Hula hoop is associated with children's games, but it is also a good form of physical activity for adults. Exercises with the hula hoop are currently experiencing their renaissance, which makes the hoops can be found in almost every gym. However, twirling the hula hoop can also be done in other places - at home or in the garden. Exercises with the hoop can have a beneficial effect on the human body, including supporting the reduction of body fat. What else can be the effects of the hula hoop exercises? What are the types of rings and how to start twirling the hoop?
History of hula hoop , or how it all began...
Who and when invented a hula hoop, it is not known. However, it is known that already in Ancient Greece and Rome, the hoop was used for both fun and physical exercise. The rings were once made of bamboo and vine shoots, and in the following years could were also meet the hoops made of metal or wood.
The hula hoop probably came to Europe approximately the XIV century, and owes its name to British sailors who, returning from Hawaii, were inspired by dancers performing hula dance. Twirling the hula hoop was associated to sailors with a characteristic dance, while the second part of the name "hoop" is in English a ring.
On a large scale, the hoop gained popularity in the United States at the turn of the 50s and 60s. The creators of the modern hula hoop are the founders of Wham-O, Richard Knerr and Arthur Melin. The men probably heard about the hula-hoop from an Australian, who told them how to train children at physical education in Australian schools. The gentlemen inspired the idea and started producing plastic hula hoop in the United States, handing out the first hoops for free on the streets of California. The idea go down well with Americans, which meant that in two years the men sold 100 million rings, and the hoop gained extraordinary popularity around the world.
What is hula hoop?
Hula hoop (also called hula-hoop) is a hoop, most often made of plastic, which is commonly used during exercise, both gymnastics and fitness. It is an object used in artistic dance, as well as a ring that guarantees fun among children. The hula hoop is the versatile hoop that stimulates many muscles to work.
After many years, the hula hoop has returned to favour again, which is why, the equipment can be found at almost every gym or fitness club. This is an uncomplicated item that can enrich your training as well as break your routine while exercising. It is the hoop that can help you achieve the desired effects and support your condition on many levels.
Hula-hoop - for who?
The hula hoop is a hoop that will work for both children and adults. For younger people, it is great fun that can enjoy both at home and in the yard. In turn, for older people - an interesting form of exercise that can change daily training, being an element of variety.
The hula hoop is most often used by women who want to develop an impeccable and slim figure. However, men also often reach for the ring, used twirling the hoop as an element of warm-up or proper training. This exercise can have a positive effect on the condition, which is why it is recommended among many athletes and physically active people.
Types of hula hoop
The hula hoop is an inexpensive and easy-to-use equipment that can be used both when exercising at home and in the training room. Before starting an activity, it is worth knowing what the different types of the hula hoop are, and then adjust them accordingly to individual preferences.
The ring designed for adults differ from those created for children - they are heavier and are distinguished by a larger diameter. However, the hula hoop can be divided not only by weight and circumference. The hula hoop can be distinguished:
- traditional - the most common form of ring, which is usually made of lightweight plastic;
- with protrusions - as the name suggests, it is the classic hula hoop, which has been enriched with regularly arranged protrusions, which usually occur in the form of balls. The form of the ring can stimulate the muscles to work more intensively and reduce cellulite, however, because twirling the hula hop with protrusions can cause micro-injuries and contribute to the occurrence of bruises, it is not recommended for regular use, but it can be an interesting alternative used occasionally;
- with magnetic protrusions - an improved version of the hula hoop with protrusions, which additionally contains magnets that can contribute to the improvement of blood flow;
- with a load - a model that weighs much more than the classic hula hoop. Usually, the load ring is foldable, so it is also more mobile;
- with a massager - from the outside it looks like the classic hula hoop, however, the inner side of the ring is wavy. It usually comes in a folding form and is slightly heavier than a traditional ring;
- smart hula hoop - is a developed form of the commonly used ring, which is fastened in the waist, just like the belt, so it does not fall during twirling. The smart hula hoop on the outside is equipped with a rail, ended with a rope with a ball that moves all over the body in a steady rhythm. In addition, the ring is enriched with massage protrusions, which aims to stimulate the muscles and reduce cellulite.
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How to choose the right hula hoop?
In order for exercises with the hula hoop to be effective, it is important to choose the right ring. How to match hula hoop? It is best to start by choosing the right ring size. Beginners can use a slightly larger hoop, which makes it easier to twirl, while advanced - with a slightly smaller. The most popular hula hoops have a diameter of about 100 cm, but the ring can also be adapted to individual parameters. How do that? Place the ring on the ground and put your foot under it. Hula hop of the right size should reach at least to your hips. It may be slightly above, but it should not be lower. In addition, using the growth scale, a 100 cm ring will be suitable for people whose body height is about 175 cm. People under 160 cm should choose a hula hop with a diameter of 90 cm, while tall people whose body height exceeds 185 cm should decide for rings with a diameter of about 105 cm.
In addition to the diameter, the mass of the hula hop is also important. For beginners, it may be better to choose a heavier ring, thanks to which the effort associated with driving it will be less. Rings with additional load may be helpful, which may also affect faster results.
Why is hula hoop falling?
The exercise with hula hoop is a great form of physical activity, but beginners can quickly get discouraged. Why? Because it is difficult for them to keep the hoop moving for a long time, and the hula hoop falls all the time. What does this result from?
The falling hoop is most likely related to the wrong choice of the ring and incorrect posture during the exercise. That is why it is so important to choose the right hula hoop. When you have selected the hoop to individual parameters, remember that training makes perfect and do not be discouraged by unsuccessful attempts at the beginning of the hula hoop adventure. When you know the correct technique of ring twirling and put it into practice, with each exercise you will do better!
How to exercise with hula hoop?
The exercises with hula hoop is a form of activity that can be used as a proper training among beginners, and also as a warm-up among the more advanced people. It is an effort that consists in synchronizing the movements of the body with the ring, put almost the entire body in action. Remember that to exercises with the hula hoop to wear clinging clothing - loose cloths can inhibit the hoop and make it difficult to twirl the ring.
How to beginning the exercises with hula hoop? Start by taking the right attitude. Put on the hula hoop at the height of the hips. Stand straight in a slight straddle. Place your feet wider than your shoulders and extend one leg gently to forward. Keep your back straight and your abdominal muscles - slightly tense. Importantly, do not bend at the waist, because then you will burden the lumbar spine. Bend your legs slightly, lean the ring against your back, and move it counterclockwise. When the hoop begins to twirl, move the waist rhythmically, making circular movements - push the hips slightly forward and backward. When the hula hoop falls, do not be discouraged. Pick up the equipment and try again.
When you grow accustomed to the movement of the hoop and master the art of twirling, and get skilled and work out the right technique that will allow you to keep the hula hop in motion, you can introduce numerous diversions to the training.
Exercises with hula hoop on a flat stomach
To strengthen the abdominal muscles, it is worth twirling the hula hoop at the height of the navel. The exercise can be done even in a sitting position. Then the hoop should be placed at the height of the chest, hands should be extended in front of each other and slowly move the body forward and backward. The activity should last, among others, 20-30 minutes, because only then will begin the fat burning.
Exercises with hula hoop on the thighs and buttocks
To slim your thighs and carve your buttocks, it is worth joining and gently bending your legs. Then tighten the abdominal muscles, and twirl with the hula hoop by lifting one leg up and transferring the weight of the body to the other leg. During the activity, the legs should be changed. A good form of training can also be twirling the hula hoop in a lying position. Then the hula hoop should be placed at calf height, and the straight legs alternately raise and lower, while remembering about the straight backs that should adhere to the ground.
Exercises with hula hoop on the shoulders
The hula hoop can also be helpful when shaping the muscles of the arms. Then the hoop should be placed on the hand upright to the side, specifically on the wrist. Putting it in motion, you need to spin wide circles alternately on one and the other hands. Advanced people can then stand in a slight straddle and lift the hula-hoop over their head, and then perform bends once to the right and once to the left.
What parts of the body does hula hoop affect?
The correct hula hoop twirling engages a very large group of muscles. The ring activates in particular:
- abdominal muscles,
- waist muscles,
- buttock and thigh muscles.
The hula hoop is a great form of aerobic training, which also involves the erector spinae or muscles located in the hip, knee and ankle area. This is the exercise that can also affect the biceps and triceps. Interestingly, scientific research suggests that the exercises with hula hoop can also improve the work of the transverse abdominal muscles and have a positive effect on the stability of the lumbar spine.
Hula hoop exercises - are effective? Hula hoop - effects
Twirling the ring has many advantages and can have a beneficial effect on the human body, as well as contribute to the achievement of the desired results.
Exercising with the hula hoop improves overall condition and well-being, and at the same time helps to achieve a shapely figure. Scientific research indicates that training with the hoop can be helpful in reducing abdominal fat, as well as in increasing trunk muscle mass among people with excessive body weight. In addition, regular twirling can help reduce waist and hip circumference and redistribute body weight. What other effects can be achieved by spinning the ring?
- Strengthening the abdominal muscles,
- improving posture and balance and taking care of motor coordination,
- strengthening and stabilizing the trunk muscles,
- increasing cardiovascular competence,
- reducing stress and improving well-being,
- better brain function,
- strengthening the muscles in the lower parts of the body,
- burning of calories.
Hula hop and slimming
The hula hoop can be helpful in the process of weight loss and weight reduction, which is confirmed by scientific research. Achievements depend on the commitment of the exerciser, as well as the level of condition and endurance, but fat can be lost after just a few weeks of regular training. However, it is worth remembering that just twirling the hula hoop is not enough to lose unnecessary kilograms - a healthy and balanced diet and other forms of physical activity are also important.
However, the hula hoop seems to be an interesting, safe and pleasant way to reduce body fat, so the form of activity should be included in the daily training plan.
Hula hoop - when are the effects?
Regular exercises with the hoop performed for about 30 minutes a day, allow observing the first effects after two weeks of training. After a month of twirling the ring, can notice more visible results, such as firming the thighs and buttocks or reducing the waist circumference. Thus, the hula hoop is a good solution for impatient people who want to achieve the desired results as soon as possible.
Hula hop - contraindications
Although twirling the hula hoop is great fun and good training, not everyone can afford this form of activity. Who should not practice with the hula hoop? This effort is not recommended among people who suffer from diseases of the spine or are struggling with diseases of the internal organs. Spinning the hoop is also not recommended after childbirth, treatments performed in the abdominal area, as well as among women struggling with pelvic floor dysfunctions.
Bibliography:
- http://www.hulahooping.com/history.html
- https://pubmed.ncbi.nlm.nih.gov/31216547/
- https://pubmed.ncbi.nlm.nih.gov/25268284/
