The advantages and disadvantages of hula hooping

Hula hooping is a relatively good fitness method. It only requires a small space and is very suitable for fitness at home. It can not only achieve the effect of slimming the waist, but also practice the sense of balance. It is a very good fitness method. However, if this fitness method is used improperly, it will cause certain effects on the body, especially for children. They should do less because if the hula hoop is used excessively, it may cause adverse effects on the spine.

Benefits of hula hooping :

1. It can be used to slim the waist and is also a good helper for leg and arm fitness.

2. Squeezing acupuncture effect: gives the abdomen and waist a squeezing effect similar to massage and acupuncture.

3. Treatment of constipation: Regularly using a spring hula hoop and wrapping it around the waist can stimulate the intestines, treat constipation, and effectively eliminate the pain caused by constipation.

4. Weight loss: The centripetal force generated by the spring has an exercise effect that is 3 times heavier than the actual weight. The spring massages the waist and a large amount of limb movement when turning the hula hoop, which effectively burns body fat. It can achieve the purpose of fitness while losing weight, and you can lose weight and exercise at the same time.

Disadvantages of hula hooping:

1. Hula hoop is a simple waist exercise with a small amount of exercise. It is not realistic to achieve weight loss effect by relying on this exercise alone. In addition, the twisting and swinging part of the hula hoop is just at the junction of the thoracic and lumbar vertebrae. When the spine is twisted excessively or the abdominal pressure increases suddenly, it is possible to cause a sudden change in pressure in the spinal canal, leading to blood vessel rupture.

2. Hoop fitness should be scientific, otherwise it will be counterproductive. First of all, you should pay attention to the fact that the exercise time should not be too long. Generally, 15-20 minutes of continuous exercise is best for normal adults. The hula hoop should not be too heavy or too large. The weight should be within the capacity of the index finger and middle finger. People with lumbar muscle strain, spinal injuries, and osteoporosis are not suitable for this exercise.

3. Hula hooping mainly relies on the waist to exert force, fully exercising the lumbar muscles, abdominal muscles, and side lumbar muscles. Twisting the waist for a long time can easily cause or aggravate lumbar muscle strain, lumbar facet joint hyperplasia and lumbar disc herniation. People with osteoporosis will have their condition aggravated, and the elderly and people with poor heart function can easily induce arrhythmia or heart failure. In addition, twisting in the same direction for a long time can also easily cause intestinal torsion.

Precautions for hula hoop weight loss

1. Control time and cycle

The hula hoop weight loss method is an aerobic exercise for weight loss. The key is to persist in exercising for more than half an hour at a time, so that the body's fat can start to burn, and then persist in reaching the aerobic state. This weight loss method is actually very easy and simple, but you need to have a weight loss plan and a detailed exercise cycle, otherwise it is easy to rebound after losing weight!

2. The rotation speed should not be too fast

When rotating the hula hoop, you need to maintain a steady and uniform speed so that the hula hoop can play its best role. The body should feel relaxed and the breathing should be even. You don't need to keep your feet too stiff, you can walk around a little to avoid fatigue of local muscles and joints caused by long-term repetitive movements.

3. It is not suitable to exercise during menstruation

Many people think that hula hooping does not require much exercise and can be done during menstruation. In fact, women may develop corpus luteum cysts on the periphery of the ovaries in the middle and late stages of menstruation. Because the cysts are fragile, if the abdomen is squeezed vigorously and the cysts rupture, the accompanying internal bleeding may be fatal. Women have a special physiological structure, so they need to be careful when exercising during pregnancy, menstruation, and before and after menstruation.

4. Be prepared

Before doing hula hoop warm-up exercises, you should do some appropriate warm-up exercises to activate all parts of your body to prevent injuries caused by sudden movements afterwards. Especially the waist, twist it a few times to activate the muscles and bones in the waist. This is the only way to avoid waist strain caused by hula hooping.