籃球鍛煉知多少 Play Basketball

Basketball 簡(jiǎn)介： 

　　Basketball, the ultimate in team sports（最典型的集體運(yùn)動(dòng)）, can be played indoors and out, on a court or in the park. It doesn’t cost a lot to play, it isn’t complicated, and once you know how to play it, you can hang a hoop（設(shè)置一個(gè)籃圈） just about anywhere.

Starting Out 開(kāi)始吧！ 

　　Basketball is a pretty simple game once you know a few rules. After you’ve learned the basic skills, you can walk up to any court and join a spontaneous pickup game（加入自發(fā)組織的一場(chǎng)比賽中去）.

Target areas 鍛煉效果：

　　Basketball is a good cardiovascular exercise（心血管鍛煉） and is great for building muscular endurance（耐力）. Since the game requires a lot of starting, stopping and sprinting, it helps strengthen the lower body（下肢）, especially the quadriceps（四頭�。�, hamstrings（腿筋）, gluteus muscles（臀�。� and calves（小腿）. Dribbling（帶球） and shooting（投籃） develop muscles in the arms and shoulders. Obviously, the fitness benefits increase with the pace of the game（很顯然，鍛煉效果隨運(yùn)動(dòng)節(jié)奏的加快而增加）.

Other pluses 附加效果：

　　Shooting hoops（投籃） increases your energy（體力）, stamina（耐力） and coordination（協(xié)調(diào)能力） and thus can make other aerobic activities, such as walking, running and in-line skating, easier（因此，能夠使其它有氧健身運(yùn)動(dòng)更容易）. Also, the goal of scoring motivates players, because they forget they’re exercising（得高分的目的激勵(lì)著打球者，使他們忘記正在進(jìn)行鍛煉）.

The Warm-Up and Cool-Down 熱身動(dòng)作和結(jié)束動(dòng)作： 

　　Before you start shooting hoops（投籃）, walk or bike to the court（球場(chǎng)） and spend a few minutes taking practice throws（練習(xí)擲球） or passing the ball around to your teammates（或給同伴們傳球）. It takes five to 10 minutes to warm up your muscles, get your heart rate elevated（心跳加快） and break a sweat (a sign that you’re ready to proceed). After the game, take time to cool down（平靜下來(lái)）: Allow your heart rate to descend gradually（逐漸減緩） by strolling around t

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