{"id":56964,"date":"2021-11-18T18:36:47","date_gmt":"2021-11-18T10:36:47","guid":{"rendered":"https:\/\/buzzorange.com\/vidaorange\/?p=56964"},"modified":"2021-11-21T10:25:16","modified_gmt":"2021-11-21T02:25:16","slug":"jumping-ropes","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/vidaorange\/2021\/11\/18\/jumping-ropes\/","title":{"rendered":"10\u5206\u9418\u5c31\u80fd\u5b8c\u6210\uff01\u570b\u5916\u6b63\u6d41\u884c\u7684\u8df3\u7e69\u904b\u52d5\uff1a\u5229\u7528\u300c\u5f8c\u71c3\u6548\u61c9\u300d\u52a0\u901f\u71c3\u71d2\u8102\u80aa"},"content":{"rendered":"<p>\u5e73\u65e5\u5fd9\u8457\u8655\u7406\u5de5\u4f5c\u4e0a\u7684\u4e8b\u52d9\uff0c\u5df2\u7d93\u8017\u76e1\u4f60\u5168\u8eab\u7684\u529b\u6c23\uff0c\u4e0b\u73ed\u5f8c\u5be6\u5728\u53ea\u60f3\u8d95\u5feb\u56de\u5230\u5bb6\uff0c\u8eba\u5728\u6c99\u767c\u4e0a\u597d\u597d\u653e\u9b06\uff0c\u4e0d\u60f3\u518d\u53e6\u5916\u7e5e\u53bb\u5065\u8eab\u623f\u597d\u597d\u904b\u52d5\u3002\u904b\u52d5\u91cf\u4e0d\u5920\uff0c\u52a0\u4e0a\u5de5\u4f5c\u7a4d\u7d2f\u7684\u58d3\u529b\u8b93\u4eba\u5fcd\u4e0d\u4f4f\u60f3\u7528\u5403\u4f86\u767c\u6d29\uff0c\u4e45\u800c\u4e45\u4e4b\uff0c\u8170\u9593\u7684\u5c0f\u8d05\u8089\u5c31\u4e0d\u5c0f\u5fc3\u5192\u51fa\u4f86\u898b\u4eba\u3002<\/p>\n<p>\u6839\u64da\u5916\u5a92\u300aCNN\u300b<a href=\"https:\/\/edition.cnn.com\/2021\/06\/06\/health\/jump-rope-fitness-trend-instagram-trnd-wellness\/index.html\">\u5831\u5c0e<\/a>\uff0c\u6700\u8fd1\u570b\u5916\u6380\u8d77\u4e86\u4e00\u80a1\u300c\u8df3\u7e69\u904b\u52d5\u300d\u7684\u71b1\u6f6e\uff0c\u6bd4\u8d77\u6162\u8dd1\u66f4\u80fd\u71c3\u8102\u7684\u8df3\u7e69\u904b\u52d5\uff0c\u4e0d\u9700\u8981\u8907\u96dc\u6602\u8cb4\u5668\u6750\uff0c\u53ea\u8981\u4e00\u584a\u7a7a\u5730\u548c\u4e00\u689d\u8ce3\u5834\u5c31\u8cb7\u5f97\u5230\u7684\u57fa\u672c\u8df3\u7e69\uff0c\u5c31\u53ef\u4ee5\u958b\u59cb\u904b\u52d5\u6e1b\u8102\u3002<\/p>\n<h2>\u8df3\u7e69\u6709\u4ec0\u9ebc\u597d\u8655\uff1f<\/h2>\n<div id=\"attachment_57055\" style=\"width: 1090px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-57055\" class=\"wp-image-57055 size-full\" src=\"https:\/\/buzzorange.com\/vidaorange\/app\/uploads\/2021\/11\/pexels-yaroslav-shuraev-8469893.jpg\" alt=\"\" width=\"1080\" height=\"721\" \/><p id=\"caption-attachment-57055\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/8469893\/\">pexels<\/a><\/p><\/div>\n<p class=\"p1\"><strong>1.\u6709\u52a9\u65bc\u63d0\u5347\u5fc3\u80ba\u529f\u80fd<\/strong><\/p>\n<p>\u7531\u7f8e\u570b\u4e9e\u5229\u6851\u90a3\u5927\u5b78\u63d0\u51fa\u7684\u7814\u7a76<a href=\"https:\/\/shapeamerica.tandfonline.com\/doi\/abs\/10.1080\/10671188.1968.10618043#.YZX1a71BxHl\">\u6307\u51fa<\/a>\uff0c\u6bd4\u8d77\u6e38\u6cf3\u3001\u6162\u8dd1\u7b49\u904b\u52d5\uff0c\u8df3\u7e69\u662f\u4e00\u7a2e\u66f4\u6709\u52a9\u65bc\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\u7684\u6709\u6c27\u904b\u52d5\u3002\u7814\u7a76\u4e2d\u66f4\u9032\u4e00\u6b65\u6bd4\u8f03\uff0c\u6bcf\u5929\u8df3\u7e6910\u5206\u9418\u3001\u6301\u7e8c6\u500b\u79ae\u62dc\u4e4b\u5f8c\uff0c\u8df3\u7e69\u7d44\u7684\u53d7\u8a66\u8005\u7684\u5fc3\u80ba\u529f\u80fd\u8b8a\u5f97\u8ddf\u6bcf\u5929\u6162\u8dd130\u5206\u9418\u7684\u4eba\u4e00\u6a23\u597d\u3002\u7531\u6b64\u53ef\u5f97\u77e5\uff0c\u8df3\u7e69\u662f\u80fd\u5920\u5e6b\u52a9\u589e\u5f37\u5fc3\u80ba\u529f\u80fd\uff0c\u4e14\u6548\u7387\u76f8\u8f03\u5176\u4ed6\u904b\u52d5\u90fd\u4f86\u5f97\u9ad8\u7684\u4e00\u7a2e\u6709\u6c27\u904b\u52d5\u3002<\/p>\n<p class=\"p1\"><strong>2.\u66f4\u6709\u6548\u7387\u5730\u6d88\u9664\u8179\u90e8\u8102\u80aa<\/strong><\/p>\n<p>\u6fb3\u6d32\u65b0\u5357\u5a01\u723e\u65af\u5927\u5b78\u7684\u7814\u7a76<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\">\u6307\u51fa<\/a>\uff0c\u5c6c\u65bc\u9ad8\u5f37\u5ea6\u9593\u6b47\u904b\u52d5\u7684\u8df3\u7e69\uff0c\u80fd\u5920\u5e6b\u52a9\u6e1b\u5c11\u76ae\u4e0b\u8102\u80aa\u4ee5\u53ca\u8179\u90e8\u8102\u80aa\u3002\u800c\u5916\u5a92\u300aHealthline\u300b<a href=\"https:\/\/www.healthline.com\/health\/jumping-rope-to-lose-weight#other-benefits\">\u63a8\u6e2c<\/a>\uff0c\u9019\u53ef\u80fd\u662f\u56e0\u70ba\u5728\u8df3\u7e69\u7684\u6642\u5019\uff0c\u6536\u7dca\u8179\u90e8\u6838\u5fc3\u7684\u808c\u7fa4\u6709\u52a9\u65bc\u7dad\u6301\u5168\u8eab\u7684\u5e73\u8861\uff0c\u56e0\u6b64\uff0c\u8df3\u7e69\u4e0d\u50c5\u80fd\u8a13\u7df4\u5230\u6838\u5fc3\u808c\u7fa4\uff0c\u540c\u6642\u4e5f\u53ef\u4ee5\u66f4\u6709\u6548\u7387\u5730\u6d88\u9664\u8179\u90e8\u8102\u80aa\u3002<\/p>\n<p class=\"p1\"><strong>3.\u6703\u7522\u751f\u300c\u5f8c\u71c3\u6548\u61c9\u300d\uff0c\u904b\u52d5\u5f8c\u4ecd\u6703\u71c3\u71d2\u8102\u80aa<\/strong><\/p>\n<p>\u5c08\u9580\u70ba\u5916\u5a92\u300aCNN\u300b\u63d0\u4f9b\u5c08\u696d\u77e5\u8b58\u7684\u5065\u8eab\u6559\u7df4Dana Santas<a href=\"https:\/\/edition.cnn.com\/2021\/06\/06\/health\/jump-rope-fitness-trend-instagram-trnd-wellness\/index.html\">\u6307\u51fa<\/a>\uff0c\u8df3\u7e69\u5c6c\u65bc\u4e00\u7a2e\u4f4e\u8017\u6642\u3001\u9ad8\u8017\u80fd\u7684\u904b\u52d5\uff0c\u4e5f\u5c31\u662f\u4fd7\u7a31\u7684\u9ad8\u5f37\u5ea6\u9593\u6b47\u904b\u52d5\uff08HIIT\uff0cHigh Intensity Interval Training\uff09\uff0c\u80fd\u5920\u5728\u77ed\u6642\u9593\u5167\u9054\u5230\u6975\u9ad8\u7684\u71c3\u8102\u6548\u679c\u3002\u800c\u53e6\u4e00\u5247\u7531\u7f8e\u570b\u5a01\u65af\u5eb7\u8f9b\u5927\u5b78\u6240\u63d0\u51fa\u7684\u7814\u7a76\u66f4<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5685083\/\">\u6307\u51fa<\/a>\uff0c\u5728\u9032\u884c\u9ad8\u5f37\u5ea6\u9593\u6b47\u904b\u52d5\u4e4b\u5f8c\uff0c\u70ba\u4e86\u8b93\u75b2\u7d2f\u7684\u8eab\u9ad4\u56de\u5fa9\u904b\u52d5\u524d\u7684\u72c0\u614b\uff0c\u8eab\u9ad4\u6703\u81ea\u52d5\u5927\u91cf\u6d88\u8017\u6c27\u6c23\uff0c\u7522\u751f\u6240\u8b02\u7684\u904b\u52d5\u5f8c\u904e\u91cf\u6c27\u8017\uff08EPOC\uff0cExcess post-exercise oxygen consumption\uff09\uff0c\u4e5f\u5c31\u662f\u5f8c\u71c3\u6548\u61c9\uff08After burn effect\uff09\uff0c\u5373\u4f7f\u7dad\u6301\u5728\u975c\u6b62\u7684\u72c0\u614b\uff0c\u8eab\u9ad4\u4ecd\u7136\u6703\u6301\u7e8c\u5730\u6d88\u8017\u5361\u8def\u91cc\uff0c\u56e0\u6b64\uff0c\u8df3\u7e69\u6709\u52a9\u65bc\u66f4\u6709\u6548\u7387\u5730\u71c3\u71d2\u9ad4\u5167\u8102\u80aa\u3002<\/p>\n<p class=\"p1\"><strong>4.\u6bd4\u6162\u8dd1\u71c3\u71d2\u66f4\u591a\u5361\u8def\u91cc<\/strong><\/p>\n<p>\u4e00\u4efd\u7531\u7f8e\u570b\u6771\u52a0\u5dde\u5927\u5b78\u6240\u63d0\u51fa\u7684\u7814\u7a76\u4e2d<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0966636218316515?via%3Dihub\">\u6307\u51fa<\/a>\uff0c\u76f8\u8f03\u65bc\u9032\u884c\u540c\u6a23\u6642\u9593\u7684\u6162\u8dd1\uff0c\u8df3\u7e69\u53ef\u4ee5\u71c3\u71d2\u6bd4\u6162\u8dd1\u591a\u905430%\u7684\u5361\u8def\u91cc\uff0c\u800c\u9019\u53ef\u80fd\u8ddf\u8df3\u7e69\u662f\u5c6c\u65bc\u8017\u80fd\u9ad8\u7684\u5782\u76f4\u4f4d\u79fb\u904b\u52d5\u6709\u95dc\u3002\u6b64\u5916\uff0c\u8a72\u7814\u7a76\u4e5f\u8aaa\u660e\uff0c\u6bd4\u8d77\u6162\u8dd1\u671f\u9593\u6703\u5e36\u7d66\u819d\u84cb\u300c\u5411\u524d\u3001\u5411\u4e0b\u300d\u751a\u81f3\u662f\u591a\u65b9\u5411\u7684\u65bd\u529b\uff0c\u8df3\u7e69\u5728\u539f\u5730\u76f4\u4e0a\u76f4\u4e0b\u6642\uff0c\u96d9\u8173\u6240\u627f\u53d7\u7684\u58d3\u529b\u8f03\u5c0f\uff0c\u5c0d\u65bc\u819d\u95dc\u7bc0\u7684\u523a\u6fc0\u4e5f\u6bd4\u8f03\u8f15\uff0c\u80fd\u5920\u6e1b\u5c11\u904b\u52d5\u6642\u56e0\u70ba\u5c0d\u819d\u84cb\u8ca0\u64d4\u592a\u5927\u800c\u9020\u6210\u7684\u904b\u52d5\u50b7\u5bb3\uff0c\u56e0\u6b64\uff0c\u8df3\u7e69\u53ef\u4ee5\u8aaa\u662f\u4e00\u6b3e\u9069\u5408\u8a31\u591a\u65cf\u7fa4\u7684\u5165\u9580\u6b3e\u904b\u52d5\u4e4b\u4e00\u3002<\/p>\n<h2 class=\"p1\">\u8a72\u5982\u4f55\u4ee5\u6b63\u78ba\u7684\u59ff\u52e2\u8df3\u7e69\uff1f<\/h2>\n<div id=\"attachment_57058\" style=\"width: 1090px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-57058\" class=\"wp-image-57058 size-full\" src=\"https:\/\/buzzorange.com\/vidaorange\/app\/uploads\/2021\/11\/pexels-mart-production-8032730.jpg\" alt=\"\" width=\"1080\" height=\"881\" \/><p id=\"caption-attachment-57058\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/8032730\/\">pexels<\/a><\/p><\/div>\n<p>\u4e0d\u904e\uff0c\u5c0d\u4e0d\u5c11\u4eba\u4f86\u8aaa\uff0c\u8df3\u7e69\u6216\u8a31\u662f\u4e00\u500b\u6253\u5f9e\u5b78\u751f\u6642\u4ee3\u7d50\u675f\u5f8c\u5c31\u518d\u4e5f\u6c92\u6709\u78b0\u904e\u7684\u904b\u52d5\uff0c\u8a72\u600e\u9ebc\u505a\u624d\u80fd\u6e1b\u5c11\u59ff\u52e2\u4e0d\u6b63\u78ba\u9020\u6210\u7684\u904b\u52d5\u50b7\u5bb3\u5462\uff1f<\/p>\n<p>VidaOrange\u7de8\u8f2f\u70ba\u4f60\u505a\u4e86\u4e00\u8f2a\u529f\u8ab2\uff0c\u6839\u64da\u5916\u5a92<a href=\"https:\/\/www.self.com\/story\/benefits-of-jumping-rope\">\u300aSELF\u300b<\/a>\u3001<a href=\"https:\/\/www.insider.com\/how-to-jump-rope\">\u300aInsider\u300b<\/a>\u3001<a href=\"https:\/\/moccasinguru.com\/bestshoesforjumpingrope\/\">\u300aMocassin Guru\u300b<\/a>\u5831\u5c0e\uff0c\u6574\u7406\u51fa\u8df3\u7e69\u904b\u52d5\u76843\u5927\u91cd\u9ede\uff1a<\/p>\n<p class=\"p1\"><strong>1.\u5148\u7a7f\u4e0a\u904b\u52d5\u978b\u518d\u8df3\u7e69<\/strong><\/p>\n<p>\u7531\u65bc\u6211\u5011\u5927\u591a\u6703\u5728\u8f03\u70ba\u5805\u786c\u7684\u7a7a\u66e0\u6c34\u6ce5\u5730\u4e0a\u9032\u884c\u8df3\u7e69\u904b\u52d5\uff0c\u52a0\u4e0a\u8df3\u7e69\u6642\u8173\u638c\u9700\u8981\u627f\u53d7\u5168\u8eab\u7684\u91cd\u91cf\uff0c\u5982\u679c\u8d64\u8173\u8df3\u7e69\u7684\u8a71\uff0c\u5f88\u6709\u53ef\u80fd\u6703\u626d\u50b7\u8173\u8e1d\uff0c\u8b93\u96d9\u8173\u53d7\u50b7\u3002\u56e0\u6b64\uff0c\u5efa\u8b70\u5728\u7a7a\u5730\u4e0a\u8df3\u7e69\u6642\uff0c\u8981\u5148\u7a7f\u4e0a\u904b\u52d5\u978b\u4e4b\u5f8c\u518d\u9032\u884c\u904b\u52d5\uff0c\u8b93\u978b\u5b50\u9054\u5230\u4fdd\u8b77\u96d9\u8173\u3001\u7de9\u885d\u8df3\u7e69\u6642\u9020\u6210\u7684\u885d\u64ca\uff0c\u624d\u80fd\u6e1b\u5c11\u96d9\u8173\u53d7\u50b7\u7684\u6a5f\u7387\u3002<\/p>\n<p class=\"p1\"><strong>2.\u96d9\u8173\u540c\u6642\u843d\u5730\u6216\u8dd1\u6b65\u8df3<\/strong><\/p>\n<p>\u525b\u958b\u59cb\u8df3\u7e69\u7684\u4eba\uff0c\u5728\u9084\u4e0d\u719f\u6089\u9019\u9805\u904b\u52d5\u7684\u60c5\u6cc1\u4e0b\uff0c\u5982\u679c\u53ea\u7528\u55ae\u8173\u843d\u5730\uff0c\u5168\u8eab\u91cd\u91cf\u58d3\u5728\u4e00\u96bb\u8173\u4e0a\uff0c\u5f88\u5bb9\u6613\u640d\u50b7\u819d\u84cb\u548c\u95dc\u7bc0\u3002\u56e0\u6b64\uff0c\u5efa\u8b70\u5728\u8df3\u7e69\u7684\u6642\u5019\u8981\u4fdd\u6301\u96d9\u8173\u540c\u6642\u843d\u5730\uff0c\u6216\u662f\u63a1\u7528\u908a\u8dd1\u6b65\u908a\u8df3\u7684\u65b9\u5f0f\uff0c\u907f\u514d\u8b93\u55ae\u908a\u8173\u627f\u53d7\u5168\u8eab\u7684\u91cd\u91cf\uff0c\u9020\u6210\u4e0d\u5fc5\u8981\u7684\u904b\u52d5\u50b7\u5bb3\u3002<\/p>\n<p class=\"p3\"><strong><span class=\"s1\">3.<\/span>\u4f7f\u7528\u524d\u8173\u638c\u8df3\u8d77\u3001\u8457\u5730\u6642\u819d\u84cb\u4fdd\u6301\u5f4e\u66f2<\/strong><\/p>\n<p>\u8df3\u7e69\u7684\u6642\u5019\uff0c\u76e1\u91cf\u4e0d\u8981\u7528\u5168\u90e8\u7684\u8173\u638c\u6216\u8173\u8ddf\u8457\u5730\uff0c\u5efa\u8b70\u53ef\u4ee5\u7528\u524d\u8173\u638c\u8d77\u8df3\u548c\u843d\u5730\uff0c\u8457\u5730\u7684\u6642\u5019\u4e5f\u8981\u8a18\u5f97\u4fdd\u6301\u819d\u84cb\u5fae\u5f4e\u7684\u59ff\u52e2\uff0c\u4f86\u7de9\u89e3\u8df3\u7e69\u6642\u7684\u885d\u64ca\u529b\u3002<\/p>\n<p><strong>\uff0a\u60f3\u4e86\u89e3\u66f4\u591a\u8df3\u7e69\u76f8\u95dc\u8a13\u7df4\uff0c\u8acb\u53c3\u8003\u7de8\u8f2f\u63a8\u85a6<a href=\"https:\/\/www.youtube.com\/watch?v=O4nB-U8A_hc&amp;t=13s\">\u8df3\u7e69\u904b\u52d5\u5f71\u7247<\/a><\/strong><\/p>\n<p>\uff08\u672c\u6587\u63d0\u4f9b\u5408\u4f5c\u5925\u4f34\u8f49\u8f09\uff0c\u9996\u5716\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/www.shutterstock.com\/zh\/image-photo\/female-doing-fitness-training-jump-ropes-1054833575\">shutterstock<\/a>\uff09<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u5e73\u65e5\u5fd9\u8457\u8655\u7406\u5de5\u4f5c\u4e0a\u7684\u4e8b\u52d9\uff0c\u5df2\u7d93\u8017\u76e1\u4f60\u5168\u8eab\u7684\u529b\u6c23\uff0c\u4e0b\u73ed\u5f8c\u5be6\u5728\u53ea\u60f3\u8d95\u5feb\u56de\u5230\u5bb6\uff0c\u8eba\u5728\u6c99\u767c\u4e0a\u597d\u597d\u653e\u9b06\uff0c\u4e0d\u60f3\u518d\u53e6\u5916\u7e5e\u53bb\u5065\u8eab\u623f\u597d\u597d\u904b\u52d5\u3002\u904b\u52d5\u91cf\u4e0d\u5920\uff0c\u52a0\u4e0a\u5de5\u4f5c\u7a4d\u7d2f\u7684\u58d3\u529b\u8b93\u4eba\u5fcd\u4e0d\u4f4f\u60f3\u7528\u5403\u4f86\u767c\u6d29\uff0c\u4e45\u800c\u4e45\u4e4b\uff0c\u8170\u9593\u7684\u5c0f\u8d05\u8089[&#8230;]<\/p>\n","protected":false},"author":300,"featured_media":57083,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64],"tags":[13410],"coauthors":[16261],"_links":{"self":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/56964"}],"collection":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/users\/300"}],"replies":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/comments?post=56964"}],"version-history":[{"count":20,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/56964\/revisions"}],"predecessor-version":[{"id":57209,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/56964\/revisions\/57209"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media\/57083"}],"wp:attachment":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media?parent=56964"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/categories?post=56964"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/tags?post=56964"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/coauthors?post=56964"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}