The technique of using the simulator hula-hoops in the fight against obesity.

Simple, but, most importantly, very effective trainer available each lady is hula hooping. Its main advantage is the opportunity for home use in the absence of a coach or special training. Unlike power plants, its use will not increase muscle mass.

The impact of hula at the figure based on the centrifugal force that occurs during rotation. At that, he massaging the lumbar area contributes to the rapid decrease in waist size and the size of the tummy. From the shape of a Hoop, its mass and the presence of internal spikes provided on the intensity of the massage. And from the correctness of the exercises is effective lessons.

Characteristics and types of hula-hoops.

To achieve the best results in losing weight with hula hoops is impossible without knowledge of its forms, allowing you to choose the right trainer. So, the Hoop may be:

• Lightweight, made of plastic or light metal. This is the best choice for the start of training or for women who are not engaged to do any kind of physical activity.


• With the weighting. They are made of metal and weigh more than half a kilogram, making the load on the abdominal muscles more intense.


• Massage, which can also be used to warm hands and feet.


• Collapsible. This is not the most effective form of hooping, but it is often chosen by owners of small apartments.


• Gymnastic providing a restorative effect.

It is also important to pick the right size to get the desired result. This option will be optimal if the height standing next to you wrap varies in the interval from the navel to the chest. The minimum diameter will allow you to burn more calories per workout, because you have to twist it more often. The maximum will give the opportunity to increase the amplitude of the pelvis, which will increase the load on the muscles of the spinal press and strengthen the spine.

The rules of rotation of hooping.

Some girls practicing hooping classes, complain of poor results: either centimeters not go away or figure became disproportionate. The reason is simple – improper use of the simulator. Because not all women know how to spin the hula Hoop to lose weight. The main reason that the waist with one hand decreases faster than the other, and it is noticeable, is the rotation in one direction only. It is important to have alternate rotation in both directions within each of the exercises. The second major rule: lesson should be definitely on an empty stomach!

Developed a special technique of rotation of the hula, the full observance of which will ensure the maximum effect.

1. Use one of the basic starting position: the legs should be slightly bent at the knee, a little apart or close together. The second position increases the load on the muscles, which helps reduce plaque and on this site. However, to do the exercises in it is much more difficult.


2. The back is kept very straight and stomach tight throughout the workout.


3. For a Hoop placed at 10cm above the waist line. Subsequently, he shifted on the problem area itself.


4. Performing the rotation, careful not to tense the muscles of the buttocks and the sternum. Swinging movement is only through the legs and waist.


5. In the course of your workout, be sure to hold in tension the press. You must feel his muscles.


6. Of rotation are as robust as possible. If hula hoops begins to subside, just increase the speed of rotation, and he will be back. Better not to drop Hoop, especially using heavy metal variant. He can injure tibia and bones of the feet.


7. Alternate rotation in both directions, starting with the one that you prefer to twist. After the classes will become a regular, you won’t notice the difference. Try to observe the same time intervals to give the load on both sides of the waist in equal amount.


8. Don’t spend much time inhaling. Proper breathing, as with the other exercises, it is very important. Remember the rule: the amount of air passed per workout through your lungs, is directly proportional to the weight of fat lost in the end.


9. After a while, you should complicate training. Try when rotated to lower the Hoop to the level of the knees, and then hands to lift him back to the breast. So you get not only a wasp waist, but and bouncy beautiful ass. If it’s already up to you – enter in classes dynamic elements. Start with steps to the side and lunges legs back and forth. Then you can add dance moves upper body. So the workout will be more effective and interesting. You can also add music to set the mood.

How to twist.

Choosing a time interval, consider the level of your physical training. Do not just focus on the maximum time. Ideally, beginners should do for 3-5 minutes, gradually developing the abdominal muscles and the back and bringing the workout to an hour. This process should take no longer than 2-3 months. If you start to pace yourself a half-hour workouts at once – may be affected is not yet protected by a strong pressure of the internal organs. After 3 months of workouts increase to 45 minutes.

Many fans hula practice the rotation Hoop twice a day instead of morning and evening warm up for 15 minutes. This gives a very noticeable results within 2-3 weeks. However, professional trainers argue that this is less efficient than a one-half-hour workout. And if you want to do twice, the time should be doubled.

Rotating the Hoop, it is necessary to change the direction every 5 minutes. Sessions should be regular, i.e. daily. To not miss a workout: this can result in the loss of already achieved results. Note, however, that use or weighted massage hula hoops during menstruation is not recommended. For this optimum will be a lightweight version, so it is best to have a couple of hoops in their Arsenal.

What about the bruises?

One of the most unpleasant moments when playing with hula hoops become bruises. They can be avoided by using a massage Hoop with special rollers, softening the blows. But it will not help the owners of the skin with high sensitivity and close proximity of the vessels to the surface. To minimize the risk of hematomas can also put armopoyas, which will also increase the amount of burned fat at the waist, or simply amateurish thick scarf. Even if you are not able to avoid bruising, don’t worry: judging by the comments seasoned lovers hula, they are alone for a month.

If you decide to do with hula hoops, do it properly and long enough. Then your efforts will bring the desired results, and the body will soon learn almost perfect proportions.

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