I don't have much time and conditions to go to the gym to exercise, so let's start with family fitness. At present, there are many instruments developed for unarmed fitness, and there are also many unarmed movements, which can be done all over the body.

Push-ups and hip lifts

Push-up posture, normal prone position, after getting up, raise your hips up and stretch your hips, which can stretch your arms and back.

Dog-style foot lift and hip lift.

Dog yoga, tiptoe hip lifting, stretching back.

Push-ups move sideways

Push-ups are good exercise for arms, abdomen, buttocks and legs.

Prone swing arm

Push-ups are supported by one arm and stretched by the other arm 180 degrees. Body balance exercise, arms and chest are better.

Side brace extension

Lying on your side, with one hand supporting your body and the other swinging 180 degrees, can effectively exercise your waist and arms, which is good for your balance.

Alternating plate support

An action is added on the basis of flat support, which can effectively increase the strength of arms and abdomen.