The word hula hoop comes from the name of the Hawaiian dance "hula" (based on the dance - rhythmic swaying of the hips) and the English word "hoop" - a hoop. Hoop exercises are popular not only in gymnastics, but also in everyday life. This kind of fitness strengthens muscle tone and makes the waist slim.
Choosing a hoop
The effectiveness of the exercise largely depends on the choice of the hoop. It can be an old iron hoop, inherited from mom or grandmother, or a new one - bought in a specialty store. The choice of hoops in the sports department is wide and depends on your preferences in terms of material, shape and price. There are plastic, metal and rubber-coated hoops. With massage lips and smooth, with magnets to improve blood circulation and without magnets, collapsible and one-piece. The price varies from 350 to 2500 rubles.
To fit a hoop by diameter, stand up straight and let your family measure the distance from your hip to the floor. The resulting indicator will be the best option.
Exercises
Exercises with a gymnastic hoop are quite simple, the main thing is to learn how to hold a hula hoop at the waist. The main load goes to the oblique and abdominal muscles and the transverse muscles of the back. For efficiency, you should twist the hoop alternately in one direction or the other. The hoop should rotate around your waist at the same speed throughout the exercise.
First, choose a free space in the apartment for exercise, put the hoop on yourself and hold it with your hands in the waist area. Spread your feet shoulder-width apart. The back should be straight. Twist the hoop sharply to the side and after a few seconds begin to make quick rotational movements with your hips in time with the hoop (catching the pace of its rotation). Do not describe a wide circle with your hips or hesitate - the hoop will immediately fall. To avoid bruising, you do not need to twist the hoop on your bare torso, it is better to wear a light tight T-shirt or T-shirt.
Some people have a question: what to do with their hands? It is useful to change the position of the hands when twisting the hoop: first, spread it to the sides or pull it forward, then clasp the palms in the lock at the back of the head (elbows are divorced) and lift up from this position. Such manipulations will save the exercise from some monotony, and at the same time the hands will be in the right tone.
It is recommended to gradually (adding 1-3 minutes per week) increase the training time with the hoop from 3 to 15 minutes. You should do it on an empty stomach or 2-3 hours after eating. The duration of training should be at least three months. The first results are visible after 1, 5 months. With active use, more than 15 calories per minute can be burned.
In addition to twisting, the hoop can also be used in squats. Stand straight, put the hoop to your right side, holding it with your left hand. Sit down gently and step into the space of the hoop. Straighten up. Repeat on the other side. Alternately pass through the hoop 10-15 times. This will engage the muscles in your glutes and inner thighs.
For general tone, the exercise "Six steps" will be useful. Place the hoop on the floor in front of you. For one count, step in a circle with one foot. On a count of two, pull up your other leg. 3 - sit down, 4 - take the hoop and straighten with it, 5 - lift the hoop over your head, 6 - bend over and return the hula hoop to the floor.
