When we asked what you liked from last year's fitness challenges, many of you said that you enjoyed having something new to add to your routine. So we'll continue the challenges in 2019 by highlighting some under-appreciated exercises.

谈及去年比较钟意的健身挑战时，很多人表示，他们享受在日常健身习惯中加入新活动的挑战。所以，2019年我们将继续这些挑战，突出介绍一些不受重视的锻炼。

First up: jump rope! Just a short stint¹ of jumping will get your heart pumping quickly, which makes it great for a cardio option during HIIT or circuit workouts. Boxers² will jump rope for minutes on end as a cardio exercise, but if you're new to the exercise, start with 30 seconds at a time and see how you feel. (I'll have sore calves³ tomorrow, and I don't think I'll be the only one.)

首先出场的是：跳绳！只需跳一会儿，你的心脏就会快速跳动，因此在高强度间歇训练或循环训练的有氧运动中，跳绳是个不错的选择。拳击手会连续跳绳几分钟（有氧运动），但如果你只是刚开始了解这一运动，那可以每次跳30秒，看看感受如何。（明天我会小腿酸痛，肯定有别人和我一样。）

What kind of jump rope do I need?

我需要哪种跳绳？

Any kind will do, at first. I got one for $5 at Target that has a gadget⁴ in the handle to count your jumps. The gadget broke instantly but the rope still works!

一开始的时候，任何跳绳都可以。我在Target超市用5美元买了一根，这根跳绳的手柄处有一个计数器，能记录你跳了多少个。没用多久，这个计数器就坏了，但跳绳还可以继续用！

If you're going to buy a rope specifically for fitness, consider one of the thin light ones that Crossfitters and boxers like. The thinner the rope, the faster it can whip through the air. That means you have a better chance of being able to do double-unders, where you swing the rope twice for each jump.

如果你打算买一根专门用于健身的跳绳，那可以选择混合健身者和拳击手喜爱的轻薄跳绳。跳绳越细，挥动跳绳的时间就会越短。这意味着你甚至可以跳双飞，也就是脚跳一下，手却要甩两下。

How long should it be?

跳绳的长度？

Stand on the middle of the rope, and pull the handles up toward your shoulders. The tops of the handles should be about armpit height. A longer rope (shoulder height) is okay for beginners, but if you want to get the rope going really fast, you may prefer it a little below armpit height. You'll figure this out as you go along.

站在跳绳的中间部位，将手柄向上拉至肩部。手柄顶部的高度应大约位于腋下。对于初学者而言，更长些的跳绳（肩部高）也是没问题的，但如果你想快速挥动，那最好还是选择略低于腋下高度的跳绳。慢慢跳，你会意识这一点的。

I have a rope, now what?

我有跳绳，现在需要做什么？

For this week, just get to know it. Try jumping for 30 seconds (or for 50 jumps, if you'd prefer to count) and then take a rest. If you do workouts that include push-ups and the like, jumping rope is a good way to get your heart pumping between sets. Give it a try and we'll be back next week with more.

这周你只要做到了解它就行了。试着跳30秒（或者跳50个，如果你更喜欢这种方式），然后休息一会儿。如果你还做俯卧撑，那跳绳是在每组间歇时段让你的心脏快速跳动的好方法。试着跳跳吧，下周我们继续聊跳绳这个话题。