Victoria Strenina, master trainer of group programs of the federal network of fitness clubs X-Fit: “Training with a hoop is a worthy alternative for those who have decided to engage in active sports training in their usual home environment. This set of exercises has many advantages. Non-shock loading is good for the joints. When you work really efficiently, you use all the powerful muscle groups, thanks to which you are really wasting extra calories. The only advice: structure your workout so that not only the direction of movement changes, but also the intensity of the pace. Over time, when you grasp the basics of the technique, the exercises can be complicated by transferring the rotation of the hoop to the hips. “
How to do hoop exercises?
Do not hurry. The first 2-3 workouts with a hoop 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.
Can bruising be avoided?
- Most people do not have bruises on their sides from hula-hoop spins, as the skin is only slightly and very mild. If you do get bruised, this may be because your hoop is made of a material that is too hard and heavy, which hits your skin harder than a hula hoop made of light plastic. Swap out your hula hoop for a lightweight, soft headband – luckily, there are a lot to choose from.
- Bruising can also be attributed to increased bleeding tendency and poor blood clotting. It can be caused by a lack of vitamin K and calcium. Consult a physician. Another likely cause of bruising is a lack of vitamin C in the body, which is needed for the formation of collagen – the fibers of the connective tissue of the skin. With insufficient collagen formation, the vessels become fragile and easily injured.
- Try eating foods rich in vitamin C (), calcium and vitamin K () for 1-2 months.
To make the exercises as regular and as effective as possible, try to do not only at home, but also in the gym: the trainer, if necessary, will correct the exercise technique and give useful recommendations, and observing the clear results of those who train with you in the gym will XNUMX% increase your motivation.
To achieve the best effect from the exercise program, adhere to the daily diet menu from Mariyat Mukhina and the calorie table of foods.
Attention! Giveaway!
If you want to complement your home exercises with a gym session take part in the comments contest and win a 30% discount on an individual annual freeze card from the federal network of fitness clubs X-Fit or one month of free lessons in the nearest club of this network.
All you need is to register on the gastronom.ru website and write comments on the menu recipes of nutritionist Mariyat Mukhina. Every week – a new menu (stay tuned in the section “Recipes for a Healthy Life”)! Read the rules of the competition!
Lose weight and win!
the federal network of fitness clubs X-Fit and the clinic of Dr. Mukhina “Origitea”.