The Hula Hoop was born as a toy for children but soon proved to be a valuable training tool. It’s fun but, while having fun, it allows you to tone your body and burn fat.
Set aside for a while, however, it is back in fashion and more and more often there are gyms that organize courses to learn how to use and train to eliminate the annoying effect of fat that comes out of the pants. Tough fight against MUFFIN TOP!
The Benefits of Hula Hoop Training
It helps to firm up arms, legs, to strengthen the abdominal muscles and even those of the buttocks! It’s no coincidence that the hula hoop is recommended to get back in shape for the costume test!
Burning Calories With Hula Hoop
Believe it or not, an hour of hula hoop allows you to burn up to 500 calories! It is in fact an intensive training that can become a valid alternative to long sessions of cardio in the gym. Lightweight and easy to find thanks to its low cost, it allows you to train at home or in the open air. During a study conducted by an American university on the use of hula hoop by a group of people of various ages, it was seen that all participants, simply doing hula hoop, brought their heartbeats to 150 per minute. This meant burning an average of 7 calories per lap.
Slimming With the Hula Hoop
Being a cardio-type activity and quite intense, it is an excellent method for losing weight. It also has a thermal effect that helps burn fat. It is definitely a very good exercise to remove fat from the belly and hips.
Toning the Abdominals
This is because it is the core muscles that support all the movement, streamlining the waist and the fat deposited on the hips. The constant circulatory movement and the effort made not to drop the tool will allow you to tone up the entire area of the core. If you then choose a heavier rim, you will further intensify the beneficial effects.
Toning the Buttocks
Also great for buttocks that are involved in maintaining posture. Perhaps, at first glance, it may seem a useful exercise only to the hips and abdomen but the truth is that the buttocks are involved in the movement having to intervene to maintain the right posture. This will allow you to tone up your buttocks as well. Not to mention that, by slimming in general, you will also reduce the fat on the buttocks!
In addition to ensuring flexibility and harmony of movement, it will help you to improve posture in general by toning all the muscles in the core. If you are a bit awkward, nothing better to rediscover graceful!
Toning Arms and Legs
By mastering the technique, you will also be able to use your legs and arms to rotate the hula hoop, which will also have numerous benefits for your limbs. The movement
How to choose Hula Hoop
You can find different models on the market. If you are not very well trained, we recommend that you start with a medium weight model. This is because if it is too light it becomes more difficult to handle but if it is too heavy it may cause you too much fatigue. As soon as you are a little more trained, you can increase the effectiveness of your training by using circles with massage elements. There are even circles with calorie meters consumed! So which one to choose?
Excluding the hula hoop toys that are made of poor plastic and easily deformable, there are 2 main options:
- The heaviest polyethylene (HDPE) and most suitable for beginners.
- The lightest and most suitable polypropylene (or Polypro) for “stunts”.
Which Hula Hoop is Best for Slimming: Light or Heavy?
Many people think that a very heavy hula hoop is necessary to lose weight. This is not entirely correct. Experts say that even a light to medium weight hoop nothing is great for slimming while it is better to choose a heavier one for toning up.
- If you are looking for a hula hoop to tone your waist, choose medium weight models.
- If you want to lose weight and reduce the bacon, choose the classic models.
As for the size:
Place the rim on the floor. Choose one that reaches the waist or chest when you place it vertically near you. Larger rims are ideal for beginners because they spin more slowly and allow you to manage the pace. On the market there are many of them made up of different segments that allow you to adjust the size.
How do I Use Hula Hoop?
If the first few times you can’t sustain the characteristic movement of the hula hopp for a long time, don’t give up! With a bit of training you will be able to make this fun tool spin with extreme ease. Let’s see how to use it:
- Wear comfortable, gymnastic clothing. Put on a sweater and tight pants so the hula hoop won’t get caught in the clothes. Comfortable shoes make exercise easier. Also remember to remove bracelets and pendant jewelry because they could get stuck in the hula hoop.
- Enter the circle. Lower yourself and hold it by the edge. Keep your hands at a comfortable distance.
- Bring the hula hoop to the waist. Bring one foot slightly forward for more balance. Hold the circle firmly with both hands and place it against one side of your torso.
- Starting with a hip stroke, turn the hula hoop. If you’re right, hit the circle counterclockwise with a dry blow. If you are left-handed clockwise.
- Move your waist in a circular motion. Push your stomach forward when the hula hoop rests on it. Push back with your back when the circle rests on it.
- Keep turning the hula hoop. Don’t stop moving your waist if you want the circle to keep turning around you. When the circle falls, try turning it to the other side. Although right handed people prefer a counterclockwise rotation and left-handed people a clockwise one, this doesn’t necessarily apply to you. The direction you prefer is called “first direction” or your “flow”.
What if it’s going to fall? You can try to retrieve it this way:
- Bend your knees under the circle and push very hard with your hips to get it back on your waist.
- Turn your body following the direction in which the hula hoop rotates while pushing with your hips very quickly.
- Move your body faster than usual to recover the position of the circle.
Remember, however, that it is more than normal to drop it often the first few times. Don’t get discouraged but have fun trying!
Contraindications to Hula Hoop Training
The only contraindication to hula hoop training is the presence of spinal problems that would receive too much stress. This is because the movement is supported by the lumbar muscles and not only by the abdominal muscles.
Little Curiosity: Records with Hula Hoop
One of the first hula hoop duration records was set in August 1960 by eleven-year-old Paulette Robinson, Charles Beard and Patsy Jo Grigby in Jackson with 11 hours and 34 minutes.
Mary Jane Freeze, 8 years old, won an endurance race on August 19, 1976 with 10 hours and 47 minutes.
But the current record of duration is held by the American Roxann Rose, with 90 hours, set between 2 and 6 April 1987.