The hoop is one of the most affordable home exercise equipment. But not everyone knows how to use it correctly, strain their back during rotation and get certain health problems. But when done correctly, the hoop is very effective for shaping a narrow waist.
Effectiveness of Correct Exercise
The correct position for rotating the hoop assumes that the legs are together (knees slightly bent), arms to the sides (extended parallel to the floor), and the back is straight. Do not spread your legs wide, because in this case the buttocks and hips are harnessed to the work, which interferes with performing a small circle directly with the waist, which means it interferes with working out the muscles of the middle of the body.
All movements during the rotation of the hoop should be rhythmic, calm and regular. Pushing can injure your back. You need to move not back and forth, but clockwise in a continuous movement. Moreover, the amplitude should be minimal. You need to rotate only with the waist, the rest of the body is as motionless as possible.
It is best to spin the hoop on an empty stomach. It is advisable to do breathing exercises before that, which helps get rid of air in the abdomen. Respiratory gymnastics can be absolutely.
For the best effect, twisting the hoop is best for twenty minutes every day. In addition to strengthening and tightening the abdominal muscles, it promotes the development of coordination, improves bowel function, and develops rhythm perception.
After rotating the hoop, do stretching and muscle relaxation exercises to improve results. One of the best options is the dynamic Sun Salutation sequence in yoga.
How to supplement the exercises?
If during the twisting of the hoop you will additionally strain your hands, keeping them parallel to the floor for as long as possible, in a fairly short time you will get rid of excess fat mass in problem areas. Try twisting your arms when you rotate the hoop so that your palms are facing the ceiling. Even two to three minutes of this static exercise daily will give impressive results in a few weeks.
Be sure to tense the abdominal muscles while rotating the hoop, do not forget about proper breathing. Breathe evenly, do not linger on the exhale. Correct breathing is important during any sport activity.
For more impressive results, consider using a weighted hoop. It is a little harder to rotate, but the result is better.
Try not to watch TV while rotating the hoop, this, of course, helps pass the time, but distracts from the correct execution of movements. During the exercise, concentrate on the muscles you are working on.
