All of us in childhood at least once, but twisted a hoop at the waist. Amazingly, with regular training, this rather extraordinary children's fun is capable of a month reduce the waist by about three to four centimeters... And even if in your youth the exercise with a hoop seemed an insurmountable obstacle, then today it can become yours the best way lose weight at the waist. And the site Koshechka.ru will help you get to know this type of simulators better and tell you how to properly conduct classes.

What's in the article:

How to choose a waist slimming hoop?

In stores, the choice is very large, and among this set, hoops differ, first of all, in outward signs as well as in its functionality. So, there are: simple, weighted, massage hoops, calorie counters hoops and folding hoops.

Simple hoop hula-hoop is familiar to us from childhood. Hollow inside, it is made of aluminum or plastic. It is very light, and it will not be difficult to unwind it at all, even if it is unusual for you.

Weighted hoop in comparison with a conventional hoop it is a little more difficult to untwist, but it is easier to twist, since its movement occurs to a greater extent by inertia. Unlike a simple hoop, it is not hollow and can weigh up to two kilograms.

A more modern analogue is massage hoop, which has massage balls on the inside, allowing you to activate the work of the muscles of the abdomen, back, hips and gluteal muscles. The massage band can increase blood circulation in the waist area, thus toning the muscles. However, in order to avoid bruises on the body, they will have to be used in conjunction with the use of a slimming belt, well, or simply while in a dressing gown.

The most popular massage hoops are NewbodyHealthHoop, Torneo and DynamicHealthHoopS.

Folding hoops for thin waist- these are hoops consisting of several detachable parts, the number of which ranges from two to four pieces. They are very convenient in the sense that they do not take up much space and are easy to disassemble and assemble.

There are also hoops having on outside calorie counter, able to calculate the number of calories burned based on the revolutions made around the waist.

How should the hoop workout be done?

Before you start twisting the waist hoop, you need to stand up straight, put your feet shoulder-width apart, with your socks apart, and pick up the hoop. Then you need tighten the muscles of the press and back, after which you can set the hoop in motion with your hands and keep it spinning by moving your body and legs.

It is very important throughout the entire lesson to keep the abdominal and back muscles in tension, thanks to this, the exercises will be most effective, and between the approaches the muscles need to be relaxed. By the way, in order to avoid curvature of the spine, you need to twist the hoop alternately in different directions.

You need to do it two or three times a day, and you can twist the waist slimming hoop no earlier than an hour after eating. Also, you cannot eat after training for an hour and a half, otherwise it is pointless to train - all the energy expended, expressed in calories, will return.

Initially, you need to twist the hoop for five minutes a day, but every day it is necessary increase the duration of classes to fifteen or more minutes... However, if you are using a weighted hoop, then be careful not to practice for more than twenty minutes.

Advantages and disadvantages of using hoops

First of all, the benefits:

1. The waist hoop is the lightest exercise machine to help you shrink your waist and tighten your abs;
2. In order to lose weight, you need to devote only ten minutes a day to classes with a hoop, and you can do it without interrupting watching your favorite movie;
3. Hoop exercises train well respiratory system and the vestibular apparatus.

There are also disadvantages:

• The process of losing weight is still slow - a couple of centimeters per month;
• Hoop exercises are ineffective without diet;
• When using weighted or massage hoops, bruises often appear on the body, which are quite unpleasant and painful.

Waist slimming hoop: reviews. Does it help you get slimmer?

The site the site did not stop at empty words and conducted a research, having studied the reviews about the hoop. The results of this study are summarized below. Reading them, you understand if the hoop helps for the waist.

• I recently bought a hoop. And, believing that it would be better, she immediately began to twist it for a long time, almost an hour. God, if I knew! I have such bruises on the sides appeared the next day... Girls, if you are just starting out, do not twist the hoop around your waist a lot, otherwise, just like me, you will be bruised ... Maria.
• Amazingly, I have been twisting the hoop since May, and there are already significant changes. My waist was 72 centimeters, and now, thanks to the hoop, it is 66 centimeters. The waist has decreased by 6 centimeters on the condition that I spun the hoop twice a day for 20 minutes and followed a strict calorie-based diet. Oleska.
• Very effective method reduce your waist! My waist is fine thanks to the fact that I twist the hoop for a slim waist every day for thirty minutes per set. Elena.
• I spin the hoop all the time, as soon as the opportunity arises, especially in front of the TV, I twist it for 30 minutes... In addition, I also use anti-cellulite cream, and everything is great with me! Irene.
• I tried to twist two different hoops and opted for the weighted one, because there is practically no effect from a light hoop. From my own experience, I realized that a waist slimming hoop should weigh at least 1.5 kilograms. Olga.
• A good thing! For a whole month I regularly twisted the hoop for twenty minutes and was able to reduce the waist by 6 centimeters... Only it is important not to start this business, unfortunately, for the last two weeks I began to study less often, and my tummy is already starting to protrude ... It's time to pull myself together again and not be lazy! Yana.
• I'll tell you what, girls! No fitness trainer will ever advise you to use a hoop filled with sand! My mom in due time beat off her kidneys with such a hoop, and even though it has been a long time, she still experiences pain in the kidneys, moreover, over time, problems associated with the urinary system have been added. Do not ruin yourself with rash actions, because many things are very difficult to fix. Alyona.

In fact, there are much more reviews about the waist hoop than are given here, unfortunately, it is impossible to fit everything in the format of the site. I just want to add that every girl has her own recipe for beauty, and therefore for someone the hoop for the waist became a real magic wand, but for someone it did not make any impression. It is only clear that any method of losing weight requires great perseverance, which is what I wish you, my reader!

If you regularly rotate the hoop around your waist, you can become noticeably prettier, and these exercises will help you lose weight. And a slender waist not only looks beautiful, but is also a sign of your well-being. If you practice regularly, every day, the hoop helps well, but for these activities to become a habit, you can choose at least 15 minutes of time in the evening, but not before bedtime, turn on your favorite music and enjoy practicing!
Regular breathing is often forgotten when doing waist exercises. General principle should be like this, when the muscles are straining, you need to exhale, and when relaxing, inhale. Watch this consciously. Relax your waist between exercises.

Here universal exercise before class with the hoop.
Exercise "Pulling in the abdomen"
It is done on holding the breath. This exercise perfectly burns excess fat in the abdomen, activates the work of internal organs.
Stand up straight, place your feet shoulder-width apart, and lower your arms along your torso. Exhale calmly through your nose. On a pause after exhalation, tilt upper part trunk forward at approximately 45 degrees.

For correct exercise you need to choose a hoop for the waist.

What are the types of hoops:
Usual... Such a hoop is made of iron or polyethylene, with a hollow inside.

Folding... Made in the same way as simple, only, as a rule, it folds in half, some models even quadruple. This is great if you don't have a lot of storage space.

Weighted... This hoop weighs from 0.5 to 2 kg. This version of the hoop massages the waist and hips more actively and provides a higher load. You can cut a simple hoop yourself and weigh it down with peas or sand, and then fasten it with tape.

Massage hoop "MAGIS HOOP" TORNEO with massage balls... When the hoop is rotated around the body, the specially spongy tips of the massage balls act on the abdomen, back, hips, and gluteal muscles activating them. The hoop has a training computer that monitors the workout. The computer displays the number of revolutions of the hoop, the duration of the workout, the number of calories burned and the change in waist size. A very effective weight loss machine. It has a massage effect, but I got big bruises on my stomach, so I have to twist the hoop in a terry robe.

New body Health Hoop massage hoop- an effective weight loss trainer. During the rotation of the gymnastic hoop, thanks to the massage effect, the muscles of the abdomen, back, hips and buttocks are activated. Classes with a hoop-massager will allow you to easily and quickly get rid of excess fat deposits, increase muscles and increase tone.
Studies have shown that regular exercise with a training hoop normalizes intestinal motility and cures many female diseases, trains breathing and cardiovascular system.

Dynamic Health Hoop S massage hoop- the most effective weight loss simulator. Regular use of the Dynamic Health Hoop massage hoop strengthens the muscles of the thighs, back, abdomen, buttocks, and also activates blood circulation in the body, which allows you to maintain the slimness and beauty of your figure.
The Dynamic Health Hoop consists of 8 plastic elements with "one tought" attachment. The Dynamic Health Hoop is easy to assemble and disassemble.

Advantages of practicing with a hoop:
Trains the respiratory and cardiovascular systems.
Burns calories.
Trains (exercises) the vestibular apparatus.
Doesn't put pressure on internal organs and does not cause their displacement, since they are protected by muscle tension abdominal and lower back.

Basic exercises:
1. lying on your back, raise your legs about 30 degrees from the floor and hold it as much as you have strength (I usually count to myself to 40-50 at an average pace). And so do it several times (usually, I only have enough for 3 times at a time). You can also not just hold your legs, but make "scissors" with them in different planes (up and down, left and right), but this is more difficult. This is an exercise for the lateral muscles;
2. just swing the abs: lying on your back, legs straight or slightly bent at the knees, hands behind your head, raise your torso to your legs and lower it back. In this case, the legs should be motionless, the hands - motionless behind the head. Such ups and downs should be done rhythmically, at an average, immediate pace, without stopping 10-15-20 times. This is an exercise for the front muscles of the waist and abdomen.
You can also just stand doing deep bends to the right and left, deep turns of the torso to the right and left (just be careful, at first you do not need to turn too deeply so that the spine does not collapse). I do all this in combination, but the first 2 waist exercises are the most effective. The latter are, rather, a warm-up before the former.
3. Step on one side of the hoop with your foot - and use it as a hand expander.
5. Wind the hoop around your waist. This will replace the weight runners use to create additional load.

Attention! Not everyone can spin the hoop. At first, it would be nice to go to the doctor and check all the internal organs, because the hoop (and especially the one additionally loaded with sand, salt, etc.) can create much big problems rather than an unexpressed waist.

Take time for yourself and amaze everyone with your graceful figure!

Exercises with a hoop give the body a high cardio load, keep the muscles in good shape. Regular twisting helps to lose weight, remove the stomach and sides. Classes can be conducted at home, it is not difficult to find a place and time for them.

How to learn to spin a hoop

Striving to get a flat stomach as much as possible short term- for example, in a week - some start classes, believing that the body will easily remember the skills that have been forgotten since childhood.

As a rule, beginners who want to quickly lose a few pounds with the help of a hoop will be disappointed. First of all, because it is not enough to remember the correct waist movements. Interfere body fat on the stomach and sides, too heavy sports equipment, incorrect duration of classes, incorrectly selected exercises with a hoop.

Beginners and those who have not twisted the hoop for a long time should choose the most lightweight sports the projectile is usually made of aluminum, weighing up to half a kilogram.

Other options (massive, with silicone ribbing from the inside for a massage effect, etc.) will be required later, with an increase in fitness.

To learn how to turn the hoop correctly, take initial position:

• the rim at the waist level, touches the back of the back (which helps to avoid bruising);
• palms turned up, support the rim on both sides;
• the back is straight;
• feet together or shoulder-width apart.

To lose weight faster, you should learn how to twist the hoop in both directions. But on initial stage it is enough to choose the most natural, "comfortable" direction of rotation, slightly pushing the rim from the outside in the chosen direction. During the exercise, the arms are raised at chest level.

It is necessary to learn how to feel the rotation of the rim, at the right moment to add the necessary movement with the waist.

With the development of this skill, the movements of the body in the abdomen and sides acquire a small amplitude. It is possible to perform continuous rotation for tens of minutes in any direction.

Despite the desperate efforts of beginners - waist movements with maximum amplitude, belly dancing - after one or two rotations, the hoop falls off. How to be?

The right approach is not to go out of your way to twist further. You need to immediately grab the rim, stop the rotation and start over.

Unnatural jerking movements of the waist will not help you learn how to twist the hoop correctly. You can also bruise your belly and sides by hitting the rim. And until they pass, classes will have to be interrupted.

For beginners, at first, it is enough to achieve 1-2 revolutions, then start the exercise over again. With the development of the skill, the number of continuous spins will increase.

How much to twist the hoop

After the skill of twisting the hoop in both directions has appeared, it is still too early to lose weight and begin to remove the belly. It is necessary to train the muscles so that it can withstand prolonged physical activity and burn fat.

The gradual increase in the duration of the exercise prepares the muscles and skin for the upcoming waist slimming.

For beginners who have just learned how to twist the hoop and it has stopped falling, it is worth practicing no longer than two minutes per day. With increasing fitness, increase the duration of the rotations by 1-2 minutes per week.

Some, trying to lose weight and remove the belly in one or two weeks, make the mistake of wrapping the waist with a thick towel or scarf, and, not having the necessary training, twist the hoop for the recommended 30-40 minutes.

After overly intense workout sides and muscles hurt, bruises appear on the waist. We have to interrupt classes until the body stops hurting.

How to twist the hoop

To achieve flat belly and a slender waist, regular exercise is necessary so that the muscles in the abdomen and sides become strong and toned.

With an increase in fitness, you can move on to twisting a heavier, massive hoop. Classes with him require a lot of physical effort. Elastic inserts from the inside of the rim have a massage effect, improve microcirculation, and increase lymph flow. The skin becomes firm and elastic, cellulite disappears.

Twisting the hoop does not remove the belly in a week. You should count on the first tangible results in a couple of months. daily activities lasting 30-40 minutes.

How to twist a hoop to lose weight at the waist

When the feet are spaced apart at shoulder level or wider, the gluteal muscles and hips are involved in the work. If there are fat deposits in there, regular exercise can help you get rid of them.

But if the task is to remove the stomach, you need to twist the hoop when the feet are nearby in order to increase the load at the waist.

Cross your arms over your chest, clasping your forearms with your hands, otherwise they will get very tired during prolonged rotations.

You need to maintain the rotation of the rim with smooth, confident movements, without jerking or jerking, so that bruises do not appear on the waist and abdomen.

The more naturally you can twist the hoop, the more effective weight loss, since in this case fat burning occurs in a targeted manner, strictly necessary muscles are included in the work.

The radius of rotation of the waist should be minimal, the back should be straight. Breathing deeply, without delay.

For weight loss, workouts lasting 30-40 minutes are most effective, each burns up to 200.

To give the body a balanced load, it is necessary to twist the hoop for the same amount of time in each direction.

It is optimal to practice not earlier than 2-3 hours after the last meal and not later than 2-3 hours before bedtime.

Advanced exercises

With an increase in fitness, additional elements can be introduced. Exercising with increased load allows you to burn up to 300 calories in one session.

Twisting the hoop in a semi-squat, feet together. Begin to rotate the rim and at the same time bend your knees to lower your straightened torso as low as possible. Perform the exercise in this position for several minutes. Repeat by rotating the rim to the other side.

Twist the hoop alternately at the hips and waist. Start rotating at the waist. Let the rim go down to the hips, then let it rise to its original position. Repeat the exercise, rotating the hoop in the opposite direction.

Twist the hoop alternately in different directions, placing the feet wider than the shoulders, legs straightened. The exercise trains the muscles of the buttocks.

Twisting the hoop in a semi-squat position, feet wider than shoulders. Start the rotation, bend your knees to sit as low as possible and keep the rim rotating. Hold the position for a few minutes, return to the starting position. Repeat by rotating the sports equipment in the opposite direction. Exercise strengthens the muscles in the buttocks and thighs.

Twist the hoop with your foot forward. Put forward right leg, preferably bent, making a lunge. The left leg is slightly bent and put back. Perform rotations. At regular intervals, change the position of the legs: put the right foot to the left, lunge forward with the left foot. To give more load, you can increase the amplitude of rotation of the waist, more often change the position of the legs.

Other Slimming Hoop Exercises

Regular twisting of the hoop helps to remove the belly. To diversify activities, to train the muscles of the thighs, buttocks, abdominal, it is useful to perform other exercises.

We twist the hoop forward. The hands hold the rim at shoulder level with the bottom touching the back of the thighs with the feet together. Spreading your elbows to the sides, wrap the hoop over your head forward, step over it. Repeat 10 times.

Twisting the hoop back. Hands hold the rim in front of you, elbows apart, feet together. Move the wrists to wrap the rim over the head back, step over, return to the starting position. Repeat 10 times.

Rolling a hoop. Feet wide apart, hands on rim. Bend the right leg, transferring the weight of the torso to it, the left leg is straightened. Simultaneously with the movement of the body, roll the rim to the right, arms straight. Do 10 reps in each direction.

Crawling through the hoop. Stand straight, feet together, rim to the left, hand holding it on top. With your left foot, step sideways, step over the bottom of the rim, crouch down, shift your body weight to left leg, placing both palms at the bottom point at the top of the rim, straighten. Perform movement in reverse order... Repeat 10 times.

Raises the legs. Place the hoop against the wall, lie on your back so that the socks touch its bottom. With the right straightened leg, describe an arc along the rim, the left on the floor. Return to starting position. Do the exercise 10 times with each leg.

Contraindications

Twisting the hoop is beneficial and helps to strengthen the muscles around the spine.

With scoliosis, as well as diseases (inflammations) of the organs of the genitourinary system, gastrointestinal tract, vascular diseases should not be twisted.

In some cases, and only after consultation, the doctor permits exercises with a light aluminum hoop.

Changed: 15.12.2018

There are so many sites, books, scientific papers and studies devoted to losing weight that the issue should be solved without problems. However, even tiring diets and hours of exercise do not necessarily lead to a slim figure. What if you call hula hoop for help? Judging by the reviews of the thinner representatives of the fair sex, the hoop is a completely effective tool that you just need to learn how to use. Thanks to the gymnastic circle, you can not only remove the "orange peel", hanging belly, and "ears" on the sides, but also create a wasp waist.

The first mention of the gymnastic circle dates back to Ancient Egypt. In America, in the 60s. Arthur Melin and Richard Knerr have reinvented the hoop, calling it the hula hoop. This name was inspired by the Hawaiian hula dance, during which the girl rotates her hips.

In addition to the pronounced aesthetic effect, the simulator has health benefits:

• trains the muscles of the abdomen and back, which is important for the spine;
• activates the activity of the intestines;
• stimulates blood circulation;
• improves coordination of movements, corrects gait.

Not every gymnastic circle can provide such a number of special effects.

Types of hoops and their characteristics

The following classification of simulators will help you choose the right hoop.

Gymnastic hoops vary in weight:

• simple. Classic aluminum or plastic. They can be made heavier by pouring sand or flour into the hollow pipe. And if you tightly tie 3-6 hoops, then the area of ​​their impact will increase;
• weighted options for weight loss from 200 mg. up to 2.5 kg. It is believed that the heavier the hoop, the faster the figure is corrected.

By material:

• familiar plastic or aluminum;
• rubber or rubber;
• soft spring - special simulators made of soft polymer with a spring base.

For additional elements:

• hula hoop with suction cups;
• protrusions;
• thorns;
• massage balls;
• magnets;
• with a counter.

In addition, the hoops are solid and collapsible.

Both types of hula hoops, light and heavy, are suitable for physical activity... It's just that their tasks are slightly different. A lightweight machine is more difficult to spin and requires maximum effort to extend the rotation. In the process of training, more calories are burned, which is important for losing weight.

A heavy hoop unwinds more easily, it can be held on the waist for 10-15 minutes without any problems. It hits the waist and hips more sensitively and perfectly disperses fat, eliminates cellulite. This means it is better suited for body shaping.

Advice. Let's say that you do not have a lightweight hoop, and you do not plan to purchase one. This means that classes with a massage kilogram hula-hoop should be started by wearing a thick sweater, tying a towel or a special belt around the waist. This will help prevent skin damage and bruising.

And if you really decide to take care of yourself seriously, then you can purchase both options and conduct classes with them according to the scheme below.

Slimming exercises with a hoop

The more serious you get down to business, the faster you can walk along the beach with your head held high. The fastest effect will be brought by a combination of workouts with a daily regimen, with calorie control and breathing exercises. And to maximize the effectiveness of training, you need to know a few secrets:

1. It is better to start classes with a light hoop, this will allow you to get used to it and avoid bruises on the sides.
2. During the first week, twist the hoop for 2-3 minutes. morning and evening.
3. After adaptation, bring the exercise up to 15 minutes. in a day. 15 minutes is not the time to bend over the hoop! This refers to continuous rotation without stopping.

A step-by-step diagram for an ideal workout:

1. Warm up with a light hula-hoop for 1-2 min.
2. Continue the lesson for 10-15 minutes. rotation of a heavy massage machine.
3. Finish with a 2 minute twisting of a light specimen.

Oriental exercises with a hoop for quick weight loss

In addition to our usual rotational movements, the hoop can be used more efficiently.

To master the yogic rotation technique, you need to put your feet together, put your hands behind your head and start rotating. You need to twist the hoop in each direction 88 times (the sacred number of yoga), while holding your breath on exhalation for 1-2 seconds. and draw in the stomach as much as possible. Practitioners recommend 7 sets to the left and to the right.

Attention! When buying, you need to choose the diameter of the circle that suits you. To do this, put a hula-hoop next to it. It should be slightly above the navel, but below the chest.

The more movements, the greater the load. During the exercise "rotation of the planets" rotation is combined with rotation around its axis. Twist the hoop to the right? So you need to turn to the right with slow steps. Also - in the other direction, and the hands should be raised behind the head. In both directions, you need to make 10 circles of 360 degrees.

Slimming hoop with massage balls

The belly will go away even faster if you apply static rotation. To do this, close your legs together, hands behind your head. Twist for 5 minutes. in both directions, so the main load is on the abdominal muscles.

Final selection criterion

Based on the above, it is clear that the hula hoop can be selected by type, size, material and weight. Light - for weight loss, heavy - for getting rid of strategic reserves on the abdomen and thighs.

The main criterion is determination and readiness for daily training. After all, no matter what capabilities the new hoop has, it will not help in any way if it stands behind the closet.

How to choose a slimming hoop - video

The territory of fashion is not only boutiques and fashion shows. She is the same full-fledged hostess in fitness centers and sports equipment stores. Because of the changeability of fashion, yesterday we indifferently looked at the hoop and underestimated its useful "twisting" properties, and today we have raised this simulator to the peak of popularity.

Who would have thought that adults would start to “play” in hula hoop, and the main prize in this game would be slim figure... But despite the smirks of the skeptics, the hoop exercise has gained credibility.

How to choose a hoop for your waist

The hula hoop boom is a test of ingenuity for manufacturers sporting goods... And they were not taken aback, instantly responded to the demand by releasing all kinds of waist hoops: soft and hard, cheap and super-expensive, with and without massage balls, of various shapes and colors.

When choosing a hoop, it is important to correctly assess the level of your training.

Among the models of hoops for the hula hoop waist, there are 5 varieties:

• Regular hoops... These are standard sports equipment made of aluminum or plastic. They are light (about 0.5 kg) and smooth and are used mainly by children and “beginner” adults. If work on yourself is on your schedule for a long time, and you are trained enough, then a regular hoop will not bring the desired effect.
• Weighted hoops... These are shells designed for an increased load. Perfect for owners well developed muscles press. The formula for choosing a model is as follows: the stronger the press, the heavier the hoop should be (up to 2.5 kg). But do not overestimate your capabilities, so as not to turn training into torture of the body. By the way, you can make a weighted hoop yourself. It is enough to pour sand or peas into the cavity of a regular hoop through a small incision and seal the hole with electrical tape.
• Folding hoops... These are hula hoops-constructors, consisting of several collapsible parts. Ideal for those who, even on the road, are determined to take classes. The hoop is usually hollow inside and made of lightweight plastic. But if you wish, you can make it heavier as described above.
• Massage hoops... They are promoted in the sports industry as a means of the most active influence on the abdominal muscles. Such shells have suction cups or protrusions on the inside, which massage the skin and increase the blood supply, get rid of cellulite. However, 99% of these thorns and bumps cause injuries in the form of bruises. Therefore, you should not choose a massage hoop for body shaping before a "bikini party".
• Calorie Counter Hoops... Built-in sensors in such equipment can record the duration of the workout, the number of calories burned, and even the number of perfect revolutions. The electronic microprocessor will support self-discipline and will not allow you to shorten the class time.
• Universal hoop (Gymflextor)... A flexible trainer made of durable reinforced rubber, which is used to train various muscle groups.

The main recommendation when choosing a hoop is to impartially evaluate your preparation. Without the proper skill, you should not buy massage and weighted hoops. First, it makes sense to practice on a regular aluminum or iron, and only then, for body shaping, you can buy a heavy hoop for the waist.

When the choice is made, it will not be difficult to acquire a hula hoop. You can buy a waist hoop at any sporting goods store or online store.

The price of a hoop for the waist, depending on the type and popularity of the brand, will range from 600 to 2500 rubles.

Hoop "Make a waist" - 2.5 kg massage class

One of the leaders among hula hoop products is the “Make a waist” massage hoop. It consists of a sealed ring with a cross section of about 6 cm, made of first-class polyethylene. The ring is weighted with bulk material and is dressed in an elastic shock-absorbing polyethylene foam jacket. The sophisticated construction is protected by a decorative cover made of bright knitted fabric.

The "Make a Waist" massage hoop is the leader among hula hoop products.

The main feature of this hoop is that when pushed, it bends, increasing the area of ​​contact with the body and absorbing some of the energy. This increases the rotation effect.

Reviews about the hoop "Make a waist"

• Ksenia, 25 years old.

About the hoops for the waist, the reviews were completely opposite. I thought for a long time whether it was worth buying the "Make the waist" hoop. Someone praised, and someone, on the contrary, wrote that this is a terrible simulator. To be honest, I was pleasantly surprised! The hoop was not that heavy. It turned out to be twisted right away. The next day my sides ached, I don’t argue with that, but after two days everything went away and didn’t hurt anymore. I twisted the hoop for about 15 minutes every day, in 2 months the waist became thinner by 3 cm.

• Svetlana, 32 years old.

Dealing with it is not easy at all. Two girls I know have it, but no one can twist it. It is heavy and small in diameter, personally I got a maximum of 4 turns, and it fell. Also, the doctor forbade me to twist such a hoop, because of a problem with the vertebra in the lumbar spine.

• Maria, 38 years old.

A signal is needed to break down fat at the waist and sides. It could be a decrease in concentration. fatty acids in the blood (diet) or an increase in the concentration of ATP breakdown products (fitness). And already the effect of the massage is manifested against the background of the first two factors. Therefore, I do not take the "Make a waist" hoop seriously and do not recommend it as a home exercise machine. Although, if twisting is the only thing you are capable of, then a hoop is better than nothing!

How to twist the waist hoop

Practice has shown: everyone knows how to twist the hoop, but only a few do it correctly. During exercise, it is important to give maximum stress to the waist and not to create undue tension in the back.

For the correct conduct of classes, you must follow the recommendations:

• Starting position - legs together, back is strictly straight, arms behind the head or to the sides.
• Waist movements should be calm and rhythmic (jerky and jerky will harm your back!)
• Do not lunges back and forth. A clockwise and counterclockwise rotational motion is required.
• The circle being described should be as small as possible.
• Rotate the waist only. Do not use the buttocks and chest.
• Spin on an empty stomach!
• Pre-using breathing exercises"Expel" excess air from the abdomen.

• Simple rotation... The back is straight, legs are shoulder-width apart, back, movements are smooth, rotations are fast. Perform at an average pace for 15-30 minutes.
• Alternate rotation... Alternating 5-7 turns in one direction and the other. To begin with, it is enough to change the direction 25-30 times, but gradually this amount can be increased.
• Half-squat rotation... While standing, unwind the hoop, and then, while maintaining balance, slowly sit down as low as possible (one approach - 10 seconds).
• Squat rotation... Analogous to the previous exercise, but without delay in static tension.
• Spin on the go... Simultaneously with the rotation, move around the room.
• Exercises on the press with a hoop... Lying on your back. Bend your knees. Grasp the hoop under the neck with your hands. Perform traditional body lifts, alternate twisting.

Contraindications for using a waist hoop

• with diseases of the abdominal cavity and back, gynecological problems;
• women during menstruation, pregnancy, as well as in the first 2 months after childbirth;
• elderly people.

VIDEO Hoop "Make the waist"

In the video, Svetlana Goncharova shows exercises with the "Make a waist" hoop.

Does the hoop help the waist

Without additional loads and diet, the effect of the hoop is reduced only to a surge of cheerfulness and positiveness. Therefore, you should not consider it a universal remedy in the fight for the waist of your dreams.

This sports equipment truly reveals its potential only as an addition to other techniques. If you want to twist with benefit not only for the mood, but also for the figure, pay attention to hula hoop yoga or hooping (dancing with a hoop).

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