Kalkuleta na Gwajin Jan Jiki
Auna ƙarfin jan sashin sama na jikinka
Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyautamatsakaicin jan jiki na gaskiya, rataye sosai har haɓa ya wuce sandar, misali 10
Kalkuleta na Gwajin Jan Jiki
Jan jiki shi ne mafi kyawun gwajin nauyin jiki na ƙarfin ja, ana amfani da shi a ko'ina daga calisthenics har zaɓen soja. Shigar da yawan jan jiki na gaskiya da za ka iya yi a saiti ɗaya, sai wannan kalkuleta ya kwatanta ka da matakan manya na gaba ɗaya. Yi amfani da shi don auna ƙarfin baya da riƙo, bin diddigin ci gaba, da saita burin maimaitawa na gaba.
Gwajin jan jiki yana auna ƙarfin jan sashin sama na jiki da ƙarfi mai dangantaka (baya, biceps, riƙo) — ya fi tsananin matsa-jiki domin kana ɗaga dukkan nauyin jikinka. Yi jan jiki na gaskiya daga rataye sosai har haɓa ya wuce sandar, ba tare da kaɗawa ba. A matsayin jagora gaba ɗaya ga manya, ƙasa da 3 mara kyau ne, 8–12 matsakaici ne, sama da 20 kuma mai kyawu sosai ne. Ma'auni na bambanta sosai dangane da nauyin jiki, shekaru da jinsi, don haka ka bi nasarorinka na kanka.
Tambayoyin da Ake Yawan Yi
- What does the pull-up test measure?
- The pull-up test measures upper-body pulling strength and muscular endurance. You enter the maximum number of strict, full-range pull-ups you can complete in a single set, and the tool rates your result against typical benchmarks for your level.
- How do I do the pull-up test correctly?
- Hang from a bar with arms fully extended, then pull until your chin clears the bar and lower under control. Count only strict reps with no kipping or swinging, stopping at your first failed rep, then enter that number.
- How many pull-ups is considered good?
- It varies by sex and training level, but for many adult men 8 to 12 strict pull-ups is a solid intermediate result and 15 or more is advanced. For women, even a few unassisted strict reps reflects strong relative pulling strength.