<p><strong>3. Glute Rolling: </strong>Dapatkan di atas rol busa Anda, nyalakan kaki kanan Anda di atas kiri ke bentuk empat angka, dan gulung area pinggul itu bolak-balik. Arahkan ke bintik -bintik ketat, lalu ganti sisi.</p> <p><strong>4. IT Band Rolling: </strong>Silangkan kaki belakang Anda ke depan untuk stabilitas, dan berguling ke atas dan ke bawah di sepanjang sisi kaki Anda. Gulung ke bawah tepat di atas lutut, dan pastikan untuk bernafas melalui ini. Beralih sisi.</p> <p><strong>5. Quad Rolling: </strong>Berbaring telungkup dengan rol busa Anda di bawah paha depan Anda, dengan kaki lainnya ke samping. Mulailah tepat di atas tutup lutut dan naik dan turun dengan roller. 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