Na'urar lissafin mafi girman ɗagawa sau ɗaya (1RM)
Ƙiyasta 1RM ɗinku daga zagaye ɗaya, da nauyi ga sauran yawan maimaitawa.
Game da Na'urar lissafin mafi girman ɗagawa sau ɗaya (1RM)
Ƙiyasta 1RM ɗinku daga zagaye ɗaya, da nauyi ga sauran yawan maimaitawa.
Ɓangare ne na sashen “Lafiya & motsa jiki” na SmartCalcy. Yana aiki a burauzar ku ba tare da asusu ba, yana amfani da kuɗinku da ma'aunanku (canza su a saman shafin), kuma yana ba da ƙiyasi don bayani kawai, don haka duba jagorar hukuma kafin ku dogara da sakamako.
Yadda ake amfani da Na'urar lissafin mafi girman ɗagawa sau ɗaya (1RM)
Abin da yake lissafawa da lokacin amfani da shi
Yana ƙiyasta mafi nauyin abin da za ku iya ɗagawa sau ɗaya (1RM ɗinku) daga saitin mai sauƙi, kuma yana ba da nauyin horo ga sauran adadin maimaitawa. Yana ba ku damar tsara aikin ƙarfi ba tare da gwada ɗaga matsakaici mai haɗari ba.
Yadda ake amfani da shi, mataki-mataki
- Shigar da nauyin da kuka ɗaga da adadin maimaitawa (reps) da kuka kammala da tsari mai kyau.
- Zaɓi kilogram ko fam (pounds).
- Karanta ƙiyasin 1RM daga dabaru uku.
- Yi amfani da teburin kashi don zaɓar nauyi ga saitin reps daban-daban.
Ma'anar kowace shigarwa
- Nauyin da aka ɗaga – Farawa at 80.
- Maimaitawar da aka yi – Yana farawa da 6.
Yadda ake karanta sakamako
- Ƙiyasin mafi girman ɗagawa sau ɗaya – The headline answer. In the default example it reads 94.9kg (Epley 96 · Brzycki 92.9 · Lombardi 95.7).
Dabarar lissafi
Epley: 1RM = w × (1 + reps ÷ 30). Brzycki: 1RM = w × 36 ÷ (37 − reps). Lombardi: 1RM = w × reps^0.10. The result is shown for all three, and the loads table is a percentage of the estimate.
Misali da aka warware
With the starting entries (Weight lifted: 80, Reps done: 6), the calculator shows estimated one-rep max of 94.9kg, Epley 96 · Brzycki 92.9 · Lombardi 95.7.
Zato da iyakoki
- Formulas are most accurate for sets of 2 to 10 reps and lose accuracy above about 12 reps.
- The set was taken Rufe zuwa failure with consistent form.
- Individuals differ by lift, training age da muscle fibre iri.
Kurakuran da aka saba yi
- Using a set na 20 ko more Maimaitawa, which gives unreliable estimates.
- Trying a real one-rep max without a spotter or warm-up.
- Counting Maimaitawa with poor form.
Tambayoyin da ake yawan yi
Wace dabara ce ta fi kyau?
Babu wadda take cikakkiya. Ukun galibi suna bambanta da 'yan kashi. Yi amfani da matsakaici ko wadda kuka yi amfani da ita a baya don a iya kwatanta yanayi.
Wane kashi na 1RM ke gina ƙarfi?
Saitin nauyi na reps 1 zuwa 5 galibi yana kusan 80 zuwa 95% na 1RM. Saitin matsakaici na reps 6 zuwa 12 yana kusan 65 zuwa 80%.
Kayan aiki masu alaƙa
Nauyin horo
| Maimaitawa | % na 1RM | Nauyi |
|---|---|---|
| 1 | 100% | 94.9 kg |
| 2 | 95% | 90.1 kg |
| 3 | 93% | 88.2 kg |
| 4 | 90% | 85.4 kg |
| 5 | 87% | 82.5 kg |
| 6 | 85% | 80.6 kg |
| 8 | 80% | 75.9 kg |
| 10 | 75% | 71.2 kg |
| 12 | 67% | 63.6 kg |