Sets of exercises with a hoop in house conditions: gymnastic, all-developing, physical

Many people setting to themselves the purpose to lose weight and support the organism in a tone choose a hoop for occupations. About types of this apparatus what rules of performance of warm-up and exercises with hulakhupy and also about the most effective sets of exercises with it will be told by this review article.

Types of hoops

To choose for itself suitable hulakhup, it is necessary to learn about all types of this apparatus. There are such types of hoops:

1. Plastic or iron is involved in its production, inside it is hollow. It is possible to distinguish the small price and lightweight from the main pluses of this product. Well will be suitable for the initial stage of occupations until the body got used to loadings yet. Subsequently it is worth looking narrowly at other types of equipment.
2. Weighs about 2, 5 kg that positively affects efficiency of occupations. Distinguish from them firm and flexible. By means of a flexible hoop there is an opportunity in addition to do an extension of legs.
3. It is displayed on a part that promotes its convenient transportation. Made of plastic and hollow inside. It is simple to make its weighting, having placed inside sand.
4. On inside it is equipped with ledges from plastic or the suckers which are well influencing stomach muscles. At first presence of grazes and bruises is after classes possible, however over time they will disappear. With such apparatus it is possible to get rid quickly of such problems as cellulitis and subcutaneous fat.
5. Aku-hup. Has internal ledges from rubber which rotate when performing exercises. After classes with such hoop the quantity of grazes and bruises will be minimum.
6. Electronic, the counter of calories is built in it. During the occupations it is possible to count the exact number of rotary motions to get rid of a certain number of calories.

Important! Starting rotation of a hoop, it is necessary to put on dense clothes which will protect a body from bruises.

To choose for itself the most suitable hoop, consider the growth and weight. Tables of weight of this apparatus for men and women are given below:

Exercises with a hoop

The advantage of occupations with a hoop is invaluable, however you should not forget about some contraindications. It is below – about all pluses and minuses of such trainings.

Useful properties

Occupations with a hoop, undoubtedly, are useful and recommended for performance both to beginners, and experienced athletes. Among positive aspects of impact of a hulakhup on an organism it is possible to note:

• improvement of balance and coordination;
• strengthening of a vestibular mechanism;
• aerobic loading (heart, vessels and muscles become stronger);
• improvement of flexibility of a backbone (at torsion there is a prokachivaniye of muscles of a back);
• good bearing and grace of movements;
• massage of muscles and internals. The metabolism accelerates, skin becomes tightened and attractive.
• exercises help to get rid of cellulitis and to improve work of intestines;
• weight reduction (burning of calories and removal of excess fat).

Get acquainted with a set of exercises with an expander for men and women.

Harm

Occupations with hulakhupy will suit not all. Contraindications after all are available:

• skin diseases;
• periods;
• uterus myoma;
• diseases of kidneys;
• incubation of the child;
• injuries in a stomach and a back;
• retroinflection;
• the period about half a year after the child's birth;
• backbone diseases.

Rules of performance of exercises

For achievement of maximum efficiency of occupations it is necessary to follow such rules:

1. The last meal before occupations – in 2 hours prior to trainings.
2. It is worth rotating a hoop on the spacious place: in the room where there is no heap of things, or on the sports ground.
3. At rotation it is necessary to keep a back exactly, and a press and buttocks – in tension. To raise hands up and to breathe exactly. At the initial stage enough occupations lasting 10 minutes, but then time to increase is necessary, having spent for exercises up to 30 minutes in the morning and in the evening.
4. If hulakhup falls, faster rotary motions to try to hold it as long as possible.
5. Being engaged, it is possible to include favourite transfers, cinema or video clips. Thus, time will imperceptibly pass.

Important! The hoop needs to learn to be twisted in one party in the beginning. Over time the parties of rotation need to be alternated to avoid a waistline distortion.

How to do warm-up with a hoop

Starting charging with use of a hulakhup, it is necessary to observe the instruction. It is given below:

1. To take a hoop and to rise in its center.
2. Holding it for edges, to lift to a waist.
3. To put legs widely, to straighten a back.
4. To make a turn of a hulakhup clockwise, rotating a waist.
5. To find the optimum rate of the movement and to try to hold hulakhup in this area of a body.

Set of exercises

Having chosen the purposes which you want to reach with the help an abuse-hupa, it is necessary to use a complex of the corresponding exercises. The most popular complexes are given below.

Video: a set of exercises with a hoop

For a figure

Beautiful waist in house conditions – quite attainable aim. There are special exercises for a waist which are not causing difficulty even in beginners:

• to put hands on a nape, to strain a press and to begin to twist a hoop;
• to raise hands up, to make tension of a press more feasible and to continue to twist hulakhup;
• rate of rotation should be changed, alternately reducing and increasing it;
• to move legs is closer to the friend to the friend and to repeat the above exercises;
• to put feet at distance of 40 cm, to link hands in the lock and, without stopping rotation, to rise and fall by socks;
• to move, without stopping rotation.

Whether you know? The record on duration of rotation of a hulakhup makes 90 hours and belongs to Roxana Rose who twisted it from April 2 to April 6, 1987.

Respiratory

These exercises can be applied as warm-up before occupations and after them. The complex assumes such exercises.

• to lift hulakhup over the head, rising on toes. At a raising to take a breath, and falling, – an exhalation;
• it is wide to put legs (having bent aside, the breath is made, returning back the case – an exhalation);
• to lift a hoop over the head. To become on socks and to exhale, squatting – to make a breath;
• to hold it behind the back and to bend forward. At an inclination it is necessary to exhale; becoming straight, to make a breath;
• to put hulakhup before itself. Diving into it, to exhale, coming back – to inhale.

For the general development

For school students the below-mentioned all-developing exercises which performance will be useful for a children's organism are recommended:

• to become in a hulakhup, to lift it up and to return to an initial position;
• to hold a hoop behind the back, turning a trunk to the left and returning to an initial position. To repeat, but already in other party;
• hulakhup to lift above the head, at the same time doing inclinations of a trunk to the right, to the left;
• to put an apparatus on a floor, to come over through it to other side, then to return to a starting position;
• to put a hoop vertically. To do inclinations forward, putting aside the left leg back. Then to repeat this exercise for the right leg.

Whether you know? The first hulakhup was invented by Australians who used stalks of a flexible bamboo for its production.

In rhythmic gymnastics

The set of exercises for rhythmic gymnastics helps at a stage of basic training of sportswomen. It consists of such exercises (it is possible to add also others):

• standing at a wall and holding a hoop in hand, to make a rack on tiptoe and attack with a rift. Then it should be stopped;
• to make two high throws of a hoop, standing on tiptoe. Springing, to rotate a subject;
• to execute small throws in one contact;
• to do average throws with rotation clockwise and against it;
• to twirl hoops on a palm.

Video: exercises with a hoop in rhythmic gymnastics

Learn about a complex of gymnastic exercises with a hoop for children.

Games with a hoop for children

Using a hoop, it is possible to be engaged with children, in the course of the game training them in coordination of the movement, the address with this apparatus and to observance of a distance. With hulakhupy it is possible to distinguish from the most popular games:

1. Run with a subject. The child needs to run and roll a hoop on the ground. It is possible to use this game during relays.
2. Driving around. To roll hulakhup until it falls. That whose apparatus will hold on longer wins.
3. Live chain. Children need to become in a circle and to hold hulakhupa before itself. To take both hands a subject of the neighbor. Further at the command of the leader they have to move to squat, rise to the left, to the right.
4. Catch a ball. To stand in a row and to hold hoops on outstretched arms at the left and on the right. Two on the run have to throw a ball each other through a hoop.

Video: games with a hoop for children the Hoop – a useful apparatus by means of which it is possible to raise a tone of muscles and to remove excess centimeters from a waist. Knowing rules of training and having chosen for itself a suitable set of exercises, it is possible to achieve the most effective results for an organism.