Does the hoop help you lose weight and how to twist it correctly
Sport And Fitness Educational Program / / December 29, 2020
An easy and enjoyable activity that really brings results.
How to lose weight with a hoop
Like any other activity, spinning the hoop increasesDo weighted hula hoops provide a good workout, or are they just a gimmick? calorie consumption.
For half an hour of work, you will spend an average of 165-200 kcal - half as much as with normal walking.
Of course, in terms of energy consumption - and benefits for weight loss - spinning the hoop is much worse than quiet running and energetic cardio sessions like step aerobics, zumba or tai-bo: these workouts burnCalories burned in 30 minutes for people of three different weights about 300-400 kcal for the same time.
But the hoop has two big advantages:
- It's easy to deal with him. If, instead of heavy exertion with shortness of breath and liters of sweat, you get a pleasant activity that feels similar to walking, it is much easier to develop a habit, and regularity is the main thing in long-term weight loss and maintenance health.
- It helps fight belly fat. It seems strange, but the hoop really helpsA six-week trial of hula hooping using a weighted hoop: effects on skinfold, girths, weight, and torso muscle endurance decrease in girth waist.
How a hoop burns belly fat
We never tire of repeating that fat is not burned locally and it is impossible to lose weight in certain places. This is most often the case. For example, abdominal exercises don't help.The effect of abdominal exercise on abdominal fat lose weight in the waist, and the leg press - in the hipsRegional fat changes induced by localized muscle endurance resistance training.
Muscle work under the fat layer does not affect its thickness, but the twisting of the hoop seems to trigger other mechanisms.
Six weeks of hoop training significantlyEffects of Weighted Hula-Hooping Compared to Walking on Abdominal Fat, Trunk Muscularity, and Metabolic Parameters in Overweight Subjects: A Randomized Controlled Study reduce the percentage of belly fat and reduce the waist by about 3 centimeters.
Scientists themselves do not fully understand why this is happening. It is believed that due to mechanical stimulation of fat cells.
Who shouldn't spin the hoop
If you have any contraindications for physical activity, consult your doctor before exercising.
WorthDo weighted hula hoops provide a good workout, or are they just a gimmick? take extra care if you have had back injuries or pain in the lower back.
How to twist a waist hoop for weight loss
Put legs wider than your shoulders, move one forward a little. It doesn't matter right or left, whichever is more convenient for you.
First, try a movement without a hoop. Shift your weight from one leg to the other, gently bending your knees. Do not try to perform circular movements with the body or swing the pelvis strongly - move in a small amplitude.
Take hoop, press it to the lower back and hold it with your hands. Straighten your back, tighten your abs and buttocks, bend your knees slightly.
Twist the hoop with one hand and shift your weight from foot to foot while maintaining rotation.
If the projectile begins to roll, bend your knees a little more and work the hip in front of your standing leg faster and more powerfully.
How else to use the hoop
In addition to the standard waist twist, you can also perform other movements to add variety to your workout. Here are some options.
Hoop walking
Twist the hoop in the classical technique, transferring body weight from foot to foot. Then take a step forward, continuing to swing your hips rhythmically to maintain rotation.
After a few sways, step forward with the other leg. Thus, you can walk in a straight line or in a circle.
Twisting from knees to waist
This movement requires good coordination, so it may not be necessary to one workoutbefore you succeed.
Stand straight with your legs together, press the hoop against the back of your thighs above your knees and twist it. Maintain rotation by moving both knees forward and back at the same time.
Then start moving your knees in turn, pushing the hoop up. He will rise higher and higher until he reaches the hips. Then bend a little more knees and quickly twist the hoop until it reaches the waist.
After a few turns, loosen the rotation so that the projectile rolls down to the knees again, and repeat from the beginning.
Switching sides
Twist the hoop around your waist counterclockwise and raise your arms up. On the next turn, when the ring is pressed against your back, lower your left hand, pressing the edge against your body and at the same time turning the body to the left.
When the hoop stops, at the same time release your hand and push your hips to the right, twisting the projectile clockwise. This movement must be done quickly so that the far edge of the rim does not have time to go down.
There are many other interesting elements with the hoop: twisting on the shoulders, neck, one arm or leg, jumping, hand-to-hand transfers, and much more. For a detailed breakdown of the tricks, see the playlist below.
How long to twist the slimming hoop
The longer you practice, the more calories can spend. However, it is better to get used to it gradually.
Get startedWant a Fun Workout? 8 Reasons to Give Hula Hooping a Try from 10 minutes a day. You can do it as a standalone exercise or in combination with other movements.
As you get used to, increase the duration of the sessions to 20-30 minutes, or arrange interval training. Here is an example of a complex using a rim:
- 60 seconds of spinning the hoop;
- 30 seconds no weight squats;
- 60 seconds of spinning the hoop;
- 30 seconds of push-ups from the support;
- 60 seconds of spinning the hoop;
- 30 seconds of lifting the body, lying on your stomach;
- 60 seconds of spinning the hoop;
- 30 seconds of exercise "rock climber».
You can easily compose such workouts yourself by simply inserting between intervals twisting any exercises with your body weight: lunges, burpees, plank, folds and crunches on the press and others.
Choose🧐
- 30 Bodyweight Exercises for Hard Cardio