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Quay tr? l?i v? trí c? c?a b?n trong t? th? plank cao, sau ?ó l?p l?i ??ng tác ch?ng ??y.V?t th??ng trên b?u ng?c s? ???c khâu c? ??nh b?ng ch? sinh h?c, g?n b?ng g?c ?? tránh nhi?m trùng.Nh?ng ph? n? ?ã nâng ng?c b?ng túi ??n ??u cho bi?t h? c?m th?y t? tin và tho?i mái v?i c? th? mình h?n. Th?c t? thì ?ây là ph??ng pháp ph? bi?n