中文版：我想知道如何在家里锻炼肌肉，你有什么好的建议吗？请推荐一些无需器械或只需简单器械的家庭健身动作，并说明每个动作的锻炼部位和组数次数。

英文版：I want to know how to build muscle at home. Do you have any good suggestions? Please recommend some home workout exercises that require no equipment or only simple equipment, and explain the muscle groups targeted and the number of sets and reps for each exercise.

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