The technique of using the trainer 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 possibility of home use in the absence of the coach or special training. Unlike power plants using it will not enable to increase muscle mass.

The impact of hooping on the figure is based on the centrifugal force that occurs during rotation. At that, he massaging the lumbar area contributes to the rapid reduction of waist size and the size of the tummy. From the shape of a Hoop, its mass and the availability of internal spikes depends on the intensity of the massage provided. And the correctness of the exercises – performance training.

Characteristics and types of hula-hoops.

To achieve optimum results in losing weight with hula-hoops is impossible without knowledge of its kinds, 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 have weight more than half a kilo, which makes the load on the abdominal muscles more intense.
• Massage, which can also be used to warm up hands and feet.
• Collapsible. It’s not the most effective form of hooping, but it is often chosen by owners of small apartments.
• Gymnastic rendering General tonic action.

It is also important to pick the right size to get the desired result. This option will be optimal, if the height is 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 to play it you will have more often. Maximum also gives 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 the hula-hoops.

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

Developed a special technique of rotation of the hula-hoops, full compliance with which will provide the maximum effect.

1. Use one of the basic starting position: the legs should be slightly bent at the knee, slightly apart or close together. The second position increases the load on the muscles of the thighs that helps to reduce deposits and on this site. However, to complete the exercises is far more difficult.
2. Keep your back very straight and stomach tight throughout the exercise.
3. For a Hoop placed at 10cm above the waist line. Subsequently, he shifted to the problem area yourself.
4. Performing the rotation, being careful not to tense your buttock muscles and the sternum. Swinging movements are made only using the legs and waist.
5. In the course of the training be sure to hold in tension the press. You should feel his muscles.
6. Rotation is carried out most vigorously. If the hooping begins to subside, just increase the speed, and he will return to the scene. Better not to drop the Hoop, especially a weighted variant using a metal. It can injure tibia and bones of feet.
7. Alternate rotation in both directions, starting with the one in which spin you prefer. After the classes will be regular, you won’t notice the difference. Try to observe the same time intervals to give the load on both sides of the waist equally.
8. Don’t spend much time on the inhale. Proper breathing, as when performing other exercises, it is very important. Note the pattern: the amount of air that passed for training through your lungs, directly proportional to the weight of fat lost in the end.
9. After a time, it is necessary to complicate the exercise. Try when rotating to lower the Hoop to the level of the knees, and then without using his hands to lift him back to the breast. So you get not only a wasp waist, but and beautiful elastic ass. If it’s already up to you – enter in classes dynamic elements. Start with the side steps and lunges legs back and forth. Then you can add dance movements of the upper part of the body. So the workouts will be more effective and interesting. You can also add music to set the mood.

How to twist.

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

Many fans of hooping practice rotating the Hoop twice a day instead of morning and evening workouts of 15 minutes. It gives very visible results already after 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 twice as much.

Rotating the Hoop, you should change direction every 5 minutes. Classes 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 a weighted or massage hoops during menstruation is not recommended. For this optimum will be a lightweight version, therefore it is best to have a pair 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 wrap massage with special rollers, softening the blows. But that won’t help owners of the skin with high sensitivity and close proximity of blood vessels to the surface. To minimize the risk of hematomas can also put termopalas, which will also increase the quantity burn fat on the waist, or simply amateurish dense scarf. Even if you are not able to avoid bruising, don’t worry: judging by the comments of a seasoned hula lovers, they are alone for a month.

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

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