How to hula hoop?

Hula hooping is a sport we all loved to play when we were young, but as time went by, many people forgot how to hula hoop. The question of how to hula hoop also troubles many people. In fact, this is not a difficult problem, because hula hooping is very simple and not as complicated as people imagine. Let us now learn about how to hula hoop. Those who are interested in this aspect can learn more about it.

Hula hooping is a simple and convenient indoor fitness exercise that can be played anytime and anywhere. Hula hooping can help intestinal peristalsis, aid digestion and defecation, better assist in weight loss and actively help remove waste from the body, achieving a beauty effect!

But can hula hooping really help you lose weight? Zhang Xin, a national-level aerobics coach at Megafit Fitness Center, believes that in order to achieve weight loss effects when hula hooping, the following key points must be considered:

1. How long does it take to achieve fitness results?

Hula hooping is a whole-body exercise that can achieve the effect of weight loss, but the exercise time must be long enough. Because the hula hoop exercise intensity is not very strong, only by extending the exercise time and continuous exercise to reach the stage of aerobic exercise can the body's stored fat and excess calories be consumed. How long should you shake to achieve fitness results? You may wish to refer to the "333" exercise promoted by the State Sports Commission, which is to exercise three times a week, each time for at least 30 minutes, with a heart rate of 130 beats per day. Since hula hooping is not an intense enough exercise, if you want to increase your heart rate, you must speed up the shaking.

2. The heavier the hula hoop, the better the effect?

In fact, the heavier the better is not necessarily true. Perhaps a heavier hula hoop may require more effort to swing at the beginning, but it will become an inertial movement afterwards. The key is to exercise long enough, otherwise the short-term intense exercise is only anaerobic exercise, which will only cause muscle soreness and will not consume excess calories. In addition, the hula hoop will hit the internal organs in the abdomen and back (such as the kidneys) when it is swung. A hula hoop that is too heavy will have a relatively greater impact force and may cause damage to the internal organs, so it is better to choose one of moderate weight!

3. Not suitable for people with lumbar muscle strain or calcium deficiency

Because hula hooping mainly relies on the strength of the waist, it fully exercises the psoas muscles, abdominal muscles, side psoas muscles and other parts. Persistent exercise can achieve the effect of tightening the waist and abdomen. However, it should be noted that people with lumbar muscle strain, spinal injuries, osteoporosis and the elderly are not suitable for this exercise. In addition, before hula hooping, you should do some stretching exercises to stretch your ligaments and avoid sprains.

Exercise is not a one-day or two-day thing, and obesity is not caused in a day or two. No matter what kind of exercise you do, remember to stick to one principle: do it for a long time and continuously, and be a little out of breath but not too out of breath. I believe that you will soon become a member of the slim group.

Hula hooping can hurt your waist

For older people, weight loss is no longer about body shape, but about health. Whether it is high blood pressure, heart disease or diabetes, a very important preventive measure is to maintain weight. In order to achieve this goal, people started playing with hula hoops, which were once popular in the early 1990s.

However, experts believe that hula hooping does not involve much exercise and it is difficult to achieve weight loss results. If the activity is not done properly, it can easily lead to adverse consequences. Because hula hooping is a simple waist exercise and the amount of exercise is not large, in order to achieve the goal of weight loss, you must exercise for a long enough time, and it must be continuous and uninterrupted exercise to consume the body's stored fat and excess calories. The basic requirement is to exercise 3 times a week, each time for at least 30 minutes, with a heart rate of 130 beats per minute. However, for the elderly, this standard is obviously too high. Because hula hooping mainly relies on the strength of the waist, fully exercising the lumbar muscles, abdominal muscles, and side lumbar muscles, and twisting the waist for a long time can easily cause or aggravate lumbar muscle strain, lumbar facet joint hyperplasia, and lumbar disc herniation. Most elderly people suffer from osteoporosis, which will aggravate the condition. Secondly, a heart rate of 130 beats per minute is a heavy burden on the elderly's heart and can easily induce arrhythmia or heart failure. In addition, long-term twisting in the same direction can easily lead to intestinal torsion. Therefore, if the elderly want to lose weight, it is better to do aerobic exercises such as brisk walking, jogging, swimming, etc.

By answering the question of how to hula hoop, we can also learn a lot of knowledge. Of course, most of it is what we don’t understand. For us, if we really want to learn to hula hoop, then it is necessary to discuss all aspects of hula hoop. This will not only help us learn to hula hoop faster, but also make the learning process smoother.