1, push-ups: mainly exercise upper limbs, waist and abdomen muscles, especially chest muscles. It is recommended to work in groups of 30 people, and the movements should be standard. About 4 groups at a time. You can practice three heads at the same time.

2, arm flexion and extension: parallel bars arm flexion and extension exercises chest muscle, triceps brachii and deltoid muscle (toe), as well as latissimus dorsi and trapezius muscle. This action has multiple functions, and different exercises will produce different exercise effects. You can use two chairs instead at home.

3. Recumbent dumbbell press: Choose the weight of dumbbells according to your own conditions, one group is 8- 12 and four groups.

4, pull-ups: you can do it on the door frame at home. A group 12- 14, 6 groups. There are a few things that you may not be able to do at first, or even move, but as long as you stick to it, you can do it after your strength is enhanced.