How to turn the hula hoop

April 7, 2023

Hula hoop, also known as fitness circle, is a sport for young and old, loved by the public, is currently more popular throughout the country, play hula hoop according to the practitioner's body parts can be divided into neck exercise, waist exercise, leg exercise, knee rotation, ankle rotation, hand rotation and arm rotation, the next is to introduce how to turn the hula hoop.

Warm-up exercise

Before playing hula hoop, you should do some moderate warm-up exercises to stretch the muscles and the function of the ligaments to avoid injury to the waist and other parts of the body, stretching is a good choice for warm-up exercises.

Preparation

Stand with your feet shoulder-width apart, both arms behind you, both hands symmetrical left and right, in a 3-point and 9-point position, hold the hula hoop so that it is 30 cm from your body, breathe in and lift your chest, and do your best to clench your shoulder blades.

Turn the hula hoop clockwise

Turn the hula hoop clockwise until the left hand is placed directly above the head and the right hand is placed behind the buttocks, hold for 10 seconds, breathe slowly and deeply, feel the muscles lengthening, return to the initial position.

Turn the hula hoop counterclockwise

Turn the hula hoop counterclockwise until your right hand is directly above your head and your left hand is behind your buttocks, hold for 10 seconds, breathe slowly and deeply, and then return to the initial position.

Caution

1, hula hoop each turn 4-6 times, each turn 2-3 groups, each group should not exceed 20-30 minutes, rest 20-30 minutes between each group, generally not more than 45 minutes. 2, play hula hoop is mainly the use of waist strength, exercise psoas, abdominal muscles, lateral psoas muscles and other parts of the muscle to achieve the effect of tightening the waist and abdomen, with lumbar muscle strain, spinal injury, osteoporosis patients and the elderly should not carry out this exercise. 3, hunger and a short period of time after meals to avoid exercise, to prevent hypoglycemia or the movement of the stomach and intestines violent shock and nausea, vomiting, abdominal pain and other symptoms.

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