As a child， everyone probably played a jump rope game at least once. However， this is not only a casual game but also a way to train the body. Just about 15 minutes of jumping rope a day， at almost no cost， you can get a lot of amazing health benefits. The effects of jumping rope on women in particular and people in general have been scientifically proven.

What are the health benefits of jumping rope？

小時(shí)候，我們每個(gè)人可能都至少玩過(guò)一次跳繩游戲。然而，跳繩不僅僅是一種休閑游戲，也是一種鍛煉身體的方式。每天只需跳繩15分鐘，幾乎不花錢，這對(duì)你的健康有很多驚人的益處。跳繩對(duì)大多數(shù)人，尤其是女性的影響已經(jīng)得到科學(xué)證明。

跳繩對(duì)人體健康有什么好處？

1. Improving heart rate

改善心率

One of the best benefits of jumping rope is that it is considered to be the best cardio exercise， contributing to a healthy heart.

The cardiovascular system consists of the heart， arteries and veins， helping to circulate blood and oxygen between the heart and other organs in the body. Simple skipping exercises can improve the heart rate， and enable the cardiovascular system to work much more efficiently. In addition， this activity also helps you increase stamina.

According to the American College of Sports Medicine， rope skipping has a major effect on the lungs and heart. To improve lung and cardiovascular health， it is recommended that people skip rope 3—5 times a week for 12—20 minutes each.

跳繩被認(rèn)為是最好的有氧運(yùn)動(dòng)，跳繩最大的好處之一是有助于心臟健康。

心血管系統(tǒng)由心臟、動(dòng)脈和靜脈組成，它幫助心臟與人體其他器官之間進(jìn)行血液和氧氣循環(huán)。簡(jiǎn)單的跳繩運(yùn)動(dòng)能改善心率，使心血管系統(tǒng)更有效地工作。此外，跳繩還能幫助你增強(qiáng)耐力。

根據(jù)美國(guó)運(yùn)動(dòng)醫(yī)學(xué)學(xué)院的研究，跳繩對(duì)肺和心臟有很大的影響。為了改善肺和心血管的健康，建議人們每周跳繩3—5次，每次12—20分鐘。

2. Muscle development

肌肉發(fā)展

Another great benefit of jumping rope is to tone the muscles in your legs and lower body. The first few days of exercise， you may experience sore calves， which is a sign of long-term physical inactivity， and then stretching the muscles causing pain. But dont worry， these pains will quickly go away when you keep training for a long time.

跳繩的另一大好處是可以鍛煉腿部和下半身的肌肉。剛開(kāi)始鍛煉的幾天，你可能會(huì)感到小腿酸痛，這是長(zhǎng)期缺乏運(yùn)動(dòng)的表現(xiàn)，接著你做肌肉拉伸動(dòng)作時(shí)，你也會(huì)感到疼痛。但是不要擔(dān)心，當(dāng)你堅(jiān)持鍛煉很長(zhǎng)一段時(shí)間后，這些疼痛會(huì)很快消失。

3. Losing weight

減肥

Skipping is a very effective way to lose weight. Just skipping for about 30 minutes， you can burn 300 calories. With a healthy diet and proper exercise， you can have a slim body that not only does not affect your health but also improves your fitness. Compared to running， jumping rope has a much better energy-burning effect.

Skipping has been shown to be effective in reducing belly fat as well as strengthening the abdominal muscles， because when jumping rope， people squeeze the abdominal muscles the most.

跳繩是一種非常有效的減肥方法。僅僅是跳繩30分鐘，你就可以燃燒300卡路里的熱量。通過(guò)健康的飲食和適當(dāng)?shù)倪\(yùn)動(dòng)，你可以擁有苗條的身材，這不僅不會(huì)影響你的健康，而且還能增強(qiáng)你的體質(zhì)。與跑步相比，跳繩燃燒熱量的效果更好。

跳繩已被證明對(duì)減少腹部脂肪和增強(qiáng)腹部肌肉是有效的，因?yàn)楫?dāng)人們跳繩時(shí)，腹部肌肉得到的鍛煉最多。

4. Skin improvement

皮膚改善

Jumping rope is effective in contributing to a healthy， glowing skin. It helps increase blood circulation in the body and flushes toxins out. Therefore， exercise is an indispensable factor in the process of skin improvement and anti-aging.

跳繩有助于改善皮膚，讓人們擁有健康、容光煥發(fā)的皮膚。它有助于加速人體的血液循環(huán)，將毒素排到體外。因此，運(yùn)動(dòng)是改善皮膚和抗衰老過(guò)程中不可缺少的因素。

5. Preventing osteoporosis

防止骨質(zhì)疏松

Osteoporosis is a condition in which bones are vulnerable. Bone mass usually declines after age 35， and osteoporosis occurs more rapidly after menopause. Meanwhile， skipping rope helps to move the whole body， enhances bone density and helps strengthen bones. Skipping does not affect the joints like running.

骨質(zhì)疏松是一種骨骼脆弱的狀況。人的骨量通常在35歲后開(kāi)始下降，而骨質(zhì)疏松在更年期到來(lái)后發(fā)生得更快。同時(shí)，跳繩有助于活動(dòng)整個(gè)身體，提高骨密度，增強(qiáng)骨骼。跳繩不像跑步那樣影響關(guān)節(jié)。

6. Enhancing coordination and agility

增強(qiáng)協(xié)調(diào)性和敏捷性

“Jumping rope is the best way to improve functional movements like leg movement， balance and agility，” said Gaurav Sharma， Fitness Director at the US Sports Fit Center. That is the reason that athletes are incorporating rope skipping in their practice.

Jumping rope is a combination of the brain， limbs and many other organs in the body. Therefore， practicing this method helps increase the bodys coordination， agile and lucid response.

美國(guó)運(yùn)動(dòng)健身中心的健身主任高拉夫·夏爾馬說(shuō)：“跳繩是增強(qiáng)腿部運(yùn)動(dòng)、平衡性和靈活性等功能性運(yùn)動(dòng)的最佳方式。”這就是為什么運(yùn)動(dòng)員在他們的鍛煉活動(dòng)中加入了跳繩運(yùn)動(dòng)。

跳繩是一種結(jié)合大腦、四肢和許多人體其他器官的運(yùn)動(dòng)。因此，練習(xí)跳繩有助于提高身體的協(xié)調(diào)性、敏捷性和大腦的反應(yīng)速度。

7. Breathing aid

呼吸的援助

In addition to enhancing cardiovascular health， skipping rope also helps people improve their ability to breathe effectively. After going through a long process of jumping rope， people will feel their breathing much better， no more short of breath when exercising， swimming or going up and down stairs.

除了增強(qiáng)心血管健康，跳繩還能幫助人們提高有效呼吸的能力。堅(jiān)持跳繩訓(xùn)練，一段時(shí)間后，人們會(huì)感覺(jué)呼吸順暢了，鍛煉、游泳、上下樓梯時(shí)不再氣短了。

8. Increasing intelligence

提高智力

Jumping rope helps people become smarter. Jump rope practice improves the development of the left and right hemispheres of the brain. It also helps people improve reading， enhance memory and senses.

跳繩有助于人們變得更聰明。跳繩能促進(jìn)左右腦半球的開(kāi)發(fā)。這項(xiàng)運(yùn)動(dòng)也能幫助人們提高閱讀能力以及增強(qiáng)記憶和思維能力。

Word Study

circulate /'s??kj?le?t/ v.（液體或氣體）環(huán)流，循環(huán)

The condition prevents the blood from circulating freely.

stamina /'st?m?n?/ n. 耐力;耐性;持久力

stretch /stret?/ v. 伸展;舒展

abdominal /?b'd?m?nl/ adj. 腹部的

toxin /'t?ks?n/ n. 毒素

vulnerable /'v?ln?r?bl/ adj. 脆弱的，易受……傷害的

decline /d?'kla?n/ v. 減少;下降

joint /d???nt/ n. 關(guān)節(jié)

incorporate /?n'k??p?re?t/ v. 包含;吸收;使并入

Many of your suggestions have been incorporated in the plan.