1. Do push-ups: Push-ups are a good way to exercise chest muscles, triceps and triceps brachii. Try to keep your arms and shoulders in a straight line and your body in a straight line. Do 3 groups every day, each group 15-20.

2. Do pull-ups: Pull-ups mainly exercise back, biceps brachii and shoulder muscles. Pull up vertically on the crossbar, and then slowly descend. Do 3 groups every day, each group is 8- 12.

3. Do squats: Squats exercise thigh, hip and leg muscles. Keep the heel shoulder width, the knee does not exceed the toe, and squat until the thigh is parallel to the ground. Do 3 groups every day, each group 15-20.

4. Do sit-ups: Sit-ups exercise abdominal muscles. Lie on the ground, bend your feet, put your hands behind your ears and lift your upper body with abdominal strength. Do 3 groups every day, each group 15-20.

5. Do flat support: Flat support exercises core muscles, including abdominal, back and hip muscles. Keep your body straight and support your body with your arms. Hold this position for 30 seconds to 1 min. Do 3 groups every day for 30-60 seconds.

6. Do Russian twist: Russian twist exercises abdominal muscles. Sit on the ground, lift your feet, lean back, and hold dumbbells or bottles with both hands. Turn your upper body left and right and feel the contraction of your abdominal muscles. Do 3 groups every day, each group 15-20.

7. Do jumping push-ups: Jump push-ups exercise the muscles of arms, chest and shoulders. Do push-ups in the air and then land. Do 3 groups every day, each group is 8- 12.

8. Become a climber: Climbers exercise calf, thigh and hip muscles. Stand on the steps with one foot on the steps and the other foot on the ground. Then use the strength of the other foot to lift the foot up the steps, alternately. Do 3 groups every day, each group 15-20.

9. Make a wall backrest: the wall backrest exercises the muscles of thighs, buttocks and legs. Stand in front of the wall, hold the wall with both hands and keep your body parallel to the ground. Then push the body forward with leg strength until the body is parallel to the wall. Do 3 groups every day, each group 15-20.

10. Do stake side lift: Do shoulder and triceps exercises through stake side lift. Take a dumbbell or bottle in each hand and walk to the stake to keep your body parallel to the ground. Then lift the dumbbell to both sides with the strength of your arm until it is parallel to your shoulders. Do 3 groups every day, each group 15-20.

Note: When doing unarmed fitness, you should keep the correct posture to avoid injury. Rest 1-2 minutes between each exercise, and stretch your muscles properly after each exercise. At the same time, it is necessary to ensure adequate intake of protein and adequate rest to help muscles recover and grow.