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%26#46; 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%26#46;

Starting Out 开始吧！

　　Basketball is a pretty simple game once you know a few rules%26#46; After you’ve learned the basic skills, you can walk up to any court and join a spontaneous pickup game（加入自发组织的一场比赛中去）%26#46;

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）%26#46; Since the game requires a lot of starting, stopping and sprinting, 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）%26#46; Dribbling（带球） and shooting（投篮） develop muscles in the arms and shoulders%26#46; 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）%26#46;

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 aerobic 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）%26#46; 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）%26#46;

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）%26#46; 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)%26#46; After the game, take time to cool down（平静下来）: Allow your heart rate to descend gradually（逐渐减缓） by strolling around the court（绕球场漫步） or walking home（步行回家）%26#46;

　　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%26#46;k%26#46;a%26#46;（又叫作%26#46;%26#46;%26#46;） glutes), Hamstrings(腿筋), Quadriceps(四头肌) (a%26#46;k%26#46;a%26#46; (又叫做) quads), Triceps(三头肌) %26#46;