I can't practice without equipment! 5 golden tricks to help you become the overlord behind!

Rowing on your back:

Lie on the ground, make a fist with your arms straight, put your hands at your sides, then bend your knees and land your feet.

Pull your hands to your chest with the strength of your shoulder bones, and then slowly return to the starting position.

Push-ups:

Lie on your back with your shoulders parallel to your wrists. Lift your body, straighten your hands and keep your joints locked, then slowly lower your body until your chest touches the ground.

Butterfly pull-ups:

Find a strong crossbar or doorframe, hold the crossbar with both hands, keep your hands straight, then bend your hands slowly, and lift up with your body until your chin can surpass the crossbar.

Trunk curl:

Sit on the ground, bend your knees, put your hands behind your back, roll along your spine, move your head and arms forward, and then come back slowly.

Hanging down:

Find a sill or rope to hang in front of you, hold it with both hands, pull down your shoulders and upper arms, and then slowly return to your original position.