How to learn to twist the hoop

Trying to improve the shape of his body, many ladies absolutely rightly turn to Hula Hoop, or hoop, for help. Hoop - a training apparatus for the body, and one of the most effective. With the help of this wonderful object you can significantly improve the waist, drive the tummy, pump up the buttocks and strengthen the muscles of the legs. But to achieve the desired goal, you need to know how to properly use hula-hoop.

How to learn to twist the hoop: general recommendations

Agree, in young children, this question is likely to cause a smile: what's there to be able to do, take the hoop and rotate it. But we are adults, and using hoops for the waist, hips or buttocks, it is important for us to know how to properly perform exercises for a particular muscle group.

First you need to think about where the training will take place. The place for lessons with a hoop should be spacious, so that no one interferes with you.

Then it is worth to acquire inventory: there are so many models (plastic, metal, weighting, massage hoops with nozzles, folding models, etc.) that even the most demanding customer can find the right option for himself.

How to learn to twist the hoop: contraindications

There is a group of people who should look for alternative ways of correcting the figure. This group includes:

- pregnant women and young mothers, if two months have not passed since the birth;

- girls during menstruation;

- women with diseases of the back or abdominal organs;

- women with gynecological diseases;

- elderly ladies.

How to learn to twist the hoop: useful tips

To achieve the desired effect, you need to train every day. The first lessons should be at least ten minutes, gradually the training time should increase. A forty-minute training with a hoop and more is a good load for the body.

Rotating hula-hoop at the waist, hips or buttocks, it is better to hold your hands behind your head, by tying them into the lock.

To load was accounted for by the waist muscles, the legs should be as far as possible.

Rotate the hoop clockwise.

Classes can not be conducted after a meal, just before training, you can perform a small set of breathing exercises.

Ideally, the hoop should move not from the waist to the middle of the thigh, but from the chest to the knees and back, so that the problem areas are massaged. True, this can be achieved through a lot of training.

It is better not to use heavy hoops for more than 20 minutes.

To achieve fast results in combination with training, adhere to a rational diet.

How to learn to twist the hoop: popular exercises

· "Rotation". The legs are shoulder width apart, the back is straight. For 15-30 minutes, rotate the hula-hoop in an average tempo. Movements should be smooth.

· "Rotation in the semicircle." This is an option for experienced "athletes". From the position of the foot on the width of the shoulders, start rotating the hoop, gradually sitting down as low as possible. It is important to keep balance and, of course, control the movements of hula-hoop. Correct performance of this exercise strengthens the abdominal muscles, tightens the buttocks and muscles of the thighs. The maximum execution time is 10 minutes.

· "Rotation in motion". Turning the hoop, walk around the room, at first slowly, having mastered, increase the tempo.

· Lie on your back, put the hula hoop on your feet and lift them about thirty centimeters from the floor. Keep your legs in this position for as long as possible.

· "Rotations and marching". Performing rotational movements, march, lifting your knees as high as possible.

· "Rotations with inclines". Rotating the hoop, tilt the body alternately left and right.

Many magazines suggest rotating the hoop alternately clockwise and in the opposite direction. But most experts agree: in order not to damage the spine, rotational movements must be performed only by the movement of the clockwise direction.