Sister Ka's arrangement is to practice five times a week, with a single 30-minute training and five-minute stretching, without warm-up and short stretching. There are basically 2 upper limbs and 2 lower limbs, 1 systemic circulation. These movements are basic and effective muscle strength training.

Instruments: Dumbbells vary in weight, with heavier hips and legs and lighter upper limbs. Yoga mats are needed, and some need elastic belt, yoga bricks and yoga chairs. It is recommended to prepare at least three groups of dumbbells with different weights to practice shoulders, upper limbs and lower limbs respectively.

Frequency check times of single action: single action 30S-60S, intermission 10S-30S, 2-3 groups of repetitions. Each video has few types of actions, low action frequency, more emphasis on control, and no requirement for explosive power.

Feelings: For me, it will hurt 1-2 days after practicing the corresponding position in almost every period, which is really efficient and feels great to practice strength.

PS: The description of the action name may be irregular, so don't mind, just understand the meaning.