Na'urar Lissafin Karfi na Kwatanci

Rabon karfi zuwa nauyin jikinka

CaloNoteƊauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.

nauyin da ka daukaka, misali 140

nauyin jikinka da kilogiram, misali 70

Na'urar Lissafin Karfi na Kwatanci

Bench na 120 kg yana da ban sha'awa a nauyin jiki na 70 kg kuma na yau da kullum a 110 kg — nauyin kadai ba ya gaya maka yadda kake da karfi don girmanka. Shigar da nauyin da ka daukaka da nauyin jikinka, kuma wannan na'urar lissafin za ta dawo da karfin ka na kwatanci a matsayin rabo da kuma a matsayin ninkawan nauyin jiki. Yi amfani da shi don kwatanta daukaka tsakanin 'yan wasa, bibiyar karfi ba tare da la'akari da canjin nauyi ba, ko saita manufofin ninkawan nauyin jiki ga kowane daukaka.

Karfin kwatanci shi ne nauyin da kake daukaka a raba shi da nauyin jikinka. Yana ba ka damar kwatanta karfi cikin adalci tsakanin mutane masu girma dabam-dabam — squat na 100 kg yana nufin abubuwa daban-daban sosai a nauyin jiki na 60 kg da 90 kg. Sau da yawa masu horo suna ambaton matakai a matsayin ninkawan nauyin jiki (alal misali deadlift na 2× nauyin jiki). Yi amfani da motsa jiki iri daya da nauyin jiki maras canzawa don bibiyar ci gaba a tsawon lokaci.

Ma auni iri ɗaya yana da ma ana daban

Ma auni na 1.0 ba nasara ɗaya ba ne, da yawa ne. Ɗaga nauyin jikinka a kan benci matsayi ne mai ƙarfi na tsakiya, ɗaga shi da deadlift matakin farko ne, kuma tura shi bisa kai matakin ƙwarewa ne na gaske — haka bambancin lefa da nauyin tsoka da ake amfani da su yake. Ka kwatanta lambarka da motsa jiki iri ɗaya cikin lokaci da kuma da mutanen da ke yin wannan motsa jikin, kada ka kwatanta tsakanin motsa jiki daban-daban. Hawan ma auni yana da dalilai biyu: ɗaga nauyi mai yawa, ko rage nauyin jiki. Na farko kaɗai ne ci gaba babu shakka.

Samun lamba da za ka amince da ita

Ka shigar da darajoji biyu a tsarin awo iri ɗaya kuma ka yi amfani da nauyin da ka taɓa ɗagawa sau ɗaya da gaske — mafi girman nauyi da aka kiyasta daga saiti na maimaitawa takwas yana kawo kuskuren kiyasin kai tsaye cikin ma aunin ka. Ka auna kanka a lokaci ɗaya kullum, mafi kyau da safe kafin cin abinci, domin sauyin al ada na kilo ɗaya zuwa biyu cikin yini yana motsa ma auni har ya ɓoye ci gaba na gaskiya. Ka bi motsa jiki ɗaya a lokaci guda maimakon haɗa su.

Me ya sa gasa ba ta amfani da wannan lissafin

Ma aunin kawai shi ne nauyi rabon nauyin jiki: mai sauƙin karantawa amma yana da son zuciya. Ƙarfin tsoka yana ƙaruwa kusan bisa fadin sashen giciye yayin da nauyin jiki yake ƙaruwa bisa girman ƙarfi, don haka ƙarfi yakan hau kusan bisa ikon kashi biyu bisa uku na nauyin jiki maimakon a sarari madaidaiciya. Saboda haka ma auni mai sauƙi yana taimakon ƴan wasa masu sauƙin nauyi kuma yana cutar da masu nauyi. Wannan shi ne dalilin da ya sa powerlifting ke ba da maki da lissafin allometric — na lissafin DOTS da Wilks namu suna amfani da waɗannan lanƙwasa idan kana son kwatanci mai adalci tsakanin nauyi daban-daban.

Iyaka da shawarwari masu amfani

Ma aunin bai san komai game da tsayinka, tsawon gaɓoɓinka ko lefarka ba, kuma mai dogayen hannuwa zai iya zama mai ƙarfi amma ya samu ƙarancin maki a benci. Yana kuma ba da lada ga raguwar nauyi ba tare da bambanci ba: rage nauyi da ƙarfi yana ɗaga ma auni na ɗan lokaci ko da ƙarfin gaskiya yana raguwa, wannan ci gaba ne a takarda kawai. Hanyar dawwama don inganta shi ita ce riƙe ko ƙara tsoka mara mai yayin rage kitse, don haka ka yi amfani da shi tare da na lissafin furotin da gibin kalori namu — kuma manhajar CaloNote tana rubuta ɓangaren abinci daga hoto yayin da kake ci gaba da atisaye.

Tambayoyin da Ake Yawan Yi

What is relative strength?
Relative strength is how much you can lift compared with your own body weight. The calculator divides the weight lifted by your body weight to give a strength-to-body-weight ratio, letting you compare strength fairly across people of different sizes.
How do I use the relative strength calculator?
Enter the weight you lifted for a given exercise and your current body weight in the same unit system. The tool divides the two to show your ratio, for example a 1.5x bodyweight squat, so you can track progress as you gain strength or change weight.
What is a good relative strength ratio?
It depends on the lift, but lifting your own body weight (a 1.0x ratio) is a common intermediate benchmark for many movements. Higher multiples such as 1.5x to 2x indicate advanced strength relative to size, while values vary by exercise and training level.

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