How to learn to twist the hoop at the waist

Hopping is a cardio exercise that involves exercising with a hoop. This is an old and reliable way to always stay in great shape. Hoop classes are very effective. Their effectiveness can be compared with running at a speed of 12 kilometers per hour.

 How to learn to twist the hoop at the waist

Such physical activity will not only allow you to always be in good shape, but also provide a surge of strength, vitality and good mood for the whole day. The low price of hula-hoop (also called hoop) and the ability to practice anywhere make hoop lessons accessible to people of all ages.

Fact: Even in ancient times, the Greeks and Egyptians used the hoop as a source of good mood and high performance.

For maximum effectiveness from hopping classes it is very important to learn how to twist the hoop correctly,be able to tailor it to yourself and know the basics of training.

You can learn all this by reading all the tips and recommendations described below.

The benefits of doing hoop

  • Weight reduction;
  • Strengthening the abdominal muscles, obliques and back muscles;
  • Accelerated metabolism (metabolism);
  • Improving the functioning of the internal organs due to improved blood circulation in the abdomen;
  • Improving the overall condition of the body;
  • Improving the work of the heart;
  • Increase performance;
  • Increased muscle elasticity.

In order not to suffer from bruises, and the exercises were the most effective and enjoyable, you must carefully consider the choice of the hoop. How to do it? The answer is below.

How to choose a hoop

  1. Metal hoop. This is the easiest and most reliable option. Such hoops are familiar to everyone from school. It is heavy and very durable. The results of classes with steel hoop not long to wait.
  2. Weighted metal hoop. This is a more professional tool. Occupation with weighted hoop require training and basic knowledge of hopping, so as not to walk with numerous senniki at the waist.By the way, what exactly you can find out, read the tips, which will be described below.
  3. Plastic hoop. There will be almost no result from such a hoop, but it is ideal to learn how to rotate the hoop at the waist and understand all the specifics of this exciting activity.
  4. Hoops with massage elements. These are all the same hoops that are described above, only with different rollers, balls, nozzles. Such hoops - perfect. The presence of massage elements on them will provide higher efficiency and benefits from training. If desired, special massage elements can be removed from the hoop.
  5. Reinforced flexible hoop. The hoop is made of rubber. He is the hardest of all hoops. Classes from him will be the most effective and intense.

The stores have models that are equipped with sensors that allow you to track the consumption of kilocalories and the number of perfect turns.

The weight of the hoop starts at 500 grams and ends with 2-3 kilograms.

The price of the most simple hoops is 300-400 rubles. The price of more expensive models is from 1 to 2 thousand rubles.

A lot of talk about the fact that the easier the hoop, so it is more convenient. This is not the case.A light plastic wrap, even with good preparation, cannot be held at the waist for a long time without much effort. This is the first moment. Secondly, such hoops are very light and, when used, the energy costs for rotation will be negligible. Do not forget that the task of hopping is the reduction of weight with the help of energy costs caused by the rotation of the hoop at the waist.

You must choose a hoop based on the above recommendations, your own desires and needs.

How to twist the hoop

It seems that twisting the hoop is a task that even a child can handle. In part, this is true. But in order for the hoop classes to be effective and correct, it will still be necessary to study a few points.

 How to twist the hoop

  1. Legs must be closed. This will provide the maximum load on the abdominal area. If the legs are placed, then the load will go to the hips, and the benefits of such a workout will be very small.
  2. The back should always be straight. This is necessary in order to protect the spine from any injuries.
  3. Hands should be located in front of the chest or behind the head. Who is more convenient.
  4. Now that the position occupied when practicing with a hoop is understandable, it is necessary to proceed to the very rotation of the hoop. Rotate the hoop to the waist. Legs and torso should remain motionless.
  5. It is necessary to constantly monitor breathing. It should always be deep and rhythmic.
  6. Rotations should be smooth, not jerky. Rotate the hoop is necessary in a circular rotation in a clockwise direction.

How to train

Training with a hoop is a full-fledged physical exercise, therefore, you need to treat workout planning the same way as any other physical activity.

Some practical advice on how to train correctly.

  1. Duration of training. For beginners, it is enough to turn the hula hoop 10-15 minutes a day. With an increase in the level of training, the duration of training also needs to be increased. The optimal training time is 30-40 minutes.
  2. The number of workouts per week should not be less than 5. There will be practically no result from a smaller number of workouts.
  3. Between food intake and exercise should take at least 2-3 hours.
  4. Do not do hopping at least 2 hours before bedtime.
  5. Regularity and constancy.It is advisable to do at the same time, on the same day.
  6. Warm up In order to avoid all sorts of injuries, a preliminary warm-up before training with a hoop is simply necessary.
  7. Bruises may appear at the beginning of class. This is normal and should not be scared. Just the first time you need to train in clothes.

Effective exercises

Regular rotations are the basic element of a hoop activity. To diversify training and make it more productive, you need to include in your arsenal a set of different exercises.

 Effective hoop exercises

  1. Rotation of the hoop and at the same time high lifting of the thigh.
  2. The original stand, legs slightly apart. Rotate the hoop and at the same time squat as much as possible.
  3. Rotation of the hoop and simultaneous steps back and forth, left and right.
  4. Rotation and simultaneous tilting or rotation of the body. The slower the slopes, the easier it is to keep the hoop at the waist.
  5. Rotation and simultaneous circulation of the room, if space permits.
  6. Make a small lunge forward and start spinning the hoop. Then change the leg.
  7. Alternate rotation in one direction, then the other.

After studying the theory, you can safely get down to business.Buy a hoop, start training, and in a few weeks the result will be visible.

Video: how to make a thin waist with a hoop

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