How to hula-Hoop to lose weight

A strict diet stand not every girl seeking to lose weight. Effective results in the struggle with excess weight have a regular exercise. A good option is the rotation of the Hoop. Repeating the simple exercise every day, you can lose weight and acquire in addition to feminine forms.

Learning to roll a Hoop, do not rush to immediately rush into battle with excess pounds. First read some rules, otherwise all actions will not give the desired result.

The hula Hoop needs to fit its owner. Tall girl fits a Hoop with a large diameter, and low – smaller. Wrap, standing beside you on the floor, must reach around your hips is the perfect size sports equipment. The first classes to be built using the easiest hula Hoop. Because a hard copy to leave on the unaccustomed to occupations of the skin bruises, and easier it is, the nasty spots and feeling less. And to prevent their appearance is to do in tight clothing or wrap the waist with a towel.

Basic technique the rotation

If a girl has never rotated on itself wrap, first, you must clasp his hands and make a few circular motions.

Here are the basic rules of the technique of rotation of the Hoop:

• it is important to take the correct starting position: the back should be straight and feet necessarily brought together. If you put even a shoulder width apart, the effect is not concentrated at the waist, will be scattered throughout the body;
• hands should not interfere with their need to concatenate in the castle behind head or pulling to the side, so the concentration was only on the movements of the waist;
• should move only the belly, if it spins to connect the pelvis and the chest, the effect of exercise, do not wait;
• try to outline the stomach circle, this will help you move correctly;
• rotation should be performed in one direction, preferably clockwise – so convenient.

Would be correct if you are rotating the Hoop after doing some warm-up exercises: squats, bending to the side or back and forth. So the muscles will be warmed up and will come in tone. Boring repetitive motion will not bring the desired pleasure without your favorite music or an interesting film, it is possible to combine useful with pleasant.

Roll a Hoop on the waist not on an empty stomach and when you are full. Better to wait after eating a couple of hours, and after a workout for the food to sit is also better in two hours. In what part of the day, you choose someone only have time in the evening, and someone easier to do in the morning before work. If you experience some trouble sleeping, it is best to postpone classes in the evening, before going to bed.Physical activity contributes to fatigue and sleep.

It is necessary to control the rhythm of rotation of the Hoop. Setting too quick a pace, you may soon be tired. When the hula Hoop begins to slip down, make the speed faster spins and more amplitude, then he will go back to the waist.

A day will be enough to start 15-20 minutes of training every couple of days, the duration of employment with a Hoop for weight loss need to increase to 2-5 minutes. When you get used to his Hoop, soreness and bruises will come to naught, will increase the burden, taking the projectile heavier. For this purpose it is possible to connect the two hoops together, glue them with tape. And can be heavier hula Hoop, poured sand into it.

Massage hoops

The best effect can be achieved, engaging with a massage Hoop. They weigh more than usual, therefore, actively strengthen muscles, intensively affecting the fat tissue. Thus, you will lose weight faster, and waist tightened.

Massage hoops, which are heavier than 1.2 kg, built-in magnets, saturating the blood with oxygen more effectively by stimulating the cardiovascular system and intestinal function and metabolism.

Unfortunately, not all categories of people are allowed to do with severe a massage Hoop. Such categories include pregnant women, injured people, and also women who have undergone caesarean section.

The additional load

Accustomed to such a simple exercise, you can slightly complicate the task. A set of exercises can be expanded to improve the result. For example, you can develop agility and coordination, making several steps to the side, not stopping to twist the wrap at the waist.

Increasing the intensity of the movements, that is, speeding up the rotation and making their amplitude is wider, it is possible to strengthen abdominal muscles. In addition, these intensive classes, and even music, plus extra movement in other body parts – hands and feet – will contribute to losing about 600 calories per hour of exercise.

The impact area of the hula-Hoop can be slightly offset, for example, on your hips. Performing the so-called sliding rotation, you have to pull the Hoop down to his knees, and then elevate to the chest. And so many times.

Lack of preparation will certainly have an impact on agility performance. Convex hip changing the amplitude and the Hoop falls, however, with repeated practice, you acquire skill.

Fix the above

So effective exercises with the hula-hoops should be performed according to the following rules:

1. it needs to suit your growth and phases of training;
2. rotation should be performed only with the stomach, not body,they need to make with a small amplitude and a clockwise direction;
3. the classes and their complexity should gradually increase;
4. wrap it is desirable to combine with additional exercises.

The pros and cons

Like any other physical exercise aimed at burning the extra fat in the human body, the rotation of the Hoop has the following positive aspects:

1. security – no risk of injury from the projectile, that is performing exercises with a Hoop, can neither fall nor hurt yourself, this subject is minimally traumatic;
2. simplicity – the simplicity of the movements allows you to spin the Hoop even small children and the elderly, this is a very easy exercise;
3. the complexity classes wrap complex effect on the entire body, spreading a positive impact throughout the body: it is possible to reduce the weight, to correct unsightly contours of the waist, and improve the condition of the body.

However, the negative moments in the classroom for the rotation of the hula-Hoop is also available, but they are few:

1. low intensity – the method of training for weight loss with a Hoop, though effective, but not the most intense; the weight will go slowly, and to see the changes in silhouette, will also have to wait; but if you combine the rotation of the Hoop with some other kind of exercise, e.g. squat, press, tilt or Jogging, and sparing diet (with non-starchy foods, meals with the last meal 3-4 hours before bedtime and eating more vegetables and fruits), then a positive result will not take long;
2. the appearance of marks on your body is the most significant disadvantage, but it appears only after a workout with a heavy Hoop, moreover, precautions are limited to saving the delicate parts of the body from the rough impact of the sports projectile: just wrap the waist with a thick towel or wear the clothes down tight.

As you can see, the pros in the classroom much more than the cons and their importance exceeds the latter, so do not wait for the arrival of summer, begin to prepare for the season now, go and become slimmer.