Using a sofa is a freehand exercise. You can exercise your whole body movements with a few bare hands, as long as a sofa or stool is enough, from top to bottom.

First of all, exercise arm movements, three heads. Hold the sofa behind your hands, stretch your legs forward, and then bend and straighten your hands. I feel that the strength of the three heads is obviously right. If you add muscles, each group will have eight to twelve pieces. If you have the ability, you can put heavy objects on your legs to increase the difficulty, or you can do more. Then put your hands on the sofa and do narrow push-ups. You can exercise the middle seam of the chest muscle while exercising three heads. If you have a little chest muscle, this action can make the seam in the middle of your chest more obvious and beautiful.

The second is the shoulder. All the calves below the knee are placed on the sofa, and the upper body is all straight. Then, hold your hands on the ground and stretch them forward as far as possible to exercise your deltoid toes. If you arch your ass and tilt your head downward, you can exercise to the middle bundle of deltoid muscle. This is more difficult, you can practice slowly.

The third is the abdomen, lying on the sofa doing sit-ups, just like on the ground, but it should be noted that the sit-ups we do are different from ordinary sit-ups. You don't need to hold your head with your hands, and you don't need to lie down completely before sitting up. Put your hands by your ears, and then you don't have to lie down completely every time you put them down. Lie flat to 80 degrees and keep your abdomen constantly compressed. This is the best effect.

The fourth is leg training. In addition to squatting next to the sofa, you can also put one leg on the sofa, lunge forward with the other leg, and then squat down, and you will feel that the muscles in front of one leg on the sofa are obviously stressed, with eight to twelve pieces on one side.

Each movement needs to be done slowly to find the feeling of muscle strength, and then each group is eight to twelve and then five groups, with a break of 30 to 60 seconds between each group. Stick to it and the effect will be as good as going to the gym. These actions are all applicable to women.