If you do not have time to attend workouts, and diet does not have enough patience - spin the hoop. It perfectly removes extra centimeters from the waist and burns calories. 15 minutes of daily exercise is enough, and your waist will noticeably change. You can learn how to twist a hoop on your hips - so you "kill two birds with one stone" at the same time.
It is necessary
Hoop
Instructions
Step 1
Before you start spinning the hoop, learn how to breathe properly. The breathing system is such that when the muscles are strained, you need to exhale, and when relaxed, inhale. Be sure to do a special exercise before each class. It will help burn calories and revitalize the internal organs. And it also promotes the release of air from the abdomen and a more significant study of the muscles. So, stand up straight with your feet shoulder-width apart, and keep your arms along your torso. Relax, breathe calmly. As you exhale, tilt your torso 45 degrees forward and keep your abdomen tucked in for about 10 seconds. With a new exhalation, repeat the exercise, and so on several times.
Step 2
First you need to purchase a plastic or aluminum hoop. With such a "simulator" you are less likely to get bruises. The first time you need to twist the hoop no more than 2 minutes, because your skin is not used to such loads, and you can easily injure yourself. Gradually increase your workout time by 2-3 minutes, reaching 15-20 minutes a day.
Step 3
In general, the technique of rotating the hoop is very simple, but at the same time, any deviations from it can harm you. When rotating the hoop, the legs should be together, and not shoulder-width apart, as many believe. Due to this common mistake, the minimum stress on the waist is obtained. Basically, the muscles of the lower back, thighs and buttocks work. You need to twist not "back and forth", but rotational movements around the waist.
Step 4
When you already feel like an "ace", you can purchase a heavier hoop and increase the time to 30 minutes a day. The most "advanced" can twist the hoop with squats, with bends to the left and right, and also on one leg.
