Can you generate a list of arm exercises that don't require equipment? Please include the exercise name and a brief description.
system
kya aap earem abhyaas kii ek suchi utpann kar sakate hai jisamen upkaran kii aavashyaktaa nahin he?kripaya vyaayaam kaa naam or ek sankshipt vivaran shaamil karen.
user
koi baat nahin.yahaan kuch earem abhyaas hai jinhen upkarnon kii aavashyaktaa nahin he, saath hi unka vivaran bhi.

• push-ap: ek clasik vyaayaam jo chaati, kandhon or tricepse kaa kaam karata he.ek push-ap karne ke liye, apane haathon se kandhe kii chaudaai ke saath ek takht sthiti main shuru karen or apane sharir ko apane sir se apni edi tak ek sidhi rekha main.apane sharir ko tab tak kam karen jab tak ki aapaki chaati lagbhag jameen ko chhu jaati he, phir apane aap ko shuru karne kii sthiti main waapas dhakelen.

• takht: ek vyaayaam jo kor or hathiyaar kaam karata he.ek takht karne ke liye, jameen par apane agrabhagon ke saath ek push-ap sthiti main shuru karen.aapkaa sharir aapke sir se aapaki edi tak ek sidhi rekha main hona chahie.jab tak aap kar sakate hai is sthiti ko pakaden.

• tricepse ekstansion: apni bahon main apni bahon or apni hatheliyon ke saath neeche baithen yaa baithen.apni kohni ko moden or apane haathon ko apane sir ke peeche laaen, phir unhen waapas shuruaati sthiti main neeche karen.

• bicep karl: khadey ho jaao yaa apni bahon main apni bahon or apni hatheliyon ke saath aage badhen.apni kohni ko moden or apane haathon ko apane kandhon tak laaen, phir unhen waapas shuruaati sthiti main neeche karen.
assistant
<|system|>
</s>
<|user|>
kya aap earem abhyaas kii ek suchi utpann kar sakate hai jisamen upkaran kii aavashyaktaa nahin he?kripaya vyaayaam kaa naam or ek sankshipt vivaran shaamil karen.</s>
<|assistant|>
koi baat nahin.yahaan kuch earem abhyaas hai jinhen upkarnon kii aavashyaktaa nahin he, saath hi unka vivaran bhi.

• push-ap: ek clasik vyaayaam jo chaati, kandhon or tricepse kaa kaam karata he.ek push-ap karne ke liye, apane haathon se kandhe kii chaudaai ke saath ek takht sthiti main shuru karen or apane sharir ko apane sir se apni edi tak ek sidhi rekha main.apane sharir ko tab tak kam karen jab tak ki aapaki chaati lagbhag jameen ko chhu jaati he, phir apane aap ko shuru karne kii sthiti main waapas dhakelen.

• takht: ek vyaayaam jo kor or hathiyaar kaam karata he.ek takht karne ke liye, jameen par apane agrabhagon ke saath ek push-ap sthiti main shuru karen.aapkaa sharir aapke sir se aapaki edi tak ek sidhi rekha main hona chahie.jab tak aap kar sakate hai is sthiti ko pakaden.

• tricepse ekstansion: apni bahon main apni bahon or apni hatheliyon ke saath neeche baithen yaa baithen.apni kohni ko moden or apane haathon ko apane sir ke peeche laaen, phir unhen waapas shuruaati sthiti main neeche karen.

• bicep karl: khadey ho jaao yaa apni bahon main apni bahon or apni hatheliyon ke saath aage badhen.apni kohni ko moden or apane haathon ko apane kandhon tak laaen, phir unhen waapas shuruaati sthiti main neeche karen.</s>
