The rotation of the hoop not at the waist in ancient times was equated with entertainment. According to archaeologists, people started making hoops 3 thousand years ago. For example, in Egypt, children dried the vine and wove hoops from them. For a long time, this subject was simple fun, although there is evidence that ancient Greek doctors recommended rotating hoops for obese people. Now this item has become widely available and is widely used for weight loss.
Instructions
Step 1
In order for the result to be visible after 2 months, it is advisable to practice with the hoop every day and at least 20 minutes. Moreover, it must be rotated both in one direction and in the other. To increase the load, it is recommended to put on weights on the legs and pick up wrist bands or dumbbells. Combining the load and training both arms and shoulders and the neck area is encouraged.
Step 2
During training with a hoop, it is recommended to retract the stomach - this increases the effectiveness of training. Although it is possible to combine: either rotate with the abdomen pulled in, then, on the contrary, with a relaxed one. Despite the fact that there are a lot of tips on how to rotate the hoop, no one will tell you how to turn it correctly. The main thing here is to keep the projectile in rotation as much as possible. To do this, you need to have a developed vestibular apparatus. And in order for it to develop, you just need to twist the hoop, and regularly.
Step 3
There are many exercises with a hoop, so it is worth dwelling on some of the most common ones: Alternate rotation. So, start rotating the hoop in one direction first. After making 3-5 rotations, stop the hoop, then turn in the other direction. Again, do 3-5 rotations and change direction. And so make about 30 changes of direction.
Step 4
Rotation of the hoop with legs closed. Put your feet together, rotate the hoop in one direction for a few minutes, after which the same amount of time in the other direction. Depending on how your legs are positioned, certain muscles are trained during rotation. By changing the position of your legs, you can work a large number of muscles. When you are done with this exercise, you can move on to the next one.
Step 5
Spin with legs apart. Put your feet shoulder-width apart, rotate the hoop in each direction for several minutes. Next, place your feet slightly wider than your shoulders. And the wider your legs are apart, the more your buttocks will be involved. Conversely, the narrower the legs are apart, the more the hips will be involved. Rotate the hoop in each direction, also for a few minutes.
Step 6
Rotation of the hoop combined with walking. Just spin the hoop and walk around the room.
