<p><strong>3. Glute valcovanie: </strong>Dostaňte sa na hornú časť penového valca, prekročte pravú nohu vľavo do tvaru. Vznášajte sa na tesných miestach a potom prepnite strany.</p> <p><strong>4. To pásmo valcovanie: </strong>Prejdite si zadnú nohu dopredu kvôli stabilite a valte sa hore a dole po boku nohy. Prevráťte sa tesne nad kolenom a určite to dýchajte. Boky.</p> <p><strong>5. Quad Rolling: </strong>Ľahnite si tvárou dole s penovým valčekom pod štvorkolkami, s druhou nohou nabok. Začnite tesne nad uzáverom kolena a prepracujte sa hore a dole s valčekom. 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