Probably a lady of any age - especially ifthe lady is young or feels young – dreams of having a beautiful figure, a flat stomach and a thin waist. One of the easiest ways to achieve this is exercises for the stomach and waist with a hoop. With its help, you can achieve gorgeous results in a fairly short time. It is never too late to start exercising with a hoop! But which hoop to choose, how to spin it correctly and what exercises to do? Let's try to figure it out.
Types of hoops
First of all, it is necessary to understand what types there arewaist hoops, and choose the most suitable option for you. Over time, you can change the lightweight hoop to a heavier projectile, but it is best to start with the simplest. And the simplest and most inexpensive hoop is plastic or aluminum. You probably remember it from school physical education lessons or classes in sports clubs, and also saw it during the performances of circus acrobats. The advantages of such a hoop: low weight and low price. It is great for beginners. The disadvantages include a weak load and a weak massage effect. If you are sufficiently trained, then a light hoop will not have much effect, since the muscles are already accustomed to higher loads. In this case, you should think about buying new equipment for training. Another type of hoops is weighted. These hoops can weigh up to two kilograms and are perfect for those who have well-developed abdominal muscles. Accordingly, the stronger the abdominal muscles, the heavier the hoop is selected. But you shouldn't overestimate yourself, because if the exercises are too difficult, you will simply give up on training. By the way, you can make a weighted hoop yourself. It is enough to make a small cut (if the hoop is plastic), fill the cavity with sand or peas, and then seal the cut with electrical tape or scotch tape. If the hoop is aluminum and cannot be disassembled, you will have to accept it and buy heavier equipment. Another type of hoops that is often found in stores is folding hoops. They are convenient because they do not take up much space, are easy to fold and disassemble. This means that you can always take such a hoop with you on vacation or to the country. If you are often on the road, but are determined to exercise, then this option is just for you. A massage hoop for the waist performs two functions at once. It not only trains the abdominal muscles, but also massages the skin with special balls or tubercles, increasing blood supply and helping to get rid of fat. Sometimes these hoops are equipped with sensors that record the duration of your workout, the number of calories burned, and even the number of turns.
Pros of lessons with a hoop
If you have a heavy massage hoop, the first thing to do isit will be very difficult at times – bruises are likely to appear. But over time you will get used to it, the bruises will go away, and your stomach will please the eye with its firm press. Even if you do not know how to spin the hoop, soon the exercises will begin to bring you pleasure. There are many advantages to exercising with a hoop – here are just a few of them:
How to properly twist the hoop?
For the classes to be effective, you need tolearn how to spin a hula hoop correctly. First of all, find a place to practice. It should be spacious enough so that you don’t accidentally hit anything (or anyone). During a regular exercise (simple spinning), you need to stand straight, spread your legs shoulder-width apart, and keep your abdominal muscles tense. When spinning the hoop, not only your abs should work, but also your legs, entire body, and neck, otherwise you simply won’t be able to hold the hoop on your waist. There are a lot of exercises with a hoop, but the most popular, of course, are exercises for the waist and abdomen:
- Simple rotation
This is the most common type of exercise - you simply rotate the hoop at a moderate pace for 15-30 minutes. Feet shoulder-width apart, back straight, movements smooth, rotations fast.
- Alternating rotation
Another simple exercise.When you start rotating the hoop, do 5-7 turns in one direction, then stop and do 5-7 turns in the other direction. To begin with, it is enough to change direction 25-30 times, but gradually the number of approaches can be increased.
- Rotation in the semicircle
This exercise is for the more experienced.Place your feet shoulder-width apart and start spinning the hoop, then gradually squat down as low as possible while maintaining your balance. This exercise will not only strengthen your abdominal muscles, but will also tighten your buttocks and thighs. However, you shouldn't do it for longer than ten minutes.
- Rotation with crouching
This exercise is similar to the previous one.You need to get into the starting position and start rotating the hoop. But, unlike the previous exercise, squat and rise up, and do not linger in static tension. The main thing is not to lose the hoop.
- Rotation on the move
In this exercise you need to walk around the room,alternately rotating the hoop on the waist and hips. Depending on the level of training, you can gradually increase the speed of movement and the intensity of rotation.
- Swing the press with a hoop
In this exercise the starting position is the same,as with regular abdominal work: lying on your back, knees bent. The hoop is under your neck, your arms freely clasp it. Perform body lifts, first lifting your head off the floor, then your shoulders and back. To make the exercise more difficult, you can do alternate twists (turns). This will stretch your oblique muscles and create a thin waist.
Contraindications
Unfortunately, not everyone can spin a hula hoop. Doctors do not recommend spinning a hula hoop.
- To people of advanced age;
- Girls during menstruation;
- Women during pregnancy and within 2 months after childbirth;
- With diseases of the back, abdominal organs and gynecological problems.
The hoop will help you become slim, but notforget about proper nutrition and other physical activities. If you have no contraindications, then feel free to start preparing your body for the hot season, because spring has already arrived, and there are only a couple of months left until summer! We recommend reading:
