It is not at all necessary to visit the gym regularly to keep your body in perfect condition - you can just as well do it in a comfortable home environment, using your favorite hoop since childhood - hula-hoop.
Training efficiency
Hula-hoop is able to actively affect different muscle groups, which has a positive effect on the figure - fat deposits go away, and muscle tone increases. In general, hula-hoop exercises help to train the cardiovascular system, increase blood flow, have a massage effect on the intestines, eliminate congestion, increase body tone, strengthen muscles, backs, arms and legs, strengthen the oblique muscles of the abdomen, improve coordination, develop plasticity and flexibility.
Hula hoop selection
You can pick up a hula-hoop in any sports store, and when choosing, you should be guided by the degree of physical fitness. There are both lightweight plastic or aluminum hoops, and weighted ones. Light models weighing 1-1.6 kg are ideal for beginners, people with an average level of training correspond to hoops weighing 1.6-2 kg, for experienced people - heavy versions weighing 2-3 kg.
You should be aware that both hoops have their own advantages. For example, light hula hoops are quite difficult to hold on the body, so a lot of energy is wasted during classes. The heavier models require less skill, but they are much more effective at breaking down the fat deposits in the waist and abdomen. In addition, weighted versions along the inner perimeter can be equipped with additional elements, for example, magnetic inserts, rubber balls, etc.
Choose a hula-hoop according to your own height. To do this, lower the edge of the hoop to the floor, while its upper border should be located just above the waist. Keep in mind that smaller hoops require a lot more energy than larger hoops. To increase the effectiveness of your workouts, gradually, as you get used to, reduce the exercise hoop. In addition, they are great for working out the muscles of the arms, neck and legs.
Do not forget that problems with the skeletal or muscular system, gynecological diseases, the presence of old injuries can be contraindications for practicing with hula hoop. Always check with your doctor before exercising.
Hula Hoop Exercises
The hoop is the perfect way to lose weight. For training, you will need a sufficient amount of free space. Each lesson should take 15-30 minutes, depending on your fitness level. It is very important to determine for yourself the optimal heart rate; during exercise, it should not exceed 60-80% of the maximum allowable. Determine it by the formula - 220 minus your age. One minute of vigorous rotation helps burn about 10 kcal. When moving, the arms should be at chest level. You can connect them in the palms of each other, press them to the sides or place them on the back of the head.
Start your workout with rotations from a standing position, with your legs slightly bent at the knees, one in front of the other. Twist the hoop, changing the speed of rotation or at a uniform speed, change the direction of movement, the position of the legs. You can slowly move around the room, squat, lunges and bends, without stopping to rotate the circle.
