跳绳的好处是什么?

跳绳的好处是什么?

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.

小时候，每个人可能都至少玩过一次跳绳游戏。然而，这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15分钟的跳绳，几乎不花钱，你就能得到很多惊人的健康益处。跳绳对女性和一般人的影响已经得到了科学的证明。

What are the health benefits of jumping rope?

跳绳对健康有什么好处?

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.

跳绳最大的好处之一是，它被认为是最好的有氧运动，有助于心脏健康。

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.

心血管系统由心脏、动脉和静脉组成，帮助心脏和身体其他器官之间的血液和氧气循环。简单的跳绳运动，可以使心血管系统更有效地工作，提高心率，保持健康的心血管系统。此外，这个活动还能帮助你增强耐力。

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健康，建议我们每周跳绳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, then stretching the muscles causing pain. But don't worry, these pains will quickly go away when you keep training for a long time.

跳绳的另一个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，然后伸展肌肉会引起疼痛。但是不要担心，当你坚持训练很长一段时间后这些疼痛会很快消失。

3. Lose 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.

跳绳是一种非常有效的减肥方法。仅仅是跳绳30分钟，你可以燃烧300卡路里。通过健康的饮食和适当的运动，你可以拥有一个苗条的身体，这不仅不会影响你的健康，而且还能改善你的健康。与跑步相比，跳绳有更好的能量燃烧效果。

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.

跳绳被证明对减少腹部脂肪和增强腹部肌肉是有效的，因为当跳绳时，我们挤压腹部肌肉最多。

4. Skin improvement

皮肤改善

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.

跳绳可以真正有效的促进健康，容光焕发的皮肤。它有助于增加体内的血液循环，为皮肤提供营养，并将毒素排出体外。因此，运动是改善皮肤、抗衰老过程中不可缺少的因素。

5. Prevent osteoporosis

防止骨质疏松症

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.

骨质疏松症是一种骨骼脆弱的状况。骨量通常在35岁后下降，而骨质疏松症在绝经后发生得更快。同时，跳绳有助于移动整个身体，提高骨密度，刺激股骨颈的最佳骨骼，帮助加强骨骼。跳绳不像跑步那样影响关节。

6. Enhances coordination and agility

增强协调和敏捷性

"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.

美国运动健身中心的健身主任高拉夫·夏尔马说:“跳绳是提高腿部运动、平衡性和灵活性等功能性运动的最佳方式。”这就是为什么即使是运动员，拳击手…在他们的练习中都加入了跳绳。

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.

跳绳是一种结合了大脑、四肢和身体许多其他器官的运动。因此，练习这种方法将有助于提高身体的协调性，敏捷和清晰的反应。

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.

除了增强心血管健康，跳绳也帮助你提高你有效呼吸的能力。经过长时间的跳绳，你会感觉呼吸好多了，锻炼、游泳、上下楼梯的时候不再气短了。

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.

跳绳真的能帮助你变得更聪明。跳绳练习可以促进左右脑半球的发展。它帮助你提高意识，提高阅读，增强记忆和感觉。