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. You can have a door beam at home, or the wardrobe at the kitchen counter is the other way around. Just to support your body, you can do pull-ups on it. The muscles that can be practiced are the back muscles. 3. Jump hard. Every time you jump, you should suck the milk hard, and the range should be large. You have to squat down to the deepest squat, because the squat forms a big effect to 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 arms, that is, contracting your arms and lifting the bucket. This is the second practice. Of course, the bucket is filled with heavy things, such as water or sand. No matter what you do, you exercise the biceps brachii of your arm, that is, you can lift heavy objects similar to bicycles, learn how to clean and jerk bicycles, and you can practice deltoid muscles, that is, shoulders. You can also use a bucket full of sand, a table, a chair or an empty gas tank TV instead, but the latter two are too dangerous. It is safer to ride a bike unless you have confidence in your own strength. 6 Buckets Hard-pulling buckets are like adjustable dumbbells, which are 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 movement can be practiced until erector spinae and other waist muscles are in a 7 prone position. The bucket paddled, with one hand on the table. There was a heavy object like a bucket lying under Zhuo and pulling it up. It's called rowing in a bucket. Of course, it can also be replaced by other heavy objects that can be pulled up, such as lifting boxes and vegetable racks. Laban can 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 box full of things in front or a 2. 0-inch TV or something, because in your arms, you don't have to worry. Just find someone to help you. 10 Lie on your back, raise your legs to 90 degrees, then lower them and raise them again. Same as the above item. 1 1, lifting weights on tiptoe, you can train more than a dozen calf muscles, and you can basically train most parts of your body to civilian fitness. I found that after knowing the output of each muscle, I can design my own training methods and plans. Of course, these plans can only be regarded as leisure and fitness for business people. If I want to coordinate the development of a symmetrical system, I will definitely go to the gym, but the 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. It's really good to be good. I hope the landlord will further lay a good foundation for civilian fitness on this basis.