<p class="ql-block">近日，上海一位吴女士分享了自己因跳绳过量导致半月板撕裂的故事，引发网友热议。</p> <p class="ql-block">据了解，吴女士身高160厘米，体重93斤。因为想减肥瘦到88斤，又看到很多运动博主每天跳绳几千几万个，所以她就也跟着每天跳绳4000下，坚持了1个月时间。</p><p class="ql-block">然而，某天吴女士因腿疼就医检查后，竟发现半月板和韧带撕裂。原来，吴女士的半月板发育有些畸形，并不适宜做剧烈运动。</p> <p class="ql-block">一时间，关于跳绳减肥是否可取、如何正确跳绳的讨论大量出现在社交媒体上。</p> <p class="ql-block" style="text-align:center;"><b><u>跳绳的英文是什么</u></b></p><p class="ql-block">跳绳的英文很简单，可以说jump rope或skip rope，或者动名词形式的jumping rope或skipping rope。跳绳使用的绳子，也称为jump rope。</p><p class="ql-block">例句：</p><p class="ql-block">Jumping rope two to three times per week is a great place to start with your workouts.</p><p class="ql-block">刚开始锻炼时一周跳绳两到三次是个不错的选择。</p><p class="ql-block">Skipping rope is a highly effective workout. </p><p class="ql-block">跳绳是个高效的锻炼方式。</p><p class="ql-block">Since all you need is a pair of training shoes and a jump rope, many people are ditching their usual cardio workouts for this fun exercise.</p><p class="ql-block">你只需要一双跑鞋，一根跳绳，如此方便，许多人都抛开了日常有氧训练，而选择有趣的跳绳锻炼。</p> <p class="ql-block" style="text-align:center;"><b><u>跳绳能减肥吗？</u></b></p><p class="ql-block">答案是肯定的。跳绳作为非常有效的有氧运动，好处多多。</p><p class="ql-block">首先，最明显的优势就是方便。只要拥有一根跳绳、一双运动鞋和足够的空间，在哪都能跳。</p> <p class="ql-block">其减脂效果也非常显著。跳绳半个小时可以燃烧大约400千卡。通过跳绳燃烧卡路里，通常比跑步的效率更高。</p><p class="ql-block">The average number of calories burned during a 30-minute jump rope workout is between 300 and 400 calories. Theoretically, doing this every day can result in a loss of three to four pounds per month. </p><p class="ql-block">跳绳30分钟燃烧的卡路里平均值在300至400大卡之间。理论上来说，每天跳绳30分钟，每个月就能减重大约1.3到1.8公斤。</p><p class="ql-block">不过跳绳能甩多少脂肪，也是因人而异的。你的体重、锻炼习惯以及健康状况等许多因素都会影响减脂效果。</p><p class="ql-block">The amount of weight you can expect to lose by jumping rope is different for everyone. Many factors impact weight loss, including your current weight, exercise habits, and existing health conditions. Besides, your specific workout routine will also impact how much weight you lose by jumping rope.</p> <p class="ql-block">其实，除了能减肥，跳绳对身体还有许多不容忽视的益处。比如提升身体协调性（boost your coordination），增加骨密度（ improve your bone density），促进心脏健康（ improve your heart health）等。这些好处综合起来，自然也能有效降低受伤的风险。</p><p class="ql-block">Because jumping rope improves your coordination and bone density, it also lowers your risk of being injured. Working on your coordination is a great way to become more agile and be more aware of your body. With proper technique, you can decrease foot and ankle injuries by jumping rope. </p><p class="ql-block">由于跳绳提升了身体协调性和骨密度，它也降低了你受伤的风险。努力提高协调能力是让人变得更加敏捷、更加了解身体的好方法。适当掌握某些技能，是可以通过跳绳来降低脚和脚踝受伤几率的。</p><p class="ql-block">需要特别注意的是，如果已经患有慢性关节疼痛（chronic joint pain）或任何类型的关节损伤（joint injury），那么跳绳可能不是最适合你的体育活动。跳绳这项运动会对膝盖重复冲击，从而引发关节疼痛。另外，体重过重的人也不适合跳绳。</p> <p class="ql-block" style="text-align:center;"><b><u>跳绳的正确“姿势”</u></b></p><p class="ql-block">许多跳绳爱好者可能发现，跳绳后有膝盖疼痛的问题。这是跳绳运动后的正常现象吗？其实，虽说跳绳对膝关节产生的冲击力不可避免，但掌握一些跳绳小知识，可以大大降低冲击程度。</p> <p class="ql-block"><b>❶ 热身环节不可或缺</b></p><p class="ql-block">做任何运动之前，拉伸（stretching）和热身（warming up）可以唤醒身体，使之循序渐进地适应运动状态，从而有效降低运动损伤的风险。对于跳绳来说，首先活动开身体关节，然后再来几组高抬腿和空跳练习，就能帮助我们很好地热身了。</p> <p class="ql-block">No matter how rushed you are, never skip your warm-up before you start skipping. A warm-up helps to elevate your blood flow and heart rate gradually, preparing you for the real workout that is about to come!</p><p class="ql-block"><b>❷ 不要跳太高</b></p><p class="ql-block">跳得过高或猛踩地面都会加剧对关节的撞击，轻快灵活的跳跃姿势则更利于保护膝盖。</p><p class="ql-block">Keep the rope low. Aim for low impact movements by keeping the rope low and only bringing your feet slightly off the ground.</p> <p class="ql-block">另外，也要避免小腿向后弯曲太多的跳法，这不仅让你小腿疼，而且会导致小腿肚（腓肠肌）过度紧张，视觉上也会让小腿变粗。</p><p class="ql-block">还有许多其它姿势，例如内八、外八跳绳，脚掌全部落地，手臂远离身体等等动作，对膝盖等都有很大的伤害。</p><p class="ql-block"><b>❸ 脚尖点地、落地轻盈</b></p><p class="ql-block">脚尖点地，这样可以缓解对膝盖冲击，同时，两肩放松，腰腹部收紧，动作尽可能轻盈带有弹性。</p><p class="ql-block">Land softly. This tip is critical for anyone wanting to prevent the bad effects of skipping rope. When you land, avoid hitting the ground too hard. The goal is to be light on the balls of your feet and land softly to absorb the shock.</p> <p class="ql-block"><b>❹ 穿跑鞋跳绳</b></p><p class="ql-block">不要穿平底鞋跳绳。平底鞋因足弓垫低、减震效果差等特点而不适于运动。而跑鞋能在跑步、跳绳或散步等运动中，减轻运动对关节的冲击。</p><p class="ql-block">Running Shoes are made with special features to reduce impact on your joints during exercises like running, jumping, or walking. In contrast, flat shoes are poor for movement exercises due to their low arch support and impact resistance. Using flat shoes while jumping rope can drastically increase the level of impact.</p> <p class="ql-block"><b>❺ 避免在坚硬地面跳绳</b></p><p class="ql-block">在坚硬表面跳绳会对膝盖造成巨大冲击。如果没有条件去铺有泡沫层地板的健身房跳绳，可以用瑜伽垫或一张薄薄的泡沫增加缓冲。</p><p class="ql-block">Choose a soft surface. Ideally, you should jump on a surface that provides some comfort and support such as the grass, an aerobics floor, a track or gym floor. If possible, avoid jumping rope on a concrete surface. But if this is your only option, consider placing a jump rope mat on the ground.</p><p class="ql-block"><b>❻ 结合力量训练</b></p><p class="ql-block">跳绳固然是有效的有氧运动，但对肌肉的要求也相当高，尤其是腿部和胳膊的肌群。通过与举铁等其它运动交叉训练，可以保证身体的肌肉量和良好状态，同时获得更好的燃脂效果。</p><p class="ql-block"><br></p><p class="ql-block"><br></p><p class="ql-block">While jumping rope is great for cardio, it can also be fairly demanding on your muscles, especially muscle groups like your legs and arms. By cross training with weight lifting and other exercises, you can make sure your body is in proper shape to tackle its workout.</p><p class="ql-block"><b>关于跳绳或其他运动，你有哪些宝贵经验想和大家分享吗？</b></p>