Kikokotoo cha Jaribio la Mvuto
Pima nguvu yako ya kuvuta ya sehemu ya juu ya mwili
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipokiwango cha juu cha mvuto sahihi, kuning'inia hadi kidevu juu ya pau, mfano 10
Kikokotoo cha Jaribio la Mvuto
Mvuto ni jaribio bora kabisa la uzito wa mwili la nguvu ya kuvuta, linalotumika kila mahali kuanzia mazoezi ya kalisteniki hadi uteuzi wa kijeshi. Ingiza idadi ya mvuto sahihi unaoweza kufanya kwa seti moja na kikokotoo hiki kitakupima dhidi ya viwango vya jumla vya watu wazima. Kitumie kupima nguvu ya mgongo na mshiko, kufuatilia maendeleo, na kuweka lengo lako lijalo la marudio.
Jaribio la mvuto hupima nguvu ya kuvuta ya sehemu ya juu ya mwili na nguvu linganishi (mgongo, biceps, mshiko) — ni gumu zaidi kuliko kupiga push-up kwa sababu unainua uzito wako wote wa mwili. Fanya mvuto sahihi kutoka kuning'inia hadi kidevu kupita juu ya pau, bila kurusha mwili. Kama mwongozo wa jumla wa watu wazima, chini ya 3 ni hafifu, 8–12 ni wastani, na zaidi ya 20 ni bora kabisa. Viwango hutofautiana sana kulingana na uzito wa mwili, umri na jinsia, hivyo fuatilia mwelekeo wako mwenyewe.
Maswali Yanayoulizwa Mara kwa Mara
- 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.