翻译关于跳绳的文章（中译英）

Skipping has a long history which began in Nan Song dynasty.It used to be a "courtyard game",and the developed into a folk competition.Now, skipping is usually used as an auxiliary exercise in some sports training.It's also a method for professional boxers to improve the strength of their legs.

If you want to skip, you have to control the time and intensity of this practise.If you skip fast and continuously,you'd better take a break every ten minutes,or your heart can harly bear it.If you skip with intermissions,you'd better take your break every thirty minutes.You should practise skipping according to your body condition and need, do not force yourself to achieve certain standard.

Skipping is a rather fierce outdoor sport,so you have to get enough warming-up before skipping,especially for the ankle, wrist,shoulder and elbow joints.Begin slowly,and gradually speed up.You can skip as slow as 60-70 times per minute,and as fast as 140-160times per hour.When you skip outdoor in winter,you may sweat, so remenber to put on your coat immediatly after skipping.Skipping is not only a game for children,its a good way to improve your physical condition.下一句一看就是中国七八十年代那种话，我翻译不了．．．翻的不好，凑合．