An exercise machine from childhood: how much you need to exercise with a hoop to “twist” the waistline

An exercise machine from childhood: how much you need to exercise with a hoop to “twist” the waistline

It turns out that not any hula hoop is suitable for this.

Recently, many people are interested in home workouts and how to make them more effective. In this matter, we undeservedly forget about the good old hoop. It is inexpensive, it does not take up much space, and you can buy it in any sports equipment store. Let’s see if the hoop will help to get rid of extra pounds and how much to do this need to “scroll”.

Is it possible to lose weight with the help of a hoop?

Yes, if at the same time you observe the calorie deficit and perform in addition a set of exercises in addition to these classes. For a full-fledged workout of muscles fitness hoop is still not suitable. After all, when performing the exercise, part of the load goes to the legs.

However, with daily exercises with hulahoop strengthen the muscles that support the organs of the abdominal cavity. Develops flexibility and a sense of balance. Training with a hoop is an aerobic exercise that promotes fat burning. In addition, the hoop regulates the circulation of lymph.

How much should I twist the hoop?

At the initial stage, two approaches of 30-40 minutes will be enough. Then you can gradually increase the intensity and duration of the load for a greater effect. It is worth noting that regularity is also important. It is best to twist the hoop every day, but you can start with 4-5 times a week.

How to complicate the training?

We have chosen several options. It is better to start the exercise on an empty stomach.

• Rotation in different directions. We perform hoop rotations under 10 times in each direction. The number of approaches – 5 times.
• Rotations with closed legs. When changing the position of the legs in the work enters different muscles. Do 20-25 rotations. Number of approaches – 4 times.
• Rotation in a crouch. Legs at shoulder width, you need to untwist the hoop and sit down. Rotate the hoop for a couple of minutes. The number of approaches – 5 times.
• Rotation with walking. Rotate the hoop and take three steps forward and back.
• Rotation with a change of legs. Putting one foot forward, rotate the hoop. After two rotations change legs.

How to choose the right hoop?

There are three types of hoops: gymnastic, massage and weighted. The first type – gymnastic – is not suitable for weight loss, as such shells are too light.

Massage hoop due to roughness or balls additionally affects the muscles. This is useful for problems with the lower back or intestines. However, it is not designed for long-term training. The recommended time is 15 minutes.

Weighted hoops are suitable for weight loss training. Beginners are recommended to purchase a projectile no heavier than 1.5 kg. Energy consumption when rotating such a hoop is higher. There are also options with a built-in counter that shows the number of revolutions and calories spent.

Is it possible to do with a hoop?

From training with a hoop is better to refuse if:

• there are liver and kidney diseases;
• diagnosed problems with the spine;
• there are postoperative stitches;
• there are chronic diseases of internal organs.