Non-equipment male muscle training methods

　　When you have neither barbells, dumbbells or other equipment at hand, nor substitutes such as bricks and stones, but still want to exercise muscles, you can use static exercises.
　　
　　1. neck
　　
　　(1) Stand with your feet naturally open, interlock your fingers behind your head, and press your head forward and downward steadily, while applying appropriate resistance to your neck to prevent your hands from pressing your head down. Maintain this "stalemate" position for 8 to 10 seconds or longer, and then relax. When practicing, you should keep your chest and abdomen straight, and do not hunch your back.
　　
　　(2) Place your right hand on the right side of your head, push your head to the left, and apply appropriate resistance to your neck to prevent your hand from pushing your head to the left. Maintain this "stalemate" position for 8 to 10 seconds or longer, and then relax. Practice in another direction. When practicing, the upper body should be kept upright and should not be tilted to one side.
　　
　　2. 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.
　　
　　3. Shoulders
　　
　　Open the door and stand in the door frame, with your arms hanging loosely and your fists facing forward. Then spread your arms to both sides and press your fists against the door frame, as if you want to open the door frame. The deltoid muscles are extremely tight. Maintain this static posture for 8 to 10 seconds or a little longer, and then relax.