Calorie consumption << >> Abdominal workout

Training with the hula hoop is particularly suitable for getting a slim belly.

The hula hoop became famous in the 1950s when crowds of young girls gracefully swung their hips with it.

In recent years the Hula-Hoop tyre has been rediscovered, on the one hand for pleasure and on the other hand as an effective piece of sports equipment for a good figure.

To keep the hula hoop in the air, you have to move your waist and hips back and forth quickly and purposefully. This strengthens the entire trunk muscles and makes them more flexible.

On the one hand, this makes the belly slimmer. On the other hand, the buttocks become crisper and back pain is prevented because the back muscles can work better. There is no better training device for stomach and waist.

Besides, some calories are also consumed. Depending on the intensity, between 400 and 850 kilocalories are consumed per hour.

With the right music, hula-hoop training can also be a great pleasure. You feel very lively and full of swing, and the movement also has a touch of eroticism.

The movement of the tyre around the body is like a gentle massage. This improves not only mobility but also digestion.

Some hula hoop fans also believe that the repeated, gentle impact of the tyre on the fat pads of the belly promotes their melting. The idea behind this is that the impact of the tyre damages the fat cells so that they are broken down as a result. Whether this is actually the case is not yet known. In any case, the massage through the tyre promotes blood circulation, which tightens the entire tissue.

Hula-Hoop for men

Usually hula-hoop automatically thinks of women.

But men can also benefit enormously from hula hoop training.

You just have to be a little brave and ignore the idea that hula hoop is a woman's thing.

Men also need strong and flexible abdominal and back muscles. Men also benefit from a movable pelvis.

Tyre size

Modern adult tyres are larger than those used at that time, because a larger tyre is easier for adults to keep in the air than small tyres.

Often one sees tires that are between 70 and 80 cm in diameter. Such tires are only suitable for children and dainty teenagers, because you have to turn them extremely fast to prevent them from falling to the ground. Unfortunately, in poorly sorted sports shops you often only get these small hula hoops.

When you're full grown and have more or less belly, you don't even have to start with these little tires, because you'll only be frustrated because the tire always falls to the ground.

It is therefore essential to get a tyre that is large enough.

The tyre should reach approximately from the ground to the navel. That is between 100 and 115 cm for adults.

The tyre should also be neither too light nor too heavy. Tyres between 500 and 1300 gr are suitable for beginners.

Such tires can be found in well-stocked sports shops. If you don't have such a sports shop within easy reach, you can also order such large tires on the Internet.

Smooth rings or pimples

If you search the internet for hula-hoop tires, you will find lots of tires with pimples, sometimes even with magnetic pimples.

These pimples are used for a particularly intensive massage through the hula hoop.

However, for beginners these pimples, which are often quite hard and thick, can be simply painful and cause unpleasant bruises. Only when you can hold the tyre relatively safely in the air and have got used to the hard pimples, their effect is pleasant.

In the learning phase, such a pimpled ring can certainly spoil the pleasure of hula-hoop training.

Therefore, especially at the beginning, you need a tyre without pimples that is big enough and neither too light nor too heavy.

Even if such tires are not easy to get everywhere, it is worth looking for them. Because with a suitable tyre, hula-hoop training can be a lot of fun.

Build your own tires

If you have no possibility to get a sufficiently large, nub-free tire, you can build one yourself.

The ingredients are available in the DIY store and supermarket.

A rigid irrigation tube, which is normally used for burying in the garden, is needed as a tyre. The appropriate thickness is one inch, which is about 2.5 cm.

It takes about 3.36 m to build a tyre with a diameter of 1.07 cm.

To connect the two ends of the tires you can use a cork or a suitable piece of tube connector from the DIY store.

To make the tyre heavy enough, it is filled with rice or other granular material. When filling you have to take care that the rice does not trickle out at the bottom.

If you have connected both ends of the tyre by inserting the cork or the tube connector into both ends, then you can cover the sealing point thoroughly with wide adhesive tape.

It also looks better and helps circling the tyre when it is wrapped around it with coloured adhesive tape. This results in a nice spiral pattern.

It takes a bit of craftsmanship to build a hula-hoop yourself, but it's actually quite simple. The result is also often better than purchased tyres.

How to let the tyre circle

You can learn hula hoop in classes in some gyms or similar.

For self-learning there are also numerous instruction videos on the Internet and a book can also help to master hula hoop.

In this book here there is only a basic description of the movements necessary to make the tyre revolve around the waist.

For the hula hoop training you need about four square meters of space and no fragile objects should stand around. In good weather you can also let the ring circle outside.

A common misunderstanding is the idea that you have to let your hips circle so that the tyre can circle. But that's not how hula hoop works.

Instead you have to move your hips swinging back and forth. The easiest way to start is to move your hips back and forth. Later you can also vary the movement.

The tyre needs a push through the body at two points of its rotation, for example at the front right and rear left, i.e. exactly opposite.

This thrust accelerates the tyre and keeps it at the desired height.

The direction of rotation of the tyre also plays a certain role. Most people have a preferred direction of rotation, mostly from right to left, i.e. counter-clockwise. If you have learned to let the tire circle reliably in its preferred direction, you should also practice the other direction so that you do not remain one-sided.

Comfortable clothing, which can be a little thicker at the beginning, such as a sweatshirt and jogging trousers, is suitable. The thicker clothing can protect a little against bruises that can occur from time to time at the beginning.

This is how circling and letting the hula hoop work:
  • Stand in a free place in the room.
  • Hold the tire so that it surrounds you.
  • Stand with your feet waist wide and take a very small step forward.
  • Practice a hip movement from front to back while holding the tyre.
  • Lift the tyre to waist level.
  • Use your right hand to give the tyre a strong push to the left. Comply with the tyre immediately with a bouncing hipmovement. This starts the tyre to rotate around the body.
  • Move your hips back immediately. This should give the tyre an additional push at the right moment in order to maintain its rotational movement.
  • Move your hips forward again immediately, then back again and so on.

If the tyre immediately falls to the ground instead of turning happily, this is completely normal at the beginning. You have to practice for a while before you get the hang of it.

So it's all the better when it finally works out that the tyre circles around the waist without falling down.

As soon as you have some practice and can let the tyre circle reliably, you can let it move up and down so that it also circles and massages other areas of the trunk. If you move it faster, it rises and if you slow it down, it glides down.

With a little practice you can also move your legs while circling the tyre, move your hips differently, make graceful movements with your arms and the like things more.

After all, hula hoop training can become a kind of enjoyable dance.

Calorie consumption << >> Abdominal workout

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