How to effectively twist the hoop for weight loss

Many kids enjoy spinning the hoop in PE class - it's fun and time flies fast. So why not get back to this fun activity and start spinning the hula hoop for weight loss. Along with such training, extra centimeters will gradually disappear from the sides, abdomen and hips, the skin in these problem areas will tighten. The hoop is a cheap but effective way to lose weight in the stomach, you just have to choose the right projectile and plan the time for training. The slimming hoop must be used every day and twisted for at least 10 minutes to get a therapeutic effect. Learn how to twist the hoop and organize a waist slimming workout.

A bit of history: how the hula hoop appeared

The hoop or hula hoop appeared in the 60s of the last century and has experienced the ups and downs of its reputation. A patent for the distribution of the hoop was obtained by Richard Knerr and Arthur Melin in 1964. They founded the Wham-O gymnastic hoop company, whose name meant the sound of the slingshot, the company's first toy.

The name Nula-Noop comes from the word hula - Hawaiian dance and the English derivative Noop - hoop. This training equipment immediately gained popularity and the company began to produce up to 20 thousand hoops per day.

In the CIS countries, this projectile did not take root, and only after the arrival of the hula hoop, together with the Bulgarian circus performers, the hoop gained popularity.

Types of hoops for weight loss: which projectile to choose

The simplest and most convenient is an iron or plastic hoop without additional devices, which is used in children's schools. As the projectile spread, the hoop improved.

To lose weight, you can use the following types of hoops:

• A gymnastics hoop is an ordinary metal apparatus, hollow inside. Although such a hoop can also be made of plastic. This simple hoop always starts your waist slimming workout.
• Weighted hoop - weighs from 500g to 2kg and can be filled with sand. This type is most effectively taken with fat deposits at the waist. There is one drawback in using such a projectile - bruises may appear in the first days, although they pass, if you do not leave training, the skin will get used to the stress. If you do not want to wait until these bruises go away, twist the hoop in tight clothes.
• Massage hula hoop - this slimming hoop is equipped with additional spikes and bumps that are aimed at burning fat on the abdomen, hips and back. The hoop is smaller than the gymnastic hoop and acts on the skin and fat through massage attachments that can be changed depending on the needs.
• The hoop with built-in sensor is an advanced model of the projectile complete with a mini computer that counts calories burned and shows the number of laps while working with the hoop.

Slimming hoop spectrum

First of all, the hoop is used for slimming of the abdomen, hips, back, arms and legs. The ability to twist the hula hoop correctly does not come immediately, but with daily training, the time of working with the hoop increases. Also, to maximize the effect of the hoop torsion, you can use a massage hula hoop, do several approaches per day and twist several hoops at once (regular gymnastic hoops only).

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The hoop acts on the adipose tissue on the abdomen and other problem areas, corrects posture, and reduces the waist. In addition, if you often practice with a hoop for weight loss, sagging belly is tightened, the skin acquires tone, elasticity and firmness returns.

Benefits of using a slimming hoop:

• effective weight loss in problem areas;
• training of the respiratory system;
• stimulation of the heart muscle;
• full saturation of the body with oxygen (increases with outdoor activities);
• training of the vestibular apparatus;
• strengthens the abdominals;
• for the prevention of female or male diseases;
• stimulates the work of the gastrointestinal tract;
• improves the functioning of the excretory system.

Of course, hoop exercises are only beneficial if the projectile is chosen correctly, time is organized and the load is strong. Before you start exercising with a hoop, weigh all the pros and cons, consult your doctor about contraindications (more on this below), and also consult with a specialist which apparatus to choose and when to start training.

How to twist the hoop correctly and get the maximum effect

To figure out for yourself how to spin the hoop, and also to find out if you are doing it correctly, stand in front of a mirror and start spinning the hula hoop, watching your movements.

Read also: 5 effective sets of exercises against cellulite

Technique for the correct execution of movements:

• Stand up straight, spread your legs apart to be comfortable. The legs can be slightly bent at the knees and firmly pressed to the floor of the foot.
• Take the hoop in your hands and gently begin circular movements with your torso to set the rotation of the hoop around the waist or hips.
• Remember that the weight loss effect will be fully only with a tense press all the time of the hoop workout.

Things to consider when exercising with a slimming hoop:

1. Twist the hoop on an empty stomach, or 2-3 hours after eating.
2. It is not recommended to spin the hoop before going to bed.
3. Tighten your abs and buttocks to increase your rate of weight loss.
4. First, choose a simple gymnastic hoop, then make it heavier, and only after you get used to the loads, move on to using a massage hula hoop.
5. Rotate the hoop on your arms and legs for 3 minutes to lose weight in these areas as well.
6. Perform accompanying exercises while spinning the hoop: walking around the room, raising arms, standing on one leg, dancing.

Contraindications for using the hula hoop for weight loss

Never twist the hoop without first examining it, it is fraught with serious violations of the female reproductive function, digestive disorders and cardiac arrhythmias.

When it is contraindicated to use a hula hoop for weight loss:

• pregnancy and childbirth;
• diseases of the kidneys, liver, ovaries;
• presence of uterine fibroids;
• critical days and age after 40 years (with the permission of the doctor);
• problems with the spinal column - moderation or complete cessation is important here.

The action of the waist hoop is indispensable, fat is removed, skin is tightened and internal organs are trained. It is easy and simple to master the technique of how to twist the hoop, it is worth practicing for one week. To see the results of training with a hoop, you need to regularly twist the hoop for one month.