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. If you have a door beam at home, you can make it or a kitchen closet. Anyway, you have to support your body to do pull-ups on it. The muscles you exercise are the back muscles. 3. Jump hard. Every leap takes a lot of effort to feed, and you have to squat down to the deepest squat position. Because squats have a great effect, you can practice your hips and abdomen first, then 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 exercise 2. Of course, the bucket of the head muscle is filled with heavy objects, such as water or gravel. No matter what you do, you exercise the biceps brachii of your arm, that is, lift a heavy object similar to a bicycle and learn to jerk the bicycle to the deltoid muscle, that is, the shoulder. You can also replace it with a bucket full of sand, an office chair or an empty gas tank TV, 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, for example, holding a box full of things in front or one. 20-inch TV or something, because in your arms, you don't have to worry. Just find someone else to help you with it. 10 Lie on your back, raise your legs to 90 degrees, then lower them and raise them again. Just like the one above, 1 1 is all about abdominal muscles. Lifting weights on tiptoe can reach more than a dozen calf muscles. Basically, most parts of your body are practicing 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 should exercise, so family fitness without equipment should also be a compulsory course for fitness enthusiasts, because fitness belongs to everyone, so it is really good. I hope the landlord will further lay a good foundation for civilian fitness on this basis. Come on, ha! ! I wish you an early success ~