Kikokotoo cha Kielelezo cha Nguvu ya Mwitiko
RSI yako kutoka urefu wa kuruka na muda wa kugusa
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipourefu wa kuruka kutoka kwenye jukwaa, mf. 30
milisekunde ukiwa ardhini, mf. 200
Kikokotoo cha Kielelezo cha Nguvu ya Mwitiko
Kielelezo cha Nguvu ya Mwitiko ni jaribio kuu la uwanjani la nguvu ya mlipuko na ya mwitiko kwa warukaji na wakimbiaji wa mbio. Ingiza urefu wako wa kuruka kutoka jukwaani na muda wako wa kugusa ardhi, na kikokotoo hiki kinarudisha RSI yako — urefu wa kuruka uliogawanywa na muda wa kugusa — pamoja na kundi la kiwango. Itumie kufuatilia mazoezi ya plyometriki, kudhibiti uchovu wa neva na misuli, na kulinganisha uwezo wa mwitiko kati ya wanariadha.
Kielelezo cha Nguvu ya Mwitiko (RSI) hupima jinsi unavyovumilia na kutumia tena mgongano: urefu wa kuruka uliogawanywa na muda wa kugusa ardhi, kutoka kwa kuruka kutoka jukwaani. RSI ya juu zaidi inamaanisha mzunguko wa kunyoosha-kufupisha wenye mlipuko zaidi na wa kuruka zaidi. Thamani za kawaida za mwongozo: chini ya 0.5 ni chini, karibu 1.0 ni wastani, 1.5–2.5 ni nzuri, juu ya 2.5 ni wasomi. Pima muda wa kugusa kwa mkeka wa kuruka au sahani ya nguvu na uweke urefu wa kushuka kuwa ule ule ili kufuatilia mabadiliko.
Maswali Yanayoulizwa Mara kwa Mara
- What is the Reactive Strength Index (RSI)?
- RSI measures explosive, reactive power, how well you absorb and rebound from landing. It is calculated from a drop jump and reflects your ability to produce force quickly, a key quality for sprinting, jumping, and other fast stretch-shortening movements.
- How is RSI calculated?
- RSI = jump height / ground contact time, both during a drop jump. Enter your jump height and the time your feet spend on the ground between landing and take-off, and the calculator returns your RSI along with a rating.
- What is a good RSI value?
- RSI is typically expressed in metres per second; values around 1.5-2.0 are good and above roughly 2.5-3.0 indicate excellent reactive strength, while below 1.5 suggests room to improve. The aim is high jump height with minimal ground contact time.