<p><strong>3. Glute Rolling: </strong>Dapatkan di atas roller buih anda, lintaskan kaki kanan anda di atas kiri ke dalam bentuk angka-empat, dan lancarkan kawasan pinggul ke belakang dan sebagainya. Bergerak di bintik -bintik yang ketat, kemudian beralih sisi.</p> <p><strong>4. Ia bergulir band: </strong>Salurkan kaki belakang anda ke hadapan untuk kestabilan, dan gulung ke atas dan ke bawah di sebelah kaki anda. Gulung ke atas lutut, dan pastikan anda bernafas melalui ini. Bahagian suis.</p> <p><strong>5. Quad Rolling: </strong>Berbohong dengan roller buih anda di bawah quads anda, dengan kaki yang lain ke sisi. Mulakan tepat di atas topi lutut dan jalankan ke atas dan ke bawah dengan roller. 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