Trying to improve the forms of their body, many ladies absolutely rightly turn for help to a hula hoop, or hoop. A hoop is a body exercise machine, and one of the most effective. With the help of this wonderful item, you can significantly improve the waist, drive the tummy, pump up the buttocks and strengthen the muscles of the legs. But in order to achieve the desired goal, you need to know how to use the hula-hoop.
How to learn to twist a hoop: general recommendations
You must admit that in young children this question will most likely cause a smile: what can you do here, take a hoop and rotate it. But we are adults, and using hoops for the waist, hips or buttocks, it is important for us to know how to properly perform exercises for a particular muscle group.
First you need to think about where the training will be held. A place for practicing with a hoop should be spacious so that no one bothers you.
Then you should get some inventory: there are so many models (plastic, metal, with weights, massage hoops with nozzles, folding models, etc.) that even the most demanding customer will be able to choose the right option for herself.
How to learn to twist a hoop: contraindications
There is a group of people who should look for alternative ways to correct the figure. This group includes:
- pregnant women and young mothers, if two months have not passed since the time of birth;
- girls during menstruation;
- women with diseases of the back or abdominal organs;
- women with gynecological diseases;
- older ladies.
How to learn to twist a hoop: useful tips
To achieve the proper effect, you need to train every day. The first lessons should be at least ten minutes, gradually the training time should increase. Forty-minute training with a hoop and more is a good load for the body.
Rotating the hula-hoop on the waist, hips or buttocks, it is better to keep your hands behind your head, locking them into a lock.
In order for the load to fall on the waist muscles, the legs should be as narrow as possible.
Rotate the hoop clockwise.
Classes can not be held after meals, just before training, you can perform a small complex of breathing exercises.
Ideally, the hoop should not move from the waist to the middle of the thigh, but from the chest to the knees and back, so that problem areas are massaged. True, this can be achieved through many trainings.
Heavy hoops should not be used for longer than 20 minutes.
To achieve quick results in conjunction with training, eat a balanced diet.
How to learn to twist a hoop: popular exercises
· "Rotation". Legs shoulder width apart, back straight. Rotate the hula hoop at an average pace for 15-30 minutes. The movements should be smooth.
· "Rotation in half-squat." This is an option for experienced "athletes." From the position of the foot shoulder width apart, begin to rotate the hoop, gradually sitting down as low as possible. In this case, it is important to maintain balance and, of course, control the movements of the hula-hoop. The correct implementation of this exercise strengthens the abdominal muscles, tightens the buttocks and thigh muscles. The maximum runtime is 10 minutes.
· "Rotation in motion." Turning the hoop, walk around the room, at first slowly, having mastered, increase the pace.
· Lie on your back, put the hula-hoop on your legs and lift them about thirty centimeters from the floor. Keep your legs in this position for as long as possible.
· "Spins and marching." Performing rotational movements, march, raising your knees as high as possible.
· "Rotations with slopes." Rotating the hoop, tilt the body alternately left and right.
Many magazines suggest rotating the hoop alternately clockwise and in the opposite direction. But most experts agree: in order not to damage the spine, rotational movements should be made only by clockwise movement.