Simple muscle training without any equipment: 1 Push-ups exercise muscles including pectoral deltoid and trapezius triceps. You can also do weight-bearing push-ups, that is, press a heavy object on your body, such as a person, or it is more difficult, that is, put your feet up or put four benches on your limbs, which will increase the difficulty of formation and naturally increase the pull-ups. If you have a door beam at home, you can make it or a kitchen closet. Anyway, you have to support your body to do pull-ups on it. The muscles you exercise are the back muscles. 3. Jump hard. Every time you leap, you have to make great efforts to suck milk, and you have to squat down to the deepest position. Because squats form a big effect, you can practice your hips and abdomen, and then you can suddenly jump up and practice the explosive power of your legs. 4. Bending a bucket is to find a bucket you know and practice bending your arm, that is, shrinking your arm. Lift the bucket here. It's for biceps exercise. Of course, there are also heavy things in the bucket, such as water or gravel. Whatever you do, you should exercise the biceps brachii of your arm. In other words, you can lift the weight similar to that of a bicycle and learn to jerk the bicycle to the deltoid muscle, which is your shoulder. You can also use a bucket full of sand, an office chair or an empty gas tank TV instead, but the latter two are too dangerous, or riding a bike is safer unless you have confidence in your own strength. 6. The hard bucket is like an adjustable dumbbell, which is very popular in civilian fitness. So this time, you must lift the bucket to the maximum weight, then bend down in front of you and hold it with both hands. Then straighten up and bend down to do this action repeatedly. This action can be practiced to erector spinae and other waist muscles. 7. Lie on the table and paddle the bucket. A hand is stretched out, and there is a bucket or something under Zhuo. Pull the abdomen up. It's called rowing in a bucket. Of course, it can also be replaced with other heavy objects that can be pulled up, such as carrying boxes and food racks. Laban will change one side and the other. 8. The handstand arm bends and stretches. You should also understand that handstand arm support can reach the triceps of the shoulders. 9. Sit-ups need no explanation. You can add some weight, such as holding a full thing in front. A box or a 20-inch TV or something, because in your arms, you don't have to worry. Just get someone to give you a hand. 10 Lie on your back and lift your legs to 90 degrees, then put them down and lift them again. Like the one above, it's all about abdominal muscles. 1 1 Weightlifting and tiptoeing can train more than a dozen calf muscles, which can basically reach most parts of your body. In fact, it is important to find that after knowing the output of each muscle, you can design your own training methods and plans. Of course, these plans can only be regarded as leisure and fitness for business people. If you want to coordinate the development of a symmetrical system, you must go to the gym. But exercise is endless. In my opinion, fitness belongs to the public and everyone must exercise, so family fitness without equipment should also be a compulsory course for fitness enthusiasts, because fitness belongs to everyone. I hope that the landlord will further lay a good foundation for civilian fitness on this basis, which is really good.