篮球对健康的好处

Basketball is one of the most popular sports in the world and one of the most widely viewed. It is a team sport that involves two teams of five active players each trying to score points against one another by throwing a ball through a 300cm (10 foot) high hoop (the ‘basket’) under organised rules. It is played on both indoor and outdoor courts. The size of the court, height of the basket, size of the basketball, and length of time that the game is played, all vary according to the age, size and skill level of players.
篮球是世界上最流行的体育运动，也是看的人最多的。篮球是一项团体运动，涉及到各有五名球员的两支球队，每位球员都在既定的规则下试图将球投进300厘米（也就是10英尺）高的篮框里来得分。我们可以在室内和室外打篮球。比赛时，场地的大小、篮框的高度、篮球的尺寸和比赛时间的长短都因球员的年龄、身材和技术水平而异。

Basketball is a fast moving game that involves a lot of variety including shooting, dribbling, passing, rebounding, defence and much more.
篮球是一项高速移动的运动，包含了许多技能，例如：投篮、运球、传球、抢篮板、防守等等。

Health benefits
Basketball involves a lot of starting and stopping. While not renowned as an aerobic sport, it is still a great workout that can help you:
• Burn calories (an hour of basketball can burn 630–750 calories).
• Build endurance.
• Improve coordination.
• Develop concentration and self-discipline.
• Build up muscle.
对健康的益处
篮球运动包含很多的启动与急停。虽然不是因有氧运动而闻名，但篮球运动依旧是对你很有好处的体育锻炼：
燃烧卡路里（每打一小时篮球可以燃烧630-750卡路里）。
增强忍耐力。
提升协调能力。
提升注意力和自律能力。
加强肌肉。

Other benefits
As well as being a great way to stay fit, basketball can also:
• Help you to make new friends and see them regularly
• Teach you about being a good team player
• Be played by people of all ages and all abilities
• Be played all year round because it’s usually an indoor sport
• Be a fun game that kids of all levels and ages can enjoy.
• Be practised alone, all you need is a net and a hoop (and you can find a hoop in most local parks and school grounds)
• Be played and enjoyed with as few as two people (although official games require 10 players).
其他好处
篮球运动既能使你保持好体型，也能：
帮你交到好朋友而且定时看到他们
教你如何成为一位好的团体运动员
适宜任何年龄和能力的人
由于是一项室内运动，所以全年都可以打篮球
是一项任何水平和年龄的小朋友都可以参与的有趣的运动
可以单独一个人练习，你只需要一个网和一个篮圈（你几乎可以在所有的当地公园和学校操场找到篮圈）
只需两个人便可以参与和享受的运动（虽然官方比赛要求10名球员）。

Getting started
Although official games of basketball require 10 players, you can play a game of basketball with just one other person. You can also go out and shoot baskets by yourself. If you want to play basketball competitively, you can become a member of a team and get involved in local competition. Check out your local sports centres and associations for information on how to join a team, or start your own.
开始吧
虽然官方的篮球比赛需要10名球员，但你只需另一个人就可以打一场篮球赛。你也可以自己一个人出去投投篮。如果你想打更激烈的篮球赛，你可以成为一支球队的队员，并加入到当地的比赛中。去你当地的体育中心和联合会，你可以获得加入一支球队或组建你自己的球队的信息。

Getting started - equipment
One of the great things about the game is that apart from having a basketball, you require very little other equipment to play. However, as basketball involves a lot of running and jumping, it can also be wise to have the following:
• Basketball or sports shoes that provide good ankle support.
• Mouth guards.
• Protective knee and elbow pads.
开始吧——设备篇
篮球运动的一大好处是除了要个球外，你几乎不需要其它的器械了。然而，篮球运动包含很多的跑和跳，所以如果有以下装备将会是非常明智的：
提供很好脚踝支持的篮球鞋或运动鞋。
牙套。
护膝和护肘。

Basketball and children
Basketball is a great way for kids to get active and have fun. ‘Aussie hoops’ is a national introductory basketball program for primary school children, started by Basketball Australia and the Australian Sports Commission.

Aussie Hoops provides primary school girls and boys of all ages, abilities and skill levels, with the opportunity to play basketball and develop sport and social skills in a safe environment.

The program is delivered at local schools, community centres and local stadiums throughout Australia, by local associations and trained professionals. To find your local association, contact Basketball Victoria on (03) 9927 6666.

篮球和儿童
篮球是一种很好的办法可以使孩子变得积极和玩得开心。“澳大利亚篮圈”是一项由澳大利亚篮协和澳大利亚体育组委会发起的，针对小学儿童的全国性篮球普及项目。

“澳大利亚篮圈”为小学的各年龄阶段、各种能力和技术水平的儿童提供了打球和在安全环境下提升体育和社交技能的机会。

该项目由当地协会和专家在澳大利亚的当地学校、社区中心和当地体育馆实行。拨打维多利亚篮协电话（03）9927 6666，就可以扎到你当地的协会。

Some general tips
Suggestions include:
• Adults should check with their doctor before taking up basketball.
• Be aware that basketball is a fast-action game with lots of running, jumping, pivoting and twisting, so injuries and accidents can happen easily.
• Basketball puts a lot of stress on the legs, especially the knees and ankles, and puts pressure on tight shoulders.
• Protect yourself by becoming strong and flexible, as basketball is a very physically demanding game.
• Warm up and stretch your muscles and joints before hitting the court. Also cool down and stretch after playing.
• Make sure you have plenty of fluids on hand and rehydrate regularly.
• Don’t overdo it (this will depend on your age and condition). Mix it up with other low impact sports.
• While playing in a full team competition is great, you can also have fun and benefit from a small space, a basket and a game of one on one.
一些总体上的建议
建议包括：
成人在打篮球之前应接受医生的检查。
必须意识到：篮球是一项高速运转的运动，涉及到很多的跑、跳、转和扭，所以受伤和意外是很容易发生的。
篮球运动给腿施加了很多压力，尤其是在膝盖和脚踝处，同时也对紧绷着的肩膀施加了压力。
使自己变得更强壮、更有灵活性，从而保护自己，因为篮球是一项对身体要求很高的运动。
在上场打球之前要热热身，伸展你的肌肉和关节。同样，下场的时候要冷静下来，并做做伸展。
确保你带了足够的液体饮料，并定期地补充水份。
不要过分地打篮球（这依赖于你的年纪和状况）。打篮球要混合着其他低强度的体育项目。
在完整的团体比赛中打球是件很好的事，但你也可以在小地方上通过一对一篮球获得乐趣和从中获益。

from:http://www.betterhealth.vic.gov.au/BHCV2/bhcarticles.nsf/pages/Basketball_health_benefits?open
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