Is it possible to lose weight with a hoop?
Spinning a hoop, like any physical activity, helps burn extra pounds. However, you should not count on a quick and stunning effect. There are a number of reasons for this:
- the waist is one of the most problematic areas;
- fat does not break down;
- The only benefit will come from constant training;
- Sports and fast food are not compatible.
Rotating the hoop helps strengthen your back muscles, and while doing this, you monitor your posture.
Which hoop is best for weight loss, how to choose?
The benefits of the simulator largely depend on your choice. In order not to get lost in the variety of sporting goods, you can call a consultant or prepare for the purchase in advance, following the rules below.
You need to choose according to your height and purpose of training. To do this, you need to place the hoop on the edge. For those who want to lose weight, one that is at waist level is suitable. For rhythmic gymnastics, the diameter should be smaller - at hip level. Really evaluate your strengths and skills. For beginners, it is better to take a light gymnastic weight up to 1.5 kg. As you achieve athletic shape, the weight of the projectile should be gradually increased. A sports classic weighing 2.5 kg is more effective for body shaping. (preferably collapsible). Which hoop is best is up to everyone to decide for themselves.
The conversation with hoop in rhythmic gymnastics is especially serious and professional. Recommendations are given by coaches and choreographers.
Massage
It is intended rather for a healing effect. The internal ridge is usually wavy and acts as a massager. There are other modifications: with balls, magnets or weights.
Such a hoop may leave bruises on the body at first.
The massage hoop is not designed for long-term training: maximum 15 minutes. Indispensable for obvious “orange peel” problems, problems with the lower back and intestines. You won't be able to trim your waist with such a trainer, but pleasant sensations are guaranteed.
With spikes
Warms the subcutaneous layers and stimulates blood circulation. True, bruises from a hoop cannot be avoided. The first classes are painful. You can only spin for 5-10 minutes a day. It is also useful to use for specific biologically active zones. Feels like after a massage parlor.
Losing weight with a hoop can claim to be the most accessible and inexpensive way.
Hula Hup
It gets its name from the Hawaiian dance “Hoola Hup”. It is distinguished by its lightness. It's easy to turn the speed, it's nice to keep the rhythm. The undeniable advantages are compactness, ease of use, training at home. But to lose weight in your belly and sides, combined with the right diet for this purpose, you will have to work hard. The more approaches, the more tangible the progress.
Exercises with a hoop also provide an additional effect similar to traditional massage.
Heavy (weighted)
It weighs more than two kilograms and requires thorough preparation. Muscle strength, endurance and good body control are important here. A technical error can lead to bruises and injuries. But with the right approach, it quickly tones the muscular frame of the back. This gives results: the stomach is tightened, the sides are thinner. Energy consumption when working with heavy equipment is higher, and weight loss is more intense.
Soft
Made from rubber or polyurethane. It is flexible, easy to fold and designed for strength training. Weight is regulated by filler. The heavy frameless projectile protects the body from serious damage. Often used as an expander. This is an indispensable item for female athletes.
At the first stage, the main task is to learn how to twist the hoop without dropping it and prepare the body for serious loads.
With magnets
The work is based on the effect of a magnetic field and weak currents on cells. Fat tissues are oxidized and metabolism improves. The design is massive: the magnets are hidden under a layer of silicone and can be placed in several rows. There are no time restrictions. Spin to your health.
To lose weight with a hoop, you need to give your body maximum load
Aluminum
This model is lightweight and fragile. It is easy to twist even for amateurs. It does not cause bruises, there is practically no pain. Cons: it stains clothes and can break if dropped. Visibly reduces the waist and is in great demand.
Iron (metal)
It is durable, heavy and very effective. Essentially it is a hollow chrome plated tube. Careless movements and fanaticism should be avoided: with a high amplitude of rotation, bruises are guaranteed. A fall from a metal ring can result in a broken foot. If you practice correctly, you can develop optimal amplitude and balance. Frequent approaches simply won’t give fat deposits a chance.
Why can an iron hoop cause harm?
Any projectile has benefits and harms. The metal hula hoop is no exception. Under no circumstances should it be used if there are:
- pregnancy;
- curvature and injuries of the spine;
- chronic diseases of internal organs;
- postoperative sutures.
Heavy weight in these cases can cause serious harm. Problems with the spine can result in intervertebral hernia and pinched nerve endings. Stimulation of blood flow is likely to aggravate chronic diseases and provoke the formation of adhesions after surgery. Therefore, before gaining momentum, it is important to assess your health status. Waist wraps are not always permitted.
The benefits of hula hoop
Spinning a hoop will help you get rid of extra centimeters on your waist in combination with exercises for your abdominal muscles. These exercises will also help you get rid of excess fat on your sides and lower back.
What benefits do hoop training give us?
- Good time. Hula hoop (hula hoop) makes the fight against extra pounds a pleasant experience.
- Effective time management. By rotating the hoop just 10 minutes a day in the waist area, you will feel a significant effect in reducing and strengthening it.
- Exercises with a hoop develop coordination, flexibility, strength, sense of rhythm, and also perfectly burn excess fat in problem areas of your body.
- In the process of exercising with a hoop, intestinal function normalizes.
Hoop exercises for weight loss
It is better to train on an empty stomach. Clothing should be tight-fitting and not interfere with movement. If the projectile is heavy, you can wrap a towel around your waist or use a special belt. You can exercise at home, in the gym or on the street. The main thing is to find free space and level support. The first stage is warming up.
Warm-up
Take the starting position: feet shoulder-width apart, back straight, feet parallel to each other. Place the projectile in front of you and hold it with outstretched arms. In this position, lean forward slightly. Feel a slight stretch. Return to the starting position and bend back slightly. Repeat this exercise 10-15 times.
As soon as you can spin a hula hoop while standing for a long time, introduce movements into your training for faster weight loss.
Then, without changing your stance, make 10 body turns to the right and left. Try to gradually increase the amplitude. This complex is very useful: it will tone your muscles and help you begin more complex exercises.
Basic exercise
While maintaining the basic position, spread your feet 10-20 cm, with straight arms, lift the hula hoop above you and smoothly lower it to your waist. Make sure your back is in line with the back of your head. Make a slight twist of the body and swing in the direction of rotation. Hold the gymnastic apparatus with a circular movement of your waist. Find balance and set the right pace. Having learned to move in one direction, stop and do it in the opposite direction. This is the main exercise.
Horseback Rotation
This weight loss exercise should be included in the mandatory program. While rotating the hula hoop on straight legs, slowly do a half squat and spread your feet as wide as possible. Of course, you can’t lose sports equipment. Develop coordination and balance.
Spinning on your feet
A proven remedy for breeches. Place your feet side by side and try to rotate from top to bottom. First, load your hips, then gently lower them to your knees, then to your ankles. Do not overdo it. Accelerate gradually.
Spinning to the rhythm of a fitness dance
- Get in tune with the rhythm.
- Start rotating the hoop at your waist.
- Add steps back and forth, sideways, crosswise.
- Rise up onto your toes and then transfer your weight to your entire foot.
- Move to the beat all the time, rotating the hoop without stopping.
Try not to help with your hands. Repeat the made ligaments and secure.
How to spin a hoop correctly
Before experiencing all the beneficial properties of a hula hoop for weight loss, you need to remember a few simple rules that will help you twist the hula hoop and increase the effectiveness of the exercises:
- The first thing that is important to control is the position of the legs: the closer they are located to each other, the more body muscles are worked. In the first classes, it is best to place your feet shoulder-width apart, gradually reducing the distance between them with each workout. This will provide significant benefits to the effectiveness of the training and will have a beneficial effect on the lumbar region.
- Breathing plays an important role when rotating the hoop. You should not hold your breath or breathe intermittently, as this can result in harmful consequences for the respiratory system. It is very important that the lungs pass oxygen evenly. Muscle tension should be accompanied by inhalation, relaxation by exhalation.
- When training with a hoop, you need to make vigorous movements and change the direction of your body every 5 minutes. Important! The hula hoop should rotate solely using the abdominal muscles.
- For women with narrow hips, a massage hoop is the best option: it holds well on the body and does not leave bruises.
- Control of the position of the hands will be no less important: when rotating the hula hoop, they should be placed behind the head and locked.
- Before classes, it is necessary to pre-warm up the body. This will help warm up the muscles and prevent damage from possible strains.
You can find out more information about how to spin a hoop correctly, about its benefits, harms and properties for weight loss in the video:
Results: how much weight can you lose?
Individual and depend on the scale of the disaster. On average the result will be like this
Despite the effectiveness of the hoop for reducing waist size, it is better to supplement exercises with this exercise machine with other types of physical activity and proper nutrition.
In a month you can really lose 1.5 -2 kilograms. You can do a lot with a hoop.
So, the hoop is definitely a useful thing. Why doubt: trust him with your waist and start training. Your efforts will surely be crowned with success.
