In order to lose weight, a woman should not only make changes to her menu. Without physical activity, proper weight loss is impossible. But what if there is no time for the gym? You can practice hoop at home. Such a training does not require special training and will suit any woman. What is the effectiveness of the hoop for the waist? Learn from this article.
Is it possible to lose weight with a hoop?
Many women in their school years twisted hula hoops in physical education classes. Not everyone could do it right away, and the classes with the hoop themselves then seemed more like a game than physical exercises. Is it possible to lose weight by twirling a hula hoop? Judging by the reviews, photos before and after, the effectiveness of the hoop for the waist is certain.
You can buy hula hoops in sports stores or order online. And some women do not even need to buy anything - they have hoops from school times. A sports equipment will help to cope with fat on the waist and sides, which is so disliked by the fair sex.
In order to increase the efficiency of the hoop for the waist, you need to practice regularly. The most popular are hula hoops with massage balls. But there are also many women who got rid of extra centimeters in the waist with the help of an ordinary lightweight plastic hoop.
Twisting the hula hoop is much more fun than running cross-country or working with dumbbells. Thanks to the prostate and effectiveness, the hoop has a lot of fans. The results for women are different, because a lot depends on the intensity of training and the initial excess weight. Experienced athletes recommend combining hula hoop torsion with watching TV shows or listening to your favorite music.
Operating principle
Not only women, but also men talk about the effectiveness of the hoop for the waist. Some members of the stronger sex also like to twist hula hoop. They like that this projectile is easy to use, and the risk of injury is minimal when used.
What is the basis of the effectiveness of the hoop for the waist? Hula hoop torsion is a low-intensity cardio load. During an hour of training, an athlete will burn 350 kilocalories on average. The effectiveness of the classes will depend on the time spent, the type of hoop and frequency of rotation. Low-intensity cardiac exercise is very beneficial for the heart and for overall health.
Trainers advise you to exercise regularly, this will have a beneficial effect on the final result. The woman will increase endurance, she will be able to increase the training time. At first, it is desirable that the hula hoop be the only sports equipment. But in a few months it will be possible to combine hoop torsion with other types of fitness. If a woman is anxious to see the result, then she is advised to review the diet. It is advisable to refuse fatty and heavy foods, as well as fast food. The list of prohibited foods includes smoked and fried.
Hoop selection
Now in sports stores you can see many different models of hula hoops: metal, plastic, massage with rubber balls, weighted and others. You need to choose a hoop, focusing on personal needs. For example, one woman needs to get rid of extra centimeters at the waist, and another just wants to increase her own stamina - they will need different models. If you canβt choose a hoop on your own, you can consult a trainer or a seller of a sports store.
Classical gymnastic hula hoop can be made of plastic, aluminum or iron. Many people have known this type of hoop since school times. This variety does not leave bruises and does not injure the athlete, so it is well suited for children and adolescents. If a woman has never twisted a hula hoop in her life or has just started doing physical exercises, then she should choose a classic shell.
Reviews on the effectiveness of the hoop for the waist are inspiring. Most often, they describe the effect of a massage hula hoop with rubber balls. They have an additional effect on the abdomen, so extra centimeters melt faster. But despite the positive feedback on the effectiveness of the hoop for the waist, it is not recommended to start training immediately from it. It will be better if at least 2-4 weeks a woman twists a classic hula hoop to avoid injuries.
Where to start classes?
You can not immediately give untrained muscles a large load. You need to start classes with torsion of a light hula hoop. Reviews on the effectiveness of conventional hoops for the waist are mostly positive. Weight loss when using light hoops often goes slower, but quickly shed kilograms are often just as easily returned.
Classes with a classic hula hoop should start from 3 minutes and gradually bring to 20-30. When training starts to be easy, you can purchase a heavier model of sports equipment. In order to save money, some girls simply fall asleep in ordinary hula hoop sand.
If a woman dreams of doing a massage hoop with rubber balls, then she should be ready for the appearance of hematomas. When a heavy hula hoop is twisted, bruising is common. In the process of training, a woman may experience painful sensations. Some girls wear a sweater or something similar during their first workouts, as thick clothes can reduce the chance of bruising. Soon, the body adapts to classes and the need for a jacket disappears.
Training preparation
Classes can only be carried out in sneakers, otherwise it can cause injury. Clothing should not constrain movements, it is recommended to wear a comfortable tracksuit or leggings.
We remove the stomach and sides
Ball hoop for the waist effectively fights problem areas in women. In order to speed up the process, it is recommended to twist the hula hoop on an empty stomach. The abdominal muscles will work better if you expel excess air from the abdomen. To do this, make it a rule to perform a simple exercise before training. Take a deep breath through your nose and puff out your belly as if it were a balloon. Then let the air out and do the exercise again. 4-5 repetitions are enough.
Work hard during training, do not let the abdominal muscles relax for a single second. You can additionally use a thermobelt, it will improve results and protect against hematomas. You should not rely only on physical exercises, trainers recommend to necessarily adjust the diet. After completing classes, do not eat for at least 1.5 hours.
In order for weight loss to be smooth, do not exercise for too long. It is better to refrain from training lasting more than an hour, especially at the initial stage of weight loss. If the extra pounds have stopped leaving, despite the diet and regular activities, you just need to wait, soon the arrow will begin to move to the left again.
Hoop exercises
Training with a hula hoop will help not only lose weight, but also strengthen muscles. In reviews of the effectiveness of hoops with balls for the waist, women emphasize that their muscles have become more beautiful and stronger. Hula hoop exercises for shaping a slim figure:
- A woman stands up straight and brings her feet together. Then she twists the hoop only on her feet for 5 minutes, then the same amount on her hips. This exercise helps to reduce the volume in the lower body and remove the breeches.
- A woman stands up straight, legs should be shoulder width apart. Then she turns the hoop for 5 minutes in one direction and 5 minutes in the other. Then she spreads her legs very wide and performs the repetition. This exercise makes the waist thin and removes excess volume from the hips.
- The woman is straight, legs should be shoulder width apart. She twists the hoop, performing various movements - steps, balancing on tiptoe, tilting. This exercise effectively trains all the muscles of the body. Perform within 5-7 minutes.
- The woman is straight, legs should be shoulder width apart. At first she just rotates the hoop for 30 seconds. Then, without stopping doing this, the woman transfers the weight to one leg or the other. Perform within 5 minutes. This exercise improves the shape of the legs.
- A woman stands up straight, legs should be shoulder width apart. She begins to twist the hoop and at the same time performs shallow squats. Perform within 5 minutes. This exercise trains leg muscles.
This complex is suitable only for women who have average physical fitness, it will be difficult for beginners to complete it. Before classes it is recommended to conduct a short warm-up.
The benefits of training with a hoop
Often, women complain that they have a thick stomach and voluminous sides. Judging by the photos and reviews of the hoops for the waist with balls, this sports equipment is able to solve this problem. Hulahup improves blood circulation in the waist, a positive effect on the muscular corset of the back. The manifestations of cellulite are reduced, because the hoop gradually breaks the so-called orange peel.
Hula hoop exercises improve lymph circulation, this reduces swelling, especially in the lower body. During classes, the effect of massage is created, the muscles slowly warm up, which reduces the likelihood of injuries. Posture improves, which visually makes a woman even more slim. During classes, along with sweat, toxins are removed from the body. Thanks to massage and gradual weight loss, a woman feels better, which favorably affects the quality of her life.
Trainer's advice
You can not start training in a state of severe stress or malaise, as this will worsen the condition. If during the exercises the stomach ached, then the torsion of the hoop should be transferred to the next day.
Contraindications
Despite the many advantages, hula hoop classes are not suitable for everyone. For example, during pregnancy, in no case can you twist the hoop for the waist with balls. A contraindication to classes is also a recent cesarean section or postpartum complications. It is undesirable to start training during the menstruation.
Hulahup classes are not suitable for people with chronic illnesses. It is undesirable to twist the hoop to the elderly. Another contraindication is wounds and abrasions on the skin in the waist area. Do not engage in hula hoops to people with back injuries. Workout with a hoop is contraindicated for women with diseases of the gastrointestinal tract.
Reviews
Photos of hoops with balls for the waist attract the attention of women. This is due to the fact that many have heard positive reviews about these shells. First of all, those who are losing weight are attracted by the fact that training is interesting and easy. Usually after 2 weeks, the waist becomes more pronounced and slim.
Women talk about the fact that you should not immediately start classes with a heavy hoop, it is better to start with a light one. Do not immediately start with heavy loads, at first enough workouts for 5-10 minutes are enough. It is very convenient that you can practice at home, you do not need to go to a sports club. This is especially liked by women with young children. Another advantage of the hoop is that weight loss occurs smoothly, and therefore, without stress for the body.