A hoop, or hula hoop, is one of the best ways to reduce your waist and give your belly a beautiful shape. During training with a hoop, the oblique abdominal muscles work, they are responsible for the thinness of the waist and the beauty of the navel area.
Instructions
Step 1
Before you start training, you must choose the right hoop. You can see many varieties in stores, but to reduce the waist, massage hula hoop, which has rubber "spikes" on the inner surface, is best suited. Such a hoop allows not only to reduce centimeters around the waist, but also tones the skin, tightening it and improving its color. By exercising with a massage hoop, you can forget about problems such as loose skin on the sides and back.
Step 2
If you are under 30 years old, then the problem of sagging skin is most likely not familiar to you yet. In this case, you can also twist a regular metal hoop. But don't try to buy the heaviest model available right away. It gives a rather high load, which will be too high at first: the hoop will even leave bruises on the skin, it will be very difficult to twist it. It is ideal to start with a hoop that weighs no more than 1 kg. You can buy a hoop whose weight is adjustable: this will allow you to save money on sports equipment with a different weight in the future.
Step 3
The first rule of effective hoop training is regularity. It is better to do it every day, if there is no such opportunity - at least every other day. Remember that the waist will decrease at a rate that is directly proportional to the number of workouts. The ideal load with the hoop would be 25 minutes of daily twisting of the hoop. But not every beginner can do this, so you need to start gradually.
Step 4
Starting position for twisting the hoop: feet shoulder-width apart, the hoop is in the hands. Now launch it in any direction and twist further, rotating your hips. Try to keep your upper body still. Keep your back straight - this is very important. The main work should be done by the muscles of the press and buttocks. After twisting the hoop for a few minutes in one direction, twist the same amount in the other. So the muscles will develop evenly.
Step 5
At first, it will be difficult to twist the hula hoop, it may even fall. Start with a 5 minute workout on each side daily. Increase these intervals by one minute each day until you are up to 12-15 minutes on each side daily.
Step 6
You will most likely notice the first effect after about two weeks. By this time, you will have reached the desired workout duration. When the load seems light enough to you, you can try getting a heavier hoop.
Step 7
After about three months more, the effect of the twisting of the hoop will be clearly visible to everyone around. You can go beyond just training. By changing your diet, adding more vegetables and protein foods, and reducing the amount of fat and easily digestible carbohydrates, you can achieve the effect much faster.
