Will a weighted hula hoop help you step up your fitness game?

For a lot of people, the humble hula hoop is nothing more than a beloved childhood toy. But if you’re onTikTok那you know that hula hoops are once again a hot commodity—heavy hula hoops, that is. Users claim that regularly using aweighted hula hoop可以帮助建立一个更强大的核心和修剪身体脂肪，并在社交媒体应用上搜索“#hulahoop”，在出版时显示出超过980万景观。

加权呼啦圈索赔合法，或者是呼啦圈的这种变异，没有任何东西20世纪60年代风格的? We did the research to find out if they, ahem, hold their weight.

什么是加权呼啦圈？

Weighted hula hoopsare hula hoops meant for exercising. They often look like regular hula hoops, but are filled with water or sand. You'll also come across“smart” weighted hula hoops那though they aren't smart in the sense that they are connected to other pieces of technology (likeAI供电的锻炼装备). Instead, they are made of interlocking plastic pieces that you can adjust to your waist size. They also aren't filled with anything and just have a small weight attached with a cord that swings around the hoop as you move. The makers of this type of hoop (and some users) say the design is more comfortable, especially for beginner hoopers who may have trouble keeping the device up around their waist.

使用加权呼啦圈的益处

关于呼啦圈的最佳事情之一是您可以享受其他形式的锻炼。如果它让你升起和移动，因为你喜欢它，这绝对是一个有价值的锻炼。对于想要低影响替代品的人来说，这也是一个很好的选择runningorjumping rope。A small study from the American Council on Exercise (ACE) found that participants’ average heart rate during a half-hourhula hoop workoutwas 151 beats per minute, on par with bootcamp classes, step aerobics, and cardio kickboxing.

使用加权呼啦圈增加了阻力motion of circling your hips, which can strengthen your core. “By adding a weighted hula hoop to the mix, you're making the hoop harder to maintain in place and encircling your midsection,” says ACE-certified personal trainer Tami Smith. “This extra resistance forces your muscles to work harder to perform the movement, thereby amplifying the workout and its effectiveness.”

呼啦圈也可能有助于发展平衡和稳定性。用臀部和核心盘旋，但你的脚停留，你的身体努力稳定自己。“你的腿将在整个运动中努力稳定你，”史密斯说。

What a weighted hula hoop can’t do

虽然呼啦圈常常被认为是一个有趣和有效的有氧运动，但它不一定会给你一个“抢夺”（即更加定义的）腰部，以及许多技巧索赔。“现货训练”或训练身体的一部分的想法可以减少目标区域的体脂，是一个神话。

玩呼啦圈也可能帮助您开发serious strength. “What a weighted hula hoop cannot do is replace the need for traditional strength training equipment,” Smith says. “Even a ‘heavy’ hula hoop is still likely to be less than 10 pounds and if you're trying to build any kind of appreciable muscle, the hula hoop isn't going to get that done for you. I like to recommend weighted hula hoops to my clients as a fun challenge to their routine, but I never suggest that it's going to be any kind of fitness game-changer.”

How to use a weighted hula hoop

To find a箍是正确的大小，垂直握住地板上一侧的同时垂直握住：箍的顶部应该在你的腹部按钮和中胸部之间出现。更宽的篮球让您慢慢地移动，这通常更容易初学者。在进步时，您可以提前进入较小的箍，这将要求您更快地移动。

Like with any new exercise, take it slow to avoid straining yourself. Start with five or 10 minutes, and work your way up to 15 or 20. One of the great things about hula-hooping is that it doesn’t take much space to do it, and you can hoop almost anywhere (even in front of the TV, for anyone who likes to get some movement in as they catch up on their shows).

If you loved hula-hooping as a kid, then you’re probably familiar with the movement. But if you never quite got the hang of it, try focusing on using your core strength to move your hips. It’s not really a true hip circle, but more of a front-to-back or side-to-side motion that keeps the hoop moving. And, of course, you can also watch somevideos for inspiration。

如何用加权呼啦圈保持安全

虽然很少见，bruising过度使用可能发生。许多加权呼啦圈都填充以防止这种情况，但您仍然必须小心不要过度。大多数品牌都建议您每天不超过20分钟，专家建议将HUALS跳跃添加到预先存在的锻炼程序中，而不是使用它作为您的唯一运动形式。“如果有人为身体或其能力挑选过太重的东西，那么当添加任何类型的抵抗力时，总是存在风险，因为它的紧张肌肉，因为它有点太多，”史密斯说。

Smith says anyone with a core, hip, or pelvis injury may want to steer clear of hula-hooping. She specifies the movement might be tough for elderly exercisers or newlypostpartum moms。

All in all, using a weighted hula hoop is a fun, low-impact, and low-risk way to exercise. It probably shouldn’t become your only form of exercise, but it's a great way to get your blood moving and have fun while doing it.

热门加权呼啦圈尝试

1. Quefire最喜欢的最高频率

One popular option is the Dynamis weighted hula hoop, which comes in two weights, 2.4 pounds and 3.6 pounds. Beginners will likely want to start with the lighter option to get a feel for the exercise, and move on to a heavier hoop if they find they want more of a challenge.

这款箍有4.5星级的评分，700多条评论。审稿人表示，他们喜欢重新审视最受欢迎的童年活动和箍提供的核心锻炼。然而，许多警告在他们使用他们的箍的前几次后，他们在他们的前几次后疼痛或瘀伤，并且一位审查员表示，箍可能对加号客户不舒服。

Get the Dynamis Weighted Hula Hoop from Amazon for $33.99

2. A "smart" hula hoop for a more comfortable workout

The Infinity Hoop Plus gained popularity onTikTok并狂欢综述您可以在社交媒体平台上看到自己的频道。

无限箍加上常规和一大尺寸，这意味着它将适合任何20英寸到52英寸腰部的人，尽管它比常规加权箍略有敏捷。

Get the Infinity Hoop Plus for $47.99

3.适用于舒适的锻炼的超级箍

如果您正在寻找稍微昂贵的选择，请尝试HealthyModeLife加权呼啦圈。它有两次重量，2磅和3磅，两者都不到30美元。

This hoop has a 4.3-star rating and over 1,600 reviews. Reviewers love how easy it is to put together and how comfortable it is to use, thanks to its smooth, non-lumpy design.

从亚马逊获得HealthyModellife运动健身箍，价格为25.99美元

4.当你刚刚开始时，一个经济实惠的选择

对于20美元以下的箍，请尝试NeoWeek运动箍。这款2磅的箍距离不到20美元，拥有4.2星级的评分，有超过4,000份评论。

Reviewers say it's easy to assemble and has a soft material covering that prevents discomfort around the hips.

Get the Neoweek Exercise Hoop from Amazon for $19.98

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