Exercise your back
Exercise arm
Practice waist and abdomen
Exercise buttocks
Stretch leg
Deltoid muscle training
Biceps training
Waist and abdomen
Strengthen the legs

Details remarks：

Grey Resistance value: 25-65 pounds (about 11-29 kg)

Red resistance value: 8-15 pounds (about 1-6.8 kg)

Dark Grey Resistance value: 65-175 pounds (about 29-79 kg)

Orange Resistance value: 35-85 pounds (about 16-38 kg)

Rose Red Resistance value: 15-35 pounds (about 7-16 kg)

Blue Resistance value: 55-125 pounds (about 25-57 kg)

Black Resistance value: 15-35 pounds (about 7-16 kg)