specification: Item Type: Waist Exercise Hoop_x000D_Material: ABS_x000D__x000D_Usage:_x000D_1. Open connectors: Pull the two clamps outward, then push the two connectors forward and backward_x000D_2. Installation: first put the pulley block in the middle of the product track, then put the main body of the hoop on the waist, and then put the protruding part of the tail joint on both sides into the connector, and close the buckle on both sides._x000D_3. Adjust the length: If the hoop body length is not appropriate, open the connector, and then disassemble or increase the number of sections of the body to adjust the length.The length should be as compact as possible._x000D__x000D_Precautions:_x000D_1. The speed of the hoop rotation should not be too fast.It is best to keep a steady and even speed when exercising, feel relaxed and breathe evenly.Feet does not need too stiff can walk slightly, lest long-term repeated exercise leads to local muscle joint fatigue_x000D_2. It is said that the hoop should be rotated for at least 30 minutes, from once every 4 days to twice a day. Step by step, the hoop is a calorie-burning aerobic exercise.In order to achieve a slimmer waist, it is recommended to exercise for more than 30 minutes._x000D_3. Tighten the waist. hoops mainly rely on waist strength, fully exercise waist muscles, abdominal muscles, waist muscles and other parts.Insist on exercise can achieve the effect of tightening waist and shrinking abdomen._x000D_4. Don't exercise half an hour before meals._x000D_5. Do not use: if suffering from illness or physical discomfort, or women during pregnancy/menstruation to avoid exercise._x000D_6. Don't wear a hoop around your neck._x000D_7. Please exercise in a spacious place, and ensure that each link is firm, elastic band fixed, so as not to fall down the ball hurt people or objects around, especially children. Features: 1Slide rail rolling massage waist omni?directional muscles, waist exercise hoop. 224 Sections free stitching to fit for different waistline size, do not fall off, convenient to use. 3Surround type wrap your waist without pain, care for delicate skin, good use effect. 4Rotational ball flexible rolling, smooth appearance processing, more smoothly movement. 5Deeply massage your muscles, helping you burn fat quickly and eliminating fatigue. PackageList: 1 x Waist Exercise Hoop 1 x Ball 2 x Adjustable Accessory 1 x Manual