【新朋友】點擊標題下面藍字【可可英語】加關注
【老朋友】點擊手機右上角圖標【轉發分享】內容
When we asked what you liked from last year's fitness challenges, many of you said that you enjoyed having something new to add to your routine. So we'll continue the challenges in 2019 by highlighting some under-appreciated exercises.
談及去年比較鍾意的健身挑戰時，很多人表示，他們享受在日常健身習慣中加入新活動的挑戰。所以，2019年我們將繼續這些挑戰，突出介紹一些不受重視的鍛鍊。
First up: jump rope! Just a short stint of jumping will get your heart pumping quickly, which makes it great for a cardio option during HIIT or circuit workouts. Boxers will jump rope for minutes on end as a cardio exercise, but if you're new to the exercise, start with 30 seconds at a time and see how you feel. (I'll have sore calves tomorrow, and I don't think I'll be the only one.)
首先出場的是：跳繩！只需跳一會兒，你的心臟就會快速跳動，因此在高強度間歇訓練或循環訓練的有氧運動中，跳繩是個不錯的選擇。拳擊手會連續跳繩幾分鐘（有氧運動），但如果你只是剛開始了解這一運動，那可以每次跳30秒，看看感受如何。（明天我會小腿酸痛，肯定有別人和我一樣。）
What kind of jump rope do I need?
我需要哪種跳繩？
Any kind will do, at first. I got one for $5 at Target that has a gadget in the handle to count your jumps. The gadget broke instantly but the rope still works!
一開始的時候，任何跳繩都可以。我在Target超市用5美元買了一根，這根跳繩的手柄處有一個計數器，能記錄你跳了多少個。沒用多久，這個計數器就壞了，但跳繩還可以繼續用！
If you're going to buy a rope specifically for fitness, consider one of the thin light ones that Crossfitters and boxers like. The thinner the rope, the faster it can whip through the air. That means you have a better chance of being able to do double-unders, where you swing the rope twice for each jump.
如果你打算買一根專門用於健身的跳繩，那可以選擇混合健身者和拳擊手喜愛的輕薄跳繩。跳繩越細，揮動跳繩的時間就會越短。這意味著你甚至可以跳雙飛，也就是腳跳一下，手卻要甩兩下。
How long should it be?
跳繩的長度？
Stand on the middle of the rope, and pull the handles up toward your shoulders. The tops of the handles should be about armpit height. A longer rope (shoulder height) is okay for beginners, but if you want to get the rope going really fast, you may prefer it a little below armpit height. You'll figure this out as you go along.
站在跳繩的中間部位，將手柄向上拉至肩部。手柄頂部的高度應大約位於腋下。對於初學者而言，更長些的跳繩（肩部高）也是沒問題的，但如果你想快速揮動，那最好還是選擇略低於腋下高度的跳繩。慢慢跳，你會意識這一點的。
I have a rope, now what?
我有跳繩，現在需要做什麼？
For this week, just get to know it. Try jumping for 30 seconds (or for 50 jumps, if you'd prefer to count) and then take a rest. If you do workouts that include push-ups and the like, jumping rope is a good way to get your heart pumping between sets. Give it a try and we'll be back next week with more.
這周你只要做到了解它就行了。試著跳30秒（或者跳50個，如果你更喜歡這種方式），然後休息一會兒。如果你還做伏地挺身，那跳繩是在每組間歇時段讓你的心臟快速跳動的好方法。試著跳跳吧，下周我們繼續聊跳繩這個話題。