Na'urar Lissafin Wilks

Kwatanta ƙarfi cikin adalci bisa nauyin jiki

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Jinsi

squat + bench + deadlift, ko kowane irin ɗagawa

Na'urar Lissafin Wilks

Makin Wilks yana daidaita yanayi a cikin powerlifting ta hanyar daidaita jimillar da ka ɗaga bisa nauyin jiki, don a iya kwatanta mai sauƙin nauyi da mai nauyi cikin adalci. Shigar da jinsi, nauyin jiki da jimillar da aka ɗaga (squat + bench + deadlift, ko kowane ɗagawa ɗaya) don samun adadi da makin Wilks ɗinka, da kuma matakin ƙarfi na ƙiyasi. Ita ce mafi yawan amfani da ita ta dabarar ƙarfin kwatanci a wannan wasa.

Yadda ake amfani da kalkuletar Wilks

Zaɓi jinsinka, shigar da nauyin jikinka da jimlar da ka ɗaga — squat tare da bench press tare da deadlift, ko kowane ɗagawa ɗaya — sannan ka danna lissafa. Kafin ka gudanar da shi, kana iya sauyawa tsakanin kg da lb, kuma kayan aikin yana juyawa maka. Makin Wilks ɗinka yana bayyana nan take, tare da ma'aunin Wilks da matakin ƙarfi na kimanta, ba tare da yin rajista ba kuma ba tare da wani abu na girkawa ba. Canza kowane fili ka sake lissafa domin kwatanta ɗagawa ko nauyin jiki gefe da gefe.

Yadda ake karanta sakamakonka

Mafi girman makin Wilks yana nufin kana da ƙarfi ga kowane kilo, kome nauyinka. A matsayin jagora na kimanta, kusan 300 ɗan wasa ne tsayayye kuma horarre sosai, kusa da 400 mai ƙarfi sosai kuma mai gasa a gasannin gida da yawa, sannan 500 ko sama da haka yankin manyan ƴan wasa ne. Dukkan manufar ita ce adalci: ɗan wasa mai kg 60 da mai kg 110 na iya samun jimillai daban-daban sosai amma duk da haka su isa Wilks makamanci, don haka makin yana ba ka damar kwatanta su a kan matakin daidai.

Kimiyyar da ke bayan lambobin

Ma'aunin Wilks aiki ne na polynomial na mataki na biyar na nauyin jiki, tare da tsayayyun ƙima daban ga maza da mata, an daidaita shi domin a rage ƴan wasa masu nauyi don rama fa'idar lefa da yawan jiki na halitta. Kalkuleta yana ƙididdige wannan polynomial ga nauyinka, ya juya shi zuwa ma'auni, sannan ya ninka shi da jimlarka domin daidaita sakamakon. Ana ajiye ƴan wasa biyu masu nauyi daban a kan lanƙwasa ɗaya kwatankwacin haka, shi ya sa jimla ɗaya take bayar da maki daban a kg 70 da kg 100.

Iyakoki da shawarwari masu amfani

An maye gurbin Wilks sosai da sabbin dabaru kamar makin IPF GL da DOTS, yana iya zama rashin adalci a iyakokin ƙarshe na kewayon nauyi kuma yana yin watsi da shekaru gaba ɗaya. Ka ɗauke shi a matsayin kwatancen ƙarfi na kwatance, ba hukunci a kan darajarka a matsayin ɗan wasa ba. Domin cikakken hoto, haɗa shi da kalkuletar Ƙarfi na Kwatance ta CaloNote kuma yi amfani da kalkuletar One-Rep-Max domin kimanta ɗagawar da ba ka gwada iyakarta ba. Sannan manhajar CaloNote tana taimaka maka bin diddigin motsa jiki da abinci mai gina jiki cikin lokaci.

Tambayoyin da Ake Yawan Yi

What is a Wilks score?
The Wilks score is a coefficient that adjusts a powerlifter's total lifted weight for body weight, letting lifters of different sizes and sexes be compared fairly. It's widely used to rank performances and crown best-lifter awards at competitions.
How do I calculate my Wilks score?
Your total (squat, bench and deadlift) is multiplied by a Wilks coefficient derived from your body weight and sex. Enter your total and body weight here and the calculator applies the formula to return your score automatically.
What is a good Wilks score?
As a rough guide, scores around 300 reflect a solid intermediate lifter, 400 is advanced, and 500 or more approaches elite territory, with top competitors exceeding 500. Because the scale differs slightly by sex, compare within your own category.

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