How and how much you need to twist a hoop for weight loss

The content of the article

Information on how much you need to twist a hoop in order to lose weight is useful for women who want to perform effective workouts for a thin waist at home with simple equipment. Using a sports equipment every day for 1-2 months, you can achieve weight loss, strengthen the muscles on the waist and press, eliminate excess fat and make the skin on the stomach smoother.

Weight Loss Classes

In order to make the body beautiful, it is not necessary to disappear all day in the gym. Such a simple device as a hula hoop, or hoop, will help to conduct classes at home, will benefit for weight loss. Fitness trainers advise to adhere to the main rule – to start gradually from a few minutes a day and continue to conduct workouts daily. If you do not perform exercises with a hoop regularly, all efforts will be meaningless..

The benefits of a hoop

People who have achieved significant results are aware of the benefits of hula hoop torsion. If you decide how much you need to twist the hoop to lose weight, the body will receive many benefits from exercise:

  • blood supply in the pelvic area is restored;
  • the respiratory system is training;
  • the work of the stomach and intestines is stimulated;
  • muscles are strengthened on the press, hips and waist;
  • improved posture and coordination;
  • the likelihood of stress is reduced;
  • cellulite disappears.

In order for classes to be more effective, you need to choose the right type of hoop. There are several varieties that differ in weight, price, additional options. The most modern useful shells are available with electronic heart rate monitors and calorie counters, with spikes that enhance the massage effect. These models are significantly different in cost. However, even the lightest metal hoop can be made heavier by pouring sand into it..

Girl twists hoop

How much do you need to twist the hoop

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

In after exercise the body signals the energy spent increased appetite. In order for the lesson to be wasted, you need to choose the optimal diet, consisting of foods rich in fiber, protein or slow carbohydrates. Training is better divided into small time intervals, in which case the efficiency increases.

To remove the stomach

Fat on the stomach is the hardest to remove, it accumulates in this area gradually, therefore, in addition to hula hoop exercises, you should connect exercises on the press and the bar. According to reviews of thin women, regular training for 20 minutes 2-3 times a day with a weighted hoop helps to conduct an effective massage of the abdomen, which stimulates the reduction of adipose tissue.

To lose weight

In order to reduce weight, doing hula hoop using only this type of sports training, you need to perform exercises regularly for several months in a row for 40-60 minutes a day. In addition, try to reduce the number of calories consumed daily. Having the correct idea of ​​how and how much you need to twist the hoop to lose weight, you can easily achieve the desired result.

For the waist

Many women do not withstand the heavy pace of exercise and prefer to lose weight in easier ways. This is because after the start of training, the load falls on the lateral muscles. In the early days, unpleasant pain in the waist can disturb. However, this part begins to acquire relief before others. Those who have shown perseverance and achieved the desired effect, argue that for the formation of the waist you need to twist the hula hoop for 15-20 minutes per day.

Girl with a hoop

What muscles work when torsion hoop

During the rotation of the gymnastic circle, the body oscillates forward and backward. Behind the apparent simplicity of the exercise is the simultaneous work of almost 30 different muscles. The most important muscles include:

  • backs;
  • legs;
  • press;
  • buttocks;
  • hands.

If we talk about individual muscle groups, then when torsion the hula hoop, they are involved:

  • external oblique;
  • thoracic;
  • abdominal
  • calf;
  • femoral
  • gluteal;
  • triceps.

How to Twist a Slimming Hoop

You should not only study the information on how much you need to twist the hoop in order to lose weight quickly, but also read how to choose a projectile for classes, how to properly perform exercises to achieve a quick effect. No need to follow tips that recommend doing workouts between things, while watching TV. It is better to choose free time for this, when no one will bother, turn on your favorite music and start the hula hoop rotation. You can strain and relax the press, use your arms and legs, then weight loss will happen faster.

Execution technique

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 touch surrounding objects. Take a hula hoop in your hands, legs apart shoulder width apart. Twist the hoop in any direction, begin to perform oscillatory movements back and forth, helping the hips. The main thing is to learn to maintain balance. Raise your hands to chest level, extend parallel to the floor, in front of you or bend at the elbows so that they do not touch the projectile. If you put your legs together, the load on the muscles of the buttocks and abs will increase, but the position will be less stable.

Girl twists hula hoop

Hoop exercises

Beginners should start classes with a hoop gradually, increasing the number of exercises, training time and pace of rotation every day. Many trainers use the hula hoop not only for torsion at the waist, with it you can train your legs and arms. A special set of exercises is well suited:

  1. Take the hoop in your hands, raise it above your head and make turns with your torso.
  2. Use the hula hoop like a skipping rope, jumping over it.
  3. To stand, legs apart, rotate the hoop alternately 50 times left and right.
  4. Bend your knees, rotate from that position.
  5. To lunges, keeping balance and continuing to perform rotational movements.
  6. Rotate the hoop, rotate the upper body and arms.
  7. Move around the room with added steps, spinning a hoop.
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