What are the benefits of practicing with a hoop. Hoop exercises for children and adults. A set of exercises with a hula hoop at home for weight loss Acrobatic exercises with a hoop
Svetlana Markova
Beauty is like a precious stone: the simpler it is, the more precious!
Mar 2 2017
Content
"How are we going to make the waist?" - so it is worth paraphrasing the famous phrase from the joke. Girls torture themselves with diets and pump abs, but they cannot achieve the desired sexy curves. You don’t need to be upset: turning your waist into an aspen and doing a couple more things that are healthy for your health will help classes with a hoop.
Is it useful to twist the hoop
Hoop, hula hoop, circle - he has many names. The first hoops were not large at all, they were made of brightly colored plastic. This is understandable: one of the best gymnastic equipment today was intended for children's games. Now for adults, they have become a great help in physical activities, and are also used in choreography and rhythmic gymnastics.
The benefits of the hoop are impressive - in addition to the obvious effect in the form of weight loss, as a bonus you get:
- relief from back pain, which often occurs due to prolonged sitting at the computer or slouching;
- strengthening blood vessels and the heart, torsion of the hoop - excellent cardio;
- improved coordination;
- acceleration of metabolism, due to the massage effect on the digestive organs;
- emotional recovery: regular gymnastics is recommended even with prolonged depression;
- increases the mobility of the pelvic joints and the flexibility of the spine;
- help in the fight against osteoporosis, as hula hoop exercises provide a very soft load.
What muscles work when twisting the hoop
In terms of its effect on the figures of men and women, hula hoop is sometimes compared to Pilates. In addition to the most popular hula hoop exercise - rotation - there are many other variations, the benefits of which are powerful study of problem areas, but more on aerobics later. When twisting the hoop, the muscles of the back, abs, buttocks, legs work - more than 30 major muscles, including stabilizers. During normal training, getting to the stabilizers is not an easy task.
How much to twist the hoop
To get started, decide which specific hula hoop you will twist. Even a lot depends on the material: the duration of classes and possible contraindications. So, a hoop with spikes is strictly prohibited for those who suffer from diseases of the abdominal organs. So that effective charging does not turn out to be harmful for you, you need to know what hula hoops are:
- ordinary. They do not have a special name - these are the same hoops that can be found in any school sports hall. Made of plastic or metal, lightweight, ideal for those who are just starting out with the hula hoop. There are no serious prohibitions on practicing with such a hoop;
- weighted. Massive, weight can reach 3 kg. Manufacturers offer both bendable models and solid ones. Very useful not only for weight loss, but also for high-quality muscle development. Not suitable for people with diseases of the lower back and back, and you can do no more than 15 minutes without stopping;
- with massage balls. At first, it may leave bruises on your body, but it guarantees getting rid of cellulite. If you are not sure about the health of your internal organs, consult a doctor, and only then proceed to training. You can spin a hula hoop with rubber balls for no more than 10-12 minutes in one go;
- flexible trainers. Gymnastics with a hoop that bends includes stretching exercises, working out the legs and arms. Equal to weighted, so take a break after a quarter of an hour.
It is recommended to twist the hoop for weight loss at least half an hour a day (we are talking about conventional models). You can take short breaks and then get back to work. This is enough time to start the process of burning calories. An interesting fact: for a hundred minutes of intensive work with a circle, about 1000 calories are burned. If you consider that you can practice under your favorite movie, then the hoop is almost ideal.
Beginner Hoop Exercises
A set of exercises with a hoop requires minimal performance skills and the presence of a simple circle:
- Warm up. Before starting classes, it will not be superfluous to wake up the body, and the circle can help. Stand it upright, put both hands on top and do the usual tilts 20-30 times. Try to do it slowly and keep your back straight.
- Hands up! The most effective hoop exercises for beginners involve the position in which you rotate it with your hands up. You can hold them at chest level or point your fingertips to the ceiling.
- Turns. When twisting, try to turn the torso while maintaining balance, but watch your hips - they should move with a small amplitude.
A hoop or hula hoop is a gymnastic apparatus that will help you get beautiful figure even if you don't have time to go to the gym. Homework with a hoop does not take much time, and the result will be visible very soon. However, in order for the hula hoop to help you lose weight, you need to choose the right type of it, as well as choose the optimal system of the exercises themselves.
What are hoop classes
Using the hula hoop for weight loss comes down to rotating it at the waist for a certain period of time. This is a completely autonomous type of exercise, and you can use it even without additional physical activity. However, fitness trainers recommend combining classes with a hoop and other exercises, as well as not forgetting about proper nutrition - this will help you quickly remove excess fat, strengthen muscles and consolidate the achieved effect for a long time.
The main condition for hula hoop rotation is a sufficient amount of space where you will practice. Foreign objects will interfere with the exercises, in addition, there is a risk of accidentally damaging them with the hoop itself (especially if it is quite heavy). In the warm season, outdoor activities are the best option.
You can do exercises with a gymnastic hoop even on the street
Hula hoop weight loss exercises do not require any special clothing - just wear a tracksuit or any clothing that does not restrict movement and allows the body to breathe (therefore, synthetics are not recommended). If you are worried that a heavy gymnastic apparatus will leave bruises on an unusual waist, and this really happens sometimes, it is recommended to use. It can also be replaced by a dense fabric, wrapped in several layers around the waist.
Who benefits from hula hoop - video
How hula hoop helps you lose weight
The principle by which the hoop promotes fat burning is quite simple and consists in a combination of physical activity and the massage effect of the projectile itself. If you perform the exercises correctly, you can achieve the following effect:
- increase muscle tone;
- get rid of excess fat deposits in the waist and hips;
- reduce or completely eliminate the appearance of cellulite;
- improve coordination of movements.
Hoop exercises burn about 100 calories per 10 minutes on average. However, much depends on the type of projectile, the intensity and complexity of the exercises. Do not forget that adding at least a slight charge to the torsion of the hula hoop will help to better cope with excess weight.
You can enhance the effect of exercising with a hoop by adhering to the principles of proper nutrition.
Although the hoop is recognized as effective in getting rid of body fat, you should not expect immediate results. The effect of the classes will be noticeable in about three to four weeks. daily workouts with this projectile. The following tips will help speed up the process:
- eat right. Do not think that if you twist the hoop every day and at the same time continue to eat fast food and sweets, you will be able to lose weight. Revisiting your diet to reduce calories, reduce portion sizes, and enrich your diet with plant fiber is the key to success. Remember the advantages of fractional nutrition: eat often, but little by little it will be more beneficial for the body than eating to satiety a couple of times a day;
- Gradually increase the intensity of your workouts and their duration. Our body quickly adapts to physical activity, and even if you picked up a hula hoop for the first time, after a week you will notice that you can spin it without problems and more time. Add a few minutes to each workout;
- connect additional physical activity. Calories will be burned more intensively if you alternate the torsion of the hoop with other exercises - for example, with regular squats.
It is strictly forbidden to twist the hoop immediately after eating!
10 basic principles of proper nutrition - video
When not to practice with a hoop
As in many other cases, there are certain contraindications to hula hoop classes. First of all, you can not twist the hoop at any stage of pregnancy. If you want to keep yourself in good physical shape during this period, replace these activities with something more suitable, such as swimming or yoga. If the pregnancy is over, but a caesarean section was required during childbirth, the hoop is also contraindicated until the body is fully restored.
Hula hoop is contraindicated during pregnancy, it is best to try yoga
Those who have any kidney diseases in their medical record should consult with their doctor, who will tell you if it is possible to practice with hula hoop. However, even if the doctor has given permission, but after the exercises you feel a deterioration in your condition, it is better to stop training.
Any injury to the back and abdominal cavity is a reason to refuse to use the hoop. You can not twist the hula hoop even if there are fresh seams, as the combination of massage effect and physical activity can cause the seams to open.
For the elderly, classes with a hoop are not recommended.
Hula hoop: errors and contraindications - video
Types of hula hoops for weight loss
In sports stores you can find a large number of different hula hoops, and if you want to get the maximum benefit without harming your body, it is important to know which hoop to choose for your workouts:
- ordinary. The simplest design made of plastic or aluminum, hollow inside, due to which it is light in weight, so it is well suited for beginners to master such workouts. However, losing weight quickly with such a hoop will not work - you will need something more serious. You can try to add weight to an ordinary hula hoop by making a hole in it and pouring sand into it, but it’s still better to pay attention to ready-made heavier options;
- weighted. This option gives an additional load on the waist, because this hula hoop weighs about 2 kilograms. During the rotation of such a hoop, the muscles tense up more, which means that calories will be burned more intensively. It is possible that at first a heavy hula hoop will leave bruises on the waist, but later the body will begin to get used to the load, and this effect will disappear on its own;
- massage. Its peculiarity is in small suction cups or balls, which are located on the inside of the hoop. When rotated, these elements provide an additional massage effect, which has a positive effect on getting rid of excess fat. In addition, the weight of such a hula hoop can reach up to three kilograms, and this is a good load even for trained muscles;
- with magnetic elements. Magnetic fields have a beneficial effect on the condition of the skin, improve blood circulation and accelerate the elimination of cellulite and fat deposits on the waist;
- jimflexor. This is a hoop, the material for the production of which is reinforced rubber, due to which it receives not only weight, but also flexibility. The possibilities of such a hula hoop are much wider than those of a conventional projectile, since its flexibility allows you to perform various exercises with it for many muscle groups, and not just twist it to lose weight in the waist;
Types of gymnastic hoops - photo
Regular hoop is light weight 
The massage hoop has balls and suction cups on its surface. 
Magnetic elements on the hoop help to lose weight 
The Jimflexor can be used to perform many different exercises.
Jimflexor exercises - video
Which hoop fits
Such a variety of hula hoops allows you to choose the right option for anyone who wants to start such training. If you are just starting to practice with a hoop, a regular model without weights and massage elements will do. Over time, when the body begins to get used to the loads, you can think about how to increase the intensity of training, for example, purchase a weighted hoop or a model with a massage effect. There are also hoops with a collapsible design, which makes it possible not only to conveniently store them at home, but also to modify the hula hoop in accordance with the purpose of training and the level of sports training.
The size of the hoop is no less important than its weight, and this parameter must correspond to the height of the person. The higher the height, the larger the diameter of the hoop. To determine if the diameter of a particular hula hoop is right for you, stand up straight and place the hoop in front of you. If its upper edge reaches the lower ribs, then everything is in order with the size.
Which hoop to choose - video
Projectile exercises
The main exercise with the hoop is, of course, its rotation. To perform the exercise correctly, you must:
- Stand straight, spread your shoulders to the sides and put your feet shoulder-width apart, pointing your toes forward.
- Place the hoop on the waist and point it in the direction of rotation, at the same time starting to make movements with the body so as not to let the hoop fall.
- You need to start with about 5 minutes of continuous rotation, if this is only your initial classes.
- For those who think that 5 minutes is not enough, you can do several of these approaches.
- It is better to do 3 sets of 5 minutes than to rotate the hoop for 15 minutes without a break - so the fat will be burned more intensively.
We twist the hoop correctly - video
You can increase the effectiveness of hoop training in the following ways:
- change the distance between the feet. By placing your legs as wide as possible, you will shift the main load on the gluteal muscles, and the rotation of the hoop in a position with the feet next to each other will engage the muscles of the hips;
- start spinning the hoop in a semi-squat position. The lower you lower your torso, the stronger the effect will be;
- vary the level at which you rotate the hoop. Move it from waist to hips and back without stopping the rotation;
- rotate the hoop in a lunge (when one leg is forward) - this helps to train the hips and abs more intensively. Don't forget to switch legs;
- change the speed of rotation from slow to fast;
- rotate the hula hoop in a standing position on one leg - this will have a positive effect on the vestibular apparatus.
hoop workout plan
A hoop workout might go something like this:
- Simple rotation. Starting position - feet shoulder width apart, the press is tense. Twist the hoop in this position, putting your hands on the back of your head and spreading your elbows to the sides.
- Rotation of the hoop with arms raised up and tension in the abdominal muscles.
- Rotation at different pace.
- Repetition. Place your feet together and repeat the first three exercises.
- Toe rotation. Feet shoulder width apart, hands in front of you. Palms in the castle, elbows slightly bent. Rotate the hoop in this position, at the same time gently rising on your toes and falling back.
- Lunge rotation. Place one foot in front of the other. Rotate the hoop, lowering the knee of the leg standing behind to the floor and rising back. After 10-20 times, switch legs.
The duration of each exercise is determined by the level of sports training. For beginners, 2-3 minutes is enough, for those whose physical fitness is at an advanced level, you can increase the time to 5 minutes or more.
A complex for a perfect figure with a hula hoop - video
Hoop exercises greatly diversify the lesson as a whole, and as an object in the ORU complex, the hoop can also be used as a guide in movements, to fix certain postures and positions of the body and its links, and, of course, exercises with a hoop develop coordination, accuracy of movements and dexterity. In exercises with a hoop, the position of its plane is necessarily indicated - horizontal, frontal and lateral - and the direction of movement - forward, backward, catom, etc. The grip of the hoop is also of great importance - from above, from below. The most common and effective exercises with a hoop are:
raising and lowering the hoop forward, up with a different grip of the hoop in combination with walking, moving the legs back, swinging the legs, tilting and turning the body;
passing the hoop from hand to hand in front of you, behind your back, behind your legs in a forward bend, in a jump;
rotation of the hoop on the belt (neck, arm, leg) for a specified time;
jumping into a hoop with the rotation of the hoop back and forth;
jumping through a hoop lying on the floor, rotating on the floor;
the simplest hoop throws with two hands in front of you;
rolling the hoop on the floor, followed by climbing into the hoop without touching it with your hands.
12. General developmental exercises on shells
The most simple and affordable projectiles for use in outdoor switchgear are a gymnastic (Swedish) wall and a bench. Exercises performed on these apparatuses are recorded according to the rules of general developmental exercises using the terms of exercises on apparatuses.
Exercises at the gymnastic (Swedish) wall
The main advantage of exercises at the gymnastic wall is the exact fixation of the initial positions of the body and the possibility of changing the height of fixing body parts at the required level. There are exercises at the gymnastic wall (the student is on the floor, the wall as a support) and on the gymnastic wall (engaged in I. p. and during the exercise - on the wall). In the entry I.p. at the wall, the position relative to it (face, side, back) and the features of the grip are indicated, for example, standing facing the wall, the grip is at waist level. Emphasis is only a pronounced emphasis on the wall, and this is a standing emphasis, in other cases, a grip is indicated at the level of the shoulders, chest, etc., for the first, third, etc. rail. If the exercise is performed on the wall, the terms “hanging” and “emphasis” should always be used. I.p., in which the student does not touch the wall, is described according to the principle of exercises without an object, indicating the features of the exercise, for example, standing with the right side (to the wall), right (leg) to the side on the (given) rail. Here are some typical wall exercises.
Tilts, stops, turns of the body with support on the wall.
Swing your legs in different directions with support, in emphasis.
Squat jumps with support on the wall, jumps with a change of supporting leg, free leg on the 1st, 2nd, 3rd rail.
Hang face, back to the wall. Raising bent and straight legs in the hang.
Bending the arms in an emphasis lying down, legs on the 1st rail.
Table 4
Approximate Oru complex at the gymnastic wall, designed for general physical training
|
№p/n |
Dosage |
Guidelines |
|
|
1 - get up on your toes 2 - emphasis standing, bending over 3 - spring forward tilt |
Movements to perform clearly counted, knees not |
||
|
I.p. - standing facing the wall, grip at the level 1 - two jump to the first rail |
perform soft rail landing |
||
|
I.p. - standing with your back to the wall, grip from below belt level 1 - half squat 2 - tilt forward 3 - squat |
Back straight |
Continuation of the table. four
The simplest hoops are made of plastic, aluminum and steel. Plastic ones are suitable for children due to their light weight, they are best taken for exercise, the diameter for children should be about 80 centimeters. For teenagers who want to improve their figure by twisting a hoop at the waist, plastic ones are not suitable. For modeling a figure, only exercises with several plastic hoops are suitable. To improve blood circulation, you can twist massage hoops with special balls, but for them, children should be of middle school age and older. There are also complex accessories, with different sensors that show the pulse and other indicators.
