尽量使两膝靠近床面，结束动作后，伸直两腿，抖动放松。
Tips: try to make two genu near the surface of bed, over the two legs, shaking unbend of relaxation.
如果它向你扑来，尽量使自己看起来尽可能的强大：挺胸，举手，伸直两腿。
If it does charge at you, try to make yourself look as large as possible: Stick out your chest, raise your arms, and spread your legs.
开始动作如图所示：两臂伸直，背部保持平直，两腿充分蹬伸，脚掌置于健身球的球体之上。
Start as shown with the arms extended, back flat, legs fully extended and the balls of the feet on the Swiss ball.
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