“I remember him from my childhood!” is probably a frequent answer to the question: Do you actually know what a hula hoop is? The first plastic models have been around since the 1950s – until then they were mainly made of wood. However, the meaning of the hoop was and is still the same today: With a little skill and even more physical effort, it should be made to circle around your own hips, without the help of your hands. In contrast to the past, the classic hula hoop is no longer sold as a toy, but as a fitness hoop: used correctly, it should strengthen the abdominal muscles and thus reduce the abdominal circumference.
The classic hula hoop was still made in one piece. The material was so hard that bruises in the hip area (with frequent use) became an unpleasant side effect. In the meantime, however, there are various models made of solid foam that provide the necessary padding. They consist of several individual elements that simply have to be snapped together to make assembly easier – and to set the right size for children and adults. There are even Otto hula hoops that you can fill individually (e.g. with rice, beans or sand) to adjust the weight of the ring to your personal full-body workout.
If you have never trained with a hula hoop before, you should consider the following point before buying a fitness hoop made of foam: It may sound paradoxical, but beginners actually train better with heavy hula hoops than with light ones – it depends on the so-called centrifugal force. For this reason, the hula hoop should be selected according to body weight, i.e. tires up to 1200 grams are suitable for adults who do not weigh more than 80 kilograms. Above that, the tire should weigh at least 1500 grams – from a weight of 100 kilograms even 2000 grams. This model from Decathlon, for example, measures 1500 grams.
The purpose of a hula hoop is to swing it around your body with circular movements of the hips. This trains the stomach and legs, but also the buttocks. And that’s not all of the benefits of regular exercise. Because the fitness tire should also:
Especially the last point is crucial for many hula hoop beginners. Because the fact is that the fitness ring can also contribute to weight loss if you use it correctly and regularly. And if the following video is to be believed, in which a hula hoop was used daily for four weeks. According to the female test person, she was able to reduce her waist circumference by an impressive four centimetres. Here you can see how she managed to do this:
The video shows: This is how the waist circumference can be reduced in just one month.
In the video you already get a little insight into how to use a hula hoop correctly. The most important steps for beginners are summarized below:
Step 1Place your (preferably bare) feet flat on the floor, hip-width apart, so that you have a firm footing. If you are a little unsteady on your feet, you can also put one foot a little further forward.
Step 2 Grasp the hoop sideways with both hands so that it rests against your lower back and is level with the floor. Now start swinging the fitness ring to the left or right (the direction doesn’t matter).
Step 3 Using your hips, try to hold the hula hoop up by making back and forth circular motions. Tighten your stomach and hold your arms up, otherwise the ring will fall down.
Quellen: Women’s Health, Fit for fun
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