<p><strong>3. Валцуване на глуте </strong>Качете се отгоре на ролката си с пяна, пресечете десния крак отгоре вляво във фигурна форма на фигурата и разточете тази зона на тазобедрената става напред-назад. Заплайте на тесни петна, след това превключете страни.</p> <p><strong>4. IT Band Rolling: </strong>Прекосете задния крак отпред за стабилност и се търкаляйте нагоре и надолу отстрани на крака. Намотайте се до малко над коляното и не забравяйте да дишате през това. Превключете страни.</p> <p><strong>5. Quad Rolling: </strong>Легнете с лице надолу с валката си от пяна под вашите четириноги, с другия крак настрани. Започнете точно над капачката на коляното и работете нагоре и надолу с ролката. 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