On statistical data, suffer from excess weight from 30% of the population of the globe. But the percent dissatisfied with the figure, and in particular a waist, among women is much more. If you have no time for regular visit of fitness club, it can be replaced with use an abuse-hupa in house conditions. It will help to lose weight and to gather in a stomach.
Advantage and harm of occupations with a hoop
Sports activities are useful to all, irrespective of gender and age. The advantage or harm of occupations with an abuse-hupom are considered in terms of therapeutic effect which they render.
Advantage of occupations with an abuse-hupom:
- The main impact is made on muscles of an abdominal press and hips. In these parts there is an adjournment of excess of fat.
- At the time of contact an abuse-hupa and muscles there are specific shock technicians of massage. The vibration created by a hoop tones up muscles and forces them to work.
- Thanks to massage the blood circulation in bodies of a small pelvis improves, load of muscles of an abdominal press increases and also backbone muscles become stronger that influences a bearing. As a result excess weight leaves, the figure becomes more harmonious, the health improves.
- As well as at any physical activity, there is a burning of calories, the blood-groove and supply of cages with oxygen improves that creates necessary effect.
- Massage the abuse-hupom allows to tighten skin, to eliminate cellulitis.
- Occupations positively influence a vestibular mechanism and improve coordination of movements.
Whether you know? Nobody definitely knows when hoops from a willow or a rattan became current and were complemented with the system of exercises, but the image of the person meets a hoop on Ancient Greek vases about 500 BC.
Among advantages an abuse-hupa note an opportunity to give classes, without coming off viewing favourite transfer or listening of music. Occupations are feasible for everyone, and special preparation for this purpose is not necessary. Hula-hup it is useful also in fight against excess weight. Hula-hup, certainly, it is useful to healthy people. But at some diseases it is not recommended or is even harmful.
Occupations with a hoop are banned:
- to pregnant women — because of mechanical blows and the vibration created an abuse-hupom;
- in the postnatal period — the organism needs rest and restoration after patrimonial activity;
- after band operations — the period of healing and restoration is also necessary for internals;
- during periods — not to strengthen bleeding;
- in the presence of inflammatory processes in a small pelvis, diseases of kidneys, gynecologic pathologies, hernia.
The hoop is undesirable at oncology as it can accelerate intracellular processes in an organism and lead to undesirable consequences. It is attentively necessary to approach the choice of sport stock and people with backbone diseases. Before any occupations they need to consult with the doctor.
Learn whether it is possible to play sports during monthly.
What muscles work at rotation an abuse-hupa
Among the main groups of the muscles involved in rotation the following is noted:
- muscles of an abdominal press, small pelvis;
- muscles of the lower department of a backbone;
- muscles of the lower extremities.
The movement of a hoop along a body gradually puts different groups of muscles into operation. Synchronous study of the above-stated muscular groups forms a fine bearing and burns surplus of fat deposits on hips.
Whether you know? The word abuse in a phrase hula hoops comes from the Hawaiian dance an abuse which has similar movements with those which are carried out by the person with a hoop. Now hula hoops is applied to fitness though earlier it was means of entertainment and also the tool of circus tricks.
Types of hoops
The modern market offers several types of hoops. To understand what of them to get, it is necessary to study their features.
Main types of hoops and their characteristic:
- The simplest of them — usual smooth of plastic or metal. It is also called classical or gymnastic. Such hoop is in any sports shop. The model perfectly is suitable for the child or the beginner. Weight classical an abuse-hupa — no more than 1 kg.
- Model with weighting compounds. Such hoop is necessary to increase load of muscles. But it is not recommended to begin with it: to you will uncomfortablly rotate it. The weight of such model — about 3 kg.
- The massage hoop (with balls) is the weighted design intended to enhance massage effect. Massage balls pretty fast will cope with cellulitis and excess weight. But nevertheless such model is recommended to use how your muscles adapted to rotation usual an abuse-hupa. The massage option consists of several sections. The their is more, the diameter is more and the more so it is difficult to rotate it.
- Flexible the abuse-hup — is used for a training of various muscles as well as an expander. Such hoop is applied less than the previous models.
- Zhimflekstor (inflatable hoop) — is made of rubber. It softly springs and allows to study muscles more deeply, than with classical an abuse-hupom. It can be used as beginners, and those who a long time practice such occupations.
- Folding hoops can be different types (classical, massage). The effect of their use differs in nothing from non-demountable models. But it is much more convenient to store or transfer such hoop.
- The most progressive model is an abuse-hup with the built-in counter. He is able to consider quantity of turns, rotation speed, the number of the spent calories. It allows you to regulate process of weight loss and to measure its effectiveness.
Whether you know? The longest registered rotation duration for one abuse-hupa is 74 hours and 54 minutes. The record is set in Ohio (USA) at the end of 2009. Aaron Hibbs rotated a hoop.
It is better for them to choose
For beginners the abuse-hup will become a best tool to start occupations classical. You need to learn to rotate a hoop without straining. For those who already long time are engaged it is possible to remain with the model or to replace it with more difficult to increase load of muscles. You should not choose the weighted option at once an abuse-hupa as your muscles will be quicker tired of an overstrain. You need to get more difficult model if you:
- you consider that the available shell too easy;
- you practically do not notice a 20-minute training.
The shell with the increased weight is recommended to people with good sportswear. The hoop weighing 0.8 kg is recommended for children, and for adults — from 1 to 2 kg. Diameter has to depend on growth which is engaged. The norm is when an abuse-hup, put near you, reaches a navel. It can be also a little higher than a navel, but without reaching a breast.
Important! For reduction of fat deposits on sides it is the best of all to get a massage hoop. It improves a blood-groove and guarantees reduction of deposits on hips and a waist. To avoid bruises, the hoop has to possess soft inserts.
As correctly and how many to twist for weight loss
Starting position for rotation of a hoop — classical: you stand directly, having put legs at shoulder length. Hula-hup can rotate clockwise or in the opposite direction. The back has to be a straight line, and breath equal. It is necessary to hold a hoop on a waist, at the same time carrying out rotations by hips.
It is necessary to begin occupations with 5-minute trainings in the morning and in the evening, gradually increasing loading. It is necessary to be engaged next the heart. It is also not recommended to eat within 1.5 hours after the training not to break work of intestines. To lose weight, 2 times a day 15–20 minutes are recommended to be engaged.
Video: as it is correct to twist a hoop for weight loss it is impossible to Receive noticeable result for several days, of course. It is possible to notice it only in a month from the beginning of occupations on condition of regularity of trainings.
Passing by third month of trainings, the daily scheme of occupations can be replaced on every other day. It will allow to tone up muscles as they gradually get used to loading that reduces its efficiency.
Important! Position of legs affects the number of the involved muscles. The more closely to each other there are legs, the more muscles are put into operation. That is why, since a classical position of legs, it is desirable to reduce gradually distance between them.
Set of exercises
As well as at any training, it is necessary to begin with a warming up of muscles. Inclinations with a hoop are for this purpose especially effective. Take an initial position and put an abuse-hup before yourself. Roll away it aside, having at the same time stretched in the direction of the movement all over. Return to a starting position and stretch in other party. It helps to weaken and warm back muscles. Performance of the main exercises:
- The main movements with an abuse-hupom are carried out from an initial position. The hoop at the same time touches a back. Give it circular rotation, at the same time helping a waist and hips. It is possible to complicate this simple movement if to stretch hands up — it will put into muscle work of the top department of a backbone.
- If the purpose of rotation is combustion of excess fat, then the main movement becomes complicated rotation an abuse-hupa with easy attack on the right leg, and then — on left.
- Rotation of a hoop on a hand allows to develop her muscles. For this purpose an abuse-hup put on the extended brush and give it rotary motion.
It will be interesting to you to learn how it is correct to be engaged kallanetiky for advantage of the organism.
All training should not take a lot of time. Try to do exercises better once a day, but it is regular. The effect of such occupations will be undoubted. Besides the main actions, you can sing, dance or express the emotions overflowing you. Remember that the way to an ideal figure is not so difficult, but it demands regularity of actions.