跳繩的好處是什么?

跳繩的好處是什么?

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.

小時(shí)候，每個(gè)人可能都至少玩過(guò)一次跳繩游戲。然而，這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15分鐘的跳繩，幾乎不花錢，你就能得到很多驚人的健康益處。跳繩對(duì)女性和一般人的影響已經(jīng)得到了科學(xué)的證明。

What are the health benefits of jumping rope?

跳繩對(duì)健康有什么好處?

1. Improve heart rate

提高心率

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

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

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. With simple skipping exercises, the cardiovascular system will work much more efficiently, improve the heart rate, maintain a healthy cardiovascular system. In addition, this activity also helps you increase stamina.

心血管系統(tǒng)由心臟、動(dòng)脈和靜脈組成，幫助心臟和身體其他器官之間的血液和氧氣循環(huán)。簡(jiǎn)單的跳繩運(yùn)動(dòng)，可以使心血管系統(tǒng)更有效地工作，提高心率，保持健康的心血管系統(tǒng)。此外，這個(gè)活動(dòng)還能幫助你增強(qiáng)耐力。

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 we skip rope 3-5 times a week for 12-20 minutes each.

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健康，建議我們每周跳繩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, then stretching the muscles causing pain. But don't worry, these pains will quickly go away when you keep training for a long time.

跳繩的另一個(gè)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)，然后伸展肌肉會(huì)引起疼痛。但是不要擔(dān)心，當(dāng)你堅(jiān)持訓(xùn)練很長(zhǎng)一段時(shí)間后這些疼痛會(huì)很快消失。

3. Lose 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.

跳繩是一種非常有效的減肥方法。僅僅是跳繩30分鐘，你可以燃燒300卡路里。通過(guò)健康的飲食和適當(dāng)?shù)倪\(yùn)動(dòng)，你可以擁有一個(gè)苗條的身體，這不僅不會(huì)影響你的健康，而且還能改善你的健康。與跑步相比，跳繩有更好的能量燃燒效果。

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

跳繩被證明對(duì)減少腹部脂肪和增強(qiáng)腹部肌肉是有效的，因?yàn)楫?dāng)跳繩時(shí)，我們擠壓腹部肌肉最多。

4. Skin improvement

皮膚改善

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

跳繩可以真正有效的促進(jìn)健康，容光煥發(fā)的皮膚。它有助于增加體內(nèi)的血液循環(huán)，為皮膚提供營(yíng)養(yǎng)，并將毒素排出體外。因此，運(yùn)動(dòng)是改善皮膚、抗衰老過(guò)程中不可缺少的因素。

5. Prevent osteoporosis

防止骨質(zhì)疏松癥

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, stimulates the best bones in the femoral neck and helps strengthen bones. Skipping does not affect the joints like running.

骨質(zhì)疏松癥是一種骨骼脆弱的狀況。骨量通常在35歲后下降，而骨質(zhì)疏松癥在絕經(jīng)后發(fā)生得更快。同時(shí)，跳繩有助于移動(dòng)整個(gè)身體，提高骨密度，刺激股骨頸的最佳骨骼，幫助加強(qiáng)骨骼。跳繩不像跑步那樣影響關(guān)節(jié)。

6. Enhances coordination and agility

增強(qiáng)協(xié)調(diào)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 even athletes, boxers ... are incorporating rope skipping in their practice.

美國(guó)運(yùn)動(dòng)健身中心的健身主任高拉夫·夏爾馬說(shuō):“跳繩是提高腿部運(yùn)動(dòng)、平衡性和靈活性等功能性運(yùn)動(dòng)的最佳方式。”這就是為什么即使是運(yùn)動(dòng)員，拳擊手…在他們的練習(xí)中都加入了跳繩。

Jump rope is a combination of the brain, limbs and many other organs in the body. Therefore, practicing this method will help increase the body's coordination, agile and lucid response.

跳繩是一種結(jié)合了大腦、四肢和身體許多其他器官的運(yùn)動(dòng)。因此，練習(xí)這種方法將有助于提高身體的協(xié)調(diào)性，敏捷和清晰的反應(yīng)。

7. Breathing aid

呼吸的援助

In addition to enhancing cardiovascular health, skipping rope also helps you improve your ability to breathe effectively. After going through a long process of jumping rope, you will feel your 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，跳繩也幫助你提高你有效呼吸的能力。經(jīng)過(guò)長(zhǎng)時(shí)間的跳繩，你會(huì)感覺(jué)呼吸好多了，鍛煉、游泳、上下樓梯的時(shí)候不再氣短了。

8. Increase intelligence

提高智力

Jumping rope really helps you to become smarter. Jump rope practice improves the development of the left and right hemispheres of the brain. It helps you increase awareness, improve reading, enhance memory and senses.

跳繩真的能幫助你變得更聰明。跳繩練習(xí)可以促進(jìn)左右腦半球的發(fā)展。它幫助你提高意識(shí)，提高閱讀，增強(qiáng)記憶和感覺(jué)。