How to learn how to twist the hoop. How to twist the hoop for weight loss. How much a hoop needs to be twisted a day

In childhood, the rotation of the hoop spent time in the yard, and today the matured girls consider this sports projectile as a convenient way to make the figure more attractive. Regular classes with a hula hup (as they call a hoop in a modern way) will allow you to get rid of a convex abdomen and clearly “outline” the waist.  How to twist the hoop to put yourself in order, the article will tell.

How to twist a hoop - advantages of classes

People for whom the hoop is an integral part of the training, have long experienced a positive effect from classes with this sports projectile. Systematic interaction with a hula hup provides the body:

• stabilization of full blood supply to the pelvic area;
• full training of the respiratory system;
• soft, but targeted stimulation of the organs of the gastrointestinal tract;
• strengthening the abdominal muscles of the abdomen, as well as the muscles of the waist and hips;
• spinal strengthening;
• improvement of spatial coordination;
• reduction in the severity of cellulite;
• increasing the body's resistance to stress.

How to twist a hoop - contraindications for classes

If you are thinking of trying this method of losing weight on yourself, the first thing you should do is to find out if you can twist the hoop to you. There are several good reasons why classes with hula hoop can be potentially dangerous to health:

• pregnancy (absolute contraindication). Twisting a hoop immediately after childbirth is also not recommended. When you can resume training, a gynecologist will tell;
• specific anatomical deviations in the structure of the internal genital organs (bending of the uterus and the like);
• period of relapse of chronic gynecological disease;
• critical days (relative contraindication);
• problems related to the health of the kidneys (diseases of the type of pyelonephritis, cystitis, glomerulonephritis, urolithiasis). The mechanical effects of the hoop during twisting are felt especially strongly, because they are not covered by anything, unlike organs that are protected by a costal frame;
• abdominal pains of unclear origin;
• serious problems with the intestines (for example, colitis);
• 12-first-sheal ulcer;
• osteochondrosis, intervertebral hernia, obvious lumbar lordosis (in such diseases, other gymnastics is indicated, without intensive effects on the bone).

How to twist the hoop - the area of \u200b\u200bexposure to the gymnastic hoop

If you twist the hoop on an ongoing basis, the effect will not be long in coming, because almost 30 different muscles of the body work hard and harmoniously during training. Who would have thought, because from the side this exercise looks pretty simple! While when the hoop is twisted, you make synchronous fluctuations back and forth, the muscles of the back, the press, the upper and lower extremities, as well as the buttocks, work. If we specify, physical tension applies to external oblique, chest, abdominal, calf, femoral, gluteal muscles and triceps.

How to choose a suitable gymnastic hoop

To get the maximum possible benefit from training, decide in advance with the type of hool-huup. In the sports goods store you will be offered several varieties of a gymnastic shell:

• an aluminum or plastic hoop is the easiest hoop of all. The price of such a hool-huup is very democratic. However, there are also significant drawbacks: the load of the muscles receive the minimum, and if the level of your physical preparation is higher than the average, then you will not receive any benefit from classes with such a slight projectile at all. The situation can be corrected if you fill the hoop with sand for weighting;

• a folding hoop is very convenient, because in a matter of minutes it understands and does not take up much space in storage. A useful thing for people who are in constant travels and at the same time do not want to abandon physical training;

• a weighted hoop - the shell is presented in several weight categories, but the maximum weight does not exceed 2 kg. Suitable for girls with trained press muscles to maintain the achieved physical form;

• massage hoop - the shell is good if you decide to make the waist line more pronounced and at the same time tighten the abdominal muscles. The inner surface of the projectile is improved by smooth balls or convex protrusions. For additional convenience, modern massage hula hoops are equipped with special electronic sensors-pulsometers and time meters, turns and calories. Such shells significantly exceed aluminum hoops in price.

If you are going to buy your first gymnastic hula-hup, stop choosing on the simplest and easiest shell. When the rotation technique is honed, and the muscles will get used to the minimum load, the shell can be replaced by a weighted model.

How to twist a hoop for weight loss

The duration of training for a beginner should not exceed 5 minutes. Now it is important to learn to confidently and easily twist the hool-hop, without dropping, and thus configure the body to increase the load in the future. It is too early to talk about efforts aimed precisely at weight loss.

The combustion of calories will begin when you reach the initial level of a full-fledged fitness training, that is, 30 minutes of continuous rotation of the hoop. As the load is developed, the lesson is extended to 45 minutes. If all this time to twist the hoop without stopping, about 500 calories are consumed, which is 0.2 - 0.5 cm in terms of centimeters that leave the waist. At this stage, it already makes sense to replace a simple light hoop with a solid massage or weighted shell. The impact of such a hool-hupe is already aimed specifically for weight loss, but it is important to monitor the correctness of the technique of performing the rotation.

To acquire harmony with a hoop, the body must be loaded as much as possible. To do this, change the position of the legs: do not put them shoulder -width apart, but bring them together during rotation of the hoop together. Hard and inconvenient, but effective! Also try to reduce the amplitude of the waist oscillations and not help yourself with other parts of the body (hands or hips).

When you master the rotation of Hula-Huga in a static position, it's time to complicate the training-start walking with a twisting hoop at the waist. Take steps forward, backward and to the sides, first slowly, later speed up the pace. Cover your hands into the lock behind your head so as not to use them to maintain balance. It is most convenient to twist the hoop to light rhythmic music, which will help not to go astray and not to drop the hoop during rotation.

How much time to twist the hoop for losing weight

On the first achievements, you can congratulate yourself when you learn to rotate the hoop within 45 minutes without stopping. If you are interested in how many times a day you need to twist the hoop to lose weight, then 1 - 2 training will be enough. If you deal with hula hup daily for 2 months, then in the end you will lose about 3-4 kg.

Despite the fact that the rotation of the hoop affects the state of the abdomen and the waist, for a greater effect, you need to supplement training with the hoop of other types of physical exercises, as well as exclude harmful products from the diet that contribute to the set of excess weight. Your diet should have food, providing the body with a sufficient amount of fiber, proteins and slow carbohydrates.

How much the hoop needs to be twisted to remove the stomach

It is very difficult to get rid of excess fat on the stomach, because it does not accumulate in one day, so you need to combine classes with a hoop with the implementation of the bar and twisting. According to the reviews of losing women, a clear decrease in the fat layer on the abdomen is facilitated by regular classes with a hool-huup for 25 minutes 2-3 times during the day. The hoop should be weighted.

How much to twist the hoop to remove the sides

It should be noted that the lateral muscles primarily react to intensive massage as a result of the rotation of the gymnastic hoop - they begin to get into an unbearably hurt. It is for this reason that some women refuse training and look for more comfortable ways of losing weight. However, if you do not graze the difficulties and stubbornly rotate the hula hup, the relief at the waist will appear literally before our eyes. To get the desired effect, twist the hoop for 20 - 25 minutes a day.

How to learn how to twist a hoop correctly

Even if you have not happened to get to know this sports projectile in childhood, you can easily master it now. To do this, follow the following actions:

1. Holding the hoop with both hands, put it on the waist and press tightly to the back.   Put the feet of the shoulder width at a distance, and turn the socks to the sides.
2. With one hand, push the shell aside and at the same moment make a rotational movement of the body.
3. While maintaining a small amplitude of movements, continue to rotate the hoop around the waist.
4. During the exercise, become for convenience in the middle of the room so that nothing interferes with you. Rotating the hoop, follow the balance. At the same time, bend your hands at the elbows and hold at chest level.

The results of the first training can be hematomas on the skin in places of rotation of the hoop. Especially often the owners of sensitive skin are faced with such a problem. If you deal with regularly, bruises will cease to appear over time. In addition, you can always protect yourself by putting on dense clothes or wrapping a scarf with a waist.

How to twist a hoop for weight loss: important recommendations

To strengthen the muscles of the abdomen and waist as soon as possible, remember several rules for the rotation of the hoop for weight loss:

1. Start each workout with a small warm -up - the body should be warmed up before physical exertion. Carry out in place, twisting and tilting.
2. Rotating the hoop, follow the posture - the back should remain even. Keep your feet shoulder width apart or a little closer to each other. It makes no sense to arrange the legs too wide, otherwise the technique of performing the exercise, and, accordingly, the work of the muscles, will be broken.
3. It is normal if at the initial stage of training there are difficulties while maintaining equilibrium. To stand confidently, help yourself, slightly putting one leg forward.
4. Control breath - it is impossible to hold it during training with a hoop, otherwise there will be a violation of the free circulation of oxygen and instead of the expected benefit, your body will incur losses in the form of oxygen starvation.
5. Turning the hoop, strain the back and muscles of the press. So you insure yourself from getting an injury (muscle stretching).
6. Twist the hoop due to the oscillatory movements of the entire body. It is wrong if only breasts or buttocks work.
7. Start training with a hoop after an hour after eating. Rest for the same amount of time after class before sitting down at the dining table.

Gymnastic hoop for weight loss: reviews

Oksana, 25 years old: “I twist the hoop since childhood - this lesson has always been drawn. Now I use it for weight loss, because excess weight has appeared. I study daily for half an hour, I have lunch 1 hour after training. This is the most comfortable mode for me and a month later I can boast of the first results - minus 2.5 kg! ”

Larisa, 39 years old: “They decided to twist the hula-hup with a friend, because a month later we have a long-awaited vacation. I never thought that it was so difficult - I immediately started to hurt my sides, and after a while also bruised bruises on the skin appeared! But they decided not to throw classes, the motivation is too strong - to go to the sea slender and fit. After a couple of weeks, we got involved in training, the bruises went by themselves. The result was terribly pleased - minus 3.5 cm in the waist after 1 month. "

Alexandra, 32 years old: “I have a long -awaited daughter, and with it 15 extra kilograms. I did not fit into any jeans that I wore before pregnancy! I sat on a diet and for an enhanced effect I decided to twist the hoop. I bought a hula-hup with massaging ledges. How to perform exercises, I found out on the Internet. She began to engage in 1.5 hours after eating, first rotated the hoop for 5 - 8 minutes, then increased the time to 25 minutes 3 times a day. As a result, I dropped 8 kg in 2 months. I continue to train! "

How to twist the hoop. Video