Na'urar Lissafin 1RM
Kiyasta mafi girman maimaita ɗaya naka don kowane ɗaga
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Mafi girman maimaita ɗaya naka (1RM) shi ne nauyi mafi girma da za ka iya ɗagawa a maimaitawa ɗaya. Ana kiyasta shi daga saiti na ƙasa da iyaka don ka iya tsara nauyin horo cikin aminci. Epley da Brzycki suna da daidaito har zuwa kusan maimaitawa 10; yi amfani da teburin kashi don saita nauyin aiki.
Yadda ake amfani da wannan kalkuletar 1RM
Shigar da nauyin da ka ɗaga da adadin maimaitawar da ka kammala da shi, zaɓi ƙa'ida — Epley, Brzycki ko Lombardi — sannan ka danna lissafa. Za ka iya sauya tsakanin kg da lb a kowane lokaci. Domin samun kimanta mafi aminci, yi amfani da saiti mai nauyi na kwanan nan na kusan maimaitawa 2–10 da aka yi kusa da gajiyawa; kayan aikin zai nuna kimanin mafi girman ɗagawarka sau ɗaya tare da teburin kaso don burin maimaitawa na yau da kullum.
Yadda za ka fahimci sakamakonka
1RM ɗinka shi ne tushen kowane kason horo. Nauyi na kaso 85% zuwa sama (kusan maimaitawa 1–5) yana gina ƙarfi mafi girma, kaso 67–85% (kusan maimaitawa 6–12) shi ne sanannen yankin haɓaka tsoka, yayin da nauyi mai sauƙi ƙasa da kusan 65% yake horar da jimirin tsoka. Teburin da ke ciki yana mai da 1RM ɗinka zuwa nauyin aiki na maimaitawa 2, 3, 5, 8, 10, 12 da 15, don ka tsara nauyin zama na gaba ba tare da hasashe ba.
Ƙa'idodin da kimiyyar da ke bayansu
Epley (1985) yana kimanta 1RM da nauyi × (1 + maimaitawa ÷ 30), kuma shi ne lissafin da aka fi amfani da shi a binciken ƙarfi. Brzycki (1993), nauyi × 36 ÷ (37 − maimaitawa), marubucin horon ƙarfi Matt Brzycki ne ya wallafa shi, kuma yakan ba da sakamako a hankali kaɗan a maimaitawa masu yawa. Lombardi yana amfani da nauyi × maimaitawa^0.1. Dukansu uku suna daidaita cikin 'yan kaso kaɗan idan saitin bai kai kusan maimaitawa shida ba.
Iyakoki da shawarwari masu amfani
Duk kimanta da ta dogara da maimaitawa tana rasa daidaito sama da kusan maimaitawa 10, don haka ka dogara ga saiti mai nauyi na maimaitawa 10 ko ƙasa. Kada ka taɓa gwada 1RM na gaske ba tare da mai kula (spotter) ko sandunan kariya da dumama jiki sosai ba. Ƙarfinka na hakika kuma yana canzawa kullum bisa barci, gajiya da dabara. Ka kwatanta ƙarfi tsakanin nauyin jiki daban-daban da kalkuletarmu ta Wilks, ka tsara farfadowa da kalkuletar furotin, sannan ka rubuta abincin horonka a manhajar CaloNote.
Tambayoyin da Ake Yawan Yi
- What is a 1RM calculator?
- A 1RM calculator estimates the maximum weight you could lift for a single repetition, based on a weight and rep count you already performed. It lets you gauge maximal strength without attempting a risky true one-rep max.
- How accurate is an estimated one-rep max?
- Estimates are most accurate at lower rep counts, ideally under 10 reps, because the relationship between reps and load becomes less reliable at high reps. CaloNote averages the Epley, Brzycki, and Lombardi formulas to improve consistency.
- How do I use the training percentage table?
- The table converts your estimated 1RM into target weights at each percentage, so you can program sets. For example, strength work often uses 80 to 90 percent of 1RM, while hypertrophy commonly sits around 65 to 80 percent.