How to build muscles without equipment?

>>>Recommendation: 7 tips for watching TV while keeping fit

　　1. Chest

(1) Push-ups are dynamic exercises. Here is a static push-up. When doing push-ups, when the body drops to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tight. Maintain this static position for 8 to 10 seconds or a little longer, and then relax.

(2) Stand facing the wall, raise your arms straight in front of you, so that your fingertips are touching but not touching the wall. Keep your whole body straight, lean your upper body forward, and place your palms on the wall with your fingertips pointing upward. Bend your elbows, make your upper arms and forearms form a 90-degree angle, and push your upper body close to the wall. Keep your arms bent at the elbows to support your upper body without leaning your body against the wall. The pectoralis major muscles are extremely tight. Maintain this static position for 8 to 10 seconds or a little longer, and then relax.

2.Back
　　
Stand or sit, put your hands on your hips, tighten your latissimus dorsi, and open them to both sides. Maintain this static position for 8 to 10 seconds or a little longer, and then relax.