat, you should use specialized hula hoops:
- Weighted. It weighs significantly more than simple aluminum (from 1 to 3 kg). Thanks to this, the core muscles receive an effective load, and the athlete quickly achieves his weight loss goals.
- Massage. The main feature is the presence of plastic or rubber “spikes” on the inner surface of the hoop. This design has a positive effect on subcutaneous fatty tissue and improves blood supply.
- Magnetic. Externally it is similar to a massage one, but has one addition - magnets are built into the body. The field created by them increases blood flow to the abdominal area, and also has an anti-edematous and analgesic effect.
- Gymflextor. It is a flexible metal base covered on top with a dense thick layer of rubber. Such a hula hoop can not only be twisted at the waist, but also bent in different directions, which allows you to work out almost all muscle groups.
After your first workouts with a weighted hoop, you may notice some bruising on your sides. Don't worry, this is normal. As soon as the body gets used to unusual loads, hematomas will stop appearing.
In the initial stages, we recommend wearing tight, belly-tight clothes or high-waisted jeans. This will help reduce the adverse effects of the exercise machine on the skin.
How to choose a massage hoop
A hoop with a massage effect has a ribbed surface to which balls, rubber spikes, magnets and suction cups are attached, which affect the body in a similar way to the vacuum massage technique.
This device significantly increases the effect of kneading the body, causes active blood flow, which has a positive effect on overall health. Among people who have used a collapsible hoop, reviews are contradictory. That is why, when purchasing a product in a store, it is worth considering that its use will have the desired effect only if the physical activity is correctly calculated and the hoop itself is selected in accordance with the desired result.
If you have not practiced with a gymnastic hoop before, it is recommended to first buy a lightweight plastic model. A lightweight version of the product is usually used to maintain tone. In addition, it must have a suitable diameter.
Models with weights are used exclusively to combat fat deposits. The weight of such a projectile should not exceed 2 kg. When using them, an unprepared body experiences pain that not every beginner can withstand. Sometimes training is accompanied by itching and rashes on the skin. However, this is a temporary effect that will go away over time.
Using a heavy hoop with massage balls or magnets in classes without sufficient skills, the apparatus will often fall, which can cause bruises on the ankles. Having got used to it, people do not experience discomfort from such harsh effects and get excellent results from training in the form of a beautiful figure and good health.
It is better to start training with hoops with light models.
Twisting technique
If you are just starting to practice with hoop, we recommend mastering the basic technique:
- Take the starting position of your body: your feet are in line with your shoulders or slightly wider, your legs are straight, your back is straight, your arms are bent at the elbows and raised to chest level.
- Standing straight, spin the apparatus around your waist. When you feel the hoop slow down and begin to descend, rock your hips slightly to give it extra momentum.
- Don't hold your breath, otherwise you will lose rhythm and drop the machine.
Make sure your abdominal muscles are constantly tense. If you twist the hula hoop on a relaxed waist, there will be no effect.
Start exercising 10-15 minutes a day. Gradually increase the duration. Ideally, hoop exercises should last 35–40 minutes. Number of classes – 5–6 per week. After mastering a simple twist, complicate the exercises by using different foot placements and using heavier implements.
How to remove back fat and lose weight?
If a woman has discovered fat on her back, she begins to wonder how to get rid of it. First of all, you need to pay attention to your lifestyle. It is worth considering whether a woman adheres to daily exercise and proper nutrition. If yes, but folds appear, it is recommended to seek help from a doctor.
In the absence of diseases, you can cope with wrinkles at home using a set of measures:
· nutrition adjustments;
· performing special sports exercises using additional weight or exercise equipment;
· connection of massage, wraps and other procedures.
It’s worth noting right away that results can only be achieved through an integrated approach to nutrition, training, and lifestyle. So, how to remove back fat in women? Only by taking into account the listed recommendations.
Weight loss program with hoop
We offer aerobic training with hula hoops, aimed at quickly getting rid of extra pounds. For training you will need a weighted exercise machine. Turn on some energetic music and get started!
- We stand in the center of the hoop, take it in our hands and hold it at groin level. We begin to march energetically in place. At the same time, we raise the hula hoop above our heads and return them back to our hips. We move for 1 minute. Then we lower the projectile down to the groin and begin to walk right and left. At the same time as we walk, we raise and lower our shoulders. Continue for 60 seconds.
- We stand up straight, stretch out our arms with the hoop in front of us, with our legs hip-width apart. We squat until a right angle is formed between the thigh and lower leg and lift the projectile above our head. Then we quickly return to the starting position. We squat like this for 30 seconds.
- We spread our legs slightly wider than shoulder width. We hold the hoop in front of us, almost close to the body. We take a step with our right foot towards our left and push the machine to the left. We return to the starting position and repeat in the opposite direction. We move rhythmically, without pauses, for 1 minute.
- We hold the hoop with straight arms in front of us. We take our right leg back and lower ourselves into a reverse lunge. At the same time, twist the body and arms to the left. We return to the starting position and repeat with the other leg. Continue for 30 seconds.
- We stand up straight, place our feet close (15–20 cm) and rotate the apparatus at the waist. We spread our arms to the sides. Continue for 2 minutes. We keep the rhythm, try to avoid the hoop falling. Then, without stopping the spin, we slowly turn around in a circle. We move another 60 seconds clockwise and back.
- We lie on our backs, bend our legs, and press our feet to the floor. We take the hula hoop in our hands and raise it above our chest. As you exhale, twist your upper body and tighten your abdominal muscles. We stretch our arms as high as possible. Continue for 30 seconds.
- We spread our legs approximately 60–70 cm. Quickly rotate the hula hoop at the waist. Keep your arms bent at chest level. We add alternating light steps in place to the torsion. We tear off the right foot by 10–15 cm, then repeat with the left. We continue to move for 1 minute.
- We place the hoop with its end on the floor next to the hip. We quickly sit down and pass through the projectile. We straighten up and repeat the movement in the opposite direction. We perform the exercise for 30 seconds.
- We stand up straight and quickly rotate the exercise machine on the waist. If desired, you can add side turns or light steps in place. This is the final part of the training; we choose the duration ourselves. It is recommended to start with 10 minutes of twisting and gradually increase the time with each session.
Perform all exercises one after another, without pauses. Exercise at least 5 times a week. The duration of 1 circle is 20–25 minutes. If it is not enough, perform 2 cycles in a row. To enhance the effect, before starting your workout, apply a fat-burning cream to your waist and wear a special weight loss belt.
Prohibited Products
- Bread
- Flour pasta
- Ready to eat noodles
- Food fried in a lot of oil
- Frozen food
- Processed food
- Cookie
- High glycemic index foods
- Canned foods
- Alcohol
Apart from changing your eating habits a little, you should also improve your lifestyle. You can remove harmfulness from food, but removing harmfulness from yourself is even more difficult. Write your goals on sticky notes and post motivational quotes in every corner of your home. Sleep well, soundly and enough, don't check your phone as soon as you get up, do what you enjoy and give yourself time. And most of all, love your body. Learn to take care of him. And then you will be able to admire not only pictures with beautiful bodies, but also your reflection in the mirror. You don't have to be a certain size or weight, but you do have to be active and thriving. Set this as your goal, NOW! You can lose weight in different ways and methods, but the main thing is to love yourself. Good luck!
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Pros and cons of hula hoop classes
The main advantage of the projectile is the high-quality development of the abdominal muscles, back, buttocks, hips, as well as small stabilizers. The exercise machine is perfect for beginners and home fitness. In addition, the hoop promotes:
- increasing the flexibility of the spine;
- maintaining physical activity for many years;
- correction of posture;
- strengthening the cardiovascular system;
- improving intestinal motility;
- reduction of subcutaneous fat;
- getting rid of cellulite.
Medical contraindications to hula hoop exercises include pregnancy and the first 2 months after the birth of a child, abdominal surgery, diseases of internal organs during periods of exacerbation, heart failure, and injuries to the musculoskeletal system.
Authorized Products
- Vegetables – cauliflower, broccoli, bok choy, pumpkin, onions, eggplant, spinach, radishes, spinach, carrots and beets.
- Fruits – watermelon, apple, banana, pineapple, plum, peach and berries.
- Protein – eggs, fish, soy, tofu, mushrooms, chicken breast, turkey, legumes.
- Dairy products - skim milk, low-fat yogurt, buttermilk, homemade ricotta and cottage cheese.
- Nuts and seeds – walnuts, almonds, pecans, pine, macadamia, hazelnuts, chia seeds, flax seeds, sunflower seeds and pumpkin seeds.
- Whole grains – brown rice, red rice, black rice, oats, buckwheat, wheat flour and sorghum.
- Fats and oils – olive oil, rice bran oil, peanut oil, sunflower oil and almond oil.
- Herbs and Spices – Cardamom, cinnamon, star anise, mint, fenugreek, cumin, coriander, turmeric, cayenne pepper, black pepper, white pepper, mace, nutmeg, saffron, cilantro, rosemary, thyme, basil, oregano and sage.
