Three: push-ups 
 Muscles that can be exercised: pectoralis major, anterior serratus, deltoid, triceps, etc.
Note : Â
1. The body is in a straight line, abdomen, knee joint straight, buttocks clamped Â
2. The angle of the hands apart will affect the weight of the exercise muscles, such as the width of the hands and shoulders, the posture of the elbows close to the ribs is better for the stimulation of the triceps. Â
3. Changing the angle of the body can stimulate different muscle fibers in the middle and lower part of the pectoralis major muscle. For example, if the foot pad is high, the stimulation will be more. Â
Beginner: freehand push-ups Â
Intermediate: One-sided deepening push-ups 
Use a box or dictionary to handle the height of the handle, so that you can dive deeper, the muscle pull will be stronger, the stimulation is wider and the effect is better.
Four supine rowing
In fact, practice at home, if there is no suitable equipment, practice the back is the most strenuous, the elastic belt is too light, the dumbbells have to buy too much, so recommend the mops! That's right, a sturdy mop pole and two chairs can solve this problem .
Exercise muscles: trapezius, rhomboid, latissimus, deltoid, etc.
practice:
1. Find two chairs of the same height, then a mound in the middle, then you lie in and lie down.
 2. Hold the mop rod with the shoulder width wider than the shoulder, step on the ground with both feet, and contract the muscles on the back side of the body to make the body straight.
3. The back and arms are forced to pull the body close to the pole pole, let the chest touch it as much as possible, keep it for a while, and slowly put it down.
4. The body still needs to maintain a straight and straight posture during the movement.
Primary practice: supine rowing
Intermediate practice: TRX rowing
 TRX is with the rope, so the instability is higher, it is relatively difficult, but the overall movement details are the same.
Advanced Exercise: Pull-ups Â
If the pull-ups are up, I am afraid that the family needs to purchase a pull-up training frame and stick it on the door frame.
Five waist abdominal muscles practice
 1. supine crunches
The waist does not leave the ground, simply contract the rectus abdominis, slower, and keep it at the end.
2. Prone to stand up Â
The hips are tightened, the shoulders are clamped, the legs are close together, the lower back muscles are contracted, and the chest is lifted off the ground.
3. Sit back and wait for the car Â
4. The side of the bridge
Â
The body is in a straight line, abdomen, hips, and can't lick your ass.
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