When it comes to hula hoop, most people think that it has become a good memory of [that era] just like throwing handkerchiefs, jumping squares and throwing sandbags.
Compared with popular sports such as basketball and football, it is relatively lack of appreciation. In addition, men are somewhat biased against this form of exercise.
Nonetheless, a 2011 study by the American Association for the Promotion of Fitness found that hula hoop is one of the best forms of fitness, with ample scientific data. Many U.S. Gymnasiums make hula hoop a regular adult exercise.
Even if the status of the Jianghu does not exist, there are still various legends of hula hoops in the Jianghu: turning hula hoops can quickly slim the waist, turning hula hoops can hurt internal organs, etc. What is the truth?
Can hula hoop quickly slim waist?
When you are turning hula hoop, do you have the feeling of [getting rid of the earth, getting rid of the earth], as if the excrescence on your waist and abdomen is going to leave your body forever out of gravity, and the horse’s nail line is on the verge of coming out?
Turn hula hoop and run, Swimming, dance, is the whole body muscle group to participate in aerobic exercise, can improve heart and lung function, reduce the risk of cardiovascular diseases. The difference is that the power of hula hoop mainly comes from waist, abdomen and gluteal muscle groups, the largest range of exercise is hip joint and spine, at the same time exercise sensitive, coordination and other physical quality, interest is not bad, said young and old appropriate not too much.
However, hula hoop, like other aerobic exercises, cannot lose weight locally.
Think hula hoop can quickly thin waist, just like you get up and look in the mirror to feel beautiful, is magic! Jue!
However, for 30 minutes of continuous hula hoop exercise, women consume about 165 kilocalories on average, while men consume about 200 kilocalories, which is roughly equivalent to moderate intensity exercise such as swimming at a speed of 40-50 meters per minute. The key to losing weight is persistence.
Can hula hoops cause damage to internal organs?
Since hula hoop is a sport, there is bound to be a risk of sports injury. But when I heard of visceral injury, my first reaction was still overwhelmed.
Ordinary hula hoops do not cause visceral damage.
The muscles in the thoracic and abdominal walls and the organs and tissues in the thoracic and abdominal cavity are isolated from each other. Visceral tissues are protected by the thoracic and abdominal cavity and are usually not affected by muscle movement.
Even organs such as stomach, large and small intestine, ovary and fallopian tube, which are only wrapped in loose systems, have a very small probability of being affected by strenuous exercise and may be twisted, which is common to all strenuous exercise and is not unique to hula hoop.
Is it possible to be willful and for the sake of it? Nor is it.
Beginners should avoid using weight-bearing hula hoops.
The weight of traditional hula hoop is generally about 0.45 ~ 0.68 kg; However, many people often use weight-bearing hula hoops, and the weight gradually increases, even reaching 4.5 kg.
Imagine a soft girl who has no basis for exercise and is also a beginner of hula hoop. She takes a weight of nearly 5 kg and bumps into her body. The risk of injury is still very high. Although there is no evidence that heavy-weight hula hoop has damage to internal organs, safety is the first after all.
- For beginners, it is better to choose hula hoop with appropriate weight, step by step and reasonable training. For people with excellent waist and abdomen core strength, heavy hula hoop can be used as a good training tool.
What should I do if Qing Wu appears in my body?
As for the body Qing Wu after turning the hula hoop, it is a problem that many people have reacted to. This phenomenon is indeed very common in heavy-bearing hula hoops, and small weight may also occur.
Most of the reasons are that when the hula hoop is first contacted, the movements are not fully mastered, and the hula hoop is still trying to keep rotating. In addition, the weight of the hula hoop may be too large, which is easy to cause local mild contusion and other problems.
Qing Wu is blood capillary overflow. This is not muscle soreness, which cannot be relieved by stretching. Cold compress can be applied, but not hot compress.
What needs to be done is to take the initiative to rest and practice when Qing Wu disappears. This phenomenon will disappear with the improvement of proficiency, so don’t worry too much, just regard it as a necessary ordeal to master a skill.
Seeing this, is there anyone who has been unable to restrain the power of the flood in his body and plans to retry the beauty of childhood? Then let’s look at how to exercise hula hoop reasonably.
Choose your own hula hoop
Hula hoop varies from person to person, you can choose according to your height and weight.
Is the circle big or small?
Intuitively speaking, it is more appropriate for you to place the hula hoop vertically when selecting, with the height slightly higher than your navel. If you are fat, you can choose to have a slightly longer diameter and a slightly shorter body if you are thin.
Heavy or light?
Most may think that the smaller and lighter hula hoop is, the easier it is to use. In fact, it is just the opposite: larger and heavier hula hoop will rotate slower, giving your body more time to adapt to the rhythm.
Therefore, try as much as possible to find the most important thing for you.
Hard or soft?
At present, there is also a popular soft rope hula hoop, which is deformable and elastic. In essence, it is not different from what, but it is more difficult than traditional hula hoop to master it well. It requires higher core strength and body coordination requirements and can be used as a high-level advanced choice.
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Master the essentials of movements
1. Stand with your feet back and forth and your knee joints slightly flexed;
2. Hold the hula hoop with both hands and place it horizontally, sticking to one side of the body;
3. If you are left-handed, it is recommended to turn clockwise. Right-handed people recommend turning counterclockwise. Your waist swings and moves.
It seems a little difficult to understand? Then just pick up the hula hoop and try. The human body is very smart and can master the correct rhythm soon.
Did it fall to the ground again? Practice more, and try to bend the body or knee joints and other parts of the body, keep the hula hoop rotating, and slowly master the rhythm and skills.
Scientifically arrange exercise plans
The guidelines of the American Association of Sports Medicine recommend at least 150 minutes of moderate intensity or 75 minutes of high intensity exercise per week to achieve maximum health effects.
Therefore, it can be arranged as follows: for example, three hula hoop exercises per day, each time not less than 10 minutes, 5 ~ 7 days per week.
Of course, exercise should have the necessary diversity. You can try to exercise with other aerobic forms, but each form of exercise should last for more than 10 minutes. The principle is also to step by step, gradually increase the amount, and it is most important to feel the happiness of exercise.
Finally, it should be noted that when you have skeletal and muscular problems in your waist and back, or when you suffer from pain during exercise, it is recommended that you stop or consult a doctor first. After all, this is a exercise with waist and abdomen as the main force, and safety is the most important.