How to do hoop exercises?
Do not hurry. The first 2-3 hula-hoop workouts should be test and last no more than 1-2 minutes. The body must first get used to the new movements, and you must master the technique.
Warm-up
- Do 20 side bends, 10 each.
- Then perform 10 circular movements of the hips in one direction and the other, imagining that you are rotating the hoop.
- During the warm-up, keep the muscles of the buttocks and abdomen in tension: this will provide maximum support for the back and give additional stress to problem areas.
Week 1 and 2
Workout phase 1: 2 minutes
Place your feet shoulder-width apart and hold the hoop at waist level. Unroll it and support the rotation with circular motions with your hips. This will require some skill, but very soon these movements will become completely natural for you.
Twist the hoop in a direction that is convenient for you. Later, you can start rotating it in the opposite direction. Learn to keep the hoop in motion for 2 minutes. If it falls, just pick it up and keep twisting: that will be good workout too.
Workout phase 2: 4 minutes
Periodically change the rate of rotation, going from fast to slow and again to fast, holding your arms first extended forward, then raising them above your head. Try to give your body such a load that it sweats.
Week 3 and 4
Workout phase 1: 2 minutes
Twist the hoop as usual for 1 minute. Then try changing direction and twisting the hoop in a direction that is unfamiliar to you for 1 minute.
Workout phase 2: 6 minutes
Change the rate of rotation periodically, going from fast to slow and again to fast. Change the position of your hands as well, holding them either stretched forward or raised above your head. Sweat and increased heart rate will indicate sufficient exercise.
3 phase of training: 1 minute
Turbo Spin – Spin the hoop as fast as you can.
Week 5 and 6
Workout phase 1: 2 minutes
Twist the hoop as usual for 1 minute. Then change direction and for 1 minute twist the hoop in an unusual direction for you.
Workout phase 2: 4 minutes
Change the rate of rotation periodically, going from fast to slow and again to fast. Change the position of your hands as well, holding them either stretched forward or raised above your head. Sweat and increased heart rate will indicate sufficient exercise.
Workout phase 3: 2 minutes
As you rotate the hoop, try to walk slowly while keeping your back straight.
4 phase of training: 1 minute
Turbo Spin – Spin the hoop as fast as you can.