How to use a Hoop for weight loss
The Hoop is a special apparatus designed to rotate at the waist and gymnastic exercises, which have for long is applied as if the sport and athletes.
There are many types of wraps for weight loss:
- classic gymnastics;
- classic weighted;
- flexible Hoop;
- massage hula Hoop.
What wrap effective for weight loss
No set of rules in response to this question can not be. Here everyone chooses itself. To focus need 4 key things:
- method of application;
- the weight of the circle;
- the size of the Hoop;
- the quality of the product.
Concerning the method of application can suggest the following. If you want to use the Hoop only for rotation at the waist — choose any model which you like. They are all suitable for this purpose.
In addition, very flexible types of wrap can be simply worn on the waist as a kind of amplifier, for example, while cleaning the house or cooking. This will give additional load to the muscles will increase calorie consumption.
The weight of the circle — it is strongly recommended not trained to offer the muscles from the weight of 3 kg.
At the same time, the desired results in reducing weight with light aluminum gymnastic Hoop to achieve will be long. Select the middle option, the weight of which will amount to 1,200-1,500 kg.
Choosing a heavier model, note that the surface of this model was soft. The impact force of the Hoop needs to soften his outer shell from the foam, fabric, leather, or the like.
If you decide to weight stale in the closet since high school aluminum Hoop, then after filling it with sand on top just wrap with electrical tape — this will prevent bruising and unpleasant “beating” of the pelvis during rotation.
Even better wrap it under the duct tape strips of foam rubber — it's almost a requirement for hoops weighing more than 2 kg.
When buying, make sure that you are satisfied with the quality of the product. Pay attention to the surface of the circle — it should be smooth. If you have chipped, rough convex seams or notches, it will create a lot of unpleasant sensation during use.
Closely inspect and touch massage hula Hoop with spikes or balls. Balls and spikes should not be very rigid and solid with a very high probability to “earn” abrasion on the skin when using.
The balls must be well fixed in the product and easily scrolled.
When buying a Hoop, put it in front of him on the floor. When the Hoop reaches your ribs, then choose a smaller diameter circle, otherwise, twist you it will be very problematic and uncomfortable. So choose “your own size” Hoop.
Does hula Hoop lose weight
Those who have not resorted to the use of a Hoop, often wonder: “is it Possible to lose weight with the Hoop?” Of course, you can!
Even if you just twist the wrap at the waist, it will lead to the following changes in the body.
- Improved circulation — especially improves the circulation in the pelvic organs. This leads in particular to the improvement of sexual functions in men and women.
- Improvement of lymph circulation. As a consequence, elimination of puffiness and “ stagnation” in the lower part of the body with little movable lifestyle.
- The cure of the syndrome of “lazy bowel” — the rotation of the circle is massage of the abdomen and internal organs that the improvement of the evacuation of intestinal contents.
- Getting rid of waste products of the cells and toxins — they sweat out and the contents of the intestine;
- Decreases cellulite — massage effect “breaking” the cellulite bumps thanks to the “shock” of the Hoop when rotating;
- To form a beautiful waist due to the regular load on this area of the body. This is especially true after pregnancy and childbirth.
- Overall improvement in mood and well being is ensured through regular sport in General and the circle in particular;
- Loss of calories inevitably leads to weight loss if the loss exceeds the intake from food;
- The overall improvement in muscle tone and the careful study of the lumbar muscle corset of the spine leads to improvement.
Can you lose weight by spinning the Hoop every day
Of course, you can! Not only lose weight but also to strengthen the muscles of the spine, the abdominals, the legs and the “women's” pelvic muscles.
Include daily activities with the Hoop in your system weight loss and hand weights will gradually approach the desired value.
Before starting your workout, be sure to check whether you have the condition in which it is not desirable or even dangerous to hula-Hoop.
Contraindications for training with the circle
Avoid classes need a Hoop, with the following condition:
- menstrual cycle — do not twist the wrap during menstruation, as the bleeding will increase until appreciable blood loss;
- any gynecological bleeding;
- acute inflammation of the kidneys, organs of small pelvis;
- cysts, endometriosis and other diseases of the pelvic organs — in the presence of gynecological diseases to the start of classes with a Hoop consult with the expert.
- prolapse of pelvic organs;
- hernia white line of the abdomen, groin, postoperative, or postpartum — can provoke the jamming of hernia content.
- early postoperative and postpartum period — is necessary to sustain for 3-4 weeks until complete healing of the outer and inner joints,as well as restore the functions of tissues;
- benign tumors and cancer problems;
- in the presence of pathologies of the spine and joints it is necessary to consult the attending physician.
How to lose weight with the wrap
Traditionally, coaches and nutritionists advise to reduce calorie diet and increase calorie consumption sports load.
Using the Hoop we will increase the loss of calories and lose weight. If you turn ordinary Hoop a minute, we will lose 15 calories. Weighted up to 3 kg version of the terms will be taken for a 20 minute calories.
Remember that you need to take care about good nutrition and reducing the amount of eaten calories.
Weight loss hula Hoop before and after
If to weight loss with the Hoop you ever went in for sports, it will be one of the best for your endeavours. Do not raise the bar yourself, start slowly.
Spin the Hoop at the waist for 3-5 minutes in a number of approaches daily. It is much better for the body than to spin it to exhaustion. After you can gradually increase the load.
This can be done by introducing an additional exercise with the Hoop, increase the time of rotation of the circle or weight gain circle.
The more intense your workout, the more calories and inches at the waist you will lose.
Note: for weight loss to rely on the rotation of the circle would not be right. Go to the solution to the problem of excess weight decisively and comprehensively.
Do not take your weight loss as a temporary deviation from a habitual way of life. Tune in to shift their traditional way of life. Get a pleasant and useful habit.
For example, now start every morning with a special drink, metabolism. In a glass of water 1 teaspoon of honey, 0.5 tsp of aloe juice and half the lemon slices, and drink a half hour before Breakfast.
Eat a little less common, reduce daily to eat the amount of food. Divide the meal is not traditional at 3 and 5-6. The last meal transfer 3 hours before bedtime.
Arrange fasting days once a week. Yogurt, fruit or vegetable — choose the most delicious for yourself.
Pay attention to the drinking regime — drink up to 2 liters of water daily.
Enter sports activity in the form of rotation of the Hoop and special exercises with a Hoop for weight loss.
How to hula-Hoop to lose weight
Based on rule of gradual increase of stress on the body, begin to twist the wrap from small to large.
If the wrap is not hard to turn it daily for 10 minutes. Every day you can increase the duration of training for 1 minute.
Heavy models wrap twist start at 3 minutes, 3 times a day or 5 minutes twice a day. When you select workouts focus on your feelings.
Lose weight if to hula-Hoop every day
For weight loss sufficient to bring the daily workouts with the Hoop to 20 minutes. With this load for a month, you can remove from the waist extra 4-8 see
Regular daily workout with a hula Hoop along with other items of the comprehensive approach will inevitably lead to the loss of extra pounds. The more serious you are and the more your effort, the greater the results you can expect in the end.
The result affects not only how much time you can hula-Hoop for weight loss, how severe your circle, but also how you do it.
How to roll a Hoop
A very important point — we turn the Hoop on an empty stomach. It is best to do on an empty stomach in the morning or choose a time when after the meal took 2.5 hours. To beat the wrap on a full stomach is a thankless task.
Turn the Hoop clockwise is the right direction for the proper massage of the intestine. In this rotation we're going to stimulate peristalsis and rapid evacuation of the intestinal contents, which is important for weight loss.
The amplitude of the movements waist should be small and do not need to make wide movements. The movement should be as coordinated, smooth and rhythmic.
Correct posture — keep your back straight, head straight.
Proper breathing is very important. Be careful when playing with the Hoop you are breathing with mouth — breathing only through the nose. Breathe evenly and calmly. Don't talk during training.
Try to exhale all the air out of the lungs without a trace. Do pause between the end of exhale and inhale, and after fully filling the lungs with air. The slower you breath the better.
Please note that not less important is the right idea in training. During the rotation of the Hoop it is better to concentrate on what beautiful waistline and flat tummy we currently now buy.
The attention should be fixed on the desired result. Psychologists say that the effectiveness of such training is significantly higher than the mere “thoughts fornication”.