The hula hoop diet and the effect of losing belly fat
The hula hoop diet is a diet exercise method that can be done while exercising literally turning the 'hula hoop' to the waist. Hula-hoops are perceived as being too light exercise, but they can achieve more benefits than you might think. Let's summarize the methods and effects of hula hoop exercise.
index
1. Why do you recommend the hula hoop diet?
2. Advantages of hula hoop exercise
3. Effects of the hula hoop diet
4. How to do hula hoop exercise
Why I recommend the hula hoop diet
This exercise is recommended for those who are new to exercise or for those who do not have the strength to start high-intensity exercise. It's also especially recommended for people who get tired of exercising easily.
Advantages of hula hoop exercise
can be done anywhere
It is characterized by being able to do it anywhere, indoors or outdoors, as long as there is enough space to turn the hula hoop. So, you can play while watching TV news or dramas, or if you have children, you can play with them in the park. In other words, it has the advantage that there is no stress caused by the obsessive idea of exercise because you can do it at any place you want without any burden.
can do it anytime
The hula hoop diet is not noisy like other exercise machines, nor is it an exercise that worries about noise between floors due to thumping footsteps, so even if you live in an apartment, you can do it in the evening without worrying about it. Also, because it can be done indoors, it is not affected by the weather, and it can be done anytime, anywhere, regardless of time.
the price is cheap
Hula hoops can be easily purchased not only in shopping malls and department stores, but also in small school stationery stores, and since you only need one, it is easy to prepare for exercise. Also, the price is relatively cheap. You can easily get it just by going to Daiso.
have fun
In order to exercise consistently, you need a feeling of fun, not a feeling of hard work. In that sense, the hula hoop diet can be continued without stress because it is as enjoyable as playing.
Effects of the hula hoop diet
belly fat contraction effect
Women try to make a slim waist. You'll need to train your core and flanks for that flex, and the hula hoop is one of the best exercises you can do to train your oblique abdominal muscles.
fat burning effect
It is known that the act of spinning a hula hoop for a certain period of time is an aerobic exercise similar to swimming or walking. A paper has found that long-duration light exercise is better than short-duration high-intensity exercise for burning fat. In other words, walking for a long time is more helpful in burning belly fat than running for a short time. Hula-hoops are an aerobic exercise that helps burn fat in the same way.
lower back pain relief
When your back muscles are weak, it can be difficult to prevent back pain. It can also be a condition in which a herniated disc can easily develop. The hula hoop strengthens the back muscles and reduces the burden on the back, which is said to be effective in preventing and improving pain.
Distorted pelvis correction effect
If the pelvis is skewed, the position of the viscera may be lowered and the lower abdomen may be visible. That is, there are cases where only the lower abdomen appears protruding. When the hula hoop is turned to the correct posture, the muscles around the pelvis are naturally developed and settled, and the twisted pelvis is corrected. And the position of the intestines is also returned to the original position, so it can be expected that the protruding stomach will be improved.
improvement of constipation symptoms
One of the ways to improve constipation is to massage the abdomen. While turning the hula hoop, it is a movement that moves the stomach back and forth to the left and right, which stimulates the abdomen evenly and provides a natural massage to improve constipation symptoms. In addition, movement of the hip and hip joint is created and lymph flow is improved, which has the effect of discharging accumulated waste products.
How to hula hoop exercise
Choose your hula hoop size and weight
Usually, choose a hula hoop with a diameter that comes from the floor to about your waist. If it is too small for your body, it is difficult to turn, and the effect decreases when you turn it. On the other hand, if it is too large, it will take too much force or out of balance when turning. For Bouquets, it is recommended to choose between 500g and 1kg at first. After that, it is recommended to slowly increase the weight. Turning something too heavy all of a sudden puts a lot of pressure on your back, which can prevent you from giving yourself time to build up your muscles. Prefabricated or adjustable length can be optional.
How to turn a hula hoop
Even elementary school students can think that everyone knows how to spin it. But let's take a look at the exact FM method. Stand comfortably with your feet shoulder-width apart and your knees slightly bent. Then, put the hula hoop around your waist and start rotating it using centrifugal force while rocking your back back and forth. Sometimes people turn their backs 360 degrees, but you don't need to do this. Because the hula hoop gives even stimulation to the lower back, we can turn it while moving the lower back back and forth.
Time to avoid hula hoops
Hula hoops are always okay, but the only time to avoid is right after a meal. Immediately after a meal, blood is concentrated in the abdomen to digest food, so if you exercise during this time, the blood for digestion will not circulate, which may cause indigestion. It can also cause stomach pain or vomiting. Therefore, it is recommended to exercise at least 1 hour after eating.
How hard is the hula hoop workout?
For the first exercise, it is recommended to do it lightly for 10 to 15 minutes a day. I like the direction to be even, so I try to rotate the right side for 5 minutes and the left side for 5 minutes. And once you get used to it, you can keep increasing the time until you feel tired. Try not to get too ambitious from the start so you don't get tired quickly. Even if you do it every day, there is no strain and your abdominal muscles recover quickly. It is recommended that you do this at least 3 times a week to continuously strain your abs.
When is the effect of dieting with hula hoop exercise?
It varies from person to person, but if you exercise regularly, on average, the effect will be visible after 1 month. As with any exercise, you need to adjust your diet to see visible effects. It is absurd to expect to see the effects of exercise by consuming a late night snack and binge eating every day.
Points to note about hula hoop exercise
It's a low-risk hula hoop exercise, but there are some caveats though. Don't do it when your back hurts. A hula hoop won't cure your back pain. It is recommended that you get enough rest and resume exercise after the pain in your lower back is gone.
*Original article source: https://lifegoodtip.tistory.com/107