Here is a plan for you to practice with your bare hands. Basically, you have practiced everything you want.

First, it's a matter of time, from half an hour to 45 minutes at a time. Warm up for five minutes before practice.

Second, planning,

1, push-ups, 10- 15 each group, 4-6 groups.

2. Buckling and stretching of parallel bars, 5- 10 for each group, and 2-3 groups.

3, pull-ups, this number is set by yourself, for example, you can only do 5 at a time, set yourself a task of 20, and then complete it in groups. No matter how much it is at a time, just eat it. Note that both forehand grip and backhand grip should be practiced. Forehand grip is mainly used to practice adductor dorsi, and reverse grip is mainly used to practice biceps.

4, sit-ups, 15-25 group, do 4-6 groups.

Try to be standard, in place, slow and not fast. Remember, you must be in place. One practice in place is better than a few that are not in place.

This is my own plan before, and it feels good, and the effect is as good as a dumbbell. I just can't practice the lower body, but I can run.