Recently, many people are interested in home workouts and how to make them more effective. In this matter, we undeservedly forget about the good old hoop. It is inexpensive, does not take up much space, and can be purchased at any sports equipment store. Let’s figure out whether a hoop will help you get rid of extra pounds and how much you need to “wind up” for this.
How to set up a gym at home? We select the necessary equipment with a trainer
Rules for training with a hoop
In pursuit of an ideal figure, women are constantly looking for new ways to lose weight quickly. Fitness has become a profitable business: the number of buyers of personal weight loss programs and visitors to sports clubs is growing. But you can achieve excellent weight loss results for almost nothing by learning how to properly spin a hula hoop to lose weight.
- To begin, choose a hoop (hula hoop) that suits you. If you are a beginner, buy a regular metal projectile: it is light, weighing about 300 g. Then you can buy a heavier version weighing about 900 g. There are hula hoops with a massage effect (there are balls or suction cups on the surface). The exercise machines weigh 1.5-2 kg, so they are recommended for those who exercise for a long time. A nice bonus from using such hoops: they are beautiful and bright (pink, light green, blue), and they are much more pleasant to twist than a regular hoop. Collapsible hula hoops are also sold. They are convenient because you can adjust its size to suit your parameters. How to lose weight with a hoop? First of all, choose the right projectile.
- Do a warm-up. Before any workout, you need to do a short warm-up; it will take about 3 minutes. Exercises with a hoop for weight loss should also be done after warming up. Perform breathing exercises: take a deep breath and exhale several times. Then bend down, to the sides, and rotate your waist. Each exercise 20 times. You can warm up with a hula hoop. Take it in your hands and lean to the sides, forward, back and up. Then lean the projectile against your back and roll it left and right. The back should be straight. This will help warm up your muscles before training.
- Increase your activities gradually. Training should start with 5 minutes a day. How long do you need to hula hoop to lose weight? The optimal duration is 30 minutes 3-5 times a week. If you have the opportunity to do hula hoop exercises for weight loss every day for 25 minutes, then the benefits will be enormous. You can reduce your waist by 4 cm or more. In this case, calories will be burned very quickly.
- Avoid bruising. Trainees believe that bruises when spinning a hoop are normal and will soon go away on their own. But this is a misconception. Bruises are a type of injury. When doing exercises with a hoop for weight loss, you should not allow them to appear. How to avoid this? Don't try to lose weight instantly, start with short workouts. And watch your health: you don’t need to twirl the hoop until your health worsens.
- Music. Turn on pleasant music or your favorite TV show while studying. According to experts, positive thinking promotes weight loss.
Long history
Hoops have been known to mankind since ancient times. Moreover, the projectile we are familiar with appeared in different parts of the world. More often, improvised materials were used for its manufacture, such as willow, rattan, grape vines and other options. There were even versions of it made from hard grass.
Some peoples used hoops as necessary accessories for ritual ceremonies. When unwinding it, they created imitation images of animals, various symbols, etc. Doctors in Ancient Rome valued it for its therapeutic effect. Back then they practiced exercises such as running and jumping through hoops.
There is also evidence that in England in the 14th century, the use of hoops was recommended for those who had back pain, as well as for people suffering from heart failure. At the same time, in past centuries, although there were surges of interest in such types of physical activity, it was still difficult to call them widespread.
Article on the topic
I spin, I spin. Choosing a hula hoop The projectile gained particular popularity, which hoops still have today, in the middle of the 20th century. Then it was a pure commercial move by one of the companies. Their goal was, in addition to their own PR, to popularize this area of sport. The tactic has shown to be effective, and to this day hoops are actively used in many homes among those who want to adjust their waist. Today, however, many people think that it is more effective to work with options that additionally massage the body.
The effectiveness of hula hoop exercises
Reviews about such classes are extremely positive. Not only the waist, but also the hips lose weight. Does hula hoop help improve other muscles? Exercises have a positive effect on the health of the spine and cardiovascular system, strengthening the back, arms and legs. Spinning a hoop improves your mood and relieves nervous tension. Burning calories becomes easier. After all, such classes are not exhausting and usually take place with pleasant music. The benefits of training with a hula hoop are enormous.
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How many calories are burned when spinning a hula hoop? Statistics provide the following data: if you spin it for 10 minutes, you can burn 50 calories in one session, in 15 minutes - 100, in 30 minutes - up to 300. This data is subject to intense training. There are hula hoops with a built-in calorie counting sensor, but they have a large error rate. When twirling a hoop, calorie consumption can vary from 50 to 600 per workout. On average, per month the result for the waist will be minus 2 cm with 15-minute sessions and minus 4 cm with half-hour sessions. To achieve maximum effect, you need to know how to twist a hula hoop correctly.
How to choose the right hoop?
There are three types of hoops: gymnastic, massage and weighted. The first type - gymnastic - is not suitable for weight loss, since such equipment is too light.
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Due to the roughness or balls, the massage hoop additionally affects the muscles. This is useful for problems with the lower back or intestines. However, it is not intended for long-term training. Recommended time is 15 minutes.
Weighted hoops are suitable for weight loss workouts. Beginners are advised to purchase a projectile no heavier than 1.5 kg. The energy consumption when rotating such a hoop is higher. There are also options with a built-in counter that shows the number of revolutions and calories burned.
Photo: istockphoto.com
Exercises with hula hoop
- Basic exercise: stand straight, distribute the weight on your heels. Tighten your buttocks and stomach. Place the hoop on your waist and start making rotational movements. You can often come across the question of whether it is necessary to twist it in different directions. In this case, clockwise movements are sufficient. The back must be straight so that it does not receive unnecessary tension. Hands are directed to the sides. If you put your feet together, your waist will work actively. If you place your feet shoulder-width apart, your buttocks and legs will engage. Losing weight with a hoop is possible by performing only this basic exercise. If you want to use more muscles, you can add a set of workouts.
- Exercises with a hoop to lose weight on your thighs. Take the starting position from the basic exercise, place the apparatus on your hips and begin to rotate intensively. This exercise can take a long time to master. But don't worry - after a few lessons you will succeed. How long to spin the hula hoop? First as much as you can, then increase to 15 minutes.
- Exercise with lunges. This is a rather difficult exercise that only a well-trained person can do. Twist the hoop in the same way as in the basic lesson, and at the same time lunge with your legs. Alternate left and right legs. The lunge is done correctly if the knee is located strictly under the heel, and it forms a 90° angle with the floor. How much to hula hoop in this exercise, you must decide for yourself, based on how you feel.
- Exercise to develop good posture. Take the starting position, then shift your weight to one leg and perform bends while holding the hula hoop in your hands. Perform for 3-5 minutes, then change your supporting leg.
General rules for losing weight
To remove belly fat in the shortest possible time, you must follow the following rules:
- Train 120 minutes after eating, and after training take an hour break before eating.
- It is better to exercise little by little regularly than once and for a long time.
- Supplement training with other exercises; the load should be complex.
The number of classes per week depends on the desired result. Daily training is optimal, but you can repeat it 3-5 times. The main condition is regularity.
You can make your waist more pronounced in a few months. The results are influenced not only by the training program, but also by proper nutrition. If you eat sweets and flour, you will not have a flat stomach.
Contraindications for hoop training
Many people ask how to learn how to spin a hoop, but rarely think about the fact that it has contraindications. Firstly, hula hoop training is strictly prohibited for pregnant women. For women who have recently given birth, only a doctor can allow classes. Secondly, the hoop is not recommended for people suffering from diseases of the kidneys, liver, stomach, or spine. If your skin has rashes, irritation, or manifestations of dermatological diseases (for example, psoriasis), then hula hooping should be abandoned. Thirdly, women who have gynecological diseases (uterine fibroids) should not spin the hoop. When starting training, it is always better to consult a specialist.
Is it possible to lose weight with a hoop? Yes, but hula hoop is good not only for the waist, but also for the whole body. It will help improve your body's health, strengthen your back, and improve your posture. The main thing is to know how to spin a hoop and not forget about contraindications.
Everything is relative
It would be unfair to talk about energy expenditure in this way without comparing it to other sports. It is also worth noting that our method has a significant disadvantage. Let's try to figure it out.
The fact is that fat burning begins at 40 minutes of physical activity, be it running or swimming. And if you can do these sports as much as you like, then with torsion this is impossible, the process of burning calories may not occur.
That is why this activity can only be used as a prelude or warm-up to other mobility:
- Hoop – 350 kcal per hour;
- Running – 490 kcal;
- Walking – 170 kcal;
- Jumping with breaks – 500-600 kcal;
- Swimming – 400 kcal;
- Cycling – 350-400 kcal.
Based on these numbers, you can decide for yourself whether the game is worth the candle, and which sport is better to choose.
Online calculator for calculating calorie consumption from hoop rotation
The quickest way to find out how many calories you've burned hula hooping is to use an online calculator. Enter your weight and training time to get an estimate.
You will burn:
Fat equivalent:
Please note that calorie consumption will increase if you take a heavier hoop with massage rollers for training, which you need to rotate at a fast pace. Spinning for 20 minutes will burn the same amount of calories as spinning a lightweight plastic hoop for an hour. But you are unlikely to be able to twirl a hula hoop with a large weight for a long time, especially without prior preparation. Otherwise, hematomas may form on the body.
