Benefits of Jumping Rope 跳绳的好处

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？

小时候，我们每个人可能都至少玩过一次跳绳游戏。然而，跳绳不仅仅是一种休闲游戏，也是一种锻炼身体的方式。每天只需跳绳15分钟，几乎不花钱，这对你的健康有很多惊人的益处。跳绳对大多数人，尤其是女性的影响已经得到科学证明。

跳绳对人体健康有什么好处？

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.

跳繩被认为是最好的有氧运动，跳绳最大的好处之一是有助于心脏健康。

心血管系统由心脏、动脉和静脉组成，它帮助心脏与人体其他器官之间进行血液和氧气循环。简单的跳绳运动能改善心率，使心血管系统更有效地工作。此外，跳绳还能帮助你增强耐力。

根据美国运动医学学院的研究，跳绳对肺和心脏有很大的影响。为了改善肺和心血管的健康，建议人们每周跳绳3—5次，每次12—20分钟。

2. Muscle development

肌肉发展

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.

跳绳的另一大好处是可以锻炼腿部和下半身的肌肉。刚开始锻炼的几天，你可能会感到小腿酸痛，这是长期缺乏运动的表现，接着你做肌肉拉伸动作时，你也会感到疼痛。但是不要担心，当你坚持锻炼很长一段时间后，这些疼痛会很快消失。

3. Losing weight

减肥

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.

跳绳是一种非常有效的减肥方法。仅仅是跳绳30分钟，你就可以燃烧300卡路里的热量。通过健康的饮食和适当的运动，你可以拥有苗条的身材，这不仅不会影响你的健康，而且还能增强你的体质。与跑步相比，跳绳燃烧热量的效果更好。

跳绳已被证明对减少腹部脂肪和增强腹部肌肉是有效的，因为当人们跳绳时，腹部肌肉得到的锻炼最多。

4. Skin improvement

皮肤改善

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.

跳绳有助于改善皮肤，让人们拥有健康、容光焕发的皮肤。它有助于加速人体的血液循环，将毒素排到体外。因此，运动是改善皮肤和抗衰老过程中不可缺少的因素。

5. Preventing osteoporosis

防止骨质疏松

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.

骨質疏松是一种骨骼脆弱的状况。人的骨量通常在35岁后开始下降，而骨质疏松在更年期到来后发生得更快。同时，跳绳有助于活动整个身体，提高骨密度，增强骨骼。跳绳不像跑步那样影响关节。

6. Enhancing coordination and agility

增强协调性和敏捷性

“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.

美国运动健身中心的健身主任高拉夫·夏尔马说：“跳绳是增强腿部运动、平衡性和灵活性等功能性运动的最佳方式。”这就是为什么运动员在他们的锻炼活动中加入了跳绳运动。

跳绳是一种结合大脑、四肢和许多人体其他器官的运动。因此，练习跳绳有助于提高身体的协调性、敏捷性和大脑的反应速度。

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.

除了增强心血管健康，跳绳还能帮助人们提高有效呼吸的能力。坚持跳绳训练，一段时间后，人们会感觉呼吸顺畅了，锻炼、游泳、上下楼梯时不再气短了。

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.

跳绳有助于人们变得更聪明。跳绳能促进左右脑半球的开发。这项运动也能帮助人们提高阅读能力以及增强记忆和思维能力。

Word Study

circulate /'s??kj?le?t/ v.（液体或气体）环流，循环

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……伤害的

decline /d?'kla?n/ v. 减少;下降

joint /d???nt/ n. 关节

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

Many of your suggestions have been incorporated in the plan.