How to learn to twist a hoop on a waist

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

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 a hula hoop (also called a hoop) and the ability to practice anywhere make hoop classes available 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 efficiency from a lesson in hooping, it is very important to learn how to twist the hoop correctly, be able to choose it for yourself and know the basics of training.

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

The benefits of practicing with a hoop

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

In order not to suffer from bruises, and the exercises were as effective and enjoyable as possible, you should carefully consider the choice of 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. These hoops are familiar to everyone since school. It is heavy and very durable. The results of classes with a steel hoop will not take long.
2. Weighted metal hoop. This is already a more professional tool. Lesson with a weighted hoop requires training and basic knowledge of hooping so as not to walk with numerous senniki at the waist. By the way, which ones you can find out, read the tips that will be described below.
3. Plastic hoop. There will be almost no result from such a hoop, but it is ideally suited to learn how to rotate the hoop at the waist and understand the specifics of this fascinating activity.
4. Hoops with massage elements. These are all the same hoops that are described above, only with various rollers, balls, nozzles. These hoops are ideal. The presence of massage elements on them will provide higher efficiency and benefit 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 heaviest of all hoops. Classes from him will be the most productive and intense.

There are models in stores that are equipped with sensors that allow you to track the consumption of kilocalories and the number of perfect revolutions.

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

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

There is a lot of talk that the easier the hoop, the more convenient it is. This is by no means the case. A lightweight plastic hoop, even with good preparation, cannot be held on 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 consumption for rotation will be negligible. Do not forget that the task of hooping is to reduce weight with the help of energy costs caused by the rotation of the hoop at the waist.

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

How to twist the hoop

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

1. Feet must be closed. This will provide maximum load on the abdomen. If the legs are apart, the load will go to the hips and there will be very little benefit from such a workout.
2. The back should always be straight. This is necessary in order to protect the spine from any injuries.
3. Hands should be in front of the chest or behind the head. To whom it is more convenient.
4. Now that the position in the hoop class is clear, you need to start the rotation of the hoop itself. You need to rotate the hoop with a waist. Legs and torso should remain motionless.
5. It is necessary to constantly control breathing. It should always be deep and rhythmic.
6. Rotations should be smooth, not jerky. It is necessary to rotate the hoop in a circular rotation clockwise.

How to train

Classes with a hoop is a full-fledged physical activity, so you need to relate to planning workouts just like any other physical activity.

Some practical advice on how to exercise properly.

1. The duration of the workout. For beginners, it is enough to twist a hula-hoop 10-15 minutes a day. With an increase in the level of training, the duration of the 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. At least 2-3 hours should elapse between eating and training.
4. Do not do hooping at least 2 hours before bedtime.
5. Regularity and constancy. It is advisable to practice at the same time, on the same day.
6. Warm up. In order to avoid all kinds of injuries, a preliminary warm-up before practicing with a hoop is simply necessary.
7. Bruising may appear at the beginning of classes. This is normal and should not be scared. Just the first time you need to train in clothes.

Effective exercises

Normal spins are a basic element of a hoop exercise. To diversify the workout and make it more productive, you must include in your arsenal a set of different exercises.

1. The rotation of the hoop and at the same time a high rise of the thigh
2. Initial stance, legs slightly apart. Rotate the hoop while crouching as much as possible.
3. The rotation of the hoop and the simultaneous steps back and forth, left and right.
4. Rotation and simultaneous tilting or rotation of the housing. The slower the slopes, the easier it is to hold the hoop at the waist.
5. Rotation and simultaneous walking around the room, if space allows.
6. Make a small lunge forward and begin to rotate the hoop. Then change the leg.
7. Alternate rotations in one direction, then in another.

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