Can hula hoop help reduce belly fat? How many pounds of hula hoop should be used to reduce belly fat?

Hula hooping is a very common form of exercise and fitness. It can exercise our abdominal muscles very well. Hula hooping has a certain effect of slimming the belly and burning abdominal fat.

Long-term persistence will have a very good effect. Hula hoop weight loss is a kind of aerobic exercise. In the process of turning the hula hoop, you can fully burn fat and calories in the body. Because the hula hoop is exercised by twisting the waist, it is particularly effective for reducing fat in the waist and abdomen. At the same time, it can also make the stomach and intestines move, promote metabolism and digestion, and expel all waste from the body. Hula hoop exercise mainly relies on the twisting of the waist, and the twisting exercises the waist muscles, abdominal muscles, and side waist muscles. Then it drives the whole body to exercise. Hula hoop exercise is more effective in reducing upper body fat.

The correct exercise method also has a considerable impact on whether you can achieve a good weight loss effect. It is unlikely to achieve a good belly reduction effect by doing it for only one or two days. You need to persist in exercise for a long time. Once you decide to start exercising by turning the hula hoop, you must overcome difficulties and keep going every day. In this way, not only can the fat on the belly be quickly reduced, but also your body can become stronger. The stomach is relatively full after eating, and the blood is mostly running in the stomach and intestines. At this time, turning the hula hoop affects digestion and is not conducive to weight loss. It can also cause stomach problems. Therefore, if you turn it after a meal, it is best to choose 1 hour after a meal, which is the relatively best time, because at this time the food is almost digested in the stomach, and exercise can also accelerate the burning of fat in the body. Turning the hula hoop on an empty stomach in the morning is not good for the body. Because the human body has been excreted overnight, the water and energy of the human body are insufficient, and the blood pressure and blood sugar of the person are unstable in the morning. If you use a relatively large amount of activity in the morning, it will increase the burden on the heart and cause hypoglycemia. Especially when blood sugar is too low, it will affect the blood supply to the brain. If you must exercise in the morning, it is best to eat a small amount of food, such as a few cookies, before exercise to prevent low blood sugar.

There is no specific regulation on how heavy the hula hoop should be. You should do it three times a week for more than 30 minutes each time, with a heart rate of about 130 beats. Hula hooping is a whole-body exercise that has a good weight loss effect, but the premise is that the exercise time must be sufficient. Because the intensity of hula hooping is not very strong, only by extending the exercise time and continuous exercise can you reach the stage of aerobic exercise, so as to consume fat and calories.

In order to achieve the best weight loss effect, hula hoop weight loss should be persevered, and each time it needs to be turned for 30 minutes to 40 minutes. In this way, the fat in the waist and abdomen can be burned little by little under the dual effects of exercise and massage, and the best effect of thin waist can be achieved. Be careful not to turn it for too long each time. If the one-time exercise time is too long, the fatigued exerciser may not be able to maintain the correct posture, which may lead to injury. It is recommended to exercise several times a day, and the total daily exercise time should not exceed one and a half hours. Because shaking the hula hoop mainly relies on the waist to exert force, it fully exercises the waist muscles, abdominal muscles, side waist muscles and other parts. Persistent exercise can achieve the effect of tightening the waist and abdomen. However, it should be reminded that people with lumbar muscle strain, spinal injuries, osteoporosis patients and the elderly are not suitable for this exercise. In addition, before shaking the hula hoop, you should do some stretching exercises to stretch the ligaments and avoid sprains.

Hula hoops are divided into different weights. There are weighted ones, ordinary ones, and lighter ones. If you are a beginner, you can start with a light one, practice slowly, and then switch to a weighted one. First, you need to put the hula hoop at the waist, turn the hula hoop with your hands, and then start to shake the waist in coordination. It is a coordinated exercise. If it is a lightweight hula hoop, you can play with it for a while, about 30 minutes. If it is a weighted hula hoop, the time is about 15 minutes. Shaking the hula hoop with the waist for a long time can easily rub the waist. The waist will become more and more painful, so everyone should control the time at the beginning.

Although hula hooping can reduce belly fat, women also need to pay attention to some special matters when hula hooping.

1. The time should be neither too long nor too short

In fact, no matter how you lose weight, you must remember that only aerobic exercise can consume body fat and a lot of energy, so it is useless to do it like Wu Song playing with a big sword. Short-term intense exercise is anaerobic exercise, which will only cause great soreness in the waist muscles, but will not reduce your waist and excess calories. The exercise intensity of shaking the hula hoop is not very strong. Only by extending the exercise time and continuous exercise can you reach the stage of aerobic exercise. Only at this stage can your waist slimming plan A be effective. Generally, it is best for normal adults to exercise continuously for 15-20 minutes, and it is best to keep the daily exercise time at 30-50 minutes. The time should be kept at 30 to 50 minutes.

2. Follow the three-three system to speed up your heartbeat

The Sports Committee said a lot of nonsense, but there is one very good one that is worth praising and learning from, that is, exercise three times a week, at least 30 minutes each time, and the heart rate should reach 130. Therefore, if you want to increase the intensity of hula hooping, you must speed up the shaking speed to make the heart rate reach 130.

3. Hula hooping to reduce belly fat requires warm-up exercises

Physical education teachers have taught this, right? At the beginning of each physical education class, a whole set of warm-up exercises is done to activate each part to prevent injuries caused by sudden movements afterwards.

1. Sit-ups

Sit-ups and hula hooping have always been the most common way to lose belly fat, and they are also the most popular because of their great effects. Many people have abdominal muscles because of sit-ups. And sit-ups are not limited by venues, they can be done anywhere. However, all belly-slimming exercises must be persisted. As long as you persist in doing sit-ups for 30 minutes every day, you can lose belly fat and have abdominal muscles.

2. Belly dance

Belly dancing is a form of dancing that uses the belly. It is also a type of aerobic exercise. Belly dancing can not only help you lose weight, but it can also burn 180 calories in about half an hour. It can also promote blood circulation during exercise.

3. Plank exercise

Plank exercise is similar to push-ups, but push-ups require you to move up and down, while plank exercise does not. The rest is almost the same. When we want to lose belly fat, we can do 5 sets of plank exercise a day, one set lasts for 1 minute, but the rest interval cannot exceed 20 seconds. If you stick to this for about a month, you will find that your belly will be significantly smaller.

4. Swimming

Swimming has always been a very good way to lose weight, because when swimming, our whole body muscles need to be exercised, so many people will use swimming as a body shaping exercise. And swimming can also increase our lung capacity, which is a very good exercise.