Machine free fitness, ask for a machine free fitness plan

First of all, the sternal protrusion may be a personal reminder of the problem, so don't pay too much attention to it

If you want to say that fitness without equipment, I personally think it is not meaningful, it is better to do push-ups, which can improve some of your chest problems in the early stage, and can make the pectoralis major muscle dimension larger and thicker, but if you want to solve the problem that your sternum looks protruding, only increase weight in the later stage, then, no equipment fitness is not possible

To solve your sternum problems, bench press, is the only solution, do not do it, but also with nutrition

If you want to exercise your abs, it is recommended that you stick to aerobic exercise + strength training.

1.Stick to no less than 30 minutes of aerobic exercise (skipping, swimming, running, climbing, etc.) every day, preferably running. Or running up stairs (which I did when it rained) The purpose of aerobic exercise is to burn off subcutaneous fat.

Remember that it only takes 30 minutes or more to work, because cardio within 30 minutes only consumes protein and water in your body, etc., and does not burn fat.

2.Stick to sit-ups and work your abs. If you rarely do it before, it is recommended to do 50 per day in the early stage and increase it later.

This should be combined with running, because sit-ups can only exercise the elasticity and strength of the abdominal muscles, lines. If you don't work with aerobic exercise to get rid of fat, your abs won't be visible even if they're strong.

In addition, it is recommended to do more push-ups. This is an exercise that can be exercised in many parts of the upper body. Pectoral muscles, intercostal muscles, upper abdominals, etc. And if you play basketball, you also need to have strong waist strength, and push-ups can be practiced.

For leg training, squat to train the thighs, you can carry a bag with a certain weight to increase the effect. If you have a calf, you can jump more. It is best not to use leggings sandbags on the market, the effect is not obvious, and it is easy to make the muscles sagging after a long time, and the lines are not good-looking.

Hope it helps. I'm a fitness enthusiast.

I don't want to go to the gym, how to lose fat at home.

, outdoor exercise in winter is very inconvenient, height 173, weight 67 kg, mainly want to train abdominal muscles, followed by training leg strength,

Insist on running every day, climbing alive, and if you have more fat, you can eat less and drink less alcohol.

1. You need to control your diet. Three points of exercise, seven points of diet. Eating is very important, no matter how much exercise you do, if you don't control your eating, it won't have too obvious effects.

2. Do aerobic first, such as jogging for 40 minutes a day, you may not be able to stick to it at first, you can first do a brisk walk, walk for five minutes, run for five minutes, this kind of interval training, but must be guaranteed in 40-60 minutes, it will have an effect.

3. You have to have perseverance, it is a very hard thing, and many people can't stick to it after practicing for a few days. Some people may see the effect in 15 days, some people need 1 month, and everyone's physique is different. But as long as you persist, it will definitely have an effect.

The most powerful thing I have ever seen is to lose 40 pounds a month, and his practice is to run 8,000 meters a day, and his diet is very strict.

Hope you will succeed!

It's definitely not okay to have no equipment, the most basic dumbbells are a must, and it's best to buy barbells.