壁球作为一项体育运动在世界范围内广受欢迎。壁球是一项室内运动，两位或者四位球员使用球拍击打空心的橡胶球在壁球场地中比赛。

壁球运动是一项快速发展的运动，对于心血管有莫大的好处。并且这项运动任何年龄段都可以玩，很容易上手。有许多改良的游戏类型和各种各样的设备可以用来适应各种规模和技能水平的运动，使壁球可以作为休闲或竞技运动。

Squash has even been recognized as the number one health and fitness sport.

壁球甚至被认为是头号健康和健身运动。

Top 10 Benefits of Playing Squash

壁球的十大益处

1 Develops agility 开发敏捷

Leaping, spinning, stopping, bending, jumping, sprinting and running are just some of the moves the body has to make in a game of squash. As such, the sport requires and fosters its players to be nimble. Doing these movements conditions squash athletes to be agile in being able to quickly stop, start, and change direction. Squash teaches quickness and equilibrium around the court, especially the power of the first explosive step and challenges speed by forcing you to move quickly while maintaining a strong and balanced position, which is required to hit a ball hard and accurately.

跳跃、旋转、急停、俯身、冲刺和跑步都是身体在一场比赛中必须做出的动作。因此，这项运动需要并培养其运动员的灵活性，并且这些动作会使运动员在急跑急停、开始和改变方向上变得更加敏捷。壁球需要在球场上保持速度和平衡，尤其是当你爆发力量迫使自己快速移动时，同时要保持准确的判断力和身体平衡，这是击球的必要条件。

2 Sharpens hand-eye coordination 加强手眼协调能力

Squash promotes good hand-eye coordination as repeatedly seeing the ball and adjusting your body and hand so you can hit it back under competitive stress forces the body to hone in on target and destination. The coordinated control of eye movement, hand movement and the processing of what you see to guide one’s reach boosts accuracy and promotes finesse of movement. Since hand-eye coordination tends to decrease when we stop participating in activities that foster this type of coordination, squash is a premier sport to ensure your coordination abilities are well-developed.

壁球运动促进良好的手眼协调能力，如反复观察球和调整身体和手，可以在有竞争的压力下，达到锻炼身体的目的。眼球运动、手部动作和你所看到的东西协调控制能提高运动的准确性和运动的敏捷性。当我们停止参与这种协调活动时，手眼协调能力会下降，所以壁球是一项确保协调能力充分发挥的首要运动。

3 Compels flexibility 增强柔韧性

Since the constant movement – particularly movement outside typical range of motion – is so often required in a game of squash, your joints and ligaments are able to stretch, promoting elasticity and blood flow in the body. If you can make a save by covering a good portion of the court with a deep lunge and a stretch of your racquet, you can save yourself energy and decrease your chance of missing the ball. Constantly playing squash will improve your flexibility, ensuring your muscles get the most stretch out of every game.

持续的壁球运动，会用到其它运动不涉及的范畴动作，而在一场壁球运动中却非常需要，这些运动会使你的关节和韧带得到拉伸，增强身体柔韧性和血液流动。如果你可以用灵活的步伐配合球拍覆盖球场尽可能多的地方，那么不但可以节省体力，还可以减少失球的次数。经常打壁球会提高你的柔韧性，确保肌肉在每场比赛中得到最大的伸展。

4 Pinpoints concentration 集中注意力

From the very start of the game, your eyes are sharply fixated on the ball at all times. Focusing where it hits and knowing where and how it will bounce back ensures mental and visual concentration, while your other peripheral vision concentrates on your opponent’s movements in hopes of catching them off guard.

从比赛开始，你的眼睛就要一直盯着球。你要确保精神和视觉集中，知道球在哪里和飞行路线，并用余光观察对手的动作和位置，找到突破对手的机会。

5 Imposes strength and fitness 增强力量和健身

Playing squash helps you gain power and the ability to apply force. In this case, it’s applying the swing of your racquet to hit the ball as hard, fast and accurate as you can. The strength required in a game of squash will help you tone your legs, arms and abdomen while the cardio involved in the face-paced game of squash will also help maintain a healthy weight. Using your lower and upper body muscles at the same time paired with the intensity of stop-and-sprint movements can burn a ton of calories – an average of 500 calories in 30 minutes.

打壁球可以帮助你获得身体力量和运动力量的能力。这样，你就可以用球拍快速、准确地击球。壁球的运动可以很好的锻炼腿部、手臂和腹部，与此同时进行的有氧运动可以帮助你保持健康的体重。在运动中不断的急停、跨步或者冲刺运动都会燃烧大量的卡路里——30分钟内平均消耗500卡路里。

6 Boosts cardiovascular health 促进心血管健康

Squash has you running, jumping, leaping, and diving for the ball so your heart and lungs are working at peak efficiency. An intense game of squash will keep your heart rate up at all times, making your heart muscle stronger as more blood pumps to the brain and the rest of your body. This boost endurance and stamina as more oxygen is supplied to the muscles.

壁球运动有跑步、跳跃、跨步、俯身等等都会使你的心脏和肺保持最高工作效率。一场激烈的壁球赛会使你的心率保持在较高的水平，心脏肌肉更加强壮，更多的血液泵到大脑和身体，当更多的氧气供应给肌肉时，无疑增强了耐力。

7 Coaches social skills 教练社交技巧

Because you need at least one other person to play squash, many squash centers and clubs offer friendly tournaments and games to ensure that those who are interested in squash have someone to play with, allowing squash players to meet and compete with one another. Gyms and clubs have a friendly environment which can provide players opportunity to make new friends.

无论是自己独自打球还是和朋友一起，壁球中心和俱乐部都会提供友好的打球环境和比赛。这样确保每一个热爱壁球的人都能与他人比赛，得到想要的锻炼。健身房和俱乐部的友好环境，为球员提供结新朋友的机会。

8 Improves self-confidence 提高自信心

After a game of squash, players develop a sense of accomplishment and confidence, regardless of whether or not you won the game. Knowing one has competed to the best of their physical ability – especially in a game so intense as squash – enables a boost in self-esteem and a feeling of sureness characterized by certainty of ability.

在一场壁球比赛后，不管是否赢得比赛，球员都会培养出一种成就感和信心。在壁球这样的激烈比赛当中，让一个人的体能最好的提升，能够增强自尊和自信以及他人的肯定感。

9 Ensures mental well-being 确保心理健康

If you are a beginner at squash, your practice is 95% physical and 5% mental. Once physical conditioning is improved, practice becomes 95% mental and 5% physical. Instead of focusing on catching your breath and not missing the ball, you can now focus on game strategy. Concentrating on the ball, your opponent and your surroundings will boost your mental alertness and spatial awareness.

如果你是一个刚开始打壁球的人，你练习的是95%的身体和5%的精神。一旦身体条件得到改善，练习就变成了95%的智力和5%的体力。现在你可以专注于游戏策略，而不是屏住呼吸，以防错过击球。把注意力集中在球上，你的对手和你周围的环境会提高你的思维敏捷性和空间意识。

10 Alleviates stress 缓解压力

Squash acts as a wonderful stress reliever, especially after a particularly demanding day. If your’re feeling angry or frustrated about work, home life or whatever else is grinding your gears, a round of squash can help you “squash out” those negative feelings by taking out all your anger on the court as you slam the ball as hard as you can against the wall. What comes next is a feeling of satisfaction and relief as your negative energy is used up for physical energy in the game.

壁球是一种很好的一种减压方式，尤其是特别紧张的一天之后。如果你对工作、家庭生活或其它任何事情感到愤怒或沮丧，一场壁球可以帮助你“消除”这些负面情绪。接下来是一种满足感和放松感，因为你的消极能量在球场中消耗殆尽。

文章来源于微信公众号【壁球生活】

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