How to lose weight with a hoop: useful tips

Since ancient times, people have resorted to physical activity in order to get rid of extra pounds and bring the body into tone. Girls and women of different ages find sophisticated ways that help to make the waist slim. One of the methods is considered a hoop, its use is not particularly difficult. Let's analyze the basic aspects in order.

Features of using a hoop

1. In the process of unwinding, hula hoop has a tonic effect on the waist and spine. The muscles of the abs and back contract, resulting in a massive burning of adipose tissue.
2. Aerobic exercise also affects the legs, shoulders, back. If you use a heavier hoop (weight from 3 kg.), The volumes begin to melt before our eyes.
3. If you practice with hulahup for 7-10 minutes a day, after 2-3 weeks you can notice the first results. The waist will contract in volume, the muscles of the press will begin to be seen (in girls of medium build).
4. You can achieve powerful results if you turn the hoop daily for half an hour. Intense loads can adversely affect the spine, so it is not recommended to use hula hoop for longer than 40 minutes.
5. People who have impaired activity of internal organs (in particular the kidneys, liver) and spine are advised to undergo a preliminary examination. The doctor will give an exact answer whether you can lose weight in this way or not.
6. In addition to the fact that the hoop significantly reduces the waist and removes the fat folds on the back, the device tones the entire body. Blood circulation improves, blood pressure stabilizes, cardiac muscle arrhythmia decreases.
7. After the body gets used to the load, you will begin to experience a surge of vigor. The work of the lungs and bronchi will improve, the vestibular apparatus will strengthen, endurance and coordination will develop.
8. In the process of using the hula hoop, an intensive massage of all internal organs begins. As a result of such manipulations improves blood flow, cells are saturated with oxygen. This affects the health and appearance of a person.
9. If you use special exercises for the legs and buttocks during torsion of the hoop, you will notice that cellulite is significantly reduced. The skin becomes elastic and resilient, the back of the thigh is tightened, the “ears” disappear.

Contraindications to the use of the hoop

• PMS, menstrual cycle;
• advanced age;
• pregnancy, lactation;
• breastfeeding (within 3 months after birth);
• previously performed cesarean section;
• scoliosis, osteochondrosis and other diseases of the spine;
• hernia, problems with the gastrointestinal tract;
• diastasis;
• liver and kidney diseases;
• pancreatitis
• bloating;
• phlebeurysm;
• hormonal disorders;
• gynecological diseases.

Types of Slimming Hoops

To date, the exhibition shelves of sports stores are full of hoops of various diameters, weights and functional features. Consider the basic options that you can use at home.

1. Plastic hoop. Since childhood, many people have known a hula hoop made of bright plastic material. For weight loss, this device is not suitable, since it has practically no effect. Many people prefer to fill the plastic hoop with sand or salt to make it heavier.If you go on a similar adventure, make sure that the weight of the hoop does not exceed the mark of 2 kg. In this case, the bulk material must be tightly packed.
2. The hoop is folding. The device is a hula hoop, which consists of tubes of the same length. With the help of special mounts, all parts are connected together, forming a full circle. The advantage of a folding device is that you can vary the size based on the characteristics of the figure. Salt or sand can also be poured into a collapsible hoop to enhance the effect of the hula hoop on problem parts of the body.
3. Hoop with weights. Perhaps one of the most effective hoop options available on the market. Heavy hula hoop can be made in different variations. Some companies fill the entire cavity of the device with a special mixture, while others clog individual parts. Depending on how much filler will be, the weight of the hula hoop can vary from 1 to 3 kg. This type of hoop is considered the most effective for losing weight at home.
4. Massage hoop. This type of hulahup is aimed not only at reducing the volume of the waist, but also at the massage of all internal organs in the abdominal cavity and lower back. The inside of the device is equipped with special balls that, when in contact with the body, leave bruises on the skin. After the first lesson, pain may be felt, they disappear as you get used to it.
5. Flexible hoop. This type of hula hoop is more like a simulator that acts on various parts of the body. With the help of a flexible hoop you can tone the muscles of the arms, back, legs. A positive feature is the fact that in one session you can work out from 2 to 3 problem areas at the same time.

Hoop Slimming Technology

1. As mentioned earlier, a place of honor for use at home is the hoop with weighting agents. The weight of the product should not exceed the mark of 3 kg., Otherwise, a significant load on the spine.
2. To start training using the hoop, determine the number of repetitions. Medium-sized girls are recommended to perform 3 sets of 10 minutes. Large ladies have 4 sets of 8 minutes each.
3. As you get used to it, the load must be increased by 1 minute every 2 days. Ultimately, you should walk up to 3 sets of 15 minutes each. After a month of classes, it is necessary to twist the hoop in 2 repetitions of 20-23 minutes. After about 3 months, once every 40 minutes is enough.
4. The main condition in the process of using the hoop for weight loss is regular exercise. According to numerous reviews, it can be concluded that the maximum effect is achieved after 2 months of daily training. Allowed 1 day off per week.
5. You can not twist the hoop immediately after eating, otherwise you run the risk of provoking an inversion of the intestines. Begin exercises after 3-4 hours after the meal, or 1 hour before it.
6. The direction of torsion of the hoop also matters. For greater efficiency, rotate the hula hoop alternately first clockwise, then against it. If possible, choose an early morning or evening class (18.00-19.00) for classes.

Hoop exercises

1. First of all, you need to warm up the muscles of the whole body, for this, do a ten-minute warm-up. Take a hoop with both hands to form a ring. Start leaning forward, keep your back tense and straight. Follow the steps for 5 minutes. After that, place the hula hoop vertically, slowly turn with it first to the left side, then to the right.
2. To get rid of the hated folds in the waist and back, first do an exercise with a 1.5 kg hoop. Gradually increase the load so that the muscles begin to pump. To enhance the effect, keep your feet together or 7 cm apart.
3. Choose a spacious place for training so that the household does not scurry back and forth. Stand straight, strain your back, the neck should be a continuation of the spine (keep it straight). Spread your feet shoulder-width apart or put them together.
4. Tighten the press, turn on your favorite music, start to rotate the hula hoop clockwise for 4-5 minutes, then change direction. Gradually increase the speed of rotation, twist the hoop on your bare stomach. You can lunge forward or to the side, crouch, do legs. Such actions will have an additional burden on the buttocks and hips.

Newfangled fitness clubs are asking for fabulous money for a six-month subscription, not everyone can afford the services of such institutions. It is easy to lose weight with a hoop, if you follow a certain sequence. Increase the weight of the hula hoop and the duration of classes gradually, alternate directions of movement.

Video: how to remove the belly and sides with a hoop