Kikokotoo cha Asilimia ya 1RM
Kila asilimia ya mazoezi ya kiwango chako cha juu cha marudio moja
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipokiwango chako cha juu cha marudio moja kwa zoezi hili
Kikokotoo cha Asilimia ya 1RM
Programu nyingi za nguvu huagiza mizigo kama asilimia ya kiwango chako cha juu cha marudio moja — 5×5 kwa 80%, marudio moja ya juu kwa 90%, seti za kupumzika kwa 70%. Weka 1RM yako na kikokotoo hiki kinajenga chati kamili kutoka 100% hadi 50%, ikiwa na uzito kamili (uliokadiriwa kwa nyongeza halisi za sahani) na marudio ya kawaida kwa kila asilimia. Itumie kuweka kila uzito wa kazi katika programu ya 5/3/1, inayotegemea asilimia au ya mstari kwa mtazamo mmoja.
Vipimo vya marudio ni mwongozo wa jumla; marudio unayoweza kufanya kweli kwa kila asilimia hutofautiana kulingana na zoezi, kiwango cha mazoezi na uchovu. Programu nyingi huagiza kazi katika kipimo cha 70–90%, ikiwa na sehemu ya chini kwa wingi na sehemu ya juu kwa nguvu.
Maswali Yanayoulizwa Mara kwa Mara
- What is a 1RM percentage calculator?
- It takes your one-rep max and builds a full chart of training loads, showing the weight and typical rep count at each percentage of your 1RM. This makes it easy to pick the right load for any training goal.
- How do I use the 1RM percentage chart?
- Enter your one-rep max in kg or lb, and the calculator lists weights from low to high percentages. Choose the percentage that matches your goal, then lift the corresponding weight for the suggested rep range.
- What percentage of 1RM should I lift?
- Maximal strength training typically uses 85 percent or more of 1RM for low reps, hypertrophy around 67 to 85 percent for moderate reps, and muscular endurance below about 67 percent for higher reps.