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 increase the difficulty, that is, put your feet high or put four benches on your limbs, which can naturally increase the difficulty of molding.

Pull-ups, if you have a door beam at home, you can do it, or a kitchen closet. Anyway, you have to support your body and do pull-ups on it. The muscles you exercise are the back muscles.

The frog jumped hard. Every time you jump, you should use your strength to feed, and the range should be large. Go down to the deepest squat, because the squat forms a big effect and can be practiced to the buttocks and abdomen, and then suddenly jump up to practice the explosive power of the legs.

4 barrel bending is to find a barrel you know to practice arm bending, that is, to lift the barrel with the arm contracted. This is for biceps. 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.

Bicycle clean and jerk is to lift heavy objects similar to bicycles and learn the movements of weightlifters. Lifting a bicycle can train the deltoid muscle, which is the shoulder. 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, so it is safer to ride a bike unless you have confidence in your own strength.

6 Buckets Hard to pull buckets This thing is like an adjustable dumbbell, which is very popular in civilian fitness. So this time, you must make the bucket reach the maximum weight, then bend down in front of you and hold it with both hands, then straighten it, then bend down and straighten it again. This action can be practiced to erector spinae and other waist muscles.

7 Boating in a prone bucket Lying with one hand stretched out on the table, there is a bucket and other heavy objects under the table, pull it up. It's called prone barrel boating. Of course, you can also change it into other heavy objects that can be pulled up, such as lifting boxes and vegetable racks, and then change one side to the other.

8 Inverted arm flexion and extension Listening to the name, you should also understand that inverted arm support can practice the triceps brachii of the shoulder.

Sit-ups need no explanation. You can add some weight, such as carrying a box full of things in front or a 20-inch TV or something. Because you are holding it in your arms, you don't have to worry about it. Ask others to help you.

10 Lie on your back on the sofa and lift your legs, then lift them to 90 degrees, then put them down and lift them again. Just like the one above, they all practice abdominal muscles.

1 1 Tiptoe lifting heavy objects can train calf muscles.

The above ten items basically practice most parts of the body to civilian fitness. 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 used as leisure and fitness for business people. If you want to coordinate the development of symmetrical system, you must go to the gym, but the exercise is endless. In my opinion, bodybuilding and fitness belong to the public, so everyone must exercise, so I think it is necessary not to use equipment at home. It is a compulsory course for fitness enthusiasts, because fitness belongs to everyone, and it is really good for everyone to be good. I hope the landlord will further lay a good foundation for civilian fitness on this basis.