So each group 10 should be muscle exercise. Do 10 times, rest for about 1 minute, and then do the next group 10. After completing an action, the four groups can rest for about 3 minutes and start the next action.

If you can do 40 in a row, it means the weight is too light. You have to adjust the dumbbell to a weight of about 15 at a time, and then use this weight to do each group of 10 exercises.

Generally, you can practice muscles first, then do 30-50 muscles in each group, and do 2-3 groups with small weight. This way is used to outline muscle lines.

In addition, if you want to practice endurance, each group needs to use a smaller weight of 50- 100 or even run out, 1-2 groups.

If you want to practice strength and explosiveness, each group needs to use the weight of 1-5 to make 6-8 groups (don't play this at home, no one will protect you, and you will get hurt easily).

Different exercise methods have different purposes and effects, so choose the right one.