Tutorial on losing weight and slimming waist with hula hoop

Usually, the most common thing we think of to reduce belly fat is skipping. Hula hoops certainly have the effect of losing weight and slimming the waist. However, you must master certain methods and choose the appropriate method to achieve actual results. The editor below will introduce you to the 5 essential points of hula hoop to lose weight and some methods of skipping rope. Be sure to remember it and hope you can reduce the belly fat properly.

5 key points you must know about hula hoop weight loss and belly reduction

Choice: Lighter and encapsulated vines

Nowadays, there are many different types of hula hoops on the market, some are thick and some are thin, some are heavy and some are light, and they are made from many materials, including plastic and metal. The editor recommends choosing the best type of hula hoop, the one with vines wrapped around the outside. It is moderate in weight and will not cause harm to the human body. It is also good for weight loss.

Reason: Because metal composite hula hoops are too heavy, they are not good for internal organs. The greater the weight, the greater the impact. If you feel "aching all over and the exercise is effective", you may have been "affected" at the same time. However, hula hoops made of plastic are too light and require a lot of effort to spin, so they are not suitable for weight loss.

Proper approach: The weight of the hula hoop should be enough to be loaded by the ring finger and middle thumb.

Time: 30 to 40 minutes per day

Throwing hula hoops to lose weight requires perseverance. Only by maintaining exercise every day can you achieve the goal of a perfect waist curve. If you hula hoop like crazy for 2 or 3 hours today, but you are too lazy not to exercise tomorrow, then if you fish for three days and fish for three days, no matter how much fitness and weight loss exercise you do, it will not be effective.

Reason: Hula hoop is an aerobic exercise that consumes less calories for weight loss. In order to achieve the best weight loss effect, the effect can only be achieved if it is continued.

Proper approach: In order to achieve the best weight loss effect, it must be carried out once a day, and each session needs to last for 30 to 40 minutes. Only in this way can the fat in the waist and abdomen be ignited little by little under the dual effects of exercise and massage, achieving the best effect of reducing the belly.

Tips: Be careful not to exercise for too long. Excessive exercise time at one time may cause tired athletes to be unable to maintain proper posture, resulting in injuries. It is recommended to do several exercises a day, and the total daily exercise time should not exceed one and a half hours.

Speed: Average speed is the best to ease the rotation

Rotating the hula hoop needs to be maintained at an even speed for a long time, so that the best effect of the hula hoop can be exerted.

Reason: Do not hula hoop too fast, as this will increase the stress on the waist muscles and risk ligament strain and acute volvulus. Secondly, the exercise of jumping rope too quickly is not as effective as the exercise of swinging the abdomen at a uniform speed.

Correct approach: What is the speed of uniform relief? As long as the body feels relaxed when turning and breathing smoothly, it will be fine. In addition, you can walk a little to avoid fatigue of local muscles and joints caused by long-term repeated exercise.

In the second half of a woman's menstrual period, a corpus luteum cyst may appear outside the uterus and ovary. Because the cyst is very sensitive, if the abdomen is squeezed with all its strength, it will cause the cyst to burst. The resulting capillary rupture may be fatal, so be careful.

How to run to lose weight during menstruation: It is recommended to walk three days before menstruation. You can choose to run on the fourth and fifth days, but each time must last for more than half an hour to achieve the actual effect of losing weight. In addition, you still need to pay attention to your diet and rest, maintain adequate sleep, have a regular daily life, and drink more boiled water.

Although hula hoop is a very good fitness exercise to slim down the waist and abdomen, it is not suitable for people with lumbar muscle strain or calcium deficiency.

Lumbar muscle strain: Lumbar muscle strain is a chronic injury to the lumbosacral muscles, muscle fascia and cruciate ligaments and other soft tissues. It is characterized by recurring dull pain in the waist, which is aggravated by fatigue and aggravated by rest. There are many causes of muscle strain. Sitting for a long time, fatigue, twisting, dampness, cold and damp erosion, etc. all cause excessive tension in the waist muscles and cause muscle strain. But don’t worry if you have such symptoms. Avoid prolonged sitting and fatigue in daily life, and pay attention to reasonable arrangement of time.

Reason: Since rope skipping relies on waist strength, only by exercising the psoas, lateral psoas and abdominal muscles can you tighten the belly and achieve the goal of reducing the belly. However, people with lumbar muscle strain or calcium deficiency are not suitable for excessive use of waist energy. Therefore, for this group of people, it is recommended to skip rope less.

Correct practice: Because the lumbosacral joints are the large joints that bear the weight of the human body and are the core area of ​​waist activity, there are exercises that can strengthen the lumbar muscles at all times, such as doing some flexion, extension, side bending, rotation, and lying down and rising movements. This can make the waist strong, the cruciate ligaments strong, and the joints flexible, which can increase the repayment capacity of uninjured muscles. It is also an important measure to prevent chronic injuries.

How to skip rope

1. Rear rudder type

General attack target: arms, waist and back

(1) Stand with your feet shoulder-width apart, place your arms at 3 o'clock and 9 o'clock behind your back, hold the hula hoop tightly, and keep it 30 cm away from the human body. Breathe, raise your head and chest, and hold your collarbone with all your strength.

(2) Rotate the hula hoop clockwise until your right hand is placed above your head and your left hand is placed behind your buttocks. Hold on for 10 seconds, slowly take a deep breath, and feel the muscles growing longer.

(3) Return to the original posture and rotate the hula hoop in the opposite direction until the left hand is placed above the head and the right hand is placed behind the buttocks. Hold on for 10 seconds, slowly take a deep breath, and then return to the original state.

2.Bend forward

General targets: back, arms and shoulders

(1) Stand with your feet shoulder-width apart, hold the hula hoop with both hands at 10 o'clock and 2 o'clock respectively, and place it in front of your feet. Bend your knees and sit down with your buttocks down, and stop when you are about 1km above the ground. Use a hula hoop to support your body, straighten your arms forward as shown in the picture, and feel the backpack stretch.

(2) Continue to stretch your body forward until your abdomen reaches the top of your thighs, and then stretch your arms forward with all your strength. You will feel that your spine and back have gradually become longer. At the same time, take a deep breath, relax the neck, and keep the head down. After holding on for 10 seconds, slowly stand up.

3. Stand and twist your waist

Total attack target: abdomen, backpack and back

(1) The same as the original posture of "rear helm pose", with heels facing forward, legs shoulder-width apart, and head and spine maintained in line.

(2) Rotate your body to the left and right until your chest and head are facing one side, hold on for 10 seconds, and take a deep breath.

Note: After performing the warm-up exercises of Pulling 1-3, shake the whole body and relax the tense muscles, and then move to the next position.

4. Very hula

The overall goal of the attack: the abdomen, lower back and the overall interaction of shaping the human body

(1) Let the hula hoop rotate tightly around the waist, and move it to the left or right.

(2) Rotate slowly at the beginning and choose a rhythm.

(3) Next, put your hands on your head (this position can be maintained by the human body for a long time).

(4) Rotate for 3 minutes, slow down, and then rotate in the opposite direction for 3 minutes.

Warm reminder: Before starting the hula hoop warm-up exercise, do some appropriate warm-up exercises to relax the important parts and avoid damage caused by sudden exercise in the future. Especially the waist, you need to twist it a few times to relax the muscles in the waist. This can prevent waist muscle strain caused by skipping rope.