Amathiphu okuhamba nge-Indoor kanye namasu

Okubalulekile ngokuhamba ngebhayisikili

Amakilasi okuhamba ngebhayisikili asekhaya angaba yisisekelo esikhungweni esikhulu sempilo yokuzivocavoca, futhi emadolobheni amakhulu, ama-studios ahamba ngamabhayisikili akhethekile ngokuvamile avame ukukhishwa ngamatshe. Kodwa ngenkathi ukuhamba ngebhayisikili kunendawo yonke emibuthanweni yanamuhla yokuzivocavoca-kukhona ngisho nalokho okwenzeka kuyi- TV ekhombisa ukuhlaziya ama-shenanigans abaqeqeshi abashayeli bebhayisikili kanye nabanikazi-isigaba sokuqala sokuhamba ngebhayisikili, i-Spinning, asikwenziwe ngempela ngo-1993.

Ngemuva kokuqala kwayo, noma kunjalo? Oh, indlela uhlelo lukhule ngayo futhi lushintshile. Lokho okwake kubhekwa njengethuluzi lokuqeqeshwa kwendawo yangasese labahamba ngamabhayisikili abanobucayi manje kunesikhalazo sokubamba ngokushaya okusekelwe ekubetheni , uhlu lwadlalwayo lokubulala, kanye nabaqeqeshi abadumile ababalandelayo kusukela e-studio kuya kwi-studio.

Umphumela uba uhlobo lokuzivocavoca olunamandla amakhulu okuhlala-hhayi kuphela ngenxa yokukwazi ukubhekana nomdlali omusha ngamunye, kodwa ngoba unikeza imiphumela yokuthuthukisa impilo egcina abahlanganyeli bebuya ngokunye.

• Hamba Nge-Guide Eyisisekelo Yokusebenza Kwama-Cycling Workouts

• Ungayilahla Kanjani Isisindo Ngokuhamba Kwebhayisikili?

Kuyini Ukuhamba Ngokwemidlalo?

Ukuhamba ngebhayisikili yangaphakathi kuyindlela yokuzivocavoca kwenhliziyo-ngokuvamile ihanjiswa eqenjini-elilingisa ukuhamba ngebhayisikili. Ukuhamba ngebhayisikili yangaphakathi kubonisa isitayela esithile sokuhamba ngebhayisikili ehamba phambili evame ukubizwa ngokuthi "i-spin bike," nakuba "Ukuphenya" nokuthi "ukuqhuma amabhayisekili" empeleni kubhalwe amagama agama.

Ukuhamba ngebhayisikili yangaphakathi kuvame ukuhlinzekwa ngokuhlelwa kwezempilo, kepha ama-gyms amaningi ahlinzeka ngebhayisikili amalungu angakwazi ukufinyelela kuwo ukugibela i-solo. Lokho kusho, ngoba le ndlela yokuhamba ngebhayisikili yangaphakathi ihlukile kwezinye izitayela zokuhamba ngebhayisikili, kungumqondo omuhle ukuthatha amakilasi ambalwa ngaphambi kokuba uzame umsebenzi owodwa.

Abagibeli bebhayisikili bangakufundisa ukuthi ungabeka kanjani ibhayisikili yakho futhi usebenzise kakhulu ukuhamba ngakunye.

Izinto Eziphezulu Eziyishumi Ezizokwazi Ngayo Nge-Indoor Ekubuyiseleni

Ukuhamba ngebhayisikili yangaphandle, futhi ikakhulukazi amakilasi okuhamba ngebhayisikili eholwa abafundisi, kuyindlela enhle kakhulu yokuthuthukisa ukuqina komzimba wakho futhi uthuthukise amandla omzimba wakho ophansi. Njengazo zonke izinhlobo zokuzivocavoca, noma kunjalo, akulungile wonke umuntu. Nakhu okumele ukwazi ngaphambi kokuya ekilasini lakho lokuqala.

1. Amabhayisikili angaphandle ahamba ngebhayisikili asebenza ngokuhlukile kumabhayisikili omdabu

Sekukhulunywe kakade, kodwa kubalulekile ukuphawula futhi: Ukuklama nokuzizwa "kwamabhayisikili wangaphakathi kwamabhayisikili akuhlukile kumabhayisikili asendaweni yendawo, futhi lokhu kungahlukana kungathinta isipiliyoni sakho sokuzivocavoca.

Ngesinye, ukugibela amabhayisikili kuhloswe ukulingisa okuhlangenwe nakho okugcwele kwebhayisikili ngaphandle. Njengalokhu, isihlalo sincane kunebhayisikili yendawo yendabuko, futhi izibambo nezihlalo zingashintshwa ngokuqondile futhi ngokuzenzekelayo ukuze kube ngcono ukuma komzimba wakho nokugibela ukuhamba.

Lezi zici eziyisisekelo nazo zenza kube lula ukuba uhlale noma ume lapho ugibele, njengoba nje ungakwazi ngebhayisikili yomgwaqo.

Okubaluleke nakakhulu ukuthi umehluko wokuthi amabhayisikili aphethwe kanjani. Amabhayisikili asendaweni avamile afaka ama-motors kanye nezilungiselelo zekhompyutha ngokusebenza okulungiselelwe namazinga wokumelana ongawalungisa njengoba ugibela. Ngenkathi isebenza kahle, umphumela uwukuhlangenwe nakho kwe- "clunkier" okususa okunye kokulawula kwakho njengomgibeli.

Hlanganisa amabhayisikili, ngakolunye uhlangothi, ubonisa i-flywheel esindayo ngaphambili kwebhayisikili exhunywe ngqo ku-pedal. Le ndlela ifana nebhayisikili yendabuko, ebeka amandla okugwedla ezandleni zomgibeli-ngokoqobo. Umgibeli ulawula ijubane lokushaya kwesibindi ngasinye, kanye nokumelana kwe-flywheel, eqondiswa ngesandla nge knob noma isibambo. Umphumela ukulawula okuphelele phezu kokuhamba kwakho. Ungashintsha ngokuzenzekelayo ngaphandle kokumelana nanoma yikuphi-lapho i-flywheel ijikeleza ngokukhululekile, njengokungathi ugibele phansi kwe-hill-kuya ekumelaneni okukhulu okwenza kube nzima ukushintshela izinyawo, njengokungathi ukhuphukela entabeni ende.

Enye enye umehluko okumele uqaphele yikhono lamabhayisikili asekhaya ukuze "ulandelele" ukuhamba ngezinyawo ngebhayisikili ye-spin, njengoba nje nabashayeli bamabhayisikili bangakwazi ukuhamba ngezinyawo ngamabhayisikili abo. Ngempela, kufanele ube nezicathulo zakho zokuhamba ngebhayisikili (noma uziboleke esiteshini se-studio) ukuze uzisebenzise lo mmahluko, kodwa uma wenza, kushintsha isipiliyoni sokugibela.

Cabanga ngalokhu: Uma uhamba ngebhayisikili esiteshini ekuzivocavoca, cishe ugxile kakhulu ekusebenziseni "ukucindezela" okuphansi kwe-pedal ngayinye, ngoba yisenzo ongazilawula. Izinyawo zakho zimane nje "zigibele" ukunyuka okuphezulu kwezinyathelo zokuhamba ngezinyawo ngenxa yokuthi uzolahlekelwa phansi ukuhamba ngezinyawo uma uphakamise unyawo lwakho kude ne-pedal.

Uma, noma kunjalo, izinyawo zakho zihlelwe ezigciniwe, manje sezihanjiswe ebhayisikili, okwenza ukwazi ukuhlanganyela ngokugcwele ngokuzungeza konke ukuhamba-kokubili ukunyakaza okuphansi nokunyakaza okuphezulu. Umphumela uba amandla okwandisiwe kanye nokunyuka okunye futhi ukubandakanya ukubandakanya phakathi nokuhamba kwakho.

• Yeka ukuthi i-SoulCycle ne-Flywheel ibamba kanjani ngokumelene nomunye nomunye

• Indlela Yokuthuthukisa Isithombe Somzimba Wakho Ngokuhamba Ngesiyingi

2. Amakilasi Ayenamandla ... futhi ahlambalaza

Uma ungewona umsizi wokuzikhandla okukhulu, amakilasi okuhamba ngebhayisikili angeke abe ngawe. La makilasi aklanyelwe ukukuthatha ngokuhamba "ngendlela ehamba phambili" njengoba abafundisi bebiza izinguquko ezivamile ekumeni nasekuqiniseni, beqeqesha futhi behla uchungechunge lwezintambo ezivame ukuzwa umsindo wokukhala, izintambo ezithinta inhliziyo. Okuhlangenwe nakho kuyinhlanganisela yenselele kanye nenjabulo eyokushiya imilenze ekhukhumezayo nomzimba othungiwe. Futhi konke okuthukuzayo? Kuvame ukukhushulwa yinani elikhulu lamabhayisikili eligijimelwe esikhaleni esivinjelwe, bese lilayishwa izidumbu ezithumela umoya ophelelwe yisikhathi nokukhukhumeza okuningi, konke okwenza ukuba kube nakho okuhlangenwe nakho.

Kuyinto okuhlangenwe nakho abanye abantu abakuthandayo, kanti abanye abantu bayabondana.

Uma uthola ukuthi uyayithanda, kunezindaba ezinhle: Ungakwazi ukushisa phakathi kwamakhilomitha angu-400 no-600 ekilasini ngenxa yemvelo enzima yokuzivocavoca. Amanye ama-studios athi ungashisa ngisho nangaphezulu kwalokho, kodwa thatha lezo zilinganiso ngokusanhlamvu kasawoti. Inani langempela lamakhilori ozoshisa likhulu kakhulu futhi lihluka ngokususelwa ekuphakameni kwakho, isisindo, ubulili, ubukhulu besisindo, nobudala, kanye nokuthi unzima kangakanani ukuzicindezela ngesikhathi sokuzivocavoca. Zama ukusebenzisa i-calculator ye-calorie burn burnator ukuze uthole isilinganiso esingcono sokuphakama nesisindo sakho.

3. Amakilasi e-studio angaba yimpumelelo

Ama-gyms amaningi amakhulu anikeza amakilasi okuzivocavoca amaqembu njengengxenye yobulungu noma imali ekhethiwe yenyanga nyangazonke. Okufanayo akukwazi ukushiwo ngama-studios athile. Ngenxa yokuthi amakilasi okuhamba ngebhayisikili yilolu hlobo lwe-studio kuphela lwesinkwa nebhotela, abhadela i-premium ekilasini ngalinye, ngokuvamile ephakathi kuka-$ 20 no-$ 35, kuye ngokuthi studio nendawo.

Uma umcabango wokusebenzisa imali engu- $ 60 kuya ku-$ 100 ngesonto kumkhuba wakho wokuhamba ngebhayisikili wendlini yenza kube yinkinga, kunezindaba ezinhle. Ama-studio amaningi okuhamba ngebhayisikili anikeza uhlobo oluthile lwe-"class first free" inzuzo ukuze ukwazi ukuhlola-ukushayela umfundisi noma indawo ngaphambi kokukhipha imali eningi. Futhi uma unquma ukuthi uthandana nalolu hlobo lwe-cardio, kunezindlela zokugcina imali kumakilasi we-studio .

4. Ifomu elifanele liyinkimbinkimbi ekusebenzeni

Yikholelwa noma cha, kukhona indlela engalungile nengalungile yokugibela ibhayisikili, futhi lokhu kuyiqiniso ngempela uma ugibele ibhayisikili ngamandla aphezulu. Isibonelo, ukuma okuncane kungaholela ekuhluphekeni kwamadolo ; Ukuthembela kakhulu ngebhayisikili yakho kunganciphisa ikhalori ukushisa njengoba unciphisa ukubandakanya imisipha; futhi ukwehluleka ukuphefumula kahle kunganciphisa ukugeleza kwegazi okwenziwe umoya okwenziwe emisipha yokusebenza, kubangele ukukhubazeka kokusebenza, isizungu, nezinye izimpawu ezingathandeki.

Kuyinto evamile ukungazi ezinye zamaphutha akho , yingakho kubalulekile ukulalela amanothi omfundisi wakho efomu. Ungahlola futhi ifomu lakho lemikhuba emibi , njengokuvumela izinyathelo zakho ukuba zigwede ngenkathi ugibele, futhi uqhubekele ekutheni ukuhamba ngendlela efanele, indlela efanele yokuma isikhundla sokuma , nendlela efanele yokuphatha i-cadence yakho .

5. Kukhona Indlela Elungile Neyiphutha Ukusetha Ibhayisikili Yakho

Enye yezinzuzo zokuhamba ngebhayisikili yangaphakathi yikhono lokulungisa izibhebhe zebhayisikili bese uhlala ukuze uvumelane nesakhiwo somzimba wakho. Njengoba akuzona zonke izidumbu ezifanayo, ngisho nezinguquko ezincane ukuphakama kwesihlalo noma izikhundla eziphambili / ezibuyela emuva ze-handlebars zingenza ukuhamba okunethezekile nokuphephile. Ukwenza kahle lezi zilungiso, noma kunjalo, akuzona njalo enembile. Lokhu kungenye yezizathu ukuthi kuwumqondo omuhle ukuthatha amakilasi ambalwa ngaphambi kokuqala ukugibela owodwa. Umfundisi webhayisikili weqembu angakusiza ulungise ibhayisikili yakho izikhathi ezimbalwa zokuqala ohamba ngazo, ukunikeza iziphakamiso namathiphu okuthola ukulungele wena ngokwakho .

I-pointer eyodwa enkulu: Uma uhamba eduze kwebhayisikili yakho, isihlalo kufanele sibe cishe ukuphakama okufanayo njengethambo lakho le-hip. Lokhu kuvumela ukunwetshwa okugcwele emadolweni ngesikhathi sokushaywa kwe-pedal ngayinye.

6. Isibopho Soreness Sivamile

Uma ungakabi ngebhayisikili ngesikhashana, ungase umangale ukuthola umuzwa onjengobuhlungu obunzima phakathi nezinsuku ezilandelayo ekilasini. Lokhu kuvamile. Ngenkathi ekuqaleni ungakhululekile, uzothola ukuthi awusakwazi ukuthuthukisa umuzwa ofanayo ovuthiwe njengoba umzimba wakho ukhula ujwayele ukuzivocavoca, okuzothatha amakilasi ambalwa. Kodwa-ke, uma ungathanda ukugwema ukuzwa isililo ngokuphelele, ungazama amasu ambalwa okugwema ubuhlungu .

7. I-Indoor ye-Cycling Etiquette iyinqobo

Njengoba nje kunemikhuba efanele yokuzivocavoca , kunemikhuba efanele yokuhamba ngebhayisikili, ikakhulukazi uma kuziwa emakilasini okuhamba ngebhayisikili. Ngokwesibonelo, kubhekwe ifomu elibi ukuphendula ifoni yakho ngesikhathi sekilasi, noma ukuhamba ngaphandle kokusula ibhayisikili lakho. Gxumela ezintweni eziyisisekelo ngaphambi kokuba uthathe isigaba sakho sokuqala, futhi uma uhambela esiteshini esisha, cela umfundisi uma kukhona imithetho ethile ye-studio okufanele uyenze kusengaphambili.

8. I-Indoor Bhayisikili inikeza izinzuzo eziningi

Ngemuva kwekilasi lakho lokuqala lokuhamba ngebhayisikili, ngeke ube nokungabaza ngekhono lomsebenzi wokwandisa izinga lokushaya kwenhliziyo ngenkathi wenza umzimba wakho ophansi ushise. Amakilasi nokusebenza kunzima kakhulu, futhi njengazo zonke izinhlobo zokuzivocavoca kwenhliziyo, ukuhamba ngebhayisikili kungathuthukisa umsebenzi wenhliziyo nephuzi futhi kusize ukuthuthukisa ukubunjwa komzimba. Izinzuzo azipheli lapho . Ukuhamba ngebhayisikili yangaphakathi kungabuye:

• Ukunciphisa izimo zezokwelapha ezingapheli , kuhlanganise nokucindezelwa kwegazi eliphezulu, uhlobo lwe-2 lwesifo sikashukela, ne-osteoarthritis
• Thuthukisa inkumbulo nokuqonda , okuholela ekukhiqizeni okukhulu komsebenzi
• Nika isandla ekulahlekeni kwesisindo
• Thuthukisa injabulo futhi uthuthukise imizwa
• Veza impilo yakho yesondo

Ngamafuphi, uma ujabulela ukuqeqeshwa futhi ulungele ukunamathela kulo (ukuvumelana ngokuyinhloko kuyisihluthulelo kunoma yiluphi uhlelo lokuzivocavoca), ukuhamba ngebhayisikili kungakhokha isikhathi esikhulu uma kuziwa empilweni nempilo yonke.

9. Akubona Bonke Abafundisi Noma Izifundo Ezidalwa Ezilinganayo

Njengoba kuphakama umkhuba wokuhamba ngebhayisikili, kwavela izikhukhula ezihamba ngamabhayisikili, izitayela, amafomethi kanye nabafundisi. Kuzo zonke izinto, amanye ama-studios nabafundisi bangcono kunabanye, futhi ngezinye izikhathi "kangcono" kuyindaba yokuthandayo. Isibonelo, amanye ama-studios ancike emculweni omkhulu futhi ashaywa ngokusekelwe, ngokusho kokudansa okufana nomdanso, kuyilapho abanye begxila kakhulu efomini yendiza yendabuko esekelwe ngesilinganiso senhliziyo, i-RPM (ukujikelezwa ngomzuzu), noma ama-watts. Ngokufanayo, abanye abafundisi banikeza ukupheka okucacile nokucwilisayo, kanti abanye banomthelela owedlula uketshezi wokugibela ibhayisikili. Kungumqondo omuhle ukuzama ama-studio amaningi noma abafundisi ngaphambi kokuxazulula okuthandayo noma ukukhetha ukuhamba ngebhayisikili akulungile kuwe.

Lalela Funda Kudivayisi kuphela Kwengeziwe Buka Kufakiwe 10 It's Possible to Overdo It

Ukuhamba ngebhayisikili, kusobala, kuyisenzo sokuzivocavoca. Kuyindlela yokuzithandela yokucindezeleka ngokomzimba, futhi ngokuqondile, kuyindlela yokuzithandela yokucindezeleka okukhulu ngokomzimba. Lokhu kusho ukulimala kungenzeka, ikakhulukazi uma uzishaya ucindezela kakhulu, uhluleka ukusebenzisa ifomu elifanele, noma unganaki ukubaluleka kokuphumula nokubuyiselwa. Kuhlale kubalulekile ukulalela umzimba wakho futhi ugweme ukuwuqeda, ikakhulukazi uma ususha. Nazi amathiphu ambalwa kanye nezixazululo zokuvimbela ukungalingani kwe-muscle , ukulimala ngokweqile, ukugula, kanye nokuzivocavoca okulandelayo:

• Thola Ukufudumala Ngaphambi Kokuhamba Kwebhayisikili
• Qinisekisa ama-Hips akho nge-Tide engcono
• Umzimba ophezulu uqondisa abagibeli bamahhashi
• Ukuvivinya Okuyisisekelo Sokwenza Okunamandla
• Indlela Yokugwema Ukuhamba Ngesithuthuthu-Isikhumbuzo Esithintekayo
• Indlela yokwenza i-Foam Roll Ngemuva kokuhamba kwakho
• Indlela Yokugwema I-Post-Cycling "I-Hangover"
• Ukubaluleka Kwebhayisikili Okupholile
• Umzimba ophansi unxusa emva kokuhamba kwakho
• Amathuluzi Wokubuyisela Okuthunyelwe

Amathiphu Okusheshayo Okulungiselela I-Class Yakho Yokuqala Yokuhamba Ngokwemidlalo

Uma usulungele ukunikeza ngebhayisikili yangaphakathi i-spin (i-pun ehlosiwe), cabanga ngalawa macebiso ngaphambi kokuhamba kwakho kokuqala.

1. Gcina i-Bike ku-Advance

Amakilasi okuhamba ngebhayisikili avame ukugcwalisa ngokushesha, ikakhulukazi kuma-studio athandwayo. Buza mayelana nenqubomgomo yokubhuka yebhayisikili yakho-abanye banenqubomgomo yokuqala yokufika, ngenkathi abanye bevumela abathintekayo ukuba bagcine amabhayisikili kuze kube ngesonto kusengaphambili. Uma uzibophezele ukuthatha iklasi ethile, qhubeka futhi ubhalise kusenesikhathi. Akukona lokhu kuphela okuzokuvimbela ekulahlekelweni uma iglasi ligcwalisa kusasa, kodwa kuzokusiza ukuba ukhethe ukuthi yiliphi ibhayisikili ozolithatha ngesikhathi sekilasi lakho. Lokhu kuhle uma ususha-ungakhetha ukufihla emgqeni ongemuva uma uzizwa uziqhenya, noma ungakhetha isihlalo phambi nangaphakathi uma ungathanda ukubona umfundisi ngokucacile .

2. Buza uma udinga ukuletha noma yini okumele uyifunde

Ezimweni eziningi, akudingeki ukuthi ulethe noma yini enye eklasini lokuhamba ngebhayisikili kunomzimba wakho namabhodlela amanzi, kodwa ngaso sonke isikhathi umqondo omuhle ukucela i-studio uma kuneziphakamiso zabashayeli. Ngokwesibonelo, bangase basikisele ukuthi nigqoke ama-shorts anezintambo noma ulethe ithawula elincane lokuthuthumela ukuze lihlale likhululekile futhi lomile.

3. Ushukela Ngaphambi Kokuya

Awufuni ukuya ekilasini leqembu lokuhamba ngebhayisikili ngesisu esingenalutho. Umzimba wakho udinga uphethiloli ukuze usebenze ngokwayo ngokusebenzisa ukusebenza okunzima, futhi uma uhluleka ukudla ngaphambi kwekilasi, cishe uzophela uzizwe ubuthakathaka futhi ukhathele.

Cishe imizuzu engu-30 ukuya ehoreni ngaphambi kwekilasi, qiniseka ukuthi ujabulela ukudla okuncane okufaka ama-carbs nama-proteine. Ngokwesibonelo, ungadla ishafu samasangweji e-peanut butter, i-protein bar, noma ibhanana kanye nocezu lwezinyosi.

Ngesikhathi ukhona, ungakhohlwa ukuhambisa amanzi. Hlela ukuphuza eyodwa kuya ezimbili izinkomishi zamanzi ngehora eliholele ekilasini, futhi uthathe ibhodlela lamanzi nawe ukuze uqhubeke ungena lapho ugibela. Kungumqondo omuhle ukuphuza ama-ounces amaningi amanzi njalo imizuzu engu-10 kuya kwemizuzu ngesikhathi sokuzivocavoca okukhulu.

4. Paka ukuguqulwa kwezingubo

Khumbula ukuthi amakilasi angaphakathi angama-sweaty, ama-sweaty? Akukho lutho olukhudlwana noma olungakhululekile kunokushayela ekhaya kusukela ku-studio yokuhamba ngebhayisikili egqoke izingubo ezigqokile. Letha izinguquko izingubo nawe ukugqoka emva ride yakho ... futhi ungakhohlwa izingubo zangaphansi ezihlanzekile!

5. Zethule kuMfundisi

Abafundisi bakhona ukuze basize. Bafuna ukwazi wena. Bafuna ukwazi uma usanda kubafundi ekilasini. Bafuna ukukwenza ukhululeke ngakho uzofuna ukuqhubeka ubuya. Uma ubonisa ekilasini kancane kancane bese uzethula kumfundisi wakho, konke okuhlangenwe nakho kwakho kuyoba ngcono. Ungacelwa usizo lokusetha ibhayisikili yakho nokuthi ngabe yini okumele uyiqaphele ngaphambi kokuthi ugibele, futhi ungakwazi ukuxhumana ngendlela ozizwa ngayo ngempendulo yakho. Isibonelo, uma ungafuni abanye ofunda nabo ukuthi basha, ungacela umfundisi ukuba angakunaki noma akulungisele ekilasini.

Izwi elivela

Ukuhamba ngebhayisikili yangaphakathi kuyindlela enhle kakhulu yokuthuthukisa ukuqina komzimba futhi ukwandise ukukhuthazela komzimba okuphansi, kodwa kuyinto enhle ukuxuba kwezinye izinhlobo zokuqeqesha ukuze kube nokuhleleka kokusebenza kahle. Ngokwengeza i-yoga, ukuqeqeshwa kwamandla, noma amanye amakilasi okuzivocavoca eqenjini lakho, uzonciphisa amathuba akho okulimala ngokweqile ngenkathi uthuthukisa ezinye izindawo zokuzikhandla, njengokuzivumelanisa nezimo namandla.

> Imithombo:

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> Lambourne K, uTomporowski P. "Umphumela wokuvuthwa kokuzivocavoca uvusa ekusebenzeni komsebenzi wokucabangela: ukuhlaziywa kwe-meta-regression." Ucwaningo lweBongo. http://www.ncbi.nlm.nih.gov/pubmed/20381468. 2010.

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