How effective is curling for weight loss?

Is curling good and useful for slimming the stomach and sides? Hooping is a fun and attractive sport and probably each of us has a hoop or hula hoop at home and we exercise with it from time to time with the aim of slimming the stomach and sides. But does curling really work wonders for weight loss as advertised?

Don’t rush. In this article from Vitamin, we are going to share all the facts about the hula hoop or the slimming ring.

What are the benefits of looping?

when we are at home We are bored and want to have an interesting activity. This exercise is a good option, but specifically, what are the benefits of curling for weight loss and health? In this section, we mention the benefits of looping.

1. Relatively high fat burning

If you exercise well and have a good diet, you can count on curling for weight loss. Remember that weight loss or belly fat will not be lost just by doing the ring, but because the ring has a relatively good calorie burn, it can help you lose weight.

The calorie burn of the ring is almost equal to the amount of calories burned in other aerobic activities such as jogging or dancing. On average, women can burn about 165 calories and men can burn 200 calories in a 30-minute circuit session. Of course, this amount is not very much.

2. Contribute to cardiovascular health and endurance

Aerobic exercise works on the heart and lungs and improves the flow of oxygen throughout your body. Apart from losing weight, such exercises can reduce the risk of heart diseases and diabetes, reduce blood cholesterol, improve brain function and even reduce stress.

3. Challenging core muscles

You need strong core muscles and good hip mobility to move the hoop. Learning how to use this exercise equipment and doing regular exercises is a great way to target and train the rectus abdominis, obliques, and back.

4. Improve concentration and balance

Having good balance allows you to better control your body movements. It also helps improve your posture and makes you perform other exercises with proper form. Any type of physical activity that requires you to maintain a certain posture and stability (such as curling) can also help maintain and improve your balance.

5. Cheap and portable

You can take hula hoop with you everywhere! do you go to the gym are you traveling Do you practice at home? It doesn’t matter! The ring can be opened, put in the bag and put back together. In addition, the ring is cheap and does not put a lot of money on your hands.

6. A fun family activity

Between the various concerns of life, Unfortunately, exercise is the first thing that is usually removed from the to-do listbut curling can be a way to combine exercise and relaxation and spending time with family members at the same time.

Invite your children, spouse, siblings, and anyone else who wants to enjoy the fun to hula hoop and hoop workouts. Arrange a small competition and all circle together. It is not necessary to do this sport in a very professional way, this amount of movement and activity is very valuable.

7. Engaging lower body muscles

It’s not just your core muscles that get involved during a hula hoop workout! Moreover, the muscles of the lower body, such as the quadriceps, hamstrings and calves, are fully used and involved during this exercise! You will never be able to curl well without moving and getting help from your lower body muscles.

Is curling suitable for abdominal slimming?

It is commonly thought that curling is great for losing weight and burning belly and side fat. But the fact is that by curling the fat on the sides and abdomen will not disappear.

First, we must believe that there is no local slimming. There is no exercise, exercise or activity that leads to losing weight in a specific part of the body (for example, the abdomen). For example, 30 minutes of continuous curling burns about 160 calories. This amount is not extraordinary and does not lead to weight loss. The same amount of time can be devoted to bodybuilding exercises at home with or without equipment or heat, which burn several times more calories!

Tip: In fact, it is strength training that makes us fit and thin (not aerobic training), but this strength training alone cannot cause weight loss. For weight loss, following a correct diet is the most important principle.

Why don’t the belly and sides disappear by curling the video?

What is the correct way to circle with a hula hoop?

Looping has certain methods and principles. To prevent injury and achieve better results, we must curl correctly. In this part, we explain all the steps of ringing and the tips related to it in a visual way.

1. Wear the right clothes!

• Before using rings for weight loss, you need to know that the best way to use rings is to wear clothes and pants that are tight or at least your size;
• If you can exercise without shoes, definitely do it;
• Do not wear bracelets or bangles, as they may get caught in the ring and distract you.

2. Put the ring on the ground!

You should choose a ring suitable for your size. The best ring for you, whether for slimming with a ring or for any other purpose, is a ring that, when you lift one side of it with your hand, its height is at least below your chest or waist. Larger rings are suitable for newcomers; Because the larger the ring, the smoother its rotation and the easier it is to control. Hula hoops for children are generally about 71 cm (28 inches) in diameter and for adults about 1.02 meters (40 inches) in diameter.

Important note: If you intend to exercise with a ring, you need to know that the ring has many different weights and sizes, see which model you exercise better with.

3. Put both feet in the ring!

Place both feet inside the hula hoop.

4. Put your hands on the edges of the ring and lift it up!

The fourth movement that you should do to curl for slimming and health is to take both sides of the ring and bring it up to the hips.

5. Raise the ring to the waist!

The next step before starting the hoop workout is to bring the hula hoop up to the hollow of your waist.

6. Hold the ring with both hands!

And the last movement in curling for slimming, before starting the exercise, is to hold the hula hoop with both hands in the same way.

7. Turn the ring!

Are you ready to do some slimming? If you are right-handed, it is better to rotate the hula hoop counterclockwise. Otherwise, it is best to turn the ring clockwise.

8. Turn your waist in a circle!

When the ring is on your stomach, push your stomach forward and when the ring is on your waist, push it back. You can also rotate your waist in imaginary small circles. When the ring reaches the left side of your waist, push your waist forward and when it reaches the right side of your waist, move your waist back.

Important note: Curling requires practice in order to be able to exercise in the best way with this device.

9. Keep spinning the loop!

Move your waist in a circle and don’t let the ring come off your waist. If the ring falls to the ground, don’t get tired and pick it up again and start over.

Whenever the ring falls to the ground, repeat the rotation in another direction; For example, if you rotate it clockwise and it falls to the ground, this time do the movement counterclockwise. You need to understand which direction is easier for you to curl for weight loss.

11. The possibility of the ring falling is high!

Remember that the first few times you practice with the hula hoop, it is completely normal for it to fall frequently; Until you get used to looping. As you become more proficient in this exercise, try to learn some tricks to hold the ring.

How to keep the ring from falling to the ground?

If you want the ring to fall less often, you need to learn tricks to prevent the ring from falling. Learning these tips will allow you to spend more time curling and doing the sport like a pro. To become a pro at curling for weight loss and fitness, learn the following tips:

• Bend your knees and quickly push your hips back and forth until the ring goes up;
• When you feel the ring falling, quickly rotate your legs and hips in the direction of the ring;
• Increase your rotation speed so that the ring returns to its original position.

Skills to become a professional in hula hoop training

Do not doubt that the more time you spend curling for weight loss, the more professional you will become. If you become a professional, you can also add some new tricks and skills to looping:

• Speed ​​up curling for weight loss. This will be achieved by shifting the weight faster. For this exercise, move your waist back and forth faster;
• At the same time as the ring rotates, try to rotate yourself. To do this, turn in the exact direction that the ring is turning. Moving the legs quickly during such a movement is very important;
• If you want to experience ringing for slimming very professionally, instead of ringing around the waist, you can turn the ring around your hips;
• Try to move the ring up and down while spinning. A professional can spin the ring above and below the waist, but don’t let the ring fall to the ground;
• If you want to go crazy, you can wrap around your arms, head or even one of your legs. To practice the mentioned tricks, it is better to use lighter rings.

Complications and injuries of ringing

Looping has a big problem; Also, if you overdo it or use heavy and inappropriate rings, you will damage your spine. If you circle for fun and for an hour a week, it can be said that it is almost safe for you to circle. But, you must follow the safety tips:

• Be sure to maintain the correct form and do not bend your back at all;
• Take the pain in the spine seriously and stop the exercise;
• Wear appropriate clothing. Some mistakenly don’t wear any clothes and think that if the ring hits their waist, it will make them thinner! While it has nothing to do with it. A proper suit protects your skin from ring blows.
• If you have back pain, be sure to consult your doctor before starting weight training. Ringing is prohibited for pregnant mothers, those who have had surgery in the abdominal area, and those who have any injuries in the spine.
• Do not overdo it in training; Don’t think it’s by hitting more fat; Be destroyed! Use basic ways to lose weight.

Does the hula hoop cause bruises?

After the first session of curling for weight loss, the abdomen, sides, back, and even a part of the buttocks will definitely hurt. If you look closely, you will see bruises and swelling. You are not alone; This happens to almost everyone in the beginning.

After a few days, these bruises disappear and do not occur again. The reason is simple: while curling, small blows are given to the stomach and side, and these areas are bruised. Blood collects in the capillaries under the skin and this is a natural reaction of a heavy object hitting the body. Although painful, it is often harmless.

If you are in too much pain, stop curling until the bruises have healed. However, this is a mild injury and requires rest, but if the bruise does not heal and the pain persists or worsens, or leads to back pain; It is better to contact your doctor.

final word

Curling is a fun, easy, and cheap exercise, but doing it alone doesn’t have much effect on weight loss. In this article, we talked in detail about curling for belly and side slimming and talked about the advantages and disadvantages of this exercise device. In addition, we taught the sport of curling in a visual way.

Sources: wikihow – healthline