There is even a special kind of shaping - huping, which includes exercises with a heavy hula hoop hoop. These classes can be perceived, not even as sports loads, but as fun and enjoyable time. But after regular training you will feel how even the smallest muscles of the body are included in the work, which are difficult to work out with the usual exercises for the muscles of the press. You dance with a hoop, and your body becomes sculptural, and the stomach - flat.
This is true: hip movements along the spiral increase the work of the whole body and cause your body to burn about 4 kilocalories per minute, which is equivalent to walking on average pace.
Hula-hoop can be used not only to get rid of excess fat on the sides and abdomen, to work out the muscles of the legs, body, hands. The results of classes with hula-hoop will not take long to wait, after a few training sessions, you will feel more dexterous, flexible and sexual.
Workout plan
Rotate the hoop around the waist for 10 minutes, if necessary, pausing to regain breath. Try to keep the movements smooth and at the same pace. After this warm-up you can go straight to the exercises.
Circle of hands
The muscles of the arms and shoulder are working. Stand up straight, the heels together, the toes apart. Fold your hands together, hold the hoop between your index and thumb. Raise your hands above your head and start the hoop: bend the trays slightly and spread them apart. Make hand movements from side to side (the amplitude is small) so that the hoop rotates around the hands. Continue to turn the hula hoop 1-2 minutes.
Twist on the spot
For the muscles of the shoulder girdle, the press and back. Stand upright, the legs are wider than the shoulders, hold the hoop over your head, the palms are brought inside the ring and turned away from you. The chest is open, the abdominal muscles are tense. Begin rotating the case to the left and then to the right. Continue the rotation from side to side. Lead time is 1 minute.
Stretch-rotation
For stretching the muscles of the legs and back. The starting position, too. Pick up the hula hoop from the floor and hold it in front of you (far enough away from yourself to keep your hands straight, and you stretched them forward, feeling the tension in the muscles), bend from the hip. Hands at the top of the hoop in front of you. Begin slowly to roll the hoop to the left, shifting hands one by one until the body is over the left foot. Next move roll the hoop to the right. Continue the exercise by rolling the hula hoop from side to side for 1 minute.
Tree Pose
Triceps, muscles of legs, buttocks, muscle-stabilizers work. Take the hoop behind your back and hold it on your outstretched hands, clutching between your thumb and forefinger. Transfer weight to the left leg, and lift the right one and put it in the left shin. Right knee to the side. Slowly bending your arms in the elbows, lower the hoop behind you. Straighten your hands and repeat the exercise. Do 20 repetitions and change the side.
The letter V
The muscles of the press work. Sit on the floor, bend your knees and put your feet on the hoop. Grab your hands on it from the opposite side and lift it above yourself, palms on the inside of the hoop and unfolded from yourself. Together with the hoop, raise your legs, straightening them in your lap, try to bring them to a height of 45 degrees. Spin a little back, feeling the tension of the muscles of the press. Hold in this position for 30 seconds and return to the starting position. Repeat one more time.
Wide plie
Muscles of legs, buttocks and the press work. Stand upright, your back is straight, your legs are wider than your shoulders, your toes are spread apart. Begin to twist the hula hoop around the waist, simultaneously spread your arms to the sides at shoulder level. Try to hold the hoop in motion and descend into a deep squat. Climb and repeat the exercise. Continue the exercise for 2 minutes, without stopping to rotate the hula hoop.