The art of using a hoop has come to us from ancient times: during excavations in Ancient Egypt, archaeologists found objects that were similar in size and shape to the hula hoops that are familiar to us. It is likely that with their help, Egyptian women improved the grace and elegance of their bodies.
Today, many Russian women successfully use hula hoops for weight loss. What is its use based on?
Hula hoop for weight loss: 5 tips for beginners, choosing a hoop, reviews
What is a hula hoop? When and how to start using a hoop?
At its core, a hoop is a metal or plastic ring of a certain diameter and thickness. It is convenient to twist it at the waist, but with some skill you can learn to hold the rotating hoop on other parts of the body.
The main use of a hoop is to create a slim waist.
Hula hoop exercises for weight loss can be combined with any other types of physical activity, diet and various cosmetic procedures.
Removing the belly and sides
A waist hoop with balls effectively combats problem areas in women. In order to speed up the process, it is recommended to hula hoop on an empty stomach. The abdominal muscles will work better if you expel excess air from the abdomen. To do this, make it a rule to do a simple exercise before training. Inhale deeply through your nose and inflate your belly as if it were a balloon. Then deflate and do the exercise again. 4-5 repetitions are enough.
During your workout, work hard and don't let your abdominal muscles relax even for a single second. You can additionally use a thermal belt, it will improve the results and protect against hematomas. You shouldn’t rely only on physical exercise; trainers recommend adjusting your diet. After completing classes, do not eat for at least another 1.5 hours.
In order for weight loss to be smooth, do not exercise for too long. It is better to abstain from workouts lasting more than an hour, especially at the initial stage of weight loss. If the extra pounds have stopped falling off, despite diet and regular exercise, you just need to wait, soon the scale arrow will start moving to the left again.
Types of hula hoop
First of all, gymnastic hoops are divided into plastic and metal. Its weight depends on what the hoop is made of. Lighter equipment is suitable for beginner athletes, and the heaviest equipment is suitable for those who are good at holding it. A weighted hoop can weigh up to 2.5 kg.
Lighter equipment is suitable for beginner athletes, and the heaviest equipment is suitable for those who are good at holding it.
The outside of the metal rings is often covered with a soft material or rubber lining, which may have special massage ridges.
Hoop with massage ridges
Soft hoops do not leave marks on the body and do not cause discomfort. But hoops with an uneven surface massage tissue better and accelerate the breakdown of fat.
Hoops with an uneven surface massage tissue better and accelerate the breakdown of fat.
1- Hoop with straight rubber lining
A straight hoop can have different weights.
Hoop with straight rubber lining
2 — Hoop with wavy rubber lining
Small protrusions are added to the classic hoop for additional massage.
Hoop with wavy rubber lining
3 – Hoop with magnets or massage balls
Balls are added to the hoop for a sufficiently strong massage.
Hoop with magnets or massage balls
For convenience, some manufacturers produce folding rings. They are convenient to take with you on a walk or playground.
Some types of hoops consist of prefabricated segments
And to monitor activity, hoops with built-in calorie counters are produced. They help evaluate the effectiveness of each workout.
Hula hoop for weight loss
The use of a hoop in the process of fighting excess weight is based on the fact that:
- in the process of its rotation, the muscles of the abs, hips, and back work, energy is actively consumed;
- in contact with the body, it massages soft tissues, accelerates blood flow and metabolic processes in them, and has an anti-cellulite effect.
- Active massage tightens the skin on the abdomen
- The more often and more actively the hoop is used, the faster the figure takes on slender shape.
Pros of using a hula machine for weight loss
Relatively affordable price (compared, for example, with an exercise bike, treadmill or fitness club membership).
Ease of use (you can use the hoop at any time convenient for you at home, for example, while watching TV).
Spin the hula hoop even while watching your favorite TV show
You don’t need to have any physical training to use it; you can start training with a hoop in any physical form (this can be a significant plus for many, since you can regulate the load yourself).
Proven effectiveness (with regular exercise, your waist will definitely become thinner).
Watch the video, which explains in detail the advantages of using a weight loss machine:
The hula hoop simulator has many advantages: it is convenient to use at home, you can have any physical fitness at the time of starting classes, purchasing it is cheaper than a subscription to a fitness club.
From the history
Hula Hup
(hula hoop) is a very simple and effective sports hoop exercise machine. It was invented and “released” by Richard Knerr and Arthur Merlin (co-owners of the Wham-O company) in 1957 in the USA. Or rather, the word “invented” is not entirely correct. They just heard about a bamboo ring, with the help of which Australian athletes develop their waist, back and abdominal muscles. The partners developed their version of the ring and its first tests took place at a Pasadena elementary school. Hula Hoop conquered the American market very quickly, Wham-O's business took off, producing 20,000 hoops a day in seven countries around the world. The idea of Knerr and Merlin was picked up by other companies, they released their own modifications and the number of sales of hula hoops reached a quarter of a billion units in 4 months!
The word hula hoop
comes from the merger of two words: hula, the name of a Hawaiian folk dance, and the English hoop - hoop. In Russia, they learned about hula hoop in the early 60s. The hula hoop became popular in 1964 after the film “Welcome or No Trespassing,” because of the episode in which a girl watches with resentment as another masterfully twirls a hula hoop, throwing it from foot to foot.
How to spin a hula hoop correctly for weight loss
The first thing you need to know for those who decide to use hula hoop for weight loss is how to exercise it correctly.
It is important to follow three simple rules:
- At the initial stage, training is not carried out “on the naked body”.
- After your last meal, at least three hours should pass before training.
- You should start the lesson with a simple warm-up and breathing exercises (deep inhalations and exhalations).
For the rest, you can trust your intuition. The main task of the athlete is to hold the hoop at waist level, rotating the body and hips.
By changing the speed and amplitude of movements, you can change the speed of rotation of the projectile. You can vary its position at the waist, slightly lowering it down and lifting it up.
Starting with a few minutes of rotation, you can increase this interval to 10-15 minutes, thereby increasing the effectiveness of your training.
Using the hula hoop correctly
The best hula hoop exercises[edit | edit code]
A warm-up warm-up, best done with a massage hoop. To begin the exercise, grab the hoop with both hands and bend forward, keeping your back as straight as possible. Such movements will make your waist more flexible. Also make a series of turns to the sides, rolling the hoop along your back. The massage will relax the waist muscles and allow you to better control them - just as heated plasticine better obeys the hand of a young sculptor.
This exercise is fundamental to hula hoop training. You all know it, and you should have tried it at least once in your life. Put on the hoop and stand in the starting position, and then release it, starting to rotate your hips to the sides, following the direction of rotation. When the rotation of the hoop leaves no doubt that you can hold it, raise your arms up and try to pull yourself up. Try making different movements during the rotation, speeding it up and tensing your muscles more.
Effective fat-burning exercises: while spinning the hoop for weight loss, tense the muscles of your lower abdomen and lunge backwards alternately with your legs. Don't forget to keep your back slender, don't disdain using your hands - this is very important, just like when running. Thanks to these exercises, most of the body's muscles are activated and weight loss is significantly accelerated.
Maintaining balance with a hoop is an excellent, and not at all easy, exercise, because you need to do it while standing on one leg. Balance with your arms and bend forward and backward without losing your hula hoop. This training strengthens the vestibular apparatus and allows you to learn to control several muscle groups at once and separately from each other. After it, any other exercises with hula hoop will become much easier.
Take a deep breath, spreading your arms out to the sides and raising them up. As you exhale, relax your arms and let them fall - such movements help expand and contract the chest, helping you breathe even deeper. This preventative sports breathing helps you relax and strengthens your lungs and heart.
It is not classified as an exercise, but dancing with a hoop performed during the class perfectly tones and corrects the figure. If there is enough free space around you, do not stand still, dance actively, confidently moving your hips and arms.
By the way, it is precisely thanks to the rapid weight loss in problem areas that not only women need to spin the hula hoop, although it is believed that this is “female” training. Men who want to get rid of their beer belly can use a hula hoop to do this.
Use with caution (possible contraindications)
Since it is impossible to properly twist a hula hoop for weight loss without straining your back and abdominal muscles, you should be careful when using it if you have:
- diseases of the gastrointestinal tract, accompanied by pain and discomfort;
- diseases of the spine;
- pain in the back associated with muscle spasm, pinching of the spinal roots.
- Hoop training is contraindicated for those who suffer from kidney stones and pregnant women.
- If you have diseases of the cardiovascular and respiratory systems, you need to listen to your well-being during hoop exercises.
Projectile damage
Of course, it is important to understand that, like many other equipment, the hula hoop has certain contraindications. “In general, before using hula hoop in your training, you need to know for sure that you have no contraindications to it. So, for example, hula hoop can aggravate the situation if you have any problems with the digestive system, diagnoses in the field of gynecology and problems with the spine are diagnosed,” notes Olga Egorova.
In addition, you should refrain from this type of training if you are pregnant, and twirling a hoop is undesirable both in the early and late stages. If we remember again about gynecological problems, it is believed that the hoop causes the greatest danger in cases of uterine fibroids. It is also worth refraining from such activities against the background of exacerbations of kidney diseases, as well as during menstruation.
Fitness while walking. We train leg muscles Read more
But in principle, in order to avoid problems, you should consult your doctor about using this option. If you receive a ban on its use, you should not be upset. “You can lose weight and have a beautiful waist without resorting to hula hoop. In this case, performing functional training in combination with proper nutrition will help,” notes the fitness trainer.
Hula hoop for weight loss: reviews
For girls who have used hula hoops for weight loss, the reviews boil down to the fact that this apparatus really helps to get rid of excess weight and form an ideal figure, but only in combination with other activities aimed at achieving the desired result. It cannot replace active exercise and diet, but serves as a useful addition to them.
I definitely do the hula hoop. It is he who will help you achieve that desired thinning at the waist for any figure.
Although I am generally slim, unfortunately my tummy hangs after pregnancy. I bought a hoop quite heavy, with pimples. I spin it a little for 5 minutes a day. In general, I like the effect, my waist has become slimmer. (Maria G.)
Types of hoops
Which hula hoop should you choose to quickly lose weight? Today the range of such shells is impressive. You can buy a regular metal hoop, a massage hoop, heavy, folding, magnetic or soft. There are plenty of options. Let's take a closer look at each of them.
Metal
The iron hoop is presented in the form of a light hollow tube. This is the best option for those who are just starting to take their first steps towards a slim figure. It is the most affordable in terms of price and is available in any sports store.
Massage
Such a hoop with spikes and suction cups is also called a relief hoop. Due to the peculiarities of its design, the projectile accelerates metabolism by activating blood circulation. A massage hoop for weight loss weighs on average from 1.5 to 2 kilograms.
Weighted
This is a heavy projectile, the weight of which, as a rule, starts at two kilograms. The benefits of it are obvious - the abdominal muscles are worked out very well, and fat folds on the waist and hips quickly disappear. This hula hoop for weight loss, reviews of which you can read on the Internet, is best suited.
Its only drawback is bruises in the initial stages of training. However, after three sessions they completely disappear, as the body adapts to the load.
Folding
A folding weight loss hoop is an incredibly convenient piece of sports equipment that you can always take with you. It is made in the form of removable segments, which makes it possible to further adjust its diameter (this is done by removing excess parts). The segments are presented in the form of hollow tubes. If desired, they can be made heavier by filling them with grain or regular sand.
Magnetic
These hoops are equipped with special inserts that form a magnetic field. Thus, it is possible not only to speed up metabolism, but also to improve blood supply to problem areas. Ultra-weak currents gently affect the body and contribute to its active enrichment with oxygen.
Soft
This sports equipment is made of soft reinforced rubber. There are hollow areas inside that are filled with air before training. The hula hoop becomes very elastic and flexible, which allows it to be used not only to combat cellulite, but also for stretching exercises.
Which hoop is more effective for weight loss? According to experts, all of the above-described equipment allows you to get rid of excess weight. But still, the best results can be achieved by practicing with massage and heavy hula hoops.
