1, back and shoulder muscles: all kinds of pull-ups, goat standing, human flag, equipment must be specially stretched.

2, chest and arm muscles: all kinds of push-ups, can be done by hand.

3. Quadriceps femoris and hamstrings: There are all kinds of squats with bare hands.

4. Abdominal muscles: There are various movements such as leg lifting and abdomen rolling, among which leg lifting requires equipment and abdomen rolling is not required.

5, do more stretching: shoulder joint, hip joint, knee joint, etc.

Attached below are some pictures to help you understand.