LUNGE
I-Lunge ayisona isivivinyo sokwehlisa idolo ngokujula ngangokunokwenzeka, kodwa ukuzivocavoca okugcina indlela ye-pelvis namadolo yonke indlela ngonyawo olulodwa.
I-Lunge iwukuzivocavoca umzimba okunomlenze owodwa ongezansi lapho uya phambili ngonyawo olulodwa, wehlisa umzimba wakho, bese uphusha phansi ngonyawo lwakho lwangaphambili bese ubuyela endaweni yokuqala. I-quadriceps femoris kanye nemisipha ye-gluteal yomlenze wangaphambili ihileleke kakhulu, futhi ama-hamstrings, ama-adductors, i-gluteus medius, amathole, nemisipha ezungeze i-torso isebenza ndawonye ukuze kugcinwe amadolo ne-pelvis engashintshi. Ngakho-ke, umgomo walokhu kunyakaza awukona ukubopha idolo langaphambili ngemuva kwezinzwane noma ukuphoqelela idolo elingemuva ukuze lishaye phansi, kodwa ukusukuma futhi ngaphakathi kwebanga elingenabuhlungu lonke unyawo lwangaphambili luzinzile futhi idolo lilandela isiqondiso sonyawo. Ocwaningweni lwe-biomechanical lwephaphu eliya phambili, izimfuno zemishini ezinqulwini nasemaqakaleni zanda njengoba isisindo sikhula, futhi ukusebenza kwemisipha ephakeme emisipha embalwa engezansi yomzimba kwabonwa lapho ubude besinyathelo bubude. Nokho, lokhu kuqhathaniswa nesampula yabantu abadala abanempilo ngaphansi kwezimo zokusebenza ezichaziwe. Amagxathu amade noma ukujula okukhulu akusho ukuthi ukuphindaphinda kuphephile noma kungcono kuwo wonke umuntu. I- Kulo mhlahlandlela, sisebenzisa indinganiso yokuqala ngobude begxathu eligcina ukuqondana kwe-torso, i-pelvis, nedolo langaphambili, nokulawula ukubuyela esigabeni sonyawo lwangaphambili ngekhwalithi efanayo nesigaba sesinyathelo.
- Imisipha eyinhloko
- Ama-Quadriceps, ama-glutes
- Imisipha esekelayo
- Izintambo, ama-adductors, i-gluteus medius, amathole
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Phambili Lunge
Idolo langaphambili alikwazi yini ukuba phambili kwezinzwane?
Lona akuwona umthetho ophelele osebenza kubo bonke abantu, ubude bezinyathelo, noma ubukhulu bomzimba. Izinqubo ezibaluleke kakhulu ukuthi lonke unyawo lwangaphambili luhlala phansi, idolo langaphambili lilandela isiqondiso somunwe ophakathi, futhi i-pelvis ingalawulwa ngaphandle kobuhlungu noma ukungazinzi. Uma uphakamisa izithende zakho noma uncikise umzimba wakho ngokweqile ukuze uphoqe ukuma kwedolo lakho emuva, lungisa ubude bakho nokujula.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola indawo ephansi nendawo ezungezile kuqala
Qala endaweni engasheleli, engasheleli futhi uvumele isikhala siye phambili nangemuva. Ngaphambi kokuphakamisa ama-dumbbell, kancane kancane hambela ohlangothini olulodwa ngomzimba wakho ongenalutho futhi uhlole ukuthi izinyawo zakho zizofika kuphi kanye nebhalansi yakho. Qala isethi yakho yokuqala yokusebenza ngama-dumbbell alula noma izivivinyo zesisindo somzimba ukuze unganyatheli noma usonte i-torso yakho ekuphindaphindeni kokugcina.
- 2
Izinyawo ezihlelayo, i-pelvis, futhi ubuke ekumeni kokuma
Beka izinyawo zakho kahle phakathi kobubanzi bezinqulu zakho futhi ungaguquli isisindo sakho onyaweni olulodwa. Dala i-torso ekhululekile izimbambo zakho zihlezi okhalweni lwakho, futhi ugcine amehlo akho ephuzwini eliphambi kwakho. Bamba ama-dumbbell nhlangothi zombili ngaphandle kokugoba izihlakala zakho, kodwa ungaqinisi umzimba wakho ngokudonsela amahlombe akho ezindlebeni zakho.
- 3
Nyathela buthule ngonyawo lwakho lwangaphambili ukuze uthole igxathu elizinzile
Lapho uthatha igxathu eliya phambili, ungagcini nje ngokubeka isithende sakho siqine, kodwa vumela unyawo lwakho lonke luthole phansi buthule. Setha ubude besinyathelo bube bubude obukuvumela ukuthi ulawule idolo lakho langaphambili ne-pelvis ngaphandle kokuphakamisa lonke unyawo lwangaphambili lapho wehla. Ungaphoqi ubude bezinyathelo zakho ngomthetho owodwa othi idolo lakho langaphambili kufanele lihlale lingemuva kwezinzwane zakho, kodwa qiniseka ukuthi idolo lakho lihamba ngendlela efanayo nozwane lwakho oluphakathi.
- 4
Yehla ngenkathi ugcina unyawo lwangaphambili ne-pelvis
Hogela bese ugoba womabili amadolo nezinqulu ukuze wehlise umzimba wakho phansi. I-torso yakho ayidingi ukuba ibanjwe iqonde ngokuphelele, kodwa ungagobi umhlane wakho noma utshekise i-torso yakho ohlangothini olulodwa ukuze udale ibhalansi. Idolo elingemuva lingasondela kancane phansi, kodwa akudingeki lilithinte, futhi lehla kuphela ngaphambi kokulahlekelwa ukulawula unyawo lwangaphambili, idolo, ne-pelvis.
- 5
Ibheka ukuthi idolo langaphambili lilandela isiqondiso sonyawo yini
Qinisekisa ukuthi uhlangothi lukazwane olukhulu, uhlangothi lozwane oluncane, nesithende sonyawo lwangaphambili konke kuzwakala phansi endaweni ephansi kakhulu. Uma idolo lakho langaphambili liwela ngaphakathi noma liphushelwa ngaphandle, uma i-pelvis yakho iwela ohlangothini olulodwa noma uma unyawo lwakho lwangaphambili luphakanyiswa, ngeke ukwazi ukwehla ngokuqhubekayo. Uma uzwa ubuhlungu obubukhali, ukungagxili, noma ukuba ndikindiki emadolweni noma ezinqulwini, yima ngokushesha futhi unciphise ububanzi bakho, ubude besinyathelo, nomthwalo.
- 6
Buyela endaweni yokuma ngokuphusha phansi ngonyawo lwangaphambili
Exhale bese ucindezela lonke unyawo lwangaphambili phansi ukuze ubuyele endaweni yokuqala. Ungagxumi ngonyawo lwakho olungemuva noma ngokuzumayo ukhiye idolo lakho langaphambili ukuze udale i-kickback. Ngemva kokuba izinyawo zombili zizinzile endaweni yokuma futhi, qala ngakolunye uhlangothi. Uma ubude besinyathelo, ukujula, kanye nesivinini somzimba kuhluke kakhulu kwesokunxele nakwesokudla, beka phambili uhlangothi olulawulekayo ngaphezu kwenani lezimpinda.
STEP & BASE
Ubude be-Stride akuyona inombolo enqunywe kusengaphambili, kodwa indawo yokusebenza engagcina lonke unyawo lwangaphambili kanye ne-pelvis ndawonye.
Uma ubude begxathu lephaphu eliya phambili bufushane kakhulu, idolo langaphambili lizoqhubekela phambili ngokushesha endaweni ephansi, futhi uma lide kakhulu, kungase kube nzima ukulawula unyawo lwangaphambili, i-pelvis, kanye nomzimba ngesikhathi esisodwa. Ucwaningo luye lwabonisa ukuthi izinyathelo ezinde ziholela ekusebenzeni okukhulu kwemisipha emisipha embalwa ephansi yomzimba, kodwa lokhu akusho ukuthi izinyathelo ezide ziyisiqalo esingcono kuwo wonke umuntu. Uhla lwamanje lokunyakaza, ibhalansi, ukunyakaza kweqakala, nobude begxathu elikuvumela ukuthi usukume futhi ngaphandle kokuphakamisa unyawo lwangaphambili ngaphansi komthwalo we-dumbbell kuza kuqala.
Umthetho wokuthi idolo lakho langaphambili akufanele lidlule ezinzwaneni zakho awusebenzi kuzo zonke izilinganiso zomzimba nobude bezinyathelo. Esikhundleni salokho, gcina lonke unyawo lwangaphambili phansi, gcina idolo libheke kuzwane oluphakathi, futhi ubuke ubuhlungu, ukungazinzi, noma ukujikeleza okubukhali kwe-pelvis. Uma uthola indawo entsha yonyawo isikhathi ngasinye, zilolonge ukunyathela endaweni efanayo nomzimba wakho futhi ngaphambi kokwengeza ama-dumbbell.
Iphuzu elibalulekile: Hlola manje: Unyawo lwangaphambili olugcwele phansi Idolo langaphambili libheke kuzwane oluphakathi Inqulu engasuki ohlangothini olulodwa Unyawo lwangemuva lusiza ngokubhalansisisa kodwa aluthathi indawo yonyawo lwangaphambili.
DEPTH & TRUNK
Ukujula akusho ukuphinda uthole impendulo engcono, futhi ukugcina umzimba wakho umile akusho ukuthi kufanele umise i-pelvis yakho.
Ephahleni, akudingekile ukuthi idolo lakho langemuva lithinte phansi noma idolo lakho langaphambili libe kuma-degree angama-90 ngqo. Imihlahlandlela yokuzijwayeza yomtholampilo nayo incoma ukuya ekujuleni okulawulekayo kuphela. Lapho unyawo lwangaphambili luphakanyiswa noma idolo langaphambili liqala ukuwela ngaphakathi, futhi isikhundla se-back back, i-pelvis, nentamo sishintsha, kunzima ukubona ububanzi obujulile njengokuphindaphinda ukunyakaza okufanayo.
I-torso ingase ibheke phambili kancane kuye ngokunyakaza kwe-hip neqakala kanye nobude bonyaka. Uma uzama ukuyifriza ime mpo ngokuphelele, ungase ugcine usunxephezela ngokuphakamisa izithende zakho noma unwebe kakhulu umhlane wakho ophansi. Ngokuphambene, ngokuzumayo ukugoqa i-torso yakho phambili noma ukuphendukela ohlangothini olulodwa ukuze ugweme ama-dumbbells kuwuphawu lokulahlekelwa ukuqondanisa. Yehla kancane phakathi kwebanga elingashintshi kakhulu ubudlelwane phakathi kwezimbambo zakho ne-pelvis, bese ukhetha ukujula okukuvumela ukuthi uhlehle ngonyawo lwakho lwangaphambili.
RETURN & LOAD
Ukuphakamisa ama-dumbbell kuwukuqhubekela phambili ngemuva kokuthi ukulawula unyawo lwangaphambili sekuzuziwe, imithwalo esindayo iyisimo esihlukile.
Iphaphu eliya phambili liyimpinda eyodwa, hhayi endleleni eya phansi kuphela kodwa nasendleleni ebuyela endaweni yokuqala ngokuphusha phansi ngonyawo lwangaphambili. Ukuhlola kubonise ukuthi ukulayisha kwangaphandle okukhushuliwe kungakhuphula kakhulu izimfuno zemishini enqulwini naseqakaleni, kodwa lezi zingama-avareji kuzo zonke izimo zokubamba iqhaza kanye nesisindo. Ngakho-ke, umbandela wokwandisa isisindo se-dumbbell akukhona ukujula noma ukukhathala kwangemva kokuzivocavoca, kodwa ukuthi indlela yonyawo lwangaphambili, idolo, ne-pelvis ingahlehliswa ngesivinini esifanayo kuzo zombili izinhlangothi kwesokunxele nakwesokudla.
Uma unyawo lwakho lwangaphambili lungena noma luphuma kuma-reps ambalwa okugcina, ukhahlela kanzima ngonyawo lwakho lwangemuva ukuze ume, noma ama-dumbbell aqala ukushaya imilenze yakho, umthwalo wakho wamanje ungase ube ngaphezu kwalokho ongakwazi ukuwulawula. Okokuqala, yenza inani elimisiwe lokuphindaphinda nge-bodyweight noma ama-dumbbell alula, wonke anekhwalithi efanayo. Bese wengeza ama-reps noma umthwalo ngama-increments amancane, kodwa hhayi kokubili ngosuku olufanayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Nyathela ngokuqinile onyaweni lwangaphambili bese ucindezela idolo ungene ngokushesha.
- Lokho okubonayo
- Isithende sishaya ngokuduma okukhulu, idolo liya phambili ngokushesha ngaphambi kokuthi yonke ingaphambili lizinze.
- Imbangela engaba khona
- Ukwehla nokwenyuka kwenziwa ngokunyakaza okukodwa kokuxhamazela, ngakho-ke asikho isikhathi sokuhlola ukuma konyawo lwangaphambili, idolo, ne-pelvis.
- Indlela yokulungisa
- Ngemva kokuthinta buthule unyawo lwangaphambili, thola ibhalansi yakho kafushane bese wehla. Beka phansi ama-dumbbell bese uphinda indawo efanayo yonyawo emzimbeni wakho ukuze unqume ubude besinyathelo.
Idolo langaphambili liwela ngaphakathi
- Lokho okubonayo
- Uma wehla noma ubuya, idolo langaphambili linyakaza ngokucijile libheke kuzwane omkhulu, bese i-pelvis iwela ohlangothini olufanayo.
- Imbangela engaba khona
- Kubude besinyathelo / ukujula / umthwalo wamanje, unyawo lwangaphambili nendawo ye-hip ayilawuli ukuqondiswa kwedolo.
- Indlela yokulungisa
- Jikisa kancane idolo lakho langaphambili lapho uzwane lwakho oluphakathi nendawo lubheke ngakhona, futhi wehlise kuphela lapho ungakwazi ukugcina lokho kuqondanisa. Nciphisa amagxathu akho noma ubuyele esigabeni sesisindo somzimba.
Isithende noma ngaphandle kwamakheshi onyawo lwangaphambili
- Lokho okubonayo
- Ezindaweni eziphansi kakhulu, isithende siyantanta noma unyawo lutshekela ngaphakathi noma ngaphandle, okwenza lonke unyawo lwangaphambili lulahlekelwe umhlaba.
- Imbangela engaba khona
- Ubude be-Stride noma ukujula kukhulu kunokunyakaza kwamanje kwe-ankle/hip joint kanye nebhalansi, noma isisindo somzimba asatshalaliswa kulo lonke unyawo lwangaphambili.
- Indlela yokulungisa
- Yeka ukujula futhi ubheke ukufinyelela okugcwele ngezinyawo. Lungisa indawo yakho yonyawo lwangaphambili kancane, kodwa ungagxili kakhulu izinzwane zakho ukuze uzinze unyawo lwakho.
Ukushaya idolo elingemuva kanzima phansi
- Lokho okubonayo
- Uma wehla, idolo elingemuva lishaya phansi bese kuqhaqhazela i-torso nama-dumbbell.
- Imbangela engaba khona
- Kuphakathi kokuthi ucabanga ukuthi idolo lakho elingemuva kufanele lithinte phansi ukuze uqedele ukuphindaphinda, noma awulawuli isivinini sokwehla kwakho.
- Indlela yokulungisa
- Idolo elingemuva lingama eduze naphansi noma lithinte kancane, kodwa asikho isidingo sokwenza umthelela. Shintsha isiqondiso endaweni ephakeme egcina ukulawula unyawo lwakho lwangaphambili, amadolo, nezinqulu.
Ikhahlela emuva ngonyawo lwangemuva esikhundleni sonyawo lwangaphambili
- Lokho okubonayo
- Uma usukuma, unyawo lwakho lwangemuva luphusha phansi ngamandla, umzimba wakho ugijimela phambili, futhi indlela yedolo lakho langaphambili nama-dumbbell inyakaza kakhulu.
- Imbangela engaba khona
- Kunokuba udale amandla nokulinganisela ngokuphusha phansi ngonyawo lwakho lwangaphambili, udala indawo yokuqala ngonyawo lwakho olungemuva.
- Indlela yokulungisa
- Okokuqala, thola umuzwa wokuphusha lonke unyawo lwakho lwangaphambili phansi bese ubuyisela umzimba wakho phezulu nangemuva. Uma unobunzima bokulinganisa, beka ama-dumbbell phansi futhi uzilolonge ngenkathi ubambe ukusekela kancane.
Dala ibhalansi ngokusonta i-torso yakho ngenkathi ubambe i-dumbbell.
- Lokho okubonayo
- I-dumbbell eyodwa ishwibeka kakhulu phambi kwethanga, futhi izimbambo ne-pelvis kuzungeza kuya onyaweni lwangaphambili noma ngakolunye uhlangothi.
- Imbangela engaba khona
- Umthwalo we-dumbbell yesokunxele nesokudla noma ubude begxathu bukhulu kunalokho okungakwazi ukulawula i-torso yakho ne-pelvis njengamanje, noma uphikelela enanini elifanayo lokuphindaphinda ngisho nangemva kokukhathala.
- Indlela yokulungisa
- Yehlisa ama-dumbbell abe yisisindo ongakwazi ukusibamba buthule eduze komzimba wakho. Yenza inombolo efanayo ohlangothini lwesobunxele nakwesokudla, kodwa uma uhlangothi olulodwa luwela ekuqondaneni kuqala, isethi iphetha ngalolo hlangothi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuma kokuhlukana komzimba nokubamba ukukhanya entweni esekelayo
Bamba kancane odongeni noma ukusekela okugxilile ngesandla esisodwa, beka izinyawo zakho emuva naphambili, bese ugoba futhi uqondise amadolo womabili ebangeni elincane. Okokuqala, funda ukuthi isiqondiso salo lonke unyawo lwangaphambili nedolo langaphambili siyagcinwa yini.
Iphaphu eliya phambili lesisindo somzimba
Kusuka endaweni yokuma, qhubekela phambili buthule ngonyawo olulodwa, ufike ngalo lonke unyawo lwangaphambili, bese wehla uye ekujuleni okulawulekayo. Gcina indawo yonyawo lwakho kanye nendawo yokubuyela ingashintshi izikhathi ezingu-6-10 ohlangothini ngalunye ngaphandle kwama-dumbbells.
Iphaphu eliya phambili elinama-dumbbell alula esandleni ngasinye
Bamba ngokuthula ama-dumbbell eduze komzimba wakho futhi ugcine ubude nokujula kwakho okukhona kwesisindo somzimba. Uma i-dumbbell ishaya umlenze wakho noma i-torso yakho iphenduka, thola ukulawula kusukela esinyathelweni sangaphambilini kuqala, hhayi isisindo.
Isinyathelo Esilawulwayo noma Ukuqhubeka Komthwalo
Uma izinyathelo kwesokunxele nesokudla, isiqondiso sangaphambili samadolo, nesivinini sokubuya kugcinwa kuwo wonke amasethi, lungisa ubude bezinyathelo noma ama-dumbbell ngokunyuka okuncane. Amagxathu amade akukona ukukhetha okungcono ngokuzenzakalela futhi asetshenziswa kuphela uma ukuqondanisa kwengaphambili ne-pelvis kugcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
1-3 izikhathi ngeviki, ingasetshenziswa ekuqaleni kokuvivinya umzimba okuphansi noma njengendlela yokuzivocavoca yomlenze owodwa ngemva kwama-squats noma ama-hip hinges. Okokuqala, hlola isikhundla sakho sonyawo lwesokunxele nesokudla futhi ulinganise nomzimba wakho, bese uqala umsebenzi osethwe ngomthwalo ogcina ukuqondanisa kwezinyawo zakho zangaphambili, amadolo, ne-pelvis kuze kube ukuphindaphinda kokugcina. Uma wenza izivivinyo ezibangela ukukhathala okubalulekile okuphansi komzimba, okufana nama-squats, ama-deadlift, noma ukugxuma, ngosuku olufanayo, kufanele uqaphele ukuthi usenawo yini amandla okulawula amadolo nezinqulu zakho ngaphambi kokwengeza ukujula kwe-lunge nesisindo se-dumbbell.
Inani
6–12 izikhathi kwesokunxele nakwesokudla
Ibanga elingagcina yonke indawo yangaphambili namadolo
Isethi
2–4 amasethi
60–120 imizuzwana yokululama ngemva kokwenza izinhlangothi zombili kwesokunxele nesokudla
Isivinini
1–2 imizuzwana yehla, imizuzwana engu-1–2 iyabuya
Ungaqalisi ukuphindaphinda okulandelayo ngokunyathela ngonyawo lwakho noma ukukhahlela emuva ngonyawo lwakho olungemuva
- Ngalo lonke unyawo lwangaphambili olusele phansi kanye nedolo langaphambili lilandela isiqondiso sonyawo kukho konke ukuphindaphinda, qala ngokukhuphula inani lokuphindaphinda phezulu kwebanga eliqondiwe.
- Khulisa noma ukulayishwa kwe-dumbbell noma ubude be-stride ngokukhuphuka okuncane kakhulu ngemva kokuba usuzuze phezulu kwethagethi yokuphindaphinda ngakunye kwesokunxele nakwesokudla kubude begxathu elifanayo nokujula kwawo wonke amasethi. Angizithumeli zombili ngosuku olulodwa.
- Uma idolo langaphambili liwela ngaphakathi noma unyawo lwangaphambili luphakamisa futhi unyawo lwangemuva lukhahlela phakathi noma umzimba uqala ukujikeleza, buyela ebangeni langaphambilini noma umthwalo wangaphambilini. Ukubuyisela indlela efanayo kuthatha indawo yokuqala ngaphezu kokuphindaphinda okujulile.
Imibuzo evame ukubuzwa
Ingabe idolo elingemuva kufanele lithinte phansi?
No. Ungakwazi ukusondeza idolo lakho elingemuva phansi noma ulithinte kancane, kodwa ukulithinta ngomthelela akuwona umgomo. Hamba kuphela ekujuleni okugcina ukuqondana konyawo lwakho lwangaphambili, idolo langaphambili, ne-pelvis, bese ukhetha ibanga elingashoni uma uzwa izinhlungu noma ukungazinzi.
Ingabe izinyathelo ezinde zihlala zingcono kuma-glutes?
Ucwaningo lubonise ukusebenza kwemisipha ephakeme emisipha embalwa ephansi yomzimba phakathi nezimo zezinyathelo ezide, kodwa imiphumela ayinqumi ukuthi yibuphi ubude besinyathelo obungcono kuwo wonke umuntu. Uma uthola ukuthi unyawo lwakho lwangaphambili luyaphakamisa noma ulahlekelwa ukuqondana kwe-hip/amadolo phakathi nokunyathela okude, igxathu elifushane, elilawulwa kakhulu lingase lifaneleke kakhulu kuwe ngalesi sikhathi.
Ngingaqala nini ukuphakamisa ama-dumbbell?
Engeza ama-dumbbell alula lapho ukwazi ukuphinda indawo yonyawo lwesokunxele nesokudla, isiqondiso samadolo angaphambili, kanye nesigaba sokubuyela ngokungaguquki ngenkathi ungafake zicathulo. Uma kufanele ushaye izinyawo zakho noma uguqule i-torso yakho ngemva kokuphakamisa ama-dumbbell, usesesiteji sokuzijwayeza ukulawula umzimba kunomthwalo.
Idolo lami libuhlungu. Ngingakwazi ukukulungisa ngamaphaphu?
Amaphaphu awumsebenzi wokumelana ojwayelekile futhi akuhloselwe ukuxilonga noma ukwelapha imbangela yobuhlungu bedolo lomuntu. Uma ubuhlungu buqhubeka noma uzwa ukuvuvukala, ukukhiya, ukungagxili, noma ukuba ndikindiki, funa ukuhlolwa kuchwepheshe wezokwelapha kunokuba ukhulise ubude besinyathelo sakho noma isisindo ngokwakho.
Ubufakazi nezinkomba
- 1. Riemann et al. - I-biomechanics ehlangene yephaphu eliya phambili ngaphansi kwezimo zokulayisha zangaphandle.
- 2. Escamilla et al. - Dlulisela phambili umsebenzi wemisipha yomzimba ophansi ngokuya ngobude begxathu kanye nokushintsha kwamagxathu
- 3. I-Mayo Clinic - Izinkombandlela zokwenza amaphaphu nokuqondisa kwamadolo
- 4. Escamilla et al. - Umthwalo ohlangene wePatellofemoral kanye nokuphakama kwesinyathelo emaphashini angaphambili nangemuva.
