The maximum weight is the weight that can only complete one action. More than 85% of the maximum weight is weight; 65%-80% is medium weight; Weights below 65% are small weights. Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat.

Fully understand the training action of squat. For beginners, a part of 3-4 movements is enough. In the advanced stage, the training movements of a part can be increased to 8.

Intergroup time interval

This is a very important and easily overlooked concept. The time interval between groups refers to the rest time between the same action groups. Usually, the short interval is about 30-45 seconds, the middle interval is about 1 minute, and the longer interval is more than 1 minute.