Simple and inexpensive training equipment - the waist hoop is back in fashion! Rather, in the world of home workouts, although many fitness clubs still equip their gyms with such equipment, designed for both warm-up and cool-down at the end of a workout. But if you still choose an individual inventory for the home, what should you pay attention to, and what to beware of during such activities?
What is a hula hoop?
Hoop or hula hoop - sports equipment in the form of a ring, designed to rotate, mainly at the waist, hoops differ in weight, materials, and structural components.
It would seem, what is incomprehensible in this simple sports accessory and what else can you learn about it?
- Firstly, these are the types of hoops that must be selected correctly, based on goals and preparation.
- Secondly, the duration and frequency of training, because in addition to the benefits, there are also contraindications.
- Thirdly, what results can you really expect with a hoop, and is it so effective in affecting the waist?
Types of hoops
The following types can be distinguished, which are radically different in design, materials, and weight.
1. Gymnastic hoop
Used in fitness, aerobics, and gymnastics, it is lightweight and non-separable. Suitable for children and beginners. Usually, these hoops are made of plastic, but there are also models made of aluminum. The diameter is up to 95 cm.
2. Massage hoop
Foldable design with massage balls, suction cups, or magnets on the inside of the hoop. The name comes from the effect that massage devices provide, improving blood circulation, flexing muscles, massaging, even improving blood flow to internal organs.
3. Weighted hoop
There are steel or aluminum (metal) and plastic, the weight of such hoops is significantly increased in comparison with gymnastic ones. Such a solution helps to achieve training results faster - to lose weight and strengthen muscles, but it is recommended for more trained people.
4. Jimflekstor or flexible hoop
The flexible materials of the hoop allow not only twisting the hula hoop at the waist, but also using it to work out the muscles of the hips, back, and chest.
5. Hoops with a calorie counter
Such devices help control speed, rpm, and calorie loss, which, incidentally, is a relative indicator in these designs.
How to choose the right hoop and what to look for?
First of all, pay attention to the weight and diameter of the structure. It doesn't matter what kind and material you like, the main thing is that the weight corresponds to your physical fitness:
- for beginners, a weight of up to 1.5 kg is suitable;
- and advanced - 2-2.5 kg, that is, weighted.
How to choose the right diameter?
Take the hoop in your hand, place the edge of the hoop vertically on the side of you on the floor, and bring the opposite side of the hoop closer to your thigh - if the edge is at the level of the ilium (pelvic bone), then this is the ideal size. And if it is higher or lower, it will not be so comfortable to train with such a hoop.
The benefits and harms of a hula hoop?
The main advantages and benefits of the hoop:
- The simplicity and accessibility of the hoop allow you to achieve relatively high results in just 30-40 minutes of training every other day.
- The hoop exercises strengthen the muscles of the abdomen, back, hips, depending on the selected exercises and the intensity of the workout.
- With the help of the hoop, you can complement cardio and strength training, not even just for warm-up and cool-down, but as an independent exercise to strengthen the core muscles.
- The hoop improves overall physical condition, heart function, the elasticity of smooth muscles, blood circulation.
- The work of the gastrointestinal tract is improved since the rotation of the massage hoop stimulates blood circulation and massages the abdominal organs.
Disadvantages:
- Not all models have easily transported namely non-collapsible ones.
- There are contraindications for training pregnant women, in the postpartum period and on critical days.
- For injuries and diseases of the spine, the hoop is also prohibited.
How to spin the hoop correctly?
When practicing with a hoop, it is advisable to wear tight-fitting clothes, a loose fit of T-shirts and pants will slow down the rotation. Of course, the correct size of the hoop will greatly affect the spinning technique and the result.
The main rules of training with a hoop
- Start spinning the hoop only at the waistline, if you need to twist on the hips - gradually lower the hoop to the hips, but start from the waist.
- Train at the initial stage without "fanaticism", 15-20 minutes is enough, and only after getting used to the load and training time, add the rotation speed and exercise time up to 30-40 minutes.
- In the first lessons, you can use dense tissue on the lumbar region, this will allow you to get used to the pressure on the vertebrae and skin, reducing pain and getting rid of bruises.
- Rotate the hoop only with your back straight!
- Take food no later than 1.5 hours before training.
- The first week consists of 3-5 minutes of training, and from the second week, the duration of the sessions should be increased.
- When rotating, the thoracic region should be stabilized, it is important to rotate using the abdomen and hips.
- Try to rotate the hoop in both directions at the same time.
How to learn to spin a hoop?
At first, the hoop can often fall to the floor - no big deal! The main thing is not to stop there and train further.
- Hold the hoop with both hands, press the edge of the hoop against your lower back at waist level.
- Place your feet shoulder-width apart without lifting the hoop from the body, turn your body to the side and use the strength of your hands to spin the hoop in a comfortable direction.
- Letting go of your palms, continue to rotate the hoop in a circular motion on your abdomen and hips. In this case, all muscles must be tense.
- Do not spin the hoop too slowly, but not too fast.
- Adapt to a comfortable pace and spin as long as possible.
Examples of hoop exercises
Exercise number 1
Warm-up exercise: rotate the hoop in one direction and the other for 2-3 minutes.
Exercise number 2
Place your feet wide apart (wider than your shoulders). Keep your back upright, rotate the hoop on your hips, moving them clearly on the sides.
Exercise number 3
Rotate the hoop 5 times in one direction, stop, and repeat 5 more rotations in the opposite direction. And so change from 10 to 20 approaches or up to 10 minutes.
Exercise number 4
Begin to rotate the hoop in a comfortable direction, gradually begin to slowly squat as low as possible, just as slowly rise. Bring the exercise to a few minutes.
Exercise number 5
Begin to unwrap the hoop at the waist and gradually lower it to your hips, then lift it back up. Perform 10 rotations in one direction, then the same amount in the opposite direction.
Exercise number 6
Rise on your toes, begin to unwrap the hoop at the waist, maintaining balance, raise your arms above your head, palms together. Do the exercise for 10 minutes.
When to expect results and does the hoop help to make the waist?
Of course, it all depends on the load, regularity, and lifestyle, including nutrition. After a month, you can expect to lose, on average, 2-3 cm in the waist, or even 5 cm if you follow the right diet.
In any case, the results from training are noticeable after 2-3 months, so do not quit training if you do not see results after 2 weeks.
Conclusion
It should be understood that if the goal of training is to reduce weight and reduce the waist, then it is better to purchase weighted models since gymnastic options will not provide the necessary load. Also, the larger the diameter of the hoop, the slower it rotates. And another important factor is regularity: exercise at least 4 times a week or every other day.
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