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In this beginner's application find everything you need to learn how to do it 
A foam roller is a type of exercise equipment with a variety of uses. Typically, it is used for massaging muscles, working out knots, and releasing tension. Foam rollers also promotes blood flow, so using one is an effective way to warm-up before a workout. In addition to massaging your muscles, you can use it to make exercises such as planks, push-ups, and crunches more challenging.
So you've got a foam roller, but do you know how to use it? Do you know what it's actually doing and why it hurts? Here's some videos chosen carefully for you

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Foam Roller Guide

Ultima versione di Foam Roller Guide