运动休闲—篮球锻炼知多少 Play Basketball

Basketball 简介： 

　　Basketball, the ultimate in team sports（最典型的集体运动）, 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（设置一个篮圈） just about anywhere.

Starting Out 开始吧！ 

　　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 pickup¹ game（加入自发组织的一场比赛中去）.

Target areas 锻炼效果：

　　Basketball is a good cardiovascular exercise（心血管锻炼） and is great for building muscular endurance（耐力）. Since the game requires a lot of starting, stopping and sprinting², it helps strengthen the lower body（下肢）, especially the quadriceps（四头肌）, hamstrings（腿筋）, gluteus muscles（臀肌） and calves（小腿）. Dribbling（带球） and shooting（投篮） develop muscles in the arms and shoulders. Obviously, the fitness benefits increase with the pace of the game（很显然，锻炼效果随运动节奏的加快而增加）.

Other pluses 附加效果：

　　Shooting hoops（投篮） increases your energy（体力）, stamina（耐力） and coordination（协调能力） and thus can make other aerobic³ activities, such as walking, running and in-line skating, easier（因此，能够使其它有氧健身运动更容易）. Also, the goal of scoring motivates players, because they forget they’re exercising（得高分的目的激励着打球者，使他们忘记正在进行锻炼）.

The Warm-Up and Cool-Down 热身动作和结束动作： 

　　Before you start shooting hoops（投篮）, walk or bike to the court（球场） and spend a few minutes taking practice throws（练习掷球） or passing the ball around to your teammates（或给同伴们传球）. 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（平静下来）: Allow your heart rate to descend⁴ gradually（逐渐减缓） by strolling around the court（绕球场漫步） or walking home（步行回家）.

　　Be sure to stretch the following major muscle groups after you warm up （确保使以下的肌肉在热身后得到伸展）to prevent injury and again after exercising（锻炼后也是如此） to promote flexibility（以便提高柔韧性） and prevent soreness（避免酸痛）:Biceps(二头肌), Calves(小腿), Gluteus muscles(臀肌) (a.k.a.（又叫作...） glutes), Hamstrings(腿筋), Quadriceps(四头肌) (a.k.a. (又叫做) quads), Triceps(三头肌) .

1 pickup   

n.拾起，获得

参考例句：

• I would love to trade this car for a pickup truck.我愿意用这辆汽车换一辆小型轻便卡车。||The luck guy is a choice pickup for the girls.那位幸运的男孩是女孩子们想勾搭上的人。

2 sprinting   

v.短距离疾跑( sprint的现在分词 )

参考例句：

• Stride length and frequency are the most important elements of sprinting. 步长和步频是短跑最重要的因素。 来自互联网
• Xiaoming won the gold medal for sprinting in the school sports meeting. 小明在学校运动会上夺得了短跑金牌。 来自互联网

3 aerobic   

adj.需氧的，增氧健身法的，有氧的

参考例句：

• Aerobic exercise helps to build up stamina.有氧健身操有助于增强耐力。
• Aerobic dance is conductive to the health.有氧舞蹈有助于健康。

4 descend   

vt./vi.传下来，下来，下降

参考例句：

• I hope the grace of God would descend on me.我期望上帝的恩惠。
• We're not going to descend to such methods.我们不会沦落到使用这种手段。