Hoops for weight loss. How to choose? How to use the hoop to remove the sides?

Article on the benefits and harms, contra-indications of hoops for weight loss. Rules of training and full sets of exercises with a hoop.

With the help of diets and sports you can significantly reduce the fat layer of the whole body. But the individual zones are reluctant to be corrected only by nutrition or by a set of exercises. Special adaptations are in progress. In the case of the stomach and sides, this hoop for weight loss is an indispensable shell for a thin waist.

Is the hoop effective for losing weight?

The hoop for weight loss is a sports equipment, therefore employment with it necessarily will be effective. It is important only to properly exercise and practice regularly.

IMPORTANT: By itself, hula-hoop will not affect the weight reduction. It acts only as part of a set of measures for weight loss of the whole body, namely it is designed for waist modeling.

The home hoop performs the following functions for the body:

• In training with hula-hoop, the muscles of the press and back are involved. In addition, under the influence of the hoop, fat is found on the sides and abdomen. All this allows you to train the muscles of the waist region and split the fat deposits of
• . Stimulation of internal organs located in the abdominal cavity: the stomach, intestines, kidneys, liver. The motor skills of these organs are accelerated, and with it the metabolic processes of
• . Any hoop, even the simplest and easiest, implements an effect comparable to a massage. Subcutaneous fat is mechanically broken, which contributes to the acceleration of its burning. The exercises with the projectile activate the blood circulation in the abdomen and sides, which also affects the rate of fission of fats.
• . The fabrics during exercise receive more oxygen and recover faster.
• Regular exercises with hula-hoop develop coordination of movements.
• . Hip lessons are classified as cardio exercises. They strengthen the respiratory and cardiovascular system
• Cartilages and spine discs receive additional nutrition, making the spine more flexible

IMPORTANT: In addition to losing weight in the waist, gymnastic hoops have a positive effect on the digestive system, they avoid osteochondrosis, radiculitis, and gastrointestinal diseases.

Video: How to twist the hoop for weight loss

Which hoop is more effective for losing weight? Types of hoops for the waist

There are many kinds of hoops for weight loss. They are made of different materials, differ in size, weight, and accessories with additional devices.

Types of hoops for weight loss:

• simple sports hula hoop made of plastic or metal
• weighted
• composite
• massage
• soft
• magnetic
• hoops with built-in calorie counters

Each of these projectiles is effective in its own way. Many of them should be used at a certain stage of training.

• So, simple plastic and light hoops are suitable for beginners who only sharpen the mastery of the hula hoop
• . Following the light trainer, it is possible to purchase a metal one - it is heavier, which means it exerts more mechanical influence on the fat deposits of
• . Weighted models continue to complicate the workouts.
• With softa hoop you can perform not only classical rotations, but also many other useful exercises for the figure of the
• Hula-hoop, equipped with calorie counters, differ only in that slightlym screen, you see the result of employment - the number of calories burned in one go

In the opinion, the most effective is still massage hoops. These are shells, on the inner side of which there are plastic, rubber balls, suckers or other protrusions. Such simulators are produced in a wide variety and can be both lightweight and weighted. And their effectiveness is achieved due to the increased massage effect.

IMPORTANT: Professional trainers recommend weighted models of conventional smooth hoops. It is with the help of such simulators, in their opinion, an ideal waist is achieved.

Iron hoop for weight loss. Photo

Metal hoops are made, usually from aluminum and iron. Aluminum shells are very light, along with plastic, they are classified as hoops for beginners. In addition, such simulators are easy to deform and for a long time you will not be served, because the metal in them is quite fragile.

Iron hoops refer to weighted versions. They are usually purchased after a sports plastic or aluminum hula hoop to increase the load on the abdomen.

Initially, iron simulators are hollow inside. Wishing to make the most of their shell, losing weight over time, make a hole in it and pour sand into it. So, without changing the hoop, you can get an even heavier model.

IMPORTANT: If there is insufficient preparation, an iron hoop with sand will leave bruises on the skin. It is dangerous to start training with such a hoop also because of the risk of injuring internal organs.

Massage thong for slimming with spikes, benefits and harm

Massage hoops differ from others by the presence of massage elements in the form of balls, thorns, suckers. To the massage also include hoops with magnets and flexible hula-hoops.

• Massage elements are made of plastic or silicone. During the rotation, in addition to the pressure that breaks the fat deposits, this hoop also has a massage effect. Ordinary balls or thorns massage the skin, suckers stick to the body for moments and thus also create an additional massage effect.

IMPORTANT: Many massage models have the function of removing balls and thorns. If you want to use the massage hula-hoop as a normal shell, pay attention to this model.

• Massage exercisers are mostly collapsible. They consist of the same segments, thanks to which the projectile can be increased by adding a segment, or reduce, by removing the segment. Demountable models are convenient in storage and transportation. However, frequent disassembly of the hoop may result in the attachment becoming unusable
• The harm of such simulators can only be inflicted if it is not used correctly. To twist the hoop is recommended not more than 30-40 minutes. Longer workouts can negatively affect internal organs. And if you do not start training with a massage hula-hoop without preparation, you can seriously injure both internal organs and tissues and skin of the waist area.

Soft hoop for losing weight, photo

The soft hoop, due to its flexibility, creates the same massage effect as the simulator with spikes. In addition, it can be used as an expander for a variety of exercises. With the help of a complex of trainings with a soft hula-hoop it is possible not only to pump up the abdominal press, but also hands and feet. In comparison with others, this is one of the most expensive variants of a home waist shell.

Magnetic hoop for weight loss, use and harm

In the magnetic massage ring, magnets are located at equal distance from each other. Such a simulator is indispensable for a thin waist, since it performs the same functions as any other hula-hoop.

In addition to the slimming effect, magnets also increase blood flow in the tissues of the abdomen and accelerate metabolic processes in them.

Weighted hoop for weight loss, photos before and after

Weighted hoops are more effective due to the weight of the projectile itself. Usually weighting is carried out due to the material from which the hula-hoop is made. For example, iron models or models with massage balls are considered weighted.

IMPORTANT: There are several weight categories of hoops ranging from 0.7 kg to 3-4 kg. The heavier simulator should be chosen only after several months of workout with the previous weighing model.

Sports hoops for weight loss. Is it worth buying?

• Sports hoops are classic simulators made of plastic or aluminum. Such shells you can find in any sports shop. They are cheaper than other models, but the effect is much less
• . However, it is an indispensable simulator for beginners. It is on it worth studying properly and for a long time to twist hula-hoop. Some slimming, on the contrary, call the sports hoop the most effective, because to keep a light projectile, you need to exert more effort than to rotate a heavy

How to quickly learn to twist the hoop? Video

If you do not know how to twist the hoop, get ready for the fact that at first it will constantly fall.

IMPORTANT: Even if you regularly drop the hoop, do not stop the workout and try again. The first classes can last only 5 minutes, this is normal.

You will need comfortable clothes, a well-ventilated and spacious room, preferably equipped with a large mirror. And, of course, the simplest plastic hoop in size.

• Take the starting position. Put your feet on the width of your hips, keep your back straight. Hoop from above to lower it to be exactly in its center. To grab the shell with your hands you must top
• With force push the hoop in one direction. In doing so, it should touch your waist.
• . Rotate movements only with the abdominal muscles. Chest and hips should be fixed
• The smaller circles you outline the waist, the more effective the exercise will be

. If you feel that the hoop is falling, try to hold it without hands. To do this:

• slightly bend the legs in the knees and move the thighs throw the projectile up
• accelerate the rotation of the waist and thus hold the simulator

Video: How to learn to twist the hoop?

How to twist the hoop to lose weight in the sides? Video

In order to see the first results, observe the basic rules of training for the waist.

• Twist the hoop daily
• One workout must last at least 20 minutes
• Rotate the hula-hoop in both directions an equal amount of time to equally affect the entire waist area

Here are ways to enhance the effect of training with the hoop:

• Put on weighting weights or take inhand dumbbells
• Combine the rotation of the projectile with the exercises for the legs or hands
• Turn the hoop with the belly drawn in, so you will have more impact on the press. It is also possible to combine conventional torsion with torsion with a retracted press

In addition to the classical torsion of the simulator around the waist, there are effective exercises for the sides and abdomen.

1. Rotate the hoop 5 circles in each direction. During the change of direction, freeze for a few moments. With this exercise you will work through all oblique abdominal muscles.
2. Change the position of the legs while twisting the hula-hoop. The wider the feet, the more you use the muscles of the legs and buttocks. Try a few minutes to twist the shell with fully closed knees - so you will achieve maximum stimulation of the abdominal muscles.

Video: Exercises with a hoop for weight loss

How to learn to twist the hoop on the hips?

Tips To twist the hoop on your hips, try to start rotating it in this area. At first it may seem difficult. It's easier to twist the hula-hoop at the waist and gradually lower it down until the projectile takes the desired position.

IMPORTANT: To keep the treadmill on your hips, use the method that helps to adjust the hoop at the waist - start hula-hoop quickly-fast.

How to twist the hoop on the leg? Lose legs from the twisting of the hoop

There is a method of twisting the hoop on one leg. To do this, lie on your back, pull up your leg and try to rotate the hula-hoop on her with a lot of diligence. This is an extremely complex way to use the projectile. In addition, data on its effectiveness due to the complexity of the exercise itself is not enough.

Specialists do not recommend such a method of slimming thighs, since in the place of contact of the hoop with the leg there are lymph nodes, the effect on which is undesirable. Especially it concerns heavy simulators, metal, massage.

How long does it take to wrap a hoop to lose weight?

To begin lessons with a hoop it is necessary literally from several minutes in day. This is associated with the risk of damage to internal organs and external tissues during prolonged stresses without preparation.

When you get in shape, daily workouts should be 15-40 minutes. Too short classes will be ineffective, and too long can harm health.

Contraindications to twist of the hoop: who should not twist the hoop

• pregnancy
• first months after childbirth
• gynecological diseases( uterine fibroids, retroflexia, etc.)
• diseases of organs located in the abdominal cavity
• problems with the spine( intervertebral hernia, displacement of vertebrae,)
• skin diseases in the area of ​​contact with the hoop

Bruises after the hoop: norm or not? How to remove bruises after the hoop?

As a result of training with a hoop, many of those who lose weight have hematomas. This is a natural and not dangerous consequence, since, despite the significant layer of fat that sometimes accumulates at the waist, the blood vessels in this area pass rather closely and react to the effect.

However, the appearance of bruises is not the norm, but the consequence of an improperly selected hula-hoop and failure to comply with the rules for handling the projectile. Here are some tips on how to avoid bruising when twisting a hoop:

• In the case of a weighted or massage model, wear a thick
• sweater on the waist area The smoother your movements will be, the less bruising you will get
• Put your legs as close as possible to each other
• Increase the loadgradually, starting from 5 minutes a day

Important: To get rid of bruises that have already appeared, use pharmacological agents: a bodyguard, a salve balm, etc. If after exercising you notice a manifestation of hematomas,lie to them something cold.

What should be the diameter and weight of the hoop?

To correctly choose the size of the hoop, put it in the store next to you. Hula-hoop should reach the bottom of your ribs.

The weight of the hoop depends on the level of your preparation. Shells weighing 1 kg or more are weighted, they should be purchased if you are already engaged with hula-hoop for a while.

How to make a hoop with your own hands at home?

This weighted hoop can be made at home. Detailed instructions for making hula-hoop with your own hands, look in the video.

Video: Hula-hoop with their own hands

Than it is possible to replace the hoop so that weight loss does not slow down?

If you accidentally lost access to your favorite home exercise machine, and you do not want to lose weight, there are ways to replace the hoop. By its action, hula-hoop is comparable to massage. Therefore, for exercises without a hoop, tie a warming belt around your waist, which will continue to warm up the subcutaneous fat.

Performing movements that simulate the twisting of the hoop, you will still stretch the waist muscles. Make the slopes to the right and left. And finish the training with a 5-10 minute pinch massage of problem areas.

Should I buy a hoop for slimming the waist: tips and reviews

Wrap for losing weight is worth buying - this is the experts are asked not to doubt. Even if your belief in its effectiveness for the waist is not strong, training with hula-hoop is still a movement movement. And any movement when losing weight is times better than a sedentary lifestyle, so exercises with a hoop will be effective in any scenario.

Advantages of hula hoops:

• practically no contraindications
• is suitable for a person with any physical preparation
• exercise shell compared to other inventory inexpensive
• hoop is convenient to store at home
• workouts are fun and easy

Video: Hula hoop hoop. Errors and contraindications. Choice and training. Thin waistline