Fitness-Mad Foam Roller Podręcznik użytkownika - Strona 4

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QUaDRIcEPS

lie face down with the foam roller positioned underneath your thighs.

Bend your elbows so that your forearms are flat on the floor to support your weight, with your feet

suspended above the floor. Tensing your abdominals and keeping your core muscles tight, use

your arms to gently roll your body back and forward to move the foam roller from your pelvic

bone to just above your knees.

glUTEUS MaxIMUS

Sit on the floor with your legs straight.

Extend your arms to lift your glutes and place the foam roller underneath your buttocks and

bend one leg. Proceed to angle your body so that one buttock bears the brunt of your weight.

Move your glute back and forth across the foam roller and once finished, move your weight to

the other side and repeat.