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。……