Kalkulator one-rep max
Kira-kira 1RM panjenengan saka siji set, ditambah beban kanggo cacah repetisi liyane.
Babagan Kalkulator one-rep max
Kira-kira 1RM panjenengan saka siji set, ditambah beban kanggo cacah repetisi liyane.
Bagean saka seksi “Kesehatan & kebugaran” SmartCalcy. Lumaku ing browser panjenengan tanpa akun, nganggo mata uang lan satuan panjenengan dhewe (ganti ing sisih ndhuwur kaca), lan menehi perkiraan mung kanggo informasi, mula priksa pandhuan resmi sadurunge ngandelake asile.
Carane nganggo Kalkulator one-rep max
Apa sing dietung lan kapan nganggo
Ngira-ira bobot paling abot sing bisa diangkat sapisan (1RM) saka set sing luwih entheng, lan menehi beban latihan kanggo cacahe repetisi liyane. Ngidini ngrencanakake latihan kekuatan tanpa nguji angkatan maksimal sing beresiko.
Carane nganggo, langkah demi langkah
- Lebokna bobot sing diangkat lan cacahe repetisi sing rampung kanthi teknik apik.
- Pilih kilogram utawa pound.
- Waca perkiraan 1RM saka telung rumus.
- Gunakake tabel persentase kanggo milih beban kanggo set kanthi repetisi sing beda.
Tegese saben input
- Bobot sing diangkat – Diwiwiti at 80.
- Repetisi sing ditindakake – Wiwitan 6.
Carane maca asile
- Perkiraan one-rep max – The headline answer. In the default example it reads 94.9kg (Epley 96 · Brzycki 92.9 · Lombardi 95.7).
Rumus
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.
Conto petungan
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.
Asumsi lan watesan
- Formulas are most accurate for sets of 2 to 10 reps and lose accuracy above about 12 reps.
- The set was taken Tutup nganti failure with consistent form.
- Individuals differ by lift, training age lan muscle fibre jinis.
Kesalahan umum
- Using a set 20 utawa more Repetisi, which gives unreliable estimates.
- Trying a real one-rep max without a spotter or warm-up.
- Counting Repetisi with poor form.
Pitakonan sing kerep ditakokake
Rumus endi sing paling apik?
Ora ana sing sampurna. Telu-telune biasane beda sawetara persen. Gunakake rata-rata utawa sing wis tau digunakake supaya tren bisa dibandhingake.
Pira persen saka 1RM sing mbangun kekuatan?
Set abot 1 nganti 5 repetisi biasane ana ing kira-kira 80 nganti 95% saka 1RM. Set sedheng 6 nganti 12 repetisi kira-kira 65 nganti 80%.
Piranti sing gegandhengan
Beban latihan
| Repetisi | % saka 1RM | Beban |
|---|---|---|
| 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 |