Don't be afraid that you don't have a gym membership card or an expensive device to improve your body function. In a comfortable home or park, you can use your own weight as a load to complete great training. 
It's completely free and avoids damage caused by neglecting a certain technique or not training to different muscle groups. Remember, keeping your body shape is a long-term task.
Here are 10 trainings that don't require equipment.
From the beginning, a small amount of high quality repeats to three groups of 15 repetitions per group.
1, push ups
Imagine being tied to a pole from your back to your feet. Beginners can begin to gradually transition to regular push-ups with knee support. Make sure you inhale while lying down and exhale when you push up. When you are tired, you will involuntarily lick your ass. If this is the case, continue to use the knee support. The shorter the distance between your hands, the more your triceps will participate.
2, reverse push-ups
Place your palms on a safe bench with your fingertips pointing to your hips. Your palms are the same width as your shoulders. Keep your head and upper body straight and your feet steady in front of you so your knees bend over your toes. Bend your arms slowly lower your upper body until the boom level and then push up.
3, abdominal muscle exercises
Sit-ups (upper abdomen): lying flat and knees. Touch your knees with your fingertips. Your abdominal muscles are strong, don't use your shoulders or head. Remember to exhale when you are raised, and inhale when you are lying down.
Side sit-ups (side): lying flat and knees. Put your seat on your right knee. Try your right elbow to touch your left knee. Your abdominal muscles should be strong – don't use your shoulders or head. Change one leg.
Lift your legs (lower abdomen): Lying flat Put your hands on your hips and lift your feet to the roof. Use your lower abdomen muscles to force your hips away from your hands and then fall. Keep breathing during the training and do not hold your breath.
4. Advance positive pressure leg
Take this leg forward with a leg forward. Bend your knees and your hind legs knees to the ground, keeping your front ankles touched, and your knees directly above the center of your feet. The hind leg thigh muscles push your body forward and take a step forward. Your body will remain upright. Don't lean forward!
5. Prone leg
Prone to the ground. Slowly bend your legs to bend your ankles to the buttocks, then return to the ground, slow down when you fall, and control your hamstrings. Change legs.
6. Download
Upright, feet and shoulder width. Kneeling, it seems that you will sit on the stool and let your weight fall on the ankle. Then the force returns to the upright state through the ankle
7. Steps
Board a solid, suitable stool. Two-leg rotation
8. Standing and lifting
Stand facing the wall, fingertips to support the wall and then balance with one leg. Lift the ankle of this support leg until your foot is stretched enough. Then slowly drop your ankles. You can also stand on the steps to raise your feet.
9. Support
Prone to the ground. Similar to push-ups, but with elbows, imagine that your back has a straight stick to your butt. Don't pick up your ass! From the beginning, stick to 15 seconds and gradually support it for one minute. Concentrate on your abdominal muscles to keep yourself straight and remember to breathe.
10. Positive leg support
End training with this exercise. Take this step forward to start this training. Bend your front knees to lower your back knees, keep your front feet on the ground, and your knees beyond the center of your feet. The crotch is slightly inclined forward and maintained. Stick to 15 minutes from 15 seconds.
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