This is determined according to your weight and physical endurance!

Have you done any related sports before? Is it better to keep fit or to carry weight?

If not, your shoulder, back and abdomen muscles are not strong enough to bear. Starting from 3kg, it will be uncomfortable to hold yourself down. But stick to it for a while, and when the body gets used to this strength, bring 5kg, and so on, 8kg, 10kg, 15kg, 20kg, 30kg. ...

Just like exercising biceps brachii, you can only lift 5 kg at first and do 10. The body has adapted to this intensity and will increase to 10 kg until 40 kg. Too much is harmful to your health.