One of the simplest, most common and effective sports equipment for training at home is a gymnastic hoop (hula hoop). To practice with it, no special skills are required, the load is moderate, and the result, subject to regular training, is noticeable. A balanced set of exercises will help you lose weight and tighten the muscles in the problem area.
From the outside, training with a hoop seems simple and boring. But to rotate it requires good coordination of movements and the ability to control your muscles. Only if you use the hula hoop correctly will the exercises be beneficial. Let's learn how to spin the hoop correctly!
Is it useful to spin a hoop?
Hoop, hula hoop, circle - it has many names. The first hoops were not large at all and were made of brightly colored plastic. This is understandable: one of the best gymnastic equipment today was intended for children's games. Now for adults they have become an excellent help in physical exercises, and are also used in choreography and rhythmic gymnastics.
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The benefits of the hoop are impressive - in addition to the obvious effect of losing weight, you get the following bonus:
- relief from back pain, which often occurs due to prolonged sitting at the computer or slouching;
- strengthening blood vessels and the heart, twisting a hoop is excellent cardio;
- improved coordination;
- acceleration of metabolism due to the massage effect on the digestive organs;
- emotional uplift: regular exercise is recommended even for prolonged depression;
- the mobility of the pelvic joints and the flexibility of the spine increases;
- help in the fight against osteoporosis, since hula hoop exercises provide a very gentle load.
Bibliography
- Andrianova O.L., Kamaeva E.R., Amineva L.Kh., Mirsaeva G.Kh., Ibragimova L.A. Efficiency of treatment of obesity in women of reproductive age // Bulletin of new medical technologies. Electronic edition. – 2015. – No. 4.
- Bessesen D.G., Kushner R. Overweight and obesity - M.: Binom Publishing House, 2006.
- Zaikina A.O., Kuznetsov I.A. History of rhythmic gymnastics // Modern innovations. – 2022. – No. 2.
- Ingvar M., Eld G. Eating under the control of the brain. Healthy eating strategies. – M.: Eksmo, 2012.
- Zak, Colleen. We are losing excess weight every day. – M.: Kladez, AST, Astrel. – 2016. – 256 p.
- Caughey, T. K. (February 1960), “Hula-Hoop: An Example of Heteroparametric Excitation,” American Journal of Physics, 28 (2): 104–109
Author: Chernetsov M. A.
Reviewer: reflexologist Kurus A. N.
How long should you spin the hoop?
First, decide which specific hula hoop you will spin. Much depends on the material: duration of classes and possible contraindications. Thus, a hoop with spikes is strictly prohibited for those who suffer from diseases of the abdominal organs. To ensure that effective charging does not turn out to be harmful for you, you need to know what types of hula hoops there are:
- ordinary. They do not have a special name - these are the same hoops that can be found in any school sports hall. Made from plastic or metal, they are lightweight and ideal for those just starting hula hoop exercises. There are no serious prohibitions on practicing with such a hoop;
- weighted. Massive, weight can reach 3 kg. Manufacturers offer both bendable and rigid models. Very useful not only for weight loss, but also for high-quality muscle development. Not suitable for people with lower back and lower back diseases, and you can exercise for no more than 15 minutes without stopping;
- with massage balls. It may leave some bruises on your body at first, but it is guaranteed to get rid of cellulite. If you are not sure about the health of your internal organs, consult a doctor, and only then proceed to training. You can spin a hula hoop with rubber balls for no more than 10-12 minutes per approach;
- flexible simulators. Gymnastics with a hoop that bends includes stretching exercises, working the legs and arms. Equates to weighted exercises, so take a break after a quarter of an hour.
It is recommended to spin a hoop for weight loss for at least half an hour a day (we are talking about regular models). You can take short breaks and then get back to work. This time is enough for the calorie burning process to start. Interesting fact: one hundred minutes of intensive work with a circle burns about 1000 calories. If you consider that you can practice while listening to your favorite movie, then the hoop is almost ideal.
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Some useful tips
The effectiveness of exercise depends on many factors. First of all, it is systematic training. Only daily training will give the expected result. Some useful tips will be useful to you at the stage of mastering the rotation technique.
- At first, bruises from the hoop may often appear on the sides. Until the muscles get used to the pressure and loads, the use of a thermal belt is allowed. Alternatively, you can wear two thick T-shirts.
- You can't exercise on a full stomach. About one and a half hours should pass after the last meal.
- Start training with three to five minutes. Each time increase their duration, bring it to half an hour. During this time, up to 300 calories are burned!
- Watch your posture and body position. Keep your back straight, try not to spread your legs.
- To prevent your hands from interfering with the trajectory of the projectile, move them away - clasp them, lift them up or stretch them to the sides.
- Make sure that only the abdominal area is mobile - the chest remains motionless. This is the first sign that the exercises are being performed correctly.
- At first it’s easier to spin the hoop clockwise. Gradually, the direction of rotation will need to be changed to achieve maximum effect.
To quickly master all the subtleties of the technique, select the correct weight of the simulator. A projectile that is too light will be difficult to hold at the desired level; a projectile that is too heavy will begin to cause unpleasant or even painful sensations within five minutes. The optimal hula hoop weight for beginners is from 1 to 1.5 kg.
Hoop exercises for beginners
A set of exercises with a hoop requires minimal execution skills and the presence of a simple circle:
- Warming up Before starting classes, it’s a good idea to wake up your body, and a circle can help. Place it vertically, place both hands on top and perform regular bends 20-30 times. Try to do this slowly and keep your back straight.
- Hands up! The most effective hoop exercises for beginners involve spinning the hoop with your arms raised. You can hold them at chest level or point your fingertips towards the ceiling.
- Turns. When twisting, try to rotate your torso while maintaining balance, but watch your hips - they should move with a small amplitude.
Basic technique
The first stage is warm-up. Before training, the muscles need to be warmed up a little. An elementary exercise - the hoop is raised above the head, the legs are spread shoulder-width apart. Make smooth tilts to the right - left, forward - back. The next thing is to make turns in different directions while holding the hula hoop in front of you.
Twisting the hoop is performed in clothes that are tight-fitting but do not restrict movement - a thick T-shirt and leggings. Wide T-shirts and sweatpants are not the most suitable clothes. It is also recommended to remove bracelets and other jewelry. It’s easy to learn how to spin a hoop – just follow the detailed instructions.
Rotation Technique Instructions:
- Choose the appropriate size sports equipment. It should reach the waist or at least mid-thigh. The increased diameter makes it easier for beginners - due to the slow rotation there is time to adapt to the rhythm.
- Stand in the center of the hoop.
- Grab the edges of the hoop and lift it up to your waist. Keep your feet shoulder-width apart and straighten your back.
- Expand your body and spin the hoop clockwise. Immediately begin to rotate your waist while maintaining the hula hoop motion. Try to find the optimal range of motion. Hold the projectile at your waist for as long as possible.
Spinning the hoop may seem difficult at first. The first few attempts it will slide off your waist and fall to the floor. Gradually you will learn to catch its movement and keep it at the same level.
When you can hula hoop for 20 minutes without falling, try making the task more difficult for yourself. To increase the effect of the exercises, speed up the pace of rotation, lower the hula hoop onto your hips, and move it up and down.
5 week program
The first and second week training consists of 2 exercises:
- Do “Rotation of the Planets” for 2 minutes.
- Perform the same exercise for 4 minutes, but with a change of pace, changing the position of the hands - in front and at the top.
In the 3rd and 4th weeks the pace alternates: 2 min. twist calmly, but changing direction. After that, turn for 6 minutes, changing speed. The third part is high-speed rotation for 1 minute.
In the fifth week, the first 2 minutes are rotated calmly with a change in direction. For the next 4 minutes, rotate the hoop changing speed and hand position. Next, 2 minutes, rotate, walking in a circle in the room. Finish with 1 minute speed spin.
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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Rules of circulation
There are no special skills in practicing with this physical education device. It’s worth trying once and forming a habit with further training.
The starting position for training is your legs slightly apart, your body straight, your arms out to the sides and your elbows bent.
The sports ring should be leaned against your back and a push should be made in any direction. Let go of your hands.
Continue rotating your waist with a small amplitude. The buttocks and chest are motionless. If unsuccessful, try again.
It is advisable to exercise on an empty stomach.
Reviews about health effects and weight loss results
Maria, 25 years old: After giving birth, my abdominal muscles weakened and sagged. I didn’t have enough time for regular gym classes, so I decided to hula hoop at home every day. The result pleased me. After a month of regular training, the abdominal muscles tightened, the skin regained its former tone, and stretch marks gradually disappeared. I exercise every day for only 20 minutes.
Olga, 30 years old: Constant sedentary work has ruined my figure, and I have problems with digestion. A friend advised me to learn how to spin a hoop. I bought a hula hoop and started practicing every day before work in the morning, and the results were not long in coming. Within a few weeks, all digestive problems disappeared, and after two months of training, the waist decreased by 5 cm.
Svetlana, 45 years old: After severe stress, I gained noticeable weight, I had to look for available methods to correct the situation. A friend shared that hula hoop helps her. I also decided to try it and bought a plastic hoop. I am a perfectionist in life, so I took the matter seriously. Now I exercise twice a day for 20 minutes. In two weeks, my stomach became flatter, my waist shrank, and I was able to wear my favorite dress.
Kinds
There are several types of this sports equipment:
1. Regular, made of plastic or aluminum, hollow inside. These gymnastic rings can come in different sizes. For kids, you need to select plastic ones with a diameter of no more than 80 centimeters. They are light, easily held in a child's hand or on the waist, and can be tossed.
2. Folding - unlike the usual one, it can be folded in half or four times, which ensures easy transportation.
3. Weighted - aluminum or steel with a diameter of 95 centimeters is recommended for teenagers and for women who want to model their figure.
4. Massage. Soft balls are installed inside along the entire diameter, which rotate when the hula hoop moves. This sports equipment, in addition to its general health-improving effect, produces a light massage of the internal organs. The package may include a counter for revolutions and calories burned.
It is recommended to choose sports equipment of a bright color - this will make the workout not only useful, but also beautiful.
How to choose a hoop and where to practice
First of all, you should decide on the ultimate goal of training, level of physical fitness and growth. Exercises can be carried out in an apartment, in the yard, as well as on the territory of specialized sports facilities.
When taking care of your child's health, you should remember that a gymnastics ring is an ideal sports equipment for involving your child in the world of sports.
Classes help organize your daily routine and develop the habit of spending more time in the fresh air.
