You can do chest push-ups, bench presses or bird movements with dumbbells. Remember to do it in a standardized way. When you do it, you don't need to ask for the number quickly. You should slow down slowly and fully stimulate your muscles, which will be effective. It takes about 2 ~ 3 seconds to make one.

The most common thighs are running, squatting and leapfrog, which are not going to the gym, and as long as you stick to it well, these are not worse than going to the gym.