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I usually use those to eat a bit of peanut butter before and after working out. It's great energy booster and fills you up without eating a lot.
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The way I learned was it's all in your legs. You plant your feet about shoulder's length apart, lock your knees, and then move your hips side to side. It takes practice and not everyone is able to do it and actually good. I still look dumb, but it's fun!
