<h1 class="pgc-h-arrow-right" > introduction</h1>
Speaking of hula hoops, it is almost a household name.
Many people have memories of hula hoops, and these memories are often accompanied by laughter and fun.
In childhood, hula hoops are more of a toy, and children enjoy the joy of hula hoops in a shaky way.
In the hearts of adults, hula hoops are the simplest and most convenient "weight loss weapon". When a lot of people find themselves getting fat on their waists, they think, "Well, it's time for me to go for a hula hoop." ”
The well-known hula hoop brings a lot of laughter and fun.
So, can hula hoops really lose weight? What are the benefits of hula hoops? What to pay attention to? How to practice it?
Today, we will walk into the world of hula hoops together and let's understand:
1. The history of hula hoops
2, the benefits of hula hoops
3. Precautions for practicing hula hoops
4. How to choose hula hoops
5. How to practice hula hoops
<h1 class="pgc-h-arrow-right" > the history of the hula hoop</h1>
First, the world history of hula hoops
No one can be sure of when and where hula hoops first appeared.
There are records of hula hoop movements around the world. In ancient Egypt and Greece, people often used rattan to swing in a circle around the waist, which is probably the most original version of the "hula hoop".
Hula hoops became a popular toy and a real fitness tool in the late 1950s.
Two young california-based toy makers, Richard P. Knerr and Arthur "Spud" Melin, are co-owners of a company called Helm O Manufacturing. In 1958, they began producing brightly colored plastic rings for $1.98 each, and set off a hula hoop boom. In four months, 25 million hula hoops were sold.
But unfortunately, they couldn't patent the hula hoop because it was such an ancient invention. However, it may be because of this that hula hoops have been able to be promoted on a larger scale around the world.
In the late 1950s, hula hoops were all the rage in the United States, and every family was keen to play hula hoops.
Second, the development of hula hoops in China
In the late 1980s, hula hoops were introduced to China, setting off a wave of "hula hoops" that swept across the country.
At that time, almost every household had one or two hula hoops for the whole family to "turn" at any time.
At the Spring Festival Gala in 1994, Ouyang Beini, a 13-year-old girl in Shanghai who created a Guinness World Record for rotating 98 hula hoops, made her debut on stage, which caused a sensation.
Later, the hula hoop slowly quieted down and gradually withdrew from people's vision.
In recent years, hula hoops have returned to the market with the advantages of "fitness" and "weight loss" and simple operation.
Modern hula hoops have not been the past, the design is more exquisite, and added a certain scientific and technological content, there are along the circle uneven, specifically to hit the waist and abdomen to achieve the purpose of slimming "slimming hula hoop"; there is to exercise physical flexibility based on the "bodybuilding hula hoop"; there is a "music hula hoop" designed for children; there is also a multi-functional hula hoop that can automatically record the number of laps and combine it according to personal circumstances, and can be changed larger or smaller.
In recent years, hula hoops have returned to the market with the functions of "fitness" and "weight loss", simple and easy to operate, and the design is more exquisite and more technological.
<h1 class="pgc-h-arrow-right" > the benefits of hula hoops</h1>
After understanding the "past and present life" of hula hoops, and seeing that modern hula hoops have so many new features and new tricks, can you wait to know: can hula hoop really lose weight? What are the benefits of practicing hula hoops?
Below, let's analyze the benefits of hula hoop in detail:
1. Burn calories
When you're trying to lose weight, reducing calories is one of the main pathways.
In terms of calorie burning, hula hoops can be compared to other dance-like aerobic activities such as salsa, swing dancing, and belly dancing.
According to reports, in a 30-minute hula hoop training, women can burn an average of 165 calories, while men can burn 200 calories.
In a 30-minute hula hoop training, women can burn an average of 165 calories, while men can burn 200 calories.
2. Burn fat
When you want to lose weight, reducing body fat is another major route.
Turning hula hoops burn fat very well, especially in the abdomen, waist, and buttocks.
According to a 2015 U.S. study that evaluated 13 women who underwent an aggravated hula hoop program over a 6-week period, they found that these women had an average reduction in waist circumference of 3.4 cm and a hip circumference of 1.4 cm on average.
The hula hoop burns fat very well, especially in the abdomen, waist and hips, which is good for reducing waist and hips.
3. Enhance cardiovascular health
Practicing hula hoops is a full-body aerobic exercise.
Aerobic exercise can exercise the heart and lungs and improve oxygen flow throughout the body. At the same time, it can also reduce the risk of heart disease and diabetes, raise cholesterol levels, improve brain function, and even reduce stress.
When you're hula hooping, your heart rhythm accelerates, your lungs work harder, and your blood flow improves, which enhances heart health.
Practicing hula hoops is a full-body aerobic exercise that is beneficial for cardiovascular health.
4. Strengthens core muscles
When turning a hula hoop, in order for the hula hoop to keep rotating at the waist, you need to control the entire core muscles, you need to have strong core muscles and good hip movement.
Proper use of hula hoops and regular exercises are great ways to train the abs, glutes and oblique muscles.
When turning a hula hoop, in order for the hula hoop to keep it rotating at the waist, you need to control the swing of the entire core muscles, thus exercising the abs, gluteals and oblique muscles.
5. Improve balance
According to the American Athletic Council, any physical activity that requires posture and stability on a support basis, such as hula hoops, can help maintain and improve balance
Maintaining a good balance gives you more control over your body's movements. It also helps to improve posture and facilitates other exercises in the right form.
Practicing hula hoops requires the body to remain stable while controlling rotation, which can improve the balance of the body very well.
6. Affordable, portable and easy to store
Hula hoop is a very economical fitness tool, the price of standard hula hoop is within 100 yuan, and the price of special function hula hoop is also about 200 yuan, depending on the brand. Compared to hundreds of other fitness tools, it is a very small expense.
Hula hoops are very well stored, when not in use, casually lean against the wall, a plug behind the door can be, not occupying a place at all.
Moreover, modern hula hoops have developed a detachable version that can "unload eight pieces" and "unload seven, six, and four pieces" of a hula hoop. This kind of detachable hula hoop, assembly is also very convenient, not only better storage, but also conducive to carrying, travel, travel anytime and anywhere to turn up.
Hula hoops are affordable, portable and easy to store.
<h1 class="pgc-h-arrow-right" > practice hula hoop notes</h1>
Although hula hoops are relatively safe, care should also be taken to avoid unnecessary harm.
Here are the precautions for practicing hula hoops:
Maintain the correct posture
When practicing hula hoops, keep your spine straight, control your core strength, and avoid bending over. Otherwise, it may lose control and cause physical damage.
Practice hula hoops in a correct posture to avoid unnecessary injuries to the body.
Wear appropriate clothing
Try to wear tight clothing, such as yoga pants or bike shorts and a fitting sports top. Avoid any fabric that hinders the movement of the hula hoop when it turns.
When practicing hula hoops, try to wear tight clothing.
If you have a specific physical problem, practice with caution
For people with low back problems, or people who are elderly, have osteoporosis, and people with high blood pressure and heart disease, choose this exercise carefully.
If you have a back injury, chronic back pain, or chronic medical condition, consult a doctor or physiotherapist before trying hula hoops to ensure safety.
If you have a specific physical problem, practice hula hoops with caution and it is best to consult a doctor to ensure safety.
< h1 class="pgc-h-arrow-right" > how to choose a hula hoop</h1>
Before you start practicing hula hoops, it's important to choose the right one for you.
Size selection
The success of the workout has a lot to do with the size of the hula hoop you choose.
1. Stand the hula hoop vertically on the ground, and the height of the hula hoop is near the navel.
2, the larger the hula hoop diameter, the easier it is to learn. For starters, try to use a larger hula hoop that can make you spin more slowly.
3. The diameter of the hula hoop for adults is between 90-100 cm.
Weight selection
As with most things, moderation is the key to hula hoop weight selection.
1, although the aggravated hula hoop can enhance muscle tone and indeed has a better fat removal effect, but as a beginner, do not choose too heavy hula hoop.
2, the general adult choice of weight in about 500 grams, preferably not more than 900 grams.
3, about 500 grams of hula hoop can give the body time to build muscle memory and endurance, so that the chance of bruising and soreness is greatly reduced.
4, when you practice to a certain extent, the core muscles are stronger, you can consider switching to heavier hula hoops, but be sure to take it step by step.
Moderation is the key to hula hoop weight selection.
<h1 class="pgc-h-arrow-right" > how to practice hula hoops</h1>
Hula hoop practice is a good aerobic exercise, but to reap the benefits of exercise, the premise is to have the correct practice method and posture.
To do hula hoop workouts properly, make sure to follow these principles and steps:
Start with a short workout.
Start with a shorter workout and plan two to three 10-minute workouts a day.
As your physical condition improves, your abilities can gradually increase the amount of time you work out.
Focus on the right posture
1. Make sure your feet are placed correctly. The spacing between the feet is a little wider than the shoulders, with one foot slightly in front of the other.
2. Make sure that the back is straight, and control the core muscles, do not bend the waist.
3. Wrap the hula hoop around your waist and lean against your back, grasping the sides of the hula hoop.
4. Start spinning the hula hoop.
5. When the hula hoop begins to rotate, move the waist in a circular motion to keep the hula hoop spinning.
6. When the hula hoop moves on the stomach, push the hips forward slightly, and when the hula hoop moves on the back, push back.
7, beginners do not move around, do not have to change the pattern, pay attention to even shaking.
When practicing hula hoops, pay attention to the correct practice methods and postures.
< h1 class="pgc-h-arrow-right" > concluding remarks</h1>
Hula hoops are fun and fun, and can also bring us various health benefits, well exercise core muscles, and improve balance.
Hula hoop exercise is a good sport, simple and easy to operate, can bring us a variety of health benefits, good exercise of core muscles, improve balance.
What's more, "turning" the hula hoop is a rather fun, quite interesting thing, and interesting things always make us more motivated to stick with it. And "persistence" can make exercise and weight loss half successful!
Now, pick up the hula hoop and spin it happily!