RM: The weight and repetition times in weight training can be expressed by the maximum repetition times RM. Refers to the number of repetitions that a group of exercises can complete when they are exhausted. (also called effective time)

Dumbbell test your RM. First estimate how many kilograms of dumbbells you can pick up and lift them 10 times. Until I'm exhausted.

If you multiply 10 by 15KG dumbbell, then 15kg is your 10RM.

If you lift a 50 kg dumbbell four times, then 50 kg is your 4 km.

If you only lift it seven times. At this time, you will lose weight, whether it is 12KG or 10KG. You need to wait until your physical strength is fully recovered before taking another test.

If you lift it more than 10 times, you need to increase the weight. Measure it again.

1-4RM, training absolute muscle strength and volume.

6- 12RM, training muscle mass.

15-20RM, training small muscle group volume, enhancing muscle line and elasticity.

30RM, reduce body fat and enhance cardiopulmonary function.