What are the benefits and effects of the Hoopomania hooping workout?
Right at the beginning, the first good news: hooping makes a crisp butt because it strengthens the gluteal muscles. And not only that, hula hoop training firms up your problem zones on the back, around the waist, around the hips and on the thighs. And so the pleasing aspects pile up: Hooping makes the pounds fall off. You burn more than 500 calories per hour while swinging at an intermediate level of performance!
Hooping gets the blood circulation going. Regular aerobic exercise increases the stroke volume of the heart muscle. Elevated blood pressure is naturally lowered and blood flow is improved. Hooping can reduce cellulite. Hooping strengthens the connective tissue and supports the removal of metabolic waste products from the body. Hooping naturally tunes up the intestines. The intestines are the reloading point for any food you eat. Regular digestion is the key to lasting detoxification.
Hooping strengthens bones, so bad times for osteoporosis. Just 15 minutes of endurance exercise three times a week reduces the risk of developing the dreaded degenerative bone loss.
Hooping gives you the best ideas. Get your head out of the clouds! Exercising provides your brain with more oxygen and your thoughts flow positively!
Hooping is an anti-ageing remedy. International long-term studies prove it: Endurance athletes fall ill less often, live longer and are often active into old age.
Hoopers sleep better in and through the night! Scientists at Stanford University motivated patients with sleep disorders to engage in regular aerobic exercise, such as hooping. Result: The patients lay awake less at night. Hooping reduces the risk of breast cancer. Studies at the University of Tromsø in Norway found in a long-term test that active women who do at least four hours of cardio exercise per week are significantly less likely to develop the disease.
And another piece of good news: hooping really does make you happy! Training with the magnetic Hoopomania hoops has a mood-lifting effect and mobilises self-healing powers. The brain releases more of the happy hormone endorphin while swinging.
Choosing the right Hoopomania Hula Hoop
Hoopomania Hula Hoops are as diverse as the people who use them. Hoopomania hoops have massage nubs throughout. These can be arranged sporadically, as in the weighted, foam-padded Hoopomania Light Hoop and Hoopomania Weight Hoop models. The Hoopomania Slim Hoop and Hoopomania Body Hoop offer more massage nubs with a low total weight of the tyre. The Hoopomania Magnetic Hoop is the lightest hoop in the range with integrated magnets. Just like its heavier "colleagues" from the magnet team, Hoopomania Action Hoop, Anion Hoop, Vital Hoop and Titan Hoop, Magnetic Hoop has a multitude of massage nubs. As the width and weight increases, so does the number of highly effective massage nubs. The three most massive hoops in the range, Anion Hoop, Vital Hoop and Titan Hoop also release anions during exercise. Anions filter out annoying pollutants from your training environment. The size and weighting of the right tyre depends, among other things, on whether your physical fitness is balanced to good, whether you have perhaps neglected it for a long time, whether you experience one-sided physical stress or whether you have perhaps not done any sport at all for years.
Perhaps you are just recovering from a long illness or are striving to regain your former normal weight after pregnancy? Are you a featherweight or do you tend to be Rubens-shaped? Assess yourself correctly and choose a hoop that suits your stature. Successful training also depends on anatomical conditions.
A petite person will choose a different hoop than a person around 180 cm. Do not choose from the Hoopomania assortment pi by thumb, but ask yourself about your personal needs. If in doubt, just contact our experts.
General training instructions for the Hoopomania workout.
A gentle start is the key to success! If you are a Hula Hoop beginner, please be content with a two to five minute workout for the first few days! For best results, gradually increase to a workout duration of at least 15 - 20 minutes three days a week. If you manage to spend more time, all the better!
Make sure your feet are firmly planted on the floor. One step apart, slightly staggered is optimal. Until you are confident with the hoop, wear sports shoes when hooping. Some Hoopomania hoops weigh between 2 and 3 kg. In case of slipping, this can be painful for bare feet. Make it a rule to swing the hoop alternately both left-handed and right-handed for the same amount of time. The massage effect will develop more evenly.
Don't be afraid of taking your first swing with the hoop! If you drop it, just pick it up again. Don't get angry! Put equal force into the forward and backward movement of the pelvis. This will help you to keep the hoop circling parallel and horizontal to the floor.
Don't forget your increased fluid needs while exercising! If you notice that your circulation is threatening to fail after the workout, then you have not taken enough fluids. So please drink enough.
Are you at war with the scales? No time for healthy cooking? No excuses please. Support your training results with food that is good for your figure. Clean out the fridge rigorously and fill it with protein-rich foods, fibre and low-calorie fillers!
If you experience any unusual pain or discomfort during the course of your Hula Hoop training, beyond the harmless beginner's symptoms such as bruising, please consult a doctor to clarify your discomfort.
Exercises with the Hoopomania Hula Hoop
Learn to swing!
Find a suitable place for your training. Create a comfortable training environment for yourself. Take a slightly staggered stance and ground your feet firmly on the ground. To avoid strain, keep your knees slightly bent.
At first, feel free to do a few "dry runs" without the hoop. Think of belly dancing and let your hips gyrate. Move your pelvis back and forth. Sometimes speed up, sometimes slow down, breathe consciously. Step into the hoop and hold it horizontally at waist level with both hands. Let the inside of the hoop rest lightly on your lower back, approximately at the level of your tailbone. Visualise what you want to do with the hoop and turn your pelvis to the side that your body intuitively prefers. With the rotation you have already created important tension.
The next two steps must be done simultaneously. Turn your pelvis back to the starting position with momentum and at the same moment give the hoop a powerful push in the opposite direction with both hands. Remember that the hoop must be held in a horizontal position beforehand.
Use the initial torque of the tyre and help it to maintain it by an immediate forward and backward movement of the pelvis.
As with many things in life, the initial overcoming and the first strong impulse are crucial. You can do it!
Warm-up exercises with the Hoopomania Hoop
Basic exercises
Stand in your hoop with your feet slightly apart. Hold the hoop on a horizontal level at your waist height. Use both hands to give the hoop a brusque push in the direction you have chosen. Can you push the hoop hard enough so that it circles around your waist at least six to seven times before you have to catch it? Practise this first push several times and try to push yourself into the hoop at the points where you are feeling it. Stay loose and concentrate on the individual movements until you can gradually increase the number of turns at will.
Lateral stretching of the upper body, 1st part
Warm up with loose stretching exercises before the workout. Hold the hoop up behind you with both hands. It should touch your back and its arc should be above your head. Now slowly sway your torso to the right and to the left until you feel resistance. Remain in this pose for a while and breathe in and out consciously. Perform at least four more bends in both directions. Do you feel the beneficial stretch?
Lateral stretching of the upper body, 2nd part
Here you hold the hoop above your head with your arms outstretched. Imagine you are a tamer and a tiger has to jump through the hoop. Pay attention to the height of the ceiling during this exercise! Slowly bend to one side with your upper body straight. Return to the starting position. Now bend to the other side with the hoop raised. Repeat this exercise four times, alternating directions.
Safety precautions and possible side effects
Are you doing Hula Hoop with a Hoopomania hoop for the first time? Then you should get your body used to the new sport step by step. Start with a daily five-minute workout and increase gradually.
Pregnant women, people with electronic implants, previous spinal injuries and other known health impairments are advised against the Hula Hoop workout. If in doubt, consult your doctor!
Keep a minimum safe distance from furniture and other people while exercising. Use the hoop only for exercises according to the Hoopomania instructions.
The pressure of the massage nubs may temporarily cause bruising in sensitive individuals. This side effect is not uncommon and is not a cause for concern. As a preventative measure, wear a Hoopomania abdominal belt to get used to the hoop and to protect the skin, and exercise with a moderate rotation speed of the hoop at the beginning.
F.A.Q - Frequently asked questions
How often should I train with the Hoopomania hoop?
To achieve visible results, you should train at least two to three times a week for 15 to 20 minutes with your Hoopomania hoop. If you can do it more often and longer, all the better. But be careful! As a beginner, don't overdo it at the beginning. Take it easy, get used to the still unfamiliar massage effect of the hoop and do not train longer than five minutes a day during the familiarisation phase.
How quickly can I notice success?
The visible success depends on your personal fitness profile. It is based on your training intensity, your endurance and, of course, your eating habits. Successful weight loss usually goes hand in hand with a change in your food pyramid.
Women tend to quickly adopt hooping as their ideal sport. They therefore also quickly benefit from the positive effects of this feminine and very attractive form of exercise.
I have pain when exercising with the Hula Hoop - is that normal?
In the beginning it is quite normal. However, you should not overdo it with the training. If the pain is severe, allow your body sufficient rest. The pain usually disappears with continuous training. This is a positive sign that the massage effect is strengthening your muscles and tightening your skin.
I got several bruises! Why is that?
It is not uncommon, nor is it worrying, that your skin tissue initially reacts sensitively to the still unfamiliar pressure of the massage nubs. This happens to many beginners. Let your muscles rest for a day or two and protect the sensitive abdominal skin with a Hoopomania abdominal belt if necessary. It effectively absorbs friction and shocks.
What do I have to pay special attention to when training with Hoopomania tyres?
The right posture: Stand in your hoop with a slightly staggered stance and slightly bent knees.
Even if it is difficult at first: Learn to swing consistently in the opposite direction after you have mastered the rotation of the hoop in your intuitive direction. Swinging the hoop in both directions makes your workout more efficient and balanced.
The hoop should always circle parallel and horizontal to the ground. Hooping is a cardiovascular form of exercise that should not be underestimated. Always ensure sufficient fluid intake to stabilise your circulation.
Don't stop eating to get closer to your ideal weight. You don't have to starve yourself to make progress in hooping. Learn to eat differently. Dig into the fridge more selectively, rely on protein sources and avoid carbohydrates in the evening, for example.
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