To get rid of excess weight in the gym you need a lot of free time. And the bulkiness and high cost of some simulators that allow you to exercise at home are very scary. The way out of this situation is a simple hoop. It is very effective in use, does not take up space and does not take up a lot of free time.
The principle of operation is that with systematic training, it breaks the subcutaneous fat layer into molecules, and it becomes much easier to get rid of it.
How to choose, light or heavy?
Before choosing a hoop for weight loss, it is worth clarifying: a lighter one allows you to expend more energy, while a heavier one engages the abdominal muscles and stimulates blood flow to the tissues.
If you need to maintain physical shape or lose 1-2 extra pounds, a lightweight one without weights will do. To draw the relief and contours of the body, a heavy hoop will be more effective.
Note. After the first classes there may be bruises, do not worry, this phenomenon is temporary. Pain and bruises will go away in a couple of sessions and the body will get used to the stress and will respond to training only positively.
The range of hoops is very large and varied.
According to the material:
- plastic;
- metal;
- rubber.
By purpose:
- gymnastic or sports;
- massage;
- magnetic.
By design:
- with or without sand;
- with connectors for weights;
- with spikes;
- folding;
- flexible;
- soft and hard.
There are many types and variations, it’s difficult to choose, and it’s easy to get confused. We will help you figure it out and choose the most suitable option for your studies.
- Simple
Made of metal or plastic, lightweight and inexpensive. A hoop that is most often used by girls from an early age.
- Massage
Stimulates muscles, helps remove fat deposits, promotes better blood circulation. An excellent friend for the intestines, helps people with problems of this organ.
- With magnets
Promotes a better supply of oxygen and perfectly nourishes the organs. They have a massage effect. At the same time, not forgetting to fulfill its main function of reducing body volume.
- Flexible, collapsible (the diameter of the hoop can be adjusted)
The smaller it is in diameter, the more difficult it is to keep it at the waist, and the more effective the workout will be. They are very convenient when moving, and due to their weight they burn fat on the sides well. Inexpensive and effective.
- Soft
Can be used not only on the stomach and sides, but also on the arms and legs.
- Plastic with massage balls or sand
Considered the most common. Effective for weight loss and easy contouring, they weigh about 1.5 kilograms.
Although it is worth noting that relying on the wide selection of sports equipment in retail stores, you should not count on the fact that all of the options listed above will be available. Therefore, it may be worth looking for a suitable option in online stores.
Optimal hoop weight
How long do you need to twist the hula hoop and hoop to remove your stomach and sides?
To make the result noticeable, start with small loads, and then gradually increase them. If you spin the hoop every day, then in about a month you will already notice results. During the first couple of days, you may experience some bruising. To protect the skin, you can use some kind of thick belt during the first training sessions, but after a few training sessions you will already need to spin the hula hoop without it.
Simple tips for effective training:
- Before training, you need to perform several breathing exercises. This is done in order to expel excess air from the abdomen, then the muscles will work at full strength. The simplest exercise is to take a deep breath, inflating your stomach, followed by a sharp exhalation. This exercise should be repeated 5 times, and then do the same, but inhale while inflating the chest;
- Spin the hoop on an empty stomach;
- The amplitude of the waist should be as small as possible, and the hips and shoulders should remain completely motionless;
- Eating after a workout should be no earlier than an hour to an hour and a half later, because the muscles continue to work, therefore calories are burned, and as soon as you eat, this process will slow down;
- Throughout the entire workout, the abdominal muscles should be tense and you should feel them;
- Use a thermal belt during exercise, firstly, it will protect the skin from bruising, and secondly, it will increase the number of calories burned;
- Stick to proper nutrition, then the centimeters will not only not return, but will also go away faster.
How many minutes do you need to hula hoop and hula hoop to lose weight?
During the first workout When you spin a hula hoop or hoop to remove your stomach and sides, 5 minutes will be enough to get used to the load. Then every day you should add at least one minute.
When you can hula hoop for 20-30 minutes at a time, you will begin to lose weight. Remember that the longer the workout, the more calories you will say goodbye to.
When you get used to such a load, feel free to increase the time to 45 minutes, and to lose weight even faster, use any of the heavy hoops at this stage, preferably with massage elements.
How to spin correctly?
Rules that are important to consider:
- How much you need to spin and which hoop is better for weight loss is a controversial question, since the answer depends on the individual characteristics of the buyer: physical fitness and body fitness. You shouldn’t torture yourself from the first lessons by practicing for 20-30 minutes with a heavy, two-kilogram hoop. This way the body’s endurance will be developed, and the centimeters will not noticeably decrease. And it can even cause harm to the body. To make training more effective for weight loss, you need to start with 3-5 minutes a day and a light hoop, gradually increasing the amount of time and weight.
- Don’t forget to twist the hoop in both directions; the load on the spine should be even.
- Consult your doctor, he will help you establish permissible loads and identify contraindications, if any.
- Drink as much water as possible. Plenty of fluids is the basic rule for any workout.
- The effectiveness of hoop training will increase and accelerate if you add proper nutrition and several exercises for other muscle groups.
Which hoop should you choose?
We sorted out the duration of classes. But which circle will quickly get rid of the “ears” on the sides and make the tummy toned, removing cellulite?
OUR READERS RECOMMEND
- Ordinary. It is considered a relic of the past and is much inferior to its modern “colleagues”. The projectile, hollow inside, is made of light metal. Accordingly, its weight is insignificant, and it is unlikely to achieve significant fat loss.
- Massage. Equipped with small protrusions that actively knead the body. The massage effectively breaks down fat deposits and smoothes cellulite. But you shouldn’t expect a big loss of calories.
- Weighted. Can weigh from 0.5 to 2 kg. More weight is more likely to lead to impressive abs.
- Soft. It can be stretched like an expander, training your legs and arms.
- Folding. You can change the number of segments by adjusting the size of the projectile. The hollow segments can be filled with sand, making the projectile heavier. When disassembled it will take up little space. Yes, and it’s more convenient to transport.
- Equipped with a computer. The gadget runs on batteries and records the number of revolutions, duration of the activity, calories burned, and also the size of your waist. If you tell the computer the number of calories required to burn, it will give a signal when there are enough spins. The downside is the rather high price.
In addition to choosing a model, it is important to choose the appropriate size. A vertical hoop should reach your navel, but not higher than your chest. Weigh it in your hands, try to rotate it around your waist. There were no difficulties - it means the hula hoop is suitable for you. It's a bit heavy - look for something easier. Beginners are advised to choose a light weight, and after a while increase the load.
But whatever circle you choose, do not forget about the gradual load. And be sure to consult your doctor. Hula hooping is not recommended if you have problems with the kidneys, liver or ovaries, during menstruation, pregnancy and immediately after childbirth.
Advantages
Don’t think that hoop is an absolutely feminine way to lose weight. It is perfect for men, especially those with a beer belly.
In addition, there are a number of other advantages:
- Hoop training is the best way to lose weight at home. The positive qualities are that with its help serious results are achieved without significant investment of time and money.
- The collapsible model can be taken with you on the road or on a business trip, thereby not missing classes.
- Exercises with a hoop for losing belly fat can be performed at home, without interruption from your family and pets.
- You can study to your favorite music or program; while walking in the fresh air, in a park, square, or on a picnic.
- The hoop is available at any age.
How long to spin the hoop?
To get rid of your belly, it is recommended to rotate the hula hoop regularly - at least 20 minutes 2-3 times during one day, since the acquired skill of rotating it is not enough for weight loss. It is necessary to train the muscles so that they are able to withstand further physical activity and do not lose the ability to burn fat.
Gradually increasing the amount of time you exercise prepares your skin and muscles to lose weight around your waist. Beginners who have acquired the skill and are spinning a hula hoop without falling should start adjusting their exercises from 2 minutes a day and increase the duration of rotations by 2-3 minutes a week, taking into account the increase in training.
Some people are in a hurry to lose weight in 1-2 weeks and make a big mistake when they wrap tape around their waist, without having the necessary training, and then spin a weighted hoop for about 30-40 minutes. As a result, due to such excessively intense training, they suffer from pain in the sides and muscles, and bruises appear on the waist. In this case, you have to give up classes until the body is ready to endure new loads, which does not bring any results and leaves severe pain.
With stable, correct training and a gradual increase in the time of hoop rotation, the result reaches the following indicators: in 40-50 minutes of continuous free rotation, a person loses 450-500 calories and removes from 0.3 to 0.5 cm from the waist.
You should also pay attention to increased appetite after exercise. This is a completely normal reaction: the body signals hunger due to wasted energy
Therefore, in order for the training not to be in vain, it is necessary to choose the optimal diet, which will include foods rich in proteins, fiber and carbohydrates, and divide the training into time intervals (for example, 3-4 times a week), in this case the increase in their effectiveness.
Benefits and harms
The health benefits are obvious, here is the list:
- strengthens the muscles of the back and abs, lower back;
- improves blood and oxygen circulation with massage balls, which leads to the burning of local fat;
- improves body flexibility, coordination of movements;
- gait and running become more organized;
- rotating movements and diligence in trying to balance the hoop on weight help to significantly train every muscle of the back, abdomen, arms and legs;
- excess calories are spent well;
- improves the respiratory system;
- improves posture.
Contraindications:
- pregnancy;
- back problems;
- kidney diseases;
- presence of problems with the vestibular apparatus.
Basic recommendations for working with an ab hoop and choosing equipment
You can spin the hoop for five to ten minutes a day, but gradually the practice time needs to be increased. However, you should not exercise for more than half an hour a day - this can cause painful bruises. If we continue the conversation about safety, then before you see for yourself whether a hoop helps to remove the stomach, you should consider the following: it is better not to hula hoop for women who have recently given birth, pregnant or elderly, as well as those who suffer from kidney disease.
You should also pay attention to the weight of the hoop: at the very beginning of training, it is better to choose a light apparatus, and after it is mastered, you can purchase a heavier hula hoop. Interestingly, today there is a huge selection of hoops that differ greatly in their characteristics. They can be either light plastic or weighted metal, as well as solid or collapsible. There is even a hula hoop with special balls for a massage effect or a hoop with a diameter that changes depending on the need. We will tell you more about choosing a hoop for weight loss here.
To make your figure truly graceful and remove your belly with a hoop, of course, you also need to adhere to proper nutrition and lifestyle. If you only hula-hoop, constantly sit motionless and eat an unlimited amount of food, then in this case it is foolish to hope for the appearance of a wasp waist. However, when combined with an active lifestyle and moderate nutrition, hoop exercises can really produce impressive results.
To the question whether a hoop can help remove belly fat, there is a clear answer: of course, yes! To do this, you only need desire, perseverance, a little free space to practice and intense regular training.
Exercises and results
Before starting training, you should always do warm-up exercises for your back, legs, and calf muscles. This will protect you from damage and help you stay healthy. Similar exercises should be performed after finishing the main loads in order to consolidate the results.
Advice. It is better not to eat anything one hour before you start hoop training and two hours after.
- With calf raises
Rotate the hoop with your feet shoulder-width apart, your abs tense. Smoothly rise on your toes and lower yourself. Repeat 7-10 times.
- With acceleration and deceleration
Feet shoulder-width apart, abs tense. First, speed up the rotation rate, then slow down. Repeat for 7-10 minutes in both directions.
- With your hands up
Feet shoulder-width apart, abs tense. Raise your arms above your head (you can change the position of your arms: behind your head, in front of you, to the sides).
- Yogic rotation
Twist the hoop 88 times, first in one direction, then in the other. The number 88 is a magical number for yogis.
- Planet rotation
Feet shoulder-width apart, arms at your sides. While unwinding the hoop, move in the opposite direction from it. Fifteen to twenty repetitions in each direction. Be careful not to get dizzy.
- On one leg
Standing on one leg, you need to wrap the hoop for a minute in each direction.
- Christmas tree
Twist the hoop from your knees to your stomach.
What's the result?
Now let's see what results you can achieve by practicing with a hoop.
- Calories
In an hour of exercise, on average, you can burn from 400 to 500 calories, it all depends on the intensity of the activity. Such exercises are equivalent to an hour of exercise in the gym, if you twist the weight loss hoop correctly.
It should be noted that strength training in the gym builds muscle, while cardio burns excess fat.
- Kilograms and centimeters
Centimeters will mainly go away from the abdomen and sides, and all other parts of the body will tighten. During a course of such sports activities, it is possible to lose up to five to six kilograms of excess weight. With regular training, you can get rid of 5-6 centimeters from your waist in a month.
A little about the soft spot
A wasp waist is formed not only by the abdominal and back muscles, but also, oddly enough, by the butt. Against the background of pumped up buttocks and thighs, your figure will look even thinner. Therefore, be sure to work with the soft spot. In this case, you should do not aerobic, but strength exercises. For example, squats and leg swings with weights, holding dumbbells in your hands or attaching special weights to your shins (2 kg - no more). Do each exercise 6-10 times, and as your body adapts to the exercise, increase the weight.
1. Starting position. Lie on your left side, rest on your left arm, bent at the elbow, put your right arm in front of you and rest your palm on the floor. The left leg should lie in front, the right leg slightly behind, the pelvis raised a centimeter from the floor. Exercise. Take a deep breath, and as you exhale, bending your left side as much as possible, lift your pelvis up as high as you can. Do not lift your feet off the floor, just your hips. Number of repetitions: 3-4 sets, 30 repetitions for each leg.
2. Starting position. Place your feet shoulder-width apart. Take a dumbbell (2 kg) in your right hand and lower it down in front of you, with your left hand behind your back. Exercise. Take a deep breath, and as you exhale, tighten your back and obliques and twist your waist, straighten your body and move your right shoulder back. Do not turn your hips. Number of repetitions: 3-4 sets, 30 repetitions for the right and left hands.
3. Starting position. Place your feet slightly wider than your shoulders, with your toes turned slightly to the sides. Bend your knees minimally, move your pelvis back, place your hands on your waist. Exercise. Take a deep breath, as you exhale, bend your left side as much as possible and stretch your right side, extend your right arm parallel to the floor. The pelvis should remain in place. Number of repetitions: 3-4 sets, 30 repetitions for each hand.
4. Starting position. Sit down, stretch your legs straight in front of you (they can be slightly bent), take any load in your hands (heavy ball, small pumpkin, etc.). Place two sheets of paper on the floor at a distance of 30 cm from your hips. Exercise. First, twist your body to the left and touch the ball to the sheet lying next to your left thigh, then repeat the same thing, but turning to the right. If the load seems small to you, move the sheets of paper a little further, but not to the side, but back.
Number of repetitions: 3-4 sets, at least 30 times.
5. Starting position. Take a lying position. Exercise. Inhale, and as you exhale, begin to reach your right knee towards your left elbow. Number of repetitions: 3-4 sets, 15 repetitions for each leg.
6. Starting position. Lie on the floor, spread your arms, place your legs bent at the knees on your side (left thigh below). Exercise. As you exhale, raise your legs straight in front of you without straightening your knees. Place your feet on your right side. Number of repetitions: 3-4 sets, 15 repetitions.
