Lose weight with the help of the hoop, the correct technique of rotation.

Information on how much to turn the hoop to lose weight, it will be useful for women who want to perform effective workouts for a thin waist in the home with a simple inventory. Using a sports projectile daily for 1-2 months, we can achieve weight loss, strengthen the muscles on the waist and the press, eliminate excess fat and make the skin on the stomach more smooth.

Classes with a hoop for weight loss

In order to make the body beautiful, not necessarily all day to disappear in the gym. Such a simple device, like hulahup, or hoop, will help spend at home, will benefit for weight loss. Fitness coaches advise adhere to the main rule - start gradually from a few minutes a day and continue to spend training every day. If you do not perform exercises with the hoop regularly, all efforts will be meaningless.

Benefit from hoop

People who have achieved essential results are aware of the benefits of the blasting of Julakhupa. If you decide how much you need to turn the hoop to lose weight, the body will receive many advantages from the exercises:

• restores blood supply in the field of small pelvis;
• the respiratory system is trained;
• the work of the stomach and intestines is stimulated;
• muscles in the press, hips and waist are strengthened;
• improved posture and coordination;
• the probability of stress is reduced;
• cellulite disappears.

In order for the classes to be more efficient, you need to choose the right eye of the hoop. There are several varieties that differ in weight, price, additional options. The most advanced useful shells are produced with electronic pulsometers and calorie meters, with spikes that enhance the massage effect. These models differ significantly at cost. However, even the easiest metal hoop can be dragged by pouring sand into it.

How much do you need to turn the hoop

Answering a question how much to turn the hoop to lose faster on the hips and waist, fitness instructors clarify that even with permanent classes, the effect will depend not only on the time spent, but also from additional measures. With continuous training with the rotation of the hoop, which lasts 45-50 minutes, the person loses about 500 calories, and the decrease in the waist is from 0.2 to 0.5 cm.

In after the exercises, the body signals the energy spent an increased appetite. In order for the occupation to be wasted, you need to choose an optimal diet consisting of products rich in fiber, proteins or slow carbohydrates. Training is better divided into small temporary intervals, in this case the efficiency increases.

To remove the belly

Fat on the belly to remove the most difficult, it accumulates in this area gradually, so besides classes with hulahupa, you should connect exercises to the press and bar. According to the reviews of lost women, regular workouts for 20 minutes 2-3 times during the day with a dramatic hoop, it is helped to carry out an effective abdomen massage that stimulates a decrease in adipose tissue.

To lose weight

In order to reduce the weight, engaged in Julakhup, using only this kind of sports training, you need to do exercises regularly for several months in a row for 40-60 minutes a day. In addition, try to reduce the number of calories used daily. Having a correct idea of \u200b\u200bhow and how much to turn the hoop to lose weight, you can easily achieve the desired result.

For the waist

Many women do not withstand a heavy pace of classes and prefer to lose weight easier ways. This is explained by the fact that after the start of training, the load falls on the side muscles. In the first days, unpleasant painful sensations in the waist area may be disturbed. However, this part earlier than others begins to acquire relief. Those who showed perseverance and achieved the desired effect, argue that for the formation of the waist you need to twist Julakhupu 15-20 minutes per day.

Which muscles work when painting hoop

During the rotation of the gymnastic circle, the body makes oscillatory movements back and forth. For the apparent simplicity of exercise, there are simultaneous work of almost 30 different muscles. The most important includes muscles:

• backs;
• press;
• buttocks;

If we talk about individual muscle groups, then when the hulakhuchak is crashed:

• external oblique;
• chest;
• abdominal;
• ionic;
• femoral;
• berium;
• triceps.

How to twist the hoop for weight loss

It should not only explore the information about how much the hoop needs to lose weight, but also read how to choose a shell for classes, how to perform the exercises to achieve a quick effect. No need to follow the advice who recommend performing workouts between the case, looking at the TV. It is better to choose for this free time, when no one bothers, turn on your favorite music and start rotating Julakhupa. You can strain and relax the press, use the movement with your hands and legs, then weight loss will happen faster.

Technique implementation

Of great importance is the correct formulation of the body and the technique of rotation of the hoop. It is better to stand in the center of the room, so as not to hurt the surrounding items. Take hulahup in your hands, legs put on the width of the shoulders. Create the hoop to any side, start performing the oscillatory movements back and forth, helping the hips. The main thing to learn how to hold balance. Hands to raise the chest level, pull parallel to the floor, in front of yourself or bend in the elbows so that they do not hurt the projectile. If you put your legs together, the load on the muscles of the buttocks and the press will increase, but the position will be less stable.

Exercises with hoop

The beginners should begin clauses with the hoop gradually, every day increasing the number of exercises, time of training and the pace of rotation. Many coaches use Julachup not only for twist on the waist, with its help you can train legs and hands. Well suited special set of exercises:

1. Take the hoop in your hands, lift over your head and make turns torso.
2. Take advantage of hulahupa, as a skipping, jumping through it.
3. Stand up, putting the legs, rotate the hoop alternately 50 times left and right.
4. Bend your knees, perform rotation from such a position.
5. To make attacks, holding the balance and continuing to perform rotational movements.
6. Rotating the hoop, perform turns to the top of the body and hands.
7. Move around the room with appropriate steps, turning the hoop.

Video: Slimming with hoop

The hoop from thin wood trunks and vines was used in China and ancient Egypt. Only thirty minutes of the circle of the hoop, the body from 300 kcal is eliminated. The favorable difference of classes with Hula-Hupom from an ordinary training is that in the process of weight loss, you can simultaneously watch your favorite movie.

BENEFIT

The wrap is not neglecting such well-known persons like Michel Obama and Beyonce. The projectile is designed to perform rotational movements in order to get rid of extra centimeters on the waist. But the hoop, in addition to burning calories, has a much broader spectrum of action affecting many body zones. The benefits of exercises with Hula-Hupom:

• Activation of metabolism.
• Strengthening the muscles of the lower back, legs and abdomen.
• Improving cardiac and respiratory activities. Normalization of intestinal work.
• The massage effect leading to the strengthening of lymphotock and blood circulation. The pleasant effect of this hoop properties is the disappearance of cellulite.
• Reference of posture and improved coordination of movements.
• Increase the body tone.
• Acquisition of an elegant waist.

Wrong varieties and the right choice

The height of the projectile is selected at the bottom limit of the ribs. The simplest and cheapest hoop option is plastic. The aluminum hoop is more durable and heavy. The most expensive - rubber. The most famous manufacturers of the hoop are: Health Hoop, producing collapsible models with devices in the form of massage elements. "Make the Body" - a manufacturer of simple, whole hula-sticks. Varieties of Hula-Hup:

• Plain. It has emptiness inside, made of iron or plastic. This type of hoop helps only keep muscles in a tone, but not suitable for weight loss in the waist.
• Folding. It is convenient, saves the place at the expense of folding twice or four.
• Weighted. Provides intensive waist massage and hips due to increased weight from one to two kilograms. Very effective for weight loss.
• Massage. Sweeping promotes special metal or plastic bulbs, spikes or ribs. Excellent copes with superfluous centimeters in the waist area and back, but at first will have to come to terms with the possible appearance of bruises. Often, equipped with a mini-computer. This allows you to keep track of the duration of classes, the number of turnover turns, take into account the loss of calories and changes in the volume of the waist.
• Flexible. Created not only for weight loss, but also for the development of the muscles of the hands, back and legs.

Rules of classes with Hula-Hup

The weight of the hoop is of great importance. Too light, plastic, easy to twist, as it has an emptiness inside. But it is inffective for weight loss in the waist area. Very heavy can deliver pain in the muscles when performing exercises, and even bruises can appear on the body.

Wrap for the waist is desirable to choose collapsible. The internal cavity of the projectile allows you to adjust the load using the filler. There is a special hula-chup with a weighing, intended for physically trained people. He quickly removes extra deposits and forms strong muscles.

Wrap for the waist should have a weight from 1 to 1.5 kilograms. It is possible to increase severity only after purchasing trained muscles. In case of insufficient load, use a shell weighing up to three kilograms. Classes must be regular, it is better to turn the hoop every day or three times a week for half an hour than once every seven days within an hour. It is important to have a sense of measure and not overvolt.

With Hula-Hupe exercises, the vestibular apparatus training is also happening. If the head begins to spin, the direction of rotation should be changed. Better to take half of time in each direction. Exercises are recommended to perform an empty stomach or two hours after eating.

Exercises with a hoop for the waist

Rotation of hula-head with a change of direction. Exercise is done along ten circles in each direction. Repeat for 30 minutes. You need to twist the hoop in two approaches. Then the rotating projectile is lowered on the hips and rises again on the waist. Moves involve the muscles of the neck, the entire body and legs. You can use the change of rotational amplitudes, which also helps burn more calories.

Movement with hoop. The projectile rotates on the waist and hips. You need to go ahead in small steps. Two approaches for five minutes will be enough. Modification of the exercise consists in marching in place. The knees should be raised high, the hoop to maintain in continuous motion.

Squats with hoop. This exercise is useful not only for the waist, but also for the legs, back. A squats and straightening with rotating hula-hoop are performed on the waist. Three approaches are made to fifteen times. A variety of this exercise is to turn the hoop in the semi-man position, trying to drop as low as possible.

Drops back. Rotating the hoop and straining the bottom of the abdomen, you need to make alternate attacks with each foot back. You should make fifteen movements in two right. You can then set one of the legs alternately forward, it is useful for the press and hips.

Changing the position of the legs. If you put your legs wider, you can train not only the muscles of the waist, but also buttocks. The feet set close to each other give the burden on the hips. To include the vestibular apparatus in the work, you can alternately stand on one of the legs.

Changing the position of the hands. This exercise also helps speed up the waist slimming process. Rotate hula-chop with hands raised up. Then the hands are kept at the chest level with compressed in the fists with fingers. After that, the hands bend, resting his palms into each other.

Contraindications

Doctors warn from training with a hoop during menstruation, during pregnancy and after it for two months. The use of Hula-Hupa elderly people and with diseases of the back, kidneys, abdominal cavities and gynecological problems is not recommended. Do not do before bedtime.

The rotation of the hoop serves as an excellent workout for the waist, breathtaking the muscles, back and legs into the work of the muscles. To achieve maximum benefit from classes, you need to maintain the right power mode and increase overall physical activity.

Exercise training and develop muscles, reduce excessive mass. The hoop occupies a minimum of space, does not require special skills, greatly slightly, improves the mobility of hip joints, helps.

Benefit

Sports projectile invented the millennium ago, they were trained in ancient Egypt and China, made from subtle trunks of trees or grape vines.

A splash of popularity fell on the middle of the last century, in the USA, this type of entertainment and sports was named after Halahup (Hula-Hup), literally - "Dance with hoop".

Rotation of the waist to the music and in a good pace burned fat, they train stamina. Sports load is lower than when you run, but you can do something else - for example, watching TV.

For half an hour, it is possible to spend up to 200-300 kkal, lose weight in the waist and hips, remove fat with, strengthen the abdominal muscles, back - after all, it is necessary not only to rotate the pelvis, but also to hold the balance. So, the vestibular apparatus is trained, the posture is improved.

The movement of the hoop around the waist is massaged, stimulate blood supply.

How to choose

Almost everyone at least in childhood twisted the hoop. To quickly restore the skill and proceed to the "real" regular training, a fairly simplest product from plastics. With it, it is unlikely to lose weight due to a small weight and minimum load on the muscles.

To reduce body weight, collapsible hoop is effective. By connecting it parts, it is possible to install the optimal diameter, and the placement in the filler cavity is to dose the training load.

Weighted hoops effectively burn fat, exercises with them consume a mass of calories, but require physical training.

The massage variety stimulates with metal or plastic bulbs, spikes, ribs. Touching irregularities enhance the massage effect in the abdomen, waist and buttocks, but bruises may appear from unusual.

Flexible hoops - universal use, help to reduce weight, develop back muscles, legs, hands.

Optimal weight

Passionate desire to quickly remove the belly with exercises with the hoop forcing newcomers to choose the product of maximum weight. Although it is necessary to take into account not only the configuration of the sports projectile, but also individual physical training.

To maintain the tone of the muscles, the flexibility of the lumbar spine, restoring the skills of a sufficiently light shell weighing 1-1.5kg, because in this case there is no goal to get rid of overweight.

With good sports form, the trained muscles to reduce weight will fit the hoop weighing up to 2kg.

If the physical activity seemed small, the body easily coped with the exercises, it will take a product for a slim waist weighing up to 2,9 kg.

How to turn the hoop

Source position:

• Spine and heads on a straight line, shoulders on the sides and slightly backwards, the look is ahead.
• Stand straight, feet on the width of the shoulders, socks apart, hoop hold at the level of the waist.

Getting started:

• To send a shell in the selected side and at the same time perform the movements of the waist, hips, torso.

Rotation:

• Maintain tone in buttocks, waist, abdominal press, back to burn fat, strengthen blood circulation.

It is not necessary to excessively cry, especially at first occupations. It is necessary to individually choose the load - first of all the time how much to turn the hoop, otherwise the muscles will get sick.

Beginners are enough 5 minutes' workout in a calm pace, with a comfortable amplitude of rotations. When the body is drawn and starts easily cope with the load, it can be enlarged.

Exercises with an empty shop, the last meal is for two hours or more to workout.

How much turn

For benefit and efficient weight loss, they do 2-3 times a week to 20-30 minutes per day.

It is important not to zealous - it is better four approaches for 5 minutes than one duration of 20 minutes - it is possible to quickly remove the stomach faster.

During classes, alternate the direction of rotation, especially with a weak vestibular apparatus - half the time twist into one, half of time - in the other direction.

The beginners should be tied with a waist with a scarf, a handkerchief or a towel.

Slimming exercises

To remove the stomach, it is not enough to rotate the hoop and vary the tempo.

Complete exercises help quickly reduce weight:

Change the distance between the footsteps. After putting them near or putting the most widely, it is possible to lose weight faster: close location trains hips, wide - butorous muscles.

To increase the load, turn the hoop in the semi-trad position - omit the buttocks as low as possible.

Rotating shell on the waist, lower it on the hips and raise again.

When performing exercises, alternately put one leg forward, another - back, then on the contrary, this complication strengthens and trains the abdominal muscles, hips.

Variate the amplitude of rotations - from small to the maximum.

To train the vestibular apparatus to rotate the projectile, standing alternately on one, then on the other foot.

Twist the hoop and simultaneously marching on the spot.

To quickly reduce the weight, start rotating the hulahup with the hands straightened upwards, then through the sides to lower them on the shoulder level, squeeze fists. In complete, bend to the elbows so that the palms are at the chest level.

Contraindications

It is not easy to lose weight with a hoop in injuries or inflammatory processes in the abdominal cavity, back, with kidney diseases, the presence of non-healing wounds, during, after the cesarean section, in old age.

Changed: 11/25/2018

What is not particularly a fan of power sports, but deciding - Sport multifaceted, a variety of lessons is enough for everyone, today I will begin to make a selection of other useful types of sports activities, most of which are available to all and which I do (tried to do;) herself.

Let's start with all the well-known and affordable wrap for the waist. It was invented for quite a long time in the late 50s of the last century by American Richard Knerr. Although the "ancestors" of the hoop were known even in time immemorial times, made from wood and used by many nations during dances.

Later, a type of hoop appeared - Hula-Hup, whose name is obliged to Polynesian dance "Hula" (the second part of the word has the American origin of "hoop" - hoop). If you have not met information about the differences between "just" around the hoop and Hula-Hupe, I will explain that this is the same hoop, but only equipped with different "things" - it can be collapsible, having massage rollers or turn counter.

What is useful to turn the hoop

If you regularly twist the hoop, the benefits for the body and the figure will be like this:

Strengthens the abdominal muscles;

Give the tone of the muscles of the hips and buttocks;

Make a figure of figures more attractive by increasing the difference between the hips and the waist and due to the improvement of the posture;

Stimulates the intestinal work;

Normalizes blood circulation;

Will develop a vestibular device;

Will strengthen the cardiovascular and respiratory system;

Improves skin condition in "Rotation Places"))

How many calories are burned when the hoop is turned

If you were interested when you turn the hoop, how many calories burns, then I will tell you the number that I found trying to find out how much calories burns the hoop in 15 minutes. When twisted it during this time, but only weighted or massage, you will spend 100 kilocalories, which are equal to the whole (though small) chocolate "Milky Way".

Since now among the hoops, there is a variety of forms and styles, then briefly focus on what they are to make it easier to choose the most suitable.

Hoops for weight loss how to choose

Standard

"The height" wrap, may be plastic or aluminum. Weigh about 0.5 kg. Suitable for children and adults, and especially those who are just starting to do with the hoop and handle it does not know how much.

Massage

This is he, the most popular now Hula-HUP. Its inner surface is equipped with tubercular balls that will help develop the most hard-to-reach muscles and smash the "shut-off" fat deposits.

Flexible

This hoop can be used both for twist on the waist and as an expander for hands and feet, and for stretching exercises.

If the first two I tried it on myself, then such a soft hoop has not yet met and the feedback about him also did not hear. Maybe you share the feelings from use?

Weighted hoop

Creates an additional burden on the waist area and hips and will help to become slim faster. Weighted hoop can be both massage and ordinary. Weight weighty hoop 1-2 kg. My home massage "coach" weighs 1.5 kg.

If you are going to purchase yourself, then first read about the weighted massage hoop and its contraindications.

Julakhup Contraindication to Application

You can not engage with hula-chup and drowning hoop:

To old people;

Women during menstruation;

Pregnant women;

In the postpartum period, especially if there was a cesarean section. I read about when you can turn the hoop after the cesarean section - in this case, it is necessary to refrain from Hula-Huup classes for six months;

To those who have disease internal organs;

Either diseases of the spine;

If the skin is wounds or rash.

But even if there are no contraindications for classes with such a hoop, does not prevent you from knowing that

Weighted hoop can rotate no more than 20 minutes a day

You can make an awesome hoop yourself.

How to lose the hoop at home

If the hoop is plastic, make a small incision in the case and fill in the emptiness of sand or salt, and then flush the screws with a tape or tape.

You can also fill out a light metal hoop.

You can do it, of course, do not care, but it can be disconnected at the junction site, in the same way to fill with sand and copp the tape.

Now about the "rules of behavior" during classes with the hoop, there are such too)))

Not too pleasant feature from rotating weighted or massage hula-hup is bruises from the hoop.

(Photo is not mine, taken in free access on the Internet, could not find who is his owner, if you find out yourself and wish me to sign it (or removed) - contact him).

Therefore, the first (and rather long) time before its rotation is worth putting on either a wide tight belt, or if not hot - a dense sweater, in the extreme case you can carefully, so that it does not interfere, wielding the waist with a wide scarf.

Losing weight hoop how much you need to turn

It is necessary to start classes from 5 minutes a day, gradually bringing the time of workouts up to 20 minutes when rotating a weighted massage hoop, and before half an hour in class with a slight standard hoop.

How to turn the hoop to the waist

During classes, half the time, the hoop should be twisted in one direction, and the second half is in the opposite.

Do not forget to keep the abdominal muscles in tension, it will strengthen the effect of training.

After what time after meals you can turn the hoop

Any hoop rotate an empty stomach. After a meal must pass at least two hours.

The hoop helps to remove the stomach and sides, make the waist thinner. The first results, if in good faith and daily, will be noticeable after two weeks of training, theoretically promise a decrease in the waist by 1-2 cm, and weighs about 1 kg.

And in conclusion exercise with a hoop for slimming abdomen and waist, as well as berries with hips 🙂

There is a rule:

If you need to give a load on the buttocks, then the legs will put as wide as possible (within reasonable limits, of course))) if we want to load the hips - the legs put close to each other.

1. Legs together. Rotate the hoop for a few minutes in one, and then in the opposite direction.
2. Legs on the width of the shoulders. Again, turn the hoop for a few minutes to the right, a few minutes to the left.
3. Legs wider shoulders. Repeat the previous exercise.
4. Leaves in the position "wider shoulders". Sliding, and holding the hoop, squat as low as possible. In this position, the semi-man is rotating it into one, then to the other side.
5. Legs on the width of the shoulders. Having started to rotate the hoop, we try to move it to the hips, turn a few minutes and again "raise" on the waist, where you also turn a minute or two. Do exercise several times. Repeat, but in the other direction.

Frankly, exercise number 5 to do with a massage hoop task more. For me, she still looks like something like that))

If you have a "health disk", it can be used as "warming up" before rotating the hoop. The disk helps to reduce the waist, strengthens the oblique muscles of the abdomen, well, and calories burns.

Successes and a thin waist you 🙂

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Why not finally do not take yourself in hand and do not spend your free time with benefit for your figure and for the general strengthening of the body? For this you do not need to torment your body with exhausting squats and lifts of the body. Enough to get a miracle simulator called Hula-Hup or hoop. And by including favorite music, you can enjoy classes in anticipation of a positive effect. But that classes with Hula-Hupe brought their effect quickly and turned out to be productive, you need to turn the hoop correctly to lose weight.

How to choose a hoop for classes?
The effect of classes with hula-chup is depends on what type of hoop is involved for training:

• Simple hoop. Ordinary hula-chupies are very light and empty inside, they are made of aluminum or plastics. Such hoops are suitable for beginners.
  
• Weighted hula hupe. During classes with such a hoop, more calories are burned, thereby the process of weight loss is much faster. Such hoops are much harder due to the fact that the cavity of the hoop is filled. For beginners, such hoops will not fit, since the waist-accustomed to classes can become the owner of bruises. Therefore, after several classes with a lightweight hoop, you can go to the ducklive.
  
• Hoops with the effect of massage. Such hoops are equipped with massage balls on the inside, which perfectly massage the waist area, hips, backs and buttocks. Massage hoops are even more effective than previous options. Some models are equipped with sensors that calculate the number of revolutions, speed and burned calories.
  
• Folding. Such hoops are designed for convenient storage and transportation and consist of several parts.
  
• Flexible hoops. Such models are soft, and also are light or heavy. They are designed to train the muscles of legs and arms and apply in stretching exercises.
  

The benefits of classes with Hula-Hup
If you correctly turn the hoop for weight loss, you can not only remove the extra centimeters on the waist, but also to strengthen the whole body, since the benefits of Hula-Hupov is scientifically proven:

• enhances the circulation of lymph, due to which the Waist circle decreases;
  
• trains the respiratory system, cardiovascular and vestibular apparatus;
  
• supports all body in tone;
  
• classes with hoop are safe for internal organs;
  
• trains the muscles of shoulders, hands and backs;
  
• develop coordination of movements and flexibility;
  
• contribute to maintaining the correct posture;
  
• are a guarantee of good well-being;
  
• classes with Hula-Hupom are a pleasant time.
  

The benefits of classes with a wonder-simulator is obvious, it is worth it is much cheaper than many famous weight loss simulators.

How to turn the hoop to lose weight?
Correctly turn the hoop to lose weight, it turns out if it is correct to calculate the level of load and do not overdo it with the exercises:

• Feet need to put together, straighten your back, remove the hands behind the head or sides.
  
• The waist should be rotated smoothly in a circle, and the described circle in diameter should be as small as possible.
  
• The upper and lower parts of the body should remain at rest.
  
• Experts recommend turning the hoop on the hungry stomach.
  
• The stomach during exercise should be tense.
  
• Breathing should also be correct: the hoop concerns the abdomen - inhale, the hoop concerns the back - exhale.
  

Load with each occupation is to increase. For beginners, its duration should not exceed 5-10 minutes. For advanced users of Hula-Hup classes, half an hour will continue. Learn to turn the hoop correctly to lose weight, easy. The main thing is to comply with the correctness of the exercises being performed, monitor the level of load and engage in Hula-Hupe regularly. But you should also know about caution:

• the first few months after delivery, the permission for classes gives a doctor;
  
• in critical days it is better to give the body to relax;
  
• in diseases of the back and internal organs, it is necessary to consult with a specialist before classes;
  
• women in age is also not recommended to engage in Hula-Hupe;
  
• hard contraindication: pregnancy or suspicion of its presence.
  

But not enough to turn the hoop correctly to lose weight. It is necessary to add proper nutrition and consumption of a sufficient amount of fluid to class with Hula-Hupom, then the effect will occur much faster.