Spin of the hoop is, perhaps, one of the easiest, pleasant and effective ways of fight against excess weight. Besides, trainings with the abuse-hupom develop flexibility, coordination of movements, strengthen the vestibular mechanism and normalize work of intestines. Technology of spin of the hoop is rather simple, and you quite will be able independently to train in house conditions. Everything that for this purpose will be required to you - desire, is a little free space and time.
Instruction
1. Before beginning exercises with the hoop, it is recommended to consult with the doctor. For occupations diseases of kidneys, the liver, ovaries, the hysteromyoma and also pregnancy and the period of the lactation are considered as contraindications.
2. It is necessary to rotate the hoop since morning, on an empty stomach. Before the training it is recommended to do several exercises of respiratory gymnastics. It will help to get rid of "excess" air in the stomach and will increase efficiency of occupations.
3. Breathing exercises it is possible to use any. For example, the following will approach. Get up directly. Make very deep exhalation. Inhale through the nose, holding at the same time the mouth closed. The breath has to be rather deep and sharp. Exhale all air. Repeat exercise of 4-5 times.
4. It is recommended to begin exercises with the hoop with short trainings. For the first time there are quite enough two minutes. Daily increase time of occupations for 2-3 minutes, having finished it up to 15-20 minutes a day.
5. Take the hoop. Rise and put legs together. You watch that in the course of exercises the back was absolutely direct. Release the hoop, having set it spin. Get hands for the head or widely place in the parties. Such position will allow you to increase load of the waist and the stomach, without creating at the same time the excess muscle tension of the back.
6. If you want "to work" not only the waist, then the initial position will differ a little. Put legs on width of shoulders and turn out socks outside a little. Strain muscles and support them in this state during all training. At such stance muscles of the buttock and hips get into gear.
7. Do rotary motions always strictly clockwise. Try that the range of spin was as little as possible. Movements have to be rhythmical and quiet. Abrupt movements can do harm to the backbone.