Instead of performing hip thrusts, flex and extend your knees to keep the hoop circling on the vertical plane. Perform two or three reps of 30 seconds each. Give your hips a rest and use only your hands and arms to work the upper body. For example, stand with the hoop in front of you, holding it vertically in one hand with an underhanded grip -- palm facing up. Push the hoop so it starts revolving around your hand. Take hold of the hoop for a split second to manage the angle and speed and then continue hooping.
Focus on using your hand, wrist and arm for the exercise, keeping your shoulders relaxed. Once you've mastered the exercise with one hand, try it with the other.
As you grow confident, add a step-touch with your feet, moving from side to side. By doing a rapid shimmy with the hoop around your buttocks you can tone your glutes. Begin by doing the standard pump. In fact, the Mayo Clinic reports that, on average, women can burn about calories, and men calories, during a minute hooping session.
When you burn calories through exercise and make the right changes to your diet, you increase the odds of reducing body fat. The study, which evaluated a weighted hula-hooping program carried out by 13 women over the course of 6 weeks, found that the women lost, on average, 3.
Cardiovascular also known as aerobic exercise works your heart and lungs, and improves the flow of oxygen throughout your body. This, in turn, can lower your risk of heart disease and diabetes, improve cholesterol levels, improve brain function, and even reduce stress. Once you settle into a steady rhythm with the hoop, your heart rate will increase, your lungs will work harder, and blood flow will improve.
To keep the hula hoop moving, you need strong core muscles and good mobility in your hips. Learning how to use a hula hoop, and practicing it regularly, is an excellent way to target and train your abdominal muscles, as well as your obliques and hip muscles. It also helps improve your posture and allows you to do other exercises with the correct form. According to the American Council on Exercise , any type of physical activity that requires you to maintain posture and stability over a base of support, like hula hooping, can help you maintain and improve your balance.
The muscles in your lower body , including your quadriceps front of your thigh , hamstrings back of your thighs , glutes, and calves will all feel the burn too, especially if you use a weighted hoop. In order to keep the front-to-back and side-to-side motion going, you need to recruit the large muscles in your legs and glutes to help power the movement. In fact, research shows that using a weighted hula hoop can decrease abdominal fat percentage while simultaneously building core muscles for a toned, strong midsection.
What more motivation do you need? Getting enough cardio is vital for a healthy lifestyle. Hula hooping can help you get in your recommended weekly minutes of moderate or 75 minutes of vigorous activity in a fun and challenging way. All of these factors contribute to improving your overall health and body function. Using your workout sessions as a way to blow off steam and de-stress serves as double-duty self-care. E ffects of weighted hula-hooping compared to walking on abdominal fat, trunk muscularity, and metabolic parameters in overweight subjects: a randomized controlled study.
Obes Facts. Thank you [email] for signing up. Please enter a valid email address. Your Privacy Rights. To change or withdraw your consent choices for Byrdie. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. There are even dismountable travel hoops to take, for example, on vacation or on a business trip.
When buying a hoop, you can remember the following general rule regarding the size and weight of a hula hoop :. Beginners should rather train with larger and heavier hula hoops, because swinging will be easier and the strain on your hips lower.
In addition to weight and size , there are many other features you can consider when buying a hula hoop. For example, there are weighted, collapsible, foldable, or ergonomically shaped training hoops with and without knobs or massage effects.
Besides, there are also hula hoops specifically made for children or some that come with, for example, a jump rope for that extra cardio boost! The height of the hoop in relation to your body height is also important.
As a rule of thumb, you can remember that the perfect sized hula hoop should reach your belly button when standing upright. If it is larger or smaller, rather choose a different model. To avoid overexertion, you should only do a few training sessions per week , especially at the beginning.
Start with short workouts and then increase them continuously. A few minutes of training per day are enough at the beginning. For example, you could start with a 3 to 5 minute hula hoop training per day and then gradually increase by minutes per session to avoid overloading your joints, skin or muscles. Advanced users train with the hoop for at least 10 minutes, often even longer — and this several times a week.
Although training with hula hoops is suitable for weight loss, burns calories, is healthy and promotes muscle building, you should pay attention to certain things, especially as a beginner. Sometimes overuse can incur bruises, sore muscles, or back pain , among other things. The hip circling motion performed during the workout is not a common movement and therefore unfamiliar to your body at first.
Therefore, you should initially limit your training to just a few units per week. In part also to give your skin time to adjust to this new kind of stress.
If you have hip joint problems or feel pain, you should refrain from hooping and generally switch to sports that are easier on your joints, such as aqua jogging, swimming or even cycling.
Also important: Make sure you eat a balanced diet and drink lots of water! Make sure you wear tight-fitting sportswear so that the hoop can rotate easily and tightly around your body. Otherwise, you may find that the clothing gets in your way during your workout. In addition, seamless sportswear , such as a fitness shirt , supports your well-being during particularly hard or longer training sessions.
A sports towel should also not be missing!
0コメント