The abdomen and sides are considered one of the problem areas. In the abdominal area, subcutaneous fat deposits often accumulate, which greatly spoils the reflection in the mirror. Once in this situation, we try to find an affordable and effective way to lose extra pounds. The sports industry comes to the rescue, offering a variety of weight training equipment. One of the simplest shells - the hula hoop - will be discussed today.
Exercises with a hoop will help to remove your stomach and sides, if the athlete observes two important conditions: nutrition correction and additional cardio loads.
Fat in the body does not burn locally. Weight loss occurs gradually, so to achieve quick results you need a comprehensive approach based on a combination of intensive exercises, aerobic exercise and a low-carb diet.
The basis of the menu should be plant foods, lean proteins and "complex" carbohydrates. In this case, the latter is better to eat before lunch, after 13.
00 all side dishes are replaced by vegetable salads.
The recommended ratio of proteins, fats and carbohydrates is 40-20-40, respectively, and the total calorie content of the menu should not exceed 1800 kcal / day.
You need to eat in small portions, 4-6 times a day. Sweet and flour should be completely excluded from the diet. Following the principles presented and exercising regularly, you can create a calorie deficit that will help reduce body fat.
Hula hoop lessons are intense and energy-consuming in and of themselves. But, adding 2-3 aerobic workouts per week to daily exercises, you can increase the amount of calories burned by an order of magnitude, which means speed up the process of losing weight.
Choose the discipline that you like. So you do not have to force yourself, and the classes themselves will bring only pleasure. The most suitable ones for fat burning are jogging, plyometric training, cycling, Nordic style walking, dance aerobics, game sports, skiing, ice skating.
We have all been accustomed to lightweight aluminum or plastic hoops since childhood. But such models are only suitable for gymnastics and the development of the musculoskeletal system in children. To act on subcutaneous fat, you should use specialized hula hoops:
The field created by them helps to increase blood flow in the abdomen, and also has decongestant and analgesic effects.
After the first training with a weighted hoop, you may find bruises on the sides.
Do not worry, this is normal. As soon as the body gets used to unusual loads, hematomas will cease to appear.
At the initial stages, we recommend wearing tight, tight belly, clothing or jeans with a high waist. This will help reduce the adverse effects of the simulator on the skin.
If you are just starting to practice the hoop, we recommend that you master the basic technique:
Keep your abdominal muscles in constant tension. If you twist a hula hoop on a relaxed waist - there will be no effect.
Start training from 10-15 minutes a day. Gradually increase the duration. Ideally, loads with a hoop should last 35-40 minutes. The number of lessons is 5-6 per week. After mastering simple torsion, complicate exercises with different legs and using heavier shells.
We offer aerobic training with a hula hoop aimed at quickly getting rid of extra pounds. For classes you will need a weighted simulator. Turn on energetic music and get started!
We move 1 minute. Then we lower the shell down to the groin, and begin to step right and left. At the same time walking we raise and lower our shoulders. Continue for 60 seconds.
We squat until a right angle is formed between the thigh and lower leg and raise the projectile overhead. Then quickly return to the starting position. Squat so for 30 seconds.
We make a substep with the right foot to the left and push the simulator to the left. We return to the starting position and repeat in the opposite direction.We move rhythmically, without pauses, for 1 minute.
At the same time, twist the body and arms to the left. We return to the starting position and repeat with the other leg. Continue for 30 seconds.
We continue for 2 minutes. We keep the rhythm, try to avoid the fall of the hoop. Then, without stopping the torsion, we slowly turn around. We move for another 60 seconds clockwise and back.
We take the hula hoop in our hands and raise it above the chest. With an exhalation, twist the upper body and strain the abdominal muscles. Pull your arms as high as possible. Continue for 30 seconds.
Quickly rotate the hula hoop at the waist. Keep your arms bent at chest level. Add to the torsion alternating light steps in place. We tear off the right foot 10-15 cm, then repeat with the left. We continue to move for 1 minute.
If desired, you can add turns to the sides or easy steps in place. This is the final part of the training, we choose the duration ourselves. It is recommended to start with 10 minutes of torsion and gradually, with each lesson, increase the time.
Perform all exercises one after another, without pauses. Exercise at least 5 times a week.
The duration of 1 circle is 20-25 minutes. If it is not enough, perform 2 cycles in a row. To enhance the effect, before starting the workout, apply a fat-burning cream on the waist area and put on a special belt to reduce weight.
The main advantage of the projectile is the quality of working out the muscles of the press, back, buttocks, hips, and also small stabilizers. The simulator is perfect for beginners and home fitness.
In addition, the hoop helps:
Medical contraindications for hula hoop exercises are pregnancy and the first 2 months after the birth of the child, abdominal surgery, diseases of the internal organs during periods of exacerbation, heart failure, injuries of the musculoskeletal system.