Generally, there are 2-3 actions and 3-5 groups in each part of the primary election. The primary weight is 6- 12RM, which is the middle weight below. RM refers to the weight that can be done the most times in a row. You should warm up and stretch at first, or you can warm up with a small weight after warming up with your bare hands.

(1) Weight: low frequency (1-5 times), high number of groups (5- 10 groups) and long gap (2-3 minutes). Mainly used to improve absolute power.

(2) Medium weight: medium times (6- 12 times), medium number of groups (4-6 groups) and medium gap (1-2 minutes). Mainly used to increase muscle circumference.

(3) Medium weight: medium and high frequency (12-20 times), medium and high number of groups (more than 5 groups), short gap (30 seconds-1 minute). Mainly used to highlight muscle lines.

(4) Light weight or no load: VHF (more than 25 times), medium-high group number (more than 4 groups), medium-short gap (about 1 min). Mainly used to lose weight, enhance muscle endurance and enhance cardiovascular function.