Gymnastic techniques with a hoop. General developmental exercises with a hoop. Which hoop to choose - video

One of the simplest, most common and effective sports equipment for training at home is a gymnastic hoop (hula hoop). To practice with it, no special skills are required, the load is moderate, and the result, subject to regular training, is noticeable. A balanced set of exercises will help you lose weight and tighten the muscles in the problem area.

From the outside, training with a hoop seems simple and boring. But to rotate it requires good coordination of movements and the ability to control your muscles. Only if you use the hula hoop correctly will the exercises be beneficial. Let's learn how to spin the hoop correctly!

Basic technique

The first stage is warm-up. Before training, the muscles need to be warmed up a little. An elementary exercise - the hoop is raised above the head, the legs are spread shoulder-width apart. Make smooth tilts to the right - left, forward - back. The next thing is to make turns in different directions while holding the hula hoop in front of you.

Twisting the hoop is performed in clothes that are tight-fitting but do not restrict movement - a thick T-shirt and leggings. Wide T-shirts and sweatpants are not the most suitable clothes. It is also recommended to remove bracelets and other jewelry. It’s easy to learn how to spin a hoop – just follow the detailed instructions.

Rotation Technique Instructions:

Choose the appropriate size sports equipment. It should reach the waist or at least mid-thigh. The increased diameter makes it easier for beginners - due to the slow rotation there is time to adapt to the rhythm.
Stand in the center of the hoop.
Grab the edges of the hoop and lift it up to your waist. Keep your feet shoulder-width apart and straighten your back.
Expand your body and spin the hoop clockwise. Immediately begin to rotate your waist while maintaining the hula hoop motion. Try to find the optimal range of motion. Hold the projectile at your waist for as long as possible.

Spinning the hoop may seem difficult at first. The first few attempts it will slide off your waist and fall to the floor. Gradually you will learn to catch its movement and keep it at the same level.

When you can hula hoop for 20 minutes without falling, try making the task more difficult for yourself. To increase the effect of the exercises, speed up the pace of rotation, lower the hula hoop onto your hips, and move it up and down.

The effectiveness of exercise depends on many factors. First of all, it is systematic training. Only daily training will give the expected result. Some useful tips will be useful to you at the stage of mastering the rotation technique.

At first, bruises from the hoop may often appear on the sides. Until the muscles get used to the pressure and loads, the use of a thermal belt is allowed. Alternatively, you can wear two thick T-shirts.
You can't exercise on a full stomach. About one and a half hours should pass after the last meal.
Start training with three to five minutes. Each time increase their duration, bring it to half an hour. During this time, up to 300 calories are burned!
Watch your posture and body position. Keep your back straight, try not to spread your legs.
To prevent your hands from interfering with the trajectory of the projectile, move them away - clasp them, lift them up or stretch them to the sides.
Make sure that only the abdominal area is mobile - the chest remains motionless. This is the first sign that the exercises are being performed correctly.
At first it’s easier to spin the hoop clockwise. Gradually, the direction of rotation will need to be changed to achieve maximum effect.

To quickly master all the intricacies of the technique, select the correct weight of the simulator. A projectile that is too light will be difficult to hold at the desired level; a projectile that is too heavy will begin to cause unpleasant or even painful sensations within five minutes. The optimal hula hoop weight for beginners is from 1 to 1.5 kg.

Optimal set of exercises

Hula hoop exercises don't have to be monotonous. To achieve a noticeable effect, you need to force as many muscles as possible to work. It is recommended to perform a set of exercises.

Exercises for the hips and waist

Most people purchase a hoop to work on a problem area - reducing volume, tightening weakened muscles. They start with basic techniques and gradually switch to more complex ones. A complete workout should include the following exercises.

Basic exercise. Start the lesson with the most common rotation. When the muscles warm up, move on to other exercises.
Back and forth. Starting position – back straight, one leg extended forward, knees slightly bent. The rotation path is at waist level. To maintain movement, weight is transferred from the back leg to the front leg and vice versa. The position is changed by putting the other leg forward.
Legs wider than shoulders. Starting position – back straight, legs wider than shoulders. The rotation is supported by the movement of the hips strictly to the sides. The movements are intense - when rotating, the hoop hits the hips. Look forward, watch your abs - keep them slightly tense.
Change of direction. Perform five rotations in one direction, stop and change direction. Do several repetitions. There is an increased load on the muscles, the abs and the entire thigh area are trained perfectly. They try to place their legs as tightly as possible.
With a squat. Feet shoulder-width apart, back straight, shoulders back. Unwind the hoop. Without stopping the rotation, they begin to gradually squat. You need to sit down as low as possible. In this position, continue to spin the hula hoop for a few more minutes. The exercise is not easy, but it helps speed up the weight loss process and uses the muscles of the entire lower body.
With offset. They begin to rotate the hula hoop at the waist. Allow it to fall a little lower, to the level of the hips, perform a few turns and lift it up again. Perform at least 10 repetitions. Change direction of movement and perform another 10 repetitions. Exercise reduces fat deposits in the abdominal area.
"Arrow". Another exercise to work your abdominal muscles. Back straight, legs together. They unwind the hula hoop and rise on their tiptoes. Hands with folded palms are raised up as much as possible. The body resembles an elongated string. It is enough to do the exercise for about 10 minutes a day.
Rotation with walking. Start regular spins. When the hoop spins well, step forward without stopping the rotation. Gradually the number of steps increases. You can walk both forward and backward.

By doing these exercises with a hoop every day, in just a few weeks you will notice the first changes - your stomach will tighten, unsightly “ears” on your thighs will disappear, and flabbiness will disappear.

Additional exercises for other muscle groups

Supplement your classes with exercises to work other muscle groups if you do not intend to use other sports equipment.

Rotation overhead. Place the hula hoop on the floor and grab it with your hand. Raise your outstretched arm above your head, holding the hoop parallel to the floor. Spin it once and pick it up again. Repeat several times and change hands. The second option is to rotate the hoop on one hand. They insert their second hand, pressing it close to the first. Rotate without stopping for two to five minutes. Gradually the exercise can be complicated. At the same time, squat, lunge, and try to stay on one leg.
Rotation in hands. Hold the hula hoop in front of you, parallel to the floor. Move it clockwise, bring it behind your back, grab it with your other hand and complete the circle. Repeat the exercise several times. Once mastered, make it more difficult by walking, squatting and lunging.
Jumping. Everything is simple here - use a hoop instead of a jump rope. For this exercise you need a hoop with a fairly large diameter.

Don't forget to warm up before you hula hoop. Any exercise is best done on well-warmed muscles. This will not only make your workout easier, but also increase your efficiency.

If you are expecting an immediate effect, you may be disappointed. As with any other sports equipment, systematicity is important when working with a hoop. Daily workouts of 20–40 minutes in combination with a diet will soon give long-awaited results - your body shape will become more toned, excess weight will go away, and your skin will become elastic.

Morning exercise complex No. 1 (with hoop)

Municipal autonomous preschool educational institution kindergarten No. 41 "Martin" Ulan-Ude

Morning exercises.

Sets of exercises for preschool children (5 - 6 years).

September

(hands to shoulders). Walking on your heels (hands on belt) (hands on belt)

(exercises with hoop).

1. "Window" Starting position: wide stance, hoop pressed to the chest;

– pull the hoop forward, look at "window" , 2 – i.p. – 8 times.
“Hoop up and back”

Starting position: feet hip-width apart, hoop below, grip from the sides

Educator: 1- raise the hoop up - back, put your right leg back, bend over, 2- starting position, the same with the left leg (8 times).

3. "Turns" I.P.: feet shoulder-width apart, hoop near chest

Educator: 1- turn to the right, hoop to the right, straighten your arms, 2- i.p., the same to the left (4-6 times per side).

4. "Tilts with a hoop" . Starting position: feet shoulder-width apart, hoop at the bottom.

Teacher: 1- lift the hoop forward, vertically, 2- bend over, touch the rim to the floor, 3- rise back, 4- i.p. (8 times).

5. "Ku-ku" Starting position: main stance, hoop on the floor, overhand grip;

1 – sit down, look into the hoop – "Peek-a-boo" , 2 – i.p. (6-8 times).

6. "Squats" Starting position: heels together, toes apart, hoop at shoulders (side grip).

Teacher: 1- sit down, lift the hoop up, 2- i.p. (6-8 times).

7. "Twist the hoop" Starting position: legs slightly apart, hoop at waist (hold with hand).

Educator: circular rotations with a hoop on the waist.

8. "Jumping" Starting position: legs together, hands on the belt, hoop on the floor B.: jumping into and out of the hoop.

"Rooster" 1 – raise your arms to the sides (inhale),

"ku-ka-re-ku" (exhalation). Walking.

Complication for the second week.

Make the exercise more difficult 1. Starting position: wide stance, hoop pressed to the chest; 1 – pull the hoop forward, look at "window" , 2 – starting position 3, 4 – turn to the left, pull the hoop forward, look at "window" 5.6 – the same to the right side 7 – starting position (repeat 4 times for each position).

Morning exercise complex No. 2 (with cubes)

September

(hands to the side), on heels (hands behind head) (hands on belt)

1. "Let's grow big" Starting position – hands with cubes below.

1- rise on your toes, 2-3 hands with cubes to your shoulders, up,

4-5 – hands with cubes to the shoulders, down 6 – Starting position (repeat 8 times).

2. "Leg Back" . Starting position: 1 - raise your arms and stretch them out, put your right leg back on your toes, raise your head, arching your back; 2 - initial position.; 3 - raise your arms and stretch them out, put your left leg back on your toes, raise your head, arching your back; 4 - starting position (8 times).

3. "Turns" . Starting position - legs apart, arms with cubes below. 1 - cubes forward, turn to the right; 2 - i.p.; 3 - cubes forward, turn left; 4 - starting position (8 times).

4. "Incline" . Starting position - cubes at the bottom behind your back. 1-2 - tilt forward, cubes back and up; 3-4 - starting position (8 times).

5. "Cubes up" . Starting position - legs at a width of 1. 1-3 - with a smooth movement, move the cubes up to failure; 4 - starting position (8 times).

6. “Touch your toe!” . Initial position. - sitting, legs apart, cubes on your knees. 1-2 - cubes up; 3-4 - tilt towards the right leg, touch the toe with the cubes; 5-6 - starting position. Same for the left leg (6-8 times).

7. "Pick up the cube" . Starting position - lying on your back, cubes in your hands on your chest. 1-2 - raise your arms with cubes forward and upward 3-4 - starting position (8 times).

8. "Let's jump!" . Initial position. - standing in front of the cubes, arms along the body. Jumping around the neck to the right (left) with turns alternating with walking (8 times).

III Walking. Breathing exercise "Semaphore" 1 – raise your arms to the sides (inhale),

"s-s-s-s" . Walking.

Complication for the second week.

Make exercise 7 more difficult. Starting position - lying on your back, cubes in your hands on your chest. 1-2 - raise your hands with the cubes forward and up; 3-4 - raise your legs, touch your knees to the cubes 5-6 - starting position (6-7 times).

Morning exercise complex No. 3 (without items)

I Walking. Run. Walking one after another at the signal "turn" turn around and walk in the opposite direction. Walking on toes (hands behind back), side step to the left (hands on belt)

II Complex of general developmental exercises.

"Turns" . Turn your head and try to see objects behind you (10 times).
"Helicopter" . Starting position - feet shoulder-width apart. 1 - arms to the sides, tilt to the right; 2 - starting position; 3 - arms to the sides, tilt to the left; 4 - starting position (8 times).
"Umbrella" . Starting position - feet shoulder-width apart, hands on the belt. 1 - tilt to the right, left hand up, palm down; 2 - starting position; 3 - tilt to the left, right hand up, palm down; 4 - starting position (8 times).
"Swan" . Starting position 1-2 - right leg forward and sit down on it, bending the leg at the knee; 3-4 - starting position; 5-6 - put your left leg forward and sit down on it, bending your leg at the knee; 7-8 - starting position (8 times).
"We are growing" . Starting position: sitting on your heels, hands on your knees. 1-2 - rise to your knees, arms up, stretch; 3-4 - starting position (8 times).
"Corner" . Starting position - lying on your back, straight arms behind your head. 1-2 - raise straight legs forward and up; 3-4 - starting position (6-8 times).
"Basket" . Starting position - lying on your stomach, arms along your body. 1-2 - bend your knees; grab your socks from the outside with your hands and pull your legs up while simultaneously pulling your head and catcher up; 3-4 - i.p. (4 times).
"Scissors" . Starting position - hands on the belt. Jumping one leg forward, the other back, alternating with walking (2 times 12 jumps).

III Walking. Breathing exercise "Watch"

The clock is moving forward

They lead us along.

1 – swing your arms forward – "teak" - inhale, 2 – swing your arms back – "So" - exhale.

Complication for the second week.

Make exercise 3 more difficult. Starting position - feet shoulder-width apart, hands on the belt. 1 - tilt to the right, pull your left hand behind your head; 2 - starting position; 3 - tilt to the left, pull your right hand behind your head; 4 - starting position (8 times).

Morning exercise complex No. 4 (with gymnastic sticks)

I Walking. Run. Walking on toes. Walking from heel to toe. Jump on two legs, moving forward. Running like a snake. Walking. Formation into links.

II Complex of general developmental exercises.

"Neck" (kinesiological exercise) Starting position - turn your head slowly from side to side, breathe freely. Lower your chin as low as possible. Relax your shoulders. Turn your head from side to side with your shoulders raised and your eyes open (10 times).
“Look at the stick!” . Starting position - legs slightly apart, stick below, grip wider than shoulders.
- stick forward (keep at eye level); 2 - starting position (8 times).
“Stretch!” . Starting position - legs slightly apart, stick below, grip from yourself. 1 - stick on the chest; 2 - stick up, rise on your toes; 3 - stick on the chest; 4 - starting position (8 times).
"Forward Bends" . Starting position - legs apart, stick at the chest in bent arms. 1-2 - lean forward, lower the stick; 3-4 - starting position (8 times).
“Let’s sit down!” . Starting position: kneeling, stick in front of chest. 1-2 - sit on your heels, stick on your hips; 3-4 - starting position (8 times).
“Roll the stick!” . Starting position - sitting, legs apart, stick on hips, hands to shoulders. 7- lean forward, roll the stick further forward; 5-8 - back (6 – 8 times).
“Look at the stick!” . Starting position - lying on your stomach, stick in straight hands. 1-2 - stick up, look at it; 3-4 - starting position (6-8 times).
"Let's jump!" . Starting position - legs slightly apart, stick on the floor, hands behind your back. 12 jumping jacks alternating with walking (2 times).

III Walking. "Rooster" 1 – raise your arms to the sides (inhale),

2 – slap your hands on your thighs "ku-ka-re-ku" (exhalation). Walking

Complication for the second week.

Make exercise 4 more difficult. Starting position - legs apart, stick behind your back. 1-2 - bend forward, stick behind your back up to failure; 3-4 - starting position (8 times).

Morning exercise complex No. 5 (without items)

I Walking. Run. Walking on your heels (hands on belt). Walking with clapping in front of you and behind you for each step Walking. Easy running on your toes. Formation into links.

II Complex of general developmental exercises.

"Let's dance!" (kinesiological exercise). Starting position - hands on the belt. 1 - raise your right leg, bend at the knee; 2 - Starting position; 3 - raise your left leg, bend at the knee; 4 - starting position (8 times).
"Adjuster" . Starting position - feet hip-width apart, standing parallel, hands on the belt. 1 - arms to the sides; 2 - up; 3 - to the sides; 4 - starting position (8 times).
“Look what's behind you!” . Starting position - feet shoulder-width apart, hands on the belt. 1 - turn the body to the right; 2 - starting position; 3 - turn the body to the left; 4 - starting position (8 times).
"Clapping under the knee" . Starting position: heels together, toes apart, hands on the belt. Teacher: 1- raise your right leg, bent at the knee, clap under the knee, 2- Starting position, the same with the left leg Repeat 8 times.
"The Steadfast Tin Soldier" . Starting position: kneeling, hands pressed to the body. Teacher: 1 - lean to the right, hold, 2 - Starting position 3 - lean to the left, hold 4 - starting position Repeat 8 times.
“Look at the leg!” . Starting position - lying on your back, hands behind your head. 1 - raise your right leg straight; 2 - starting position; 3 - raise your left leg straight; 4 - starting position (6 – 8 times).
"Airplane" . Starting position - lying on your stomach, legs together, arms forward. 1-2 - raise the upper body, legs and arms extended to the sides; 3-4 - starting position (6 - 8 times).
"Let's jump!" . Starting position: jumping either on the right or left leg, alternating with walking (4 times).

III Walking. Breathing exercise "Geese are flying" .

“Geese are flying high, they are looking at the guys” . Starting position: 1 - raise your arms to the sides (inhale); 2 - lower your hands down with sound “goo!” (exhalation) (2 times). Walking.

Complication for the second week.

Make exercise 5 more difficult. Starting position: kneeling, hands pressed to the body.

Educator: 1 - lean to the right, hold, 2 - Starting position 3 - lean to the left, hold 4 - starting position 5 - lean back, hold, 6 - starting position. Repeat (6 – 8 times).

Morning exercise complex No. 6 (without items)

I Walking. Run. Walking on toes (hands behind head, elbows apart), on heels (hands behind back) Walking with your toes pointed out to the sides (penguins).

Galloping. Walking. Formation into links.

II Complex of general developmental exercises.

"Palm" (kinesiological exercise). Starting position: with the fingers of your right hand, press forcefully on the palm of your left hand, which should resist; same with the other hand (10 times).
“Roll your shoulder!” . Starting position - feet shoulder-width apart. 1-3 - circular movements with the right shoulder; 4 - starting position; 5-7 - circular movements with the left shoulder; 8 - starting position (8 times).
"Hand jerks" . Starting position: legs on the shoulder, arms in front of the chest, elbows bent.

Teacher: 1- jerk with arms in front of the chest, 2- turn to the right, spread straight arms to the sides, the same to the left (6 - 8 times).

4. "Tilts to the sides" . Starting position - legs apart, hands behind your back - tilt to the right; 2 - starting position; 3 - tilt to the left; 4 - starting position (8 times).

5. "Tilts down" . Starting position - legs apart, arms to the sides. 1-2 - lean forward, touch your toes; 3-4 - starting position (8 times).

6. "Ring" . Starting position - lying on your stomach, arms supported at chest level. 1-3 - straightening your arms at the elbows, raise your head and chest up; bend your knees and reach your head with your toes; 4 - starting position (4 - 6 times).

7. "Fish" . Starting position - lying on your stomach, arms forward and up. 1-3 - raise the upper body, arms and legs; 4 - starting position (4 - 6 times).

8. “Turn around!” . Starting position - hands on the belt. Jumping around its axis alternating with walking to the right and left side alternately (10 times each).

III Walking. Breathing exercise "Wings" .

“We have wings instead of hands, that’s how we fly - the highest class!” . Starting position - standing, legs slightly apart. 1-2 - raise your arms to your sides (inhale); 3-4 - lower your arms to your sides (exhalation) (6 times). Walking.

Complication for the second week.

Make exercise 2 more difficult. Starting position - feet shoulder-width apart. 1-3 - circular movements with straight arms forward; 4 - starting position; 5-7 - circular movements with straight arms back; 8 - starting position (8 times).

Morning exercise complex No. 7 (with a ball)

(hands to the side). Walking on your heels (hands behind head) Running like a snake. Walking in a half squat (hands on belt). Walking. Formation into links.

II Complex of general developmental exercises.

1. "Throw it - catch it" . Starting position: legs slightly apart, ball at chest, grip from below.

Educator: 1- toss the ball, 2- Starting position (8-10 times).

2. "Show it to your neighbor" . Starting position: feet on the shoulder, ball in straight hands in front of the chest.

Educator: 1- turn right (showed the ball to the neighbor), 2- Starting position, the same to the left (8-10 times).

3. "Tilts" . Starting position: feet shoulder-width apart, ball above head, in straight arms.

Teacher: 1- tilt to the right, 2- initial position, 3- tilt to the left, 4- initial position (5 times per side).

4. "Pass the ball" . Starting position: legs slightly apart, ball below, in the right hand.

Teacher: 1- raise your arms up from your sides, transfer the ball from your right hand to your left, 2- Starting position, the same in the other direction (8-10 times).

5. "Squats with a ball" . Starting position: heels together, toes apart, ball at chest.

Teacher: 1 - sit down, bring the ball forward, 2 - starting position (8-10 times).

6. "Seated Bend" Starting position: sitting, legs spread wide, ball between legs. 1-2 - roll the ball forward, do not bend your legs; 3-4 - roll the ball back. (8-10 times).

7. "Boat" Starting position - lying on your stomach, legs together, ball in hands. 1-3 - raise your hands up, look at the ball; 4 - starting position (8-10 times).

8. "Jumping" . Starting position: feet together, ball at chest.

Teacher: jumping - legs apart, ball up, legs together, ball at the chest (10-12 times).

III Walking. Breathing exercise "Hedgehog"

Complication for the second week.

Make the exercise more difficult 1. Starting position: legs slightly apart, ball at chest, grip from below.

Educator: 1- toss the ball with a clap, 2- starting position (8-10 times).

Morning exercise complex No. 8 "To the forest, to the Christmas tree" (without items)

I (hands to the side). Walking on your heels (hands behind head). Run, throwing your heels back. Walking. Formation into links.

II Complex of general developmental exercises.

"Christmas tree" . I. similar position - main stance; 1 - arms through the sides up. 2 - starting position Repeat 8-10 times.
"The Blizzard Shakes the Trees" . Starting position – main stance. 1 – arms to the sides. 2 - 3, holding your arms parallel to the floor, bend to the right and left. Repeat 8-10 times.
"Snow" . Starting position: kneeling, arms forward. 1 - hands up. 2 - starting position. Repeat 8-10 times.
"Green Needles" . Starting position - sitting on your heels, arms down; 1 - kneel down, arms up, to the sides; 2 - starting position. Repeat 8-10 times.
"Hedgehog" . Starting position - support on the hands and toes; 1 - support on the forearms and knees; 2 - starting position. Repeat 6 - 8 times.
"Nut" . Starting position - lying on your back, clasp your bent knees with your hands; 1 - legs straight, arms along the body; 2 - starting position. Repeat the exercise 6-8 times.
"Sled" . Starting position - lying on your stomach, arms up, legs slightly up; 1 - 4 - swing forward, backward. Repeat the exercise 6-8 times.
"Squirrel" . Jumping on two legs (10-12 times) in alternation with walking.

III Walking. Breathing exercise "Snowstorm" .

The teacher shows the children a picture of a blizzard. The blizzard begins. Children stand with straight backs, then take a deep breath, and as they exhale they say protractedly: "Oooh" .

"Strong Blizzard" - Children increase the power of their voice.

"The blizzard is calming down" - Children reduce the strength of their voice.

"The blizzard is over" - The children fall silent.

Complication for the second week.

To complicate the exercise 1. Starting position - standing, legs slightly apart, hands clenched into fists in front of the chest. 1,2 – spread your arms to the sides. 3,4 – starting position. Repeat 8-10 times.

Morning exercise complex No. 9 (without items)

I Walking. Run. Walking on toes (hands to shoulders). Walking on your heels (hands on belt) Easy running. Walking with high knees (hands on belt). Walking. Formation into links.

II Complex of general developmental exercises.

"Palm" (kinesiological exercise) Starting position - with the phalanges of fingers clenched into a fist, make movements according to the principle of a gimlet in the palm of the hand being massaged; then change hands (10 times).
"Ears" . Starting position: standing, feet shoulder-width apart, hands on the waist, looking forward.

Educator: 1 - tilt the head to the right shoulder, do not raise your shoulders. 2 - return to the starting position. 3 - tilt the head to the left shoulder, do not raise your shoulders. 4 - return to the starting position. (4 times in each direction).

3. "Tilts to the sides" . Starting position - legs apart, hands with dumbbells below. 1 - body tilt to the right, arms to the sides; 2 - starting position; 3 - tilt the body to the left, arms to the sides; 4 - starting position (8 times).

4. "Turns" . Starting position - feet shoulder-width apart, arms down. 1 - turn to the right, arms forward in front of you; 2 - starting position; 3 - turn to the left, arms forward in front of you; 4 - starting position (8 times).

5. "Horses" Starting position: basic stance, arms straight in front.

Teacher: 1 - raise the right leg, bent at the knee, pulling the toe down, while simultaneously swinging both straight arms back. 2 - return to the starting position 3 - raise your left leg, with the knee bent, pulling the toe down, while simultaneously swinging both straight arms back. 4 - return to starting position (8 times).

6. "Bend over!" . Starting position - lying on your back, hands behind your head. 1-2 - raise your legs, bent at the knees to the chest; 3-4 - starting position (6 – 8 times).

7. "Airplane" . Starting position - lying on your stomach, arms in front, legs together. 1-2-raise your upper body and arms to the sides (6 – 8 times).

8. "Jumping Sideways" . Starting position – arms bent at elbows 1-4 - jumping to the left; 5-8 - walking; 9-12 - jumps to the right; 13-16 - walking (4 – 6 times).

III Walking. Breathing exercise "Semaphore" 1 – raise your arms to the sides (inhale),

2 – slow lowering of the arms with a long exhalation and pronouncing "s-s-s-s" . Walking.

Complication for the second week.

Make exercise 6 more difficult. Starting position - lying on your back, hands behind your head. 1-2 - raise your arms and legs up; 3-4 - starting position (6 – 8 times).

Morning exercise complex No. 10 "Exercising athletes" (without items)

I Walking. Easy running. Walking on toes (hands to the side). Walking with the heel of one foot touching the toe of the other (hands on belt) (hands on belt). Walking. Formation into links.

II Complex of general developmental exercises.

1. "Strongmen" . Starting position: feet shoulder-width apart, arms to the sides, fingers clenched into fists.

Teacher: 1- forcefully bend your arms to your shoulders, 2- starting position (8 times).

2. "Exercising your arms" . Starting position - o.s. 1 - arms to the sides; 2 - hands up; 3 - arms to the sides; 4 - starting position (8 times).

3. "Running in place" . Starting position: legs slightly apart, hands on the belt.

Educator: take your heels off the floor one by one, keep your toes in place (1-2 min.) (8 times).

4. "On your marks!" . Starting position - feet shoulder-width apart. 1-2 - tilt down, arms back - up, keep your head straight; 3-4 - starting position (8 times).

5. "Side stretch" . Starting position: feet shoulder-width apart, hands on the belt.

Educator: 1- tilt to the right, left arm above head, 2- Starting position, same in the other direction (6 times).

6. "Look behind you"

Educator: 1- turn to the right, with your left hand we smoothly push your right shoulder back and look behind your back, 2- starting position, the same in the other direction (6 times).

7. "Side Lunges"

Teacher: 1- lunge with the right foot to the right, back straight, 2- starting position. the same to the left (6 times).

8. "Jumping" . Starting position: legs together, hands on the belt.

Educator: 1-3 - jump in place, 4 - jump as high as possible (6-8 times).

III Walking. Breathing exercise "Grow Big" (inhale) (exhalation), pronounce "Uhhhh" . Walking.

Complication for the second week.

Make the exercise more difficult 1. Starting position: feet shoulder-width apart, arms to the sides, fingers clenched into fists.

Teacher: 1- forcefully bend your arms to your shoulders, 2- arms up 3- forcefully bend your arms to your shoulders 4- starting position (8 times).

Morning exercise complex No. 11 (with a gymnastic stick)

I Walking. Easy running. Walking on toes (hands to the side). Walking with a side step to the right side, with a side step to the left side (hands on belt) Easy running on your toes. Walking on the outside of the foot (hands on belt). Walking. Formation into links.

II Complex of general developmental exercises.

"Wrist" (kinesiological exercise) Starting position: clasp your wrist with your left hand and massage with your right. Same with your left hand (10 times).
"Stick Up" . Starting position - legs apart, stick below, grip from yourself. 1.3 - stick on the chest; 2 - stick up; 4 - starting position (8 times).
"Turns" . Starting position - legs apart, stick behind your back. 1.3 - turn right (left); 2.4 - initial position (8 times).
"Tilts" . Starting position - legs apart, stick below, grip from yourself. 1-2 - bend forward, stick forward, keep your head straight; 3-4 - starting position (8 times).
"Interception" . Starting position - legs apart, stick vertically with one end on the floor, hands on the upper end of the stick. 1-4 - intercepting the stick with your hands, tilt down as low as possible, legs straight; 5-8 - reverse movement (8 times).
“Pull up the stick!” . Starting position - sitting, stick on hips. 1 - stick up; 2 - bend your legs, stick to your knees; 3 - straighten your legs, stick up; 4 - starting position. Back straight (8 times).
“Let’s sit down!” . Starting position - stick vertically with one end on the floor, hands on the upper end of the stick. 1-3 - slowly squat, spreading your knees; 4 - get up quickly (6 times).
"Let's jump sideways!" . Starting position - standing sideways at the end of a stick lying on the floor. Jumping sideways over a stick (moving forward and backward) in alternation with walking (6 times).

III Walking. Breathing exercise "Breathe through one nostril" 1 - close the right nostril with the index finger of the right hand. Take a quiet, long breath through the left nostril; open your right nostril and close your left nostril with the index finger of your left hand. Exhale slowly through the right nostril (2 times). Walking.

Complication for the second week.

Make exercise 3 more difficult. Starting position – standing, feet shoulder-width apart, stick on shoulder blades. 1 – inhale, turn to the right, saying "sh-sh-sh" . 2 - starting position 3 - the same to the left. (8 times).

Morning exercise complex No. 12 "Defender of the Fatherland Day" (without items)

I Walking. Run. Walking one after another on toes (hands to the side), on heels (hands behind head), with an additional step to the right side (hands on belt). Jumping run. Walking. Formation into links.

II Complex of general developmental exercises.

"Toy Soldiers" . Starting position – basic stance, hands "at the seams" . 1 – straight arms forward, 2 – arms up, 3 – arms to the sides, 4 – starting position (8 times).
“Sailors. Starting position: arms bent, pressed towards you, palms down

1-2-3-alternately stand on your heels while simultaneously performing "stroke" hands forward - to the sides 4 - return to the starting position (8 times).

2. "Submariners" . Starting position: feet shoulder-width apart, hands behind your head. 1 – tilt towards the right toe, touch with your hands; 2 - initial position 3-4 - the same to the left (4 times in each direction).

3. "Pilots" . Starting position: feet shoulder-width apart, hands in front of the chest, palm to palm. 1-turn to the right, arms to the sides; 2 - starting position 3-4 - also in the other direction (4 times in each direction).

4. "Sappers" . Starting position: sitting on your heels, hands on your belt 1 - stand up without using your hands. Repeat 6-8 times.

5. "Tankmen" . Starting position – lying on your back with your hands in a lock on your stomach. 1-sit down, hands – tank muzzle forward; 2 - starting position. Repeat 8 times.

6. "In the Trench" . Starting position - lying on your stomach, palms resting on the floor. 1-2 - raise your torso, bend your back, raise your head; 3-4 - starting position (8 times).

7. "Paratroopers" - jumping on two legs alternating with walking (12-16 times).

III Walking. Breathing exercise "Firework" .

Sailors, artillerymen, border guards, tank crews

Protect peaceful labor. Our army: "Firework!"

1 – inhale, 2 – exhale – sa-lu-u-ut! Walking.

Complication for the second week.

Make exercise more difficult 4. Starting position: legs crossed, arms locked forward 1 - sit on the floor without using your hands 2 - stand up without using your hands. Repeat 6-8 times.

Morning exercise complex No. 13 "The birds have arrived" (without items)

I Walking. Run. Walking on toes (hands to the side), on heels (hands behind head), with an additional step to the right side (hands on belt). Run, jump. Walking. Formation into links.

II Complex of general developmental exercises "The birds have arrived"

"Wing Test" . Starting position - basic stance, arms along the body. Swing your arms up and down, and after several movements return to the starting position. Repeat 8 times.
"Flap of Wings Ahead" . Starting position - standing, legs slightly apart, arms along the body. Swing your arms back and forth with clapping in front. Talk while clapping "Pop!" Repeat the exercise 8 times.
"Flap of Wings" . Starting position - standing, feet shoulder-width apart, arms down. 1 - turn to the right, clap with straight arms, say "Pop!" - return to the starting position. 3 - turn to the left and clap too. Repeat the exercise 6 times.
"Wingspan" . Starting position: feet shoulder-width apart, arms to the sides. 1-2 - cross your arms straight in front of you, say. 3-4 - spread your arms to the sides. Repeat the exercise 6 times.
"Cleaning your feet" . Starting position - feet shoulder-width apart, arms down. 1-2 - lean forward, move your arms back. 3-4 - return to the starting position. Repeat the exercise 6 times.
"Stretching your legs" . Starting position - basic stance, hands on the belt. 1-2 - sit down, stretch your arms forward, say "sat down" . 3-4 - return to the starting position. Repeat 8 times.
"Flap of wings under foot" . Starting position - lying on your back. 1 - raise your straight leg up, clap under your leg, say "Pop!" - return to the starting position; 3, 4 - also clap under the other foot. Repeat 6-8 times.
"Jumping" Starting position – legs parallel, hands on the belt. Do 8 jumps, walk in place, 8 jumps again. Repeat 2 times

III Walking. "Rooster" 1 – raise your arms to the sides (inhale), 2 – slap your hands on your thighs "ku-ka-re-ku" (exhalation). Walking.

Complication for the second week.

Make exercise 3 more difficult. Starting position - standing, feet shoulder-width apart, arms down. 1 – bend forward - down, clap behind the right leg, 2 – starting position 3.4 – clap behind the left leg in the same way. Repeat 6 – 8 times.

Morning exercise complex No. 14 "Parsley" (without items)

I Walking. Run. Walking on toes (hands to shoulders). Walking forward with your back. Easy running. Walking in a half squat. Run, throwing your heels back. Walking. Formation into links.

II Complex of general developmental exercises.

"Plates" . Starting position: heels together, toes apart, hands down B.: 1- clap in front of the chest with straight arms, 2-3- sliding movements up and down, 4- starting position (8 times).
"Parsley bows" . Starting position: feet on the shoulder, hands on the belt.

Educator: 1- tilt to the right, 2- Initial position, 3- tilt to the left, 4- initial position (8 times).

3. "Forward Bends" . Starting position: feet shoulder-width apart, arms to the sides; 1- lean forward, move your arms straight back, 2- starting position (8 times).

4. "Turns with arms moving to the sides" . Starting position: feet shoulder-width apart, hands on the belt; 1- turn to the right, spread your arms straight to the sides, 2- Starting position, the same to the left (8 times).

5. "Parsley is having fun" . Starting position – feet shoulder-width apart, arms to the sides. 1 – bend forward with a turn towards the right leg, clap between the legs. 2 – starting position 3 – bend forward with a turn towards the left leg, clap between the legs. (6-8 times).

6. "Parsley is dancing" . Starting position: basic stance, hands on the belt. 1 – put your foot forward on your toes. 2 – lift it up 3 – lower it onto the toe. 4 - starting position. Same with the other leg. Repeat the exercise 4-5 times on each leg. (8 times).

7. "Clapping behind the knee" . Starting position: heels together, toes apart, hands on the belt; 1- bend forward, clap behind the knee of the right leg, 2- starting position, the same with the left leg (8 times).

8. "Parsleys are jumping" . Starting position: legs together, hands on the belt; jumping – legs apart, legs together (12 – 16 times).

III Walking. Breathing exercise "Semaphore" 1 – raise your arms to the sides (inhale),

2 – slow lowering of the arms with a long exhalation and pronouncing "s-s-s-s" . Walking.

Complication for the second week.

Make exercise 7 more difficult. Starting position: heels together, toes apart, hands on the belt; 1- raise the right leg, bent at the knee, clap under the knee, 2- starting position, the same with the left leg (8 times).

Morning exercise complex No. 15 "Space motives" (without items)

I Walking. Run. Walking on toes (hands to shoulders). Walking with your toes pointed out to the sides (like penguins). Running with high knees. Walking. Formation into links.

II Complex of general developmental exercises.

"Cosmic Wind" . Starting position: basic stance, arms up. 1-4 - sway like the wind, from side to side. (6-8 times).
"Rocket test launch" . Starting position - feet shoulder-width apart. 1 - raise your arms up through your sides, rise on your toes, inhale (8 times).
"Let's check the spacesuit" Starting position - basic stance, hands on the belt. 1-2 – tilts to the right – to the left. 3-4 – bends forward – backward. 5-6 – body turns. 7 – starting position (8 times).
"The rocket is preparing to fly" . Starting position: kneeling, hands down. 1-2 - turn to the right, arms to the sides; 3-4 - starting position, 5-6 - turn to the left, arms to the sides; 7-8 - starting position (8 times).
"Warming up in flight" . Starting position - kneeling, hands on your belt. 1 - arms to the sides, sitting on the heels. 2 - return to starting position (6-8 times).
"State of weightlessness" . Starting position - lying on your stomach, hands under your chin. 1 - raise your head, legs, arms. 2 - return to the starting position. Repeat 6 times.
"Let's sit in the astronaut's chair" . Starting position - lying on your back, arms along your body. 1 - sit with straight legs, arms down. 2 - return to the starting position. Repeat 6 times.
"The Joy of Arrival" . Starting position - legs together, hands on the belt. Jumping in place on two legs, alternating with walking.

III Walking. Breathing exercise "Sounds of Space" (for the development of speech breathing). Children make a sound while exhaling for a long time "U-U-U" . Walking.

Complication for the second week.

Make the exercise more difficult 1. Starting position – basic stance. 1 – arms to the sides. 2 - 3, holding your arms parallel to the floor, bend to the right and left. Repeat 8 times.

Morning exercise complex No. 16 "Dwellers of the Sea" (without items)

I Walking. Run. Heel-to-toe walking (hands on belt). Walking with clapping in front of you and behind you for every step. Run after each other, with long strides. Walking. Formation into links.

II Complex of general developmental exercises.

"Seaweed" Starting position - legs apart, hands down. 1- raise your arms straight up in front of you. 2 - tilt of the body to the right. 3- straighten up, arms up. 4 - starting position. Repeat the exercise 6 times, alternating right and left sides.
"The sea is agitated" . Starting position - basic stance, hands on the belt. 1 – raise your arms up, lock your fingers, 2 – rotate the body clockwise, without bending your arms – to the left 3 – down 4 – to the right 5 – up 6 – in the other direction 7 – starting position. Repeat 4 times in each direction.
"Jellyfish" . Starting position - feet shoulder-width apart, knees slightly bent, arms bent at the elbows in front of the chest. 1- spread your arms to the sides and slowly draw circles in front of you, straighten your legs, rise on your toes, pull in your stomach, stretch your neck. 2 - starting position. Repeat 6-8 times.
"Sea Horse" . Starting position - basic stance, hands on the belt. 1 - lunge forward with your right foot. 2-3 - springy swaying. 4 - starting position. Same with the left foot. Repeat the exercise 4-6 times.
"Sea turtle" . Starting position - sitting on the floor, knees pulled up to the stomach, arms hugged, head tilted towards the knees. 1-2 - lift up - straight legs forward ("corner" ) , arms to the sides, raise your head, stretch your neck. 3-4 - return to the starting position. Repeat the exercise 6 times.
"Octopus" . Starting position - kneeling, hands on the belt 1,2 - sit on the right thigh, hands to the left. 3.4 – return to the starting position. The same in the other direction. Repeat the exercise 6-8 times.
"Starfish" . Starting position - lying on your back, straight arms behind your head. 1-3 - turn to the right (left) side. 2-4 - return to the starting position. Repeat 6 times.
"Flying Fish" . 1-4 - jumping in place on two legs. Repeat 4-6 times.

III Walking. Breathing exercise "Sea breeze" . Starting position - feet shoulder-width apart, hands below. Take as much air into your lungs as possible, inhale through your nose, puff out your cheeks, smoothly bend forward and down, lightly tapping your cheeks with your fists, exhale the air in small portions. Walking.

Complication for the second week.

Make exercise 8 more difficult. 1 – 3 – jumping on two legs. 4 – jump with a 90 degree turn.

Morning exercise complex No. 17 (with rope)

Walking. Easy running. Walking on toes (hands to the side). Walking on your heels (hands behind head) Easy running on your toes. Walking on the outside of the foot (hands on belt). Walking. Formation into links.

II Complex of general developmental exercises.

1. "Rope Up" . Starting position: feet shoulder-width apart, rope below.

Teacher: 1- rope forward, 2- up, 3- forward, 4- starting position. Repeat 8 times.

2. "Rope Down" . Starting position: feet on the shp, rope below 1 – lift the rope up, 2 – bend down 3 – straighten up, lift the rope up, 4 – starting position. Repeat 8 times.

3. "Rotation of the Rope" . Starting position: legs apart, one hand up, the other down, rope vertical. On the count of 1,2, 3, 4 - swap hands, while pulling the rope. Repeat 6-8 times.

4. "Put down the rope" . Starting position: feet on the shp, rope in arms extended forward. 1- bend down, put the rope on the floor, 2- stand up, hands on your belt, 3- bend down, take the rope, 4- starting position. Repeat 6-8 times.

5. "Turns" . Starting position: standing, feet shoulder-width apart, rope forward. 1 - turn to the right, 2 - starting position, the same in the other direction. Repeat 6-8 times.

6. "Tilts" . Starting position: feet shoulder-width apart, rope at the top. 1 - tilt to the right, 2 - starting position, the same in the other direction. Repeat 6-8 times.

7. "Half Squats" . Starting position: heels together, toes apart, rope below. 1-sit down, rope forward, 2-starting position, same in the other direction. Repeat 6-8 times.

8. "Jumping" . Starting position: legs together, rope below.

Teacher: jumping - legs apart, rope up, legs together, rope down. Repeat 6-8 times.

II Walking. Breathing exercise "Hedgehog" 1 - turn the head to the right - a short noisy inhale through the nose, 2 - turn the head to the left - exhale through a half-open mouth. Walking.

Complication for the second week.

Make the exercise more difficult. 8. STARTING POSITION: legs together, rope below.

Teacher: jumping - legs apart, rope up, legs cross, rope down Repeat 6-8 times.

Morning exercise complex No. 18 (with handkerchiefs)

Walking. Easy running. Walking on toes (hands to the side). Walking on your heels (hands behind head) Running like a snake. Walking on the inside of the foot (hands on belt). Walking. Formation into links.

II Complex of general developmental exercises.

"Show me the handkerchief" . Starting position: legs on sh.st., handkerchief in both hands near the chest. 1- straighten your arms, show the handkerchief, 2- starting position. Repeat 8 times.
"Wave your handkerchief" . Starting position: feet on the shoulder, handkerchief in the right hand, lowered down. 1 - hands up, transfer the handkerchief from the right hand to the left, wave it, 2 - starting position, the same in the other direction. Repeat 8 times.
"Signals to the Airplane" . Starting position: feet on the shoulder, handkerchief in the right hand, lowered down. 1 - arms to the sides, transfer the handkerchief from the right hand to the left, wave it, 2 - starting position, the same in the other direction. Repeat 8 times.
"Replace the handkerchief" . Starting position: feet on the shoulder, hands below, handkerchief in the right hand. 1 - tilt to the right, hand with a handkerchief straight to the side, 2 - starting position, transfer the handkerchief behind your back from your right hand to your left, and the same in the other direction. Repeat 8 times.
"Spinner" . Starting position: feet shoulder-width apart, hands below, handkerchief in the right hand. 1 - tilt to the right, hand with a handkerchief straight to the side, 2 - starting position, transfer the handkerchief behind your back from your right hand to your left, and the same in the other direction. Repeat 8 times.
"Waving your arms" . Starting position: feet shoulder-width apart, hands below, handkerchief in the right hand. 1 - right hand up, 2-3-4-5 - swing your arms up and down, 6 - starting position, 7 - transfer the handkerchief behind your back from your right hand to your left, repeat the exercise, starting with your left hand. Repeat 4 times.
“Let’s lie down!” . Starting position - sitting, bending your knees, holding a handkerchief under your knees. 1-2 - lie on your back; 3-4 - starting position (6 - 8 times).
"Jumping" . Starting position: legs together, handkerchief below; jumping with a handkerchief (12 – 18 times).

III Walking. Breathing exercise "Grow Big" 1 – raise your arms up, stretch, rise on your toes (inhale). 2 – lower your arms down, lower your entire foot (exhalation), pronounce "Uhhhh" . Walking.

Complication for the second week.

Make exercise 6 more difficult. Starting position: kneeling, hands on your belt.

1 – sit on your heels with your hands up, wave your handkerchiefs 2 – starting position. Repeat 8 times.

The hoop is also called a hula hoop. With its help, children can do various exercises, both simple and complex, and they can also twist one or more hoops around their waist. This item does not require any instructions and is safe for children. Exercises help train breathing, improve muscle and vascular tone; if you twist the hoop, it massages from the hips to the chest. Moreover, the exercises do not require a special room; you can do them even in front of the TV.

Types of hoops

The simplest hoops are made of plastic, aluminum and steel. Plastic ones are suitable for children due to their light weight, they are best taken for exercise, the diameter for children should be about 80 centimeters. For teenagers who want to improve their figure by twirling a hoop around their waist, plastic ones are not suitable. For modeling your figure, exercises with several plastic hoops are only suitable. To improve blood circulation, you can spin massage hoops with special balls, but for them, children must be of middle school age and older. There are also complex accessories, with different sensors that show heart rate and other indicators.

The simplest exercises

These exercises can be done both in kindergarten and in primary school.

Respiratory complex

Breathing exercises with a hoop can be done before and after classes, as a kind of warm-up or relaxation exercise.

Hoop games

Exercises for children can be done individually, as well as in a group, so children will learn to keep their distance, listen to the teacher, and generally learn how to handle this equipment, which requires coordination of movements.

Elements with a hoop in rhythmic gymnastics are rightfully considered one of the most graceful. The entertainment of this type is achieved mainly through performing exercises with various sports accessories: hoop, ball, rope, ribbon and clubs.

There is an opinion among people that the simplest apparatus is a hoop, but this is an erroneous judgment. A hoop is an unpredictable and versatile piece of equipment that allows a trainer to expand the base of elements and create interesting exercises for any age.

Selecting sports equipment

For games and entertainment, you can purchase a hoop of any weight and size, but for professional rhythmic gymnastics there are certain standards.

There is an opinion among people that the simplest apparatus is a hoop, but this is an erroneous judgment.

The size of the hoop is determined by its diameter. In this case, one should focus not on the age of young athletes, but on their height. The ideal size for beginner gymnasts is a hoop whose diameter is equal to the length from the floor to the lateral thigh bone.

Later, at the age of 16, when the child begins to participate in international competitions in rhythmic gymnastics, an object of standard diameter should be purchased. The standard hoop is an apparatus that is approved by the World Gymnastics Federation. The diameter of a standard hoop is 85-90 cm, weight 300 g.

Remember that a non-professional hoop, created for games and entertainment, and not for sports, does not hold its shape and will quickly break under stress, so it is not suitable for rhythmic gymnasts.

Elements with a hoop in rhythmic gymnastics: skill and technique

Start date

Training elements with a hoop in rhythmic gymnastics begins with considering the position of the object. The hoop in space can be in the vertical, horizontal and lateral plane. After becoming familiar with the position, the correct grip of the hoop is taught. The apparatus can be held with an overhand grip or an underhand grip. It does not matter what plane the hoop is in at this moment. The overhand grip is most often used when performing simple elements, the underhand grip is used for complex elements.

After learning grips, young gymnasts begin to learn to accompany the grips with spring movements of the legs to reduce tension in the body. At first, the trainer learns all the elements slowly, so that in the future the positions of the arms and legs when performing each movement will become automatic.

One of the important aspects of learning to work with a hoop is the education of performing movements in rhythmic gymnastics together and to the rhythm of the music, while the work of the body is harmoniously combined with the movement of the object.

Technical shortcomings

Elements with a hoop in rhythmic gymnastics require technical precision, but no one can perform an element perfectly the first time. To improve the technique of the elements, you should know in advance what technical shortcomings you will encounter during training.

Rotation

Rotation is the making of periodic small circles around one part of the athlete’s body. The main position is the rotation of the hoop on the hand in any plane of space and in any direction. At the beginning of training it should be performed statically, after mastering it can be mastered dynamically. To complicate the element, you can perform rotations at different tempos.

Eights

The figure eight represents a continuous periodic execution of circles in opposite planes. To complicate the element, you should add the number of rotations to the first or second part of the figure eight, as well as perform movements in different rhythms, amplitudes or planes.

Circles and swings

They are preparatory and connective elements for many elements. They are produced in vertical, horizontal and lateral planes of space. Divided into 3 types:

Large ones - performed with a straightened arm (with the entire shoulder joint);
Medium - produced by the hand bent at the elbow joint;
Small - performed exclusively with a brush;

Many people who set themselves the goal of losing weight and keeping their body in good shape choose hoops for training. This review article will tell you about the types of this sports equipment, what are the rules for doing warm-ups and exercises with a hula hoop, as well as the most effective sets of exercises with it.

Types of hoops

To choose the right hula hoop for yourself, you need to learn about all the varieties of this sports equipment. There are these types of hoops:

Classical. It is made from plastic or iron and is hollow inside. Among the main advantages of this product are its low price and light weight. Well suited for the initial stage of training, while the body is not yet accustomed to the load. Subsequently, it is worth taking a closer look at other types of equipment.
Weighted. Weighs up to 2.5 kg, which has a positive effect on the effectiveness of training. Among them there are hard and flexible. Using a flexible hoop, you can additionally stretch your legs.
Folding. It folds into pieces, making it easy to transport. Made of plastic and hollow inside. It is easy to make it heavier by placing sand inside.
Massage. On the inside it is equipped with plastic protrusions or suction cups that have a beneficial effect on the abdominal muscles. The first time after classes, there may be abrasions and bruises, but over time they will disappear. With such sports equipment you can quickly get rid of problems such as cellulite and subcutaneous fat.
Aku-hoop. It has internal rubber lugs that rotate as you perform exercises. After training with such a hoop, the number of abrasions and bruises will be minimal.
Electronic, It has a built-in calorie counter. During exercise, you can count the exact number of rotational movements to get rid of a certain amount of calories.

Important! When starting to rotate the hoop, you should wear thick clothing that will protect your body from bruises.

To choose the most suitable hoop for you, consider your height and weight. Below are tables of the weight of this sports equipment for men and women:

Women	Beginner	Experienced (training for more than six months)	Professional (in training for more than a year)
Weight 50-60 kg Height 150-160 cm	New body 1.1 kg	Magnetic 1.2 kg	Speaker 1.6 kg
Weight 60-70 kg Height 160-170 cm	Magnetic 1.2 kg	Speaker 1.6 kg	Jemimah 1.7 kg
Weight 70-80 kg Height 170-180 cm	Magnetic 1.2 kg	Speaker 1.6 kg	Jemimah 1.7 kg
Weight 60-70 kg Height 150-160 cm	Magnetic 1.2 kg	Speaker 1.6 kg	Jemimah 1.7 kg
Weight 70-80 kg Height 160-170 cm	Magnetic 1.2 kg	Jemimah 1.7 kg	Peshn S 2.0 kg
Weight from 80 kg	Speaker 1.6 kg Jemimah 1.7 kg	Peshn S 2.0 kg	Speaker W 2.3 kg

Men
Weight 70-80 kg Height 160-180 cm	Peshn S 2.0 kg
Weight 80-90 kg Height 160-180 cm	Speaker W 2.3 kg
Weight 90-110 kg Height 160-180 cm	Vita 2.5 kg Peshn 2.8 kg
Weight 70-80 kg Height 170-190 cm	Speaker W 2.3 kg
Weight 80-100 kg Height 170-190 cm	Vita 2.5 kg
Weight from 100 kg Height from 170 cm	Peshn 2.8 kg

The benefits of practicing with a hoop are invaluable, but do not forget about some contraindications. Below are all the pros and cons of such training.

Beneficial features

Hoop training is undoubtedly useful and is recommended for both beginners and experienced athletes. Among the positive aspects of the impact of hula hoop on the body are:

improved balance and coordination;
strengthening the vestibular apparatus;
aerobic exercise (the heart, blood vessels and muscles are strengthened);
improving the flexibility of the spine (when torsion occurs, the back muscles are pumped);
good posture and graceful movements;
massage of muscles and internal organs. Metabolism accelerates, the skin becomes tightened and attractive.
exercise helps get rid of cellulite and improve bowel function;
weight loss (burning calories and removing excess fat).

Harm

Hula hoop classes are not for everyone. There are still contraindications:

skin diseases;
menstruation;
uterine fibroids;
kidney disease;
bearing a child;
injuries in the abdomen and back;
retroflexion;
period up to six months after the birth of the child;
diseases of the spine.

Rules for performing exercises

To achieve maximum training efficiency, you must follow these rules:

The last meal before classes is 2 hours before training.
You should spin the hoop in a spacious place: in a room where there is no clutter of things, or on a sports field.
When rotating, you need to keep your back straight, and your abs and buttocks tense. Raise your hands up and breathe evenly. At the initial stage, exercises lasting 10 minutes are enough, but then you need to increase the time, spending up to 30 minutes on exercises in the morning and evening.
If the hula hoop falls, use faster rotational movements to try to hold it as long as possible.
While studying, you can turn on your favorite shows, movies or video clips. This way, time will pass unnoticed.

Important! You need to learn how to twist the hoop in one direction first. Over time, the sides of rotation need to be alternated to avoid skewing the waistline.

How to warm up with a hoop

When starting to charge using a hula hoop, you must follow the instructions. It is shown below:

Take the hoop and stand in its center.
Holding it by the edges, lift it up to your waist.
Place your legs wide and straighten your back.
Turn the hula hoop clockwise, rotating your waist.
Find your optimal pace of movement and try to keep the hula hoop in this area of the body.

Set of exercises

Having chosen the goals that you want to achieve with the help of hula hoop, you need to use a set of appropriate exercises. Below are the most popular complexes.

Video: a set of exercises with a hoop

For the figure

A beautiful waist at home is a completely achievable goal. There are special exercises for the waist that are easy even for beginners:

put your hands on the back of your head, tighten your abs and start twisting the hoop;
raise your arms up, tighten your abdominal tension and continue to hula hoop;
the rate of rotation should be changed, alternately decreasing and increasing it;
move your legs closer to each other and repeat the above exercises;
place your feet at a distance of 40 cm, clasp your hands and, without stopping rotation, rise and fall on your toes;
move without stopping rotation.

Did you know?The record for the longest hula hoop spin is 90 hours and belongs to Roxanne Rose, who spun it from April 2 to April 6, 1987.

Respiratory

These exercises can be used as a warm-up before and after classes. The complex involves such exercises.

Raise the hula hoop above your head, rising onto your tiptoes. When lifting, inhale, and when lowering, exhale;
put your legs wide (bending to the side, inhale, returning the body back - exhale);
lift the hoop above your head. Stand on your toes and exhale, while squatting, inhale;
hold it behind your back and lean forward. When bending over, you need to exhale; straightening up, take a breath;
place the hula hoop in front of you. “Diving” into it, exhale, returning back - inhale.

For general development

stand inside the hula hoop, lift it up and return to the starting position;
hold the hoop behind your back, turning your torso to the left and returning to the starting position. Repeat, but in the other direction;
raise the hula hoop above your head, while simultaneously bending your torso to the right and then to the left;
place the sports equipment on the floor, cross it to the other side, then return to the starting position;
Place the hoop vertically. Bend forward, placing your left leg back. Then repeat this exercise for your right leg.

Did you know?The first hula hoop was invented by Australians, who used flexible bamboo stems to make it.

In rhythmic gymnastics

A set of exercises for rhythmic gymnastics helps at the stage of basic training for female athletes. It consists of the following exercises (others can be added):

standing against the wall and holding a hoop in your hand, do a stand on your toes and a lunge with a roll. Then it should be stopped;
make two high hoop throws while standing on your toes. Spring, rotate an object;
perform small throws with one touch;
make medium throws with clockwise and counterclockwise rotation;
twirl the hoops on your palms.

Video: exercises with hoop in rhythmic gymnastics

Hoop games for children

Using a hoop, you can practice with children, while playing, teaching them coordination of movement, handling this sports equipment and maintaining distance. Among the most popular hula hoop games are:

Running with an object. The child needs to run and roll the hoop along the ground. You can use this game during relay races.
Riding in circles. Roll the hula hoop until it falls. The winner is the one whose sports equipment lasts longer.
Live chain. Children need to stand in a circle and hold hula hoops in front of them. Take your neighbor's object with both hands. Then, at the leader’s command, they must move left, right, squat, and stand up.
Catch the ball. Stand in a row and hold the hoops at outstretched arms on the left and right. Two people running must throw the ball to each other through a hoop.

Video: hoop games for children A hoop is a useful sports equipment that can be used to increase muscle tone and remove extra centimeters from the waist. Knowing the rules for conducting classes and choosing a suitable set of exercises for yourself, you can achieve the most effective results for the body.