Hello, I'm a professional fitness instructor. My suggestion is that if you want to increase strength training, then you can try to take it slow. Slow speed will increase your muscle strength, thus increasing muscle tolerance. Since 10 kg really can't increase weight, you can only do so many weight-based exercises, such as bending over.

But if it is to increase the endurance of selling muscles, the effect of multiple high frequencies is better. Do it quickly. Do as much as possible every day. If you can do it 100 times, don't do it 50 times. If you do it for a long time, the muscle contour will become more and more obvious. Although it won't be so huge, it is definitely stylish!