Kikokotoo cha Uwiano wa Nguvu kwa Uzito

Una nguvu kiasi gani kulingana na uzito wa mwili wako?

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uzito unaounyanyua, k.m. 1RM yako ya squat au bench

Kikokotoo cha Uwiano wa Nguvu kwa Uzito

Kunyanyua zaidi kuna umuhimu mdogo kuliko kunyanyua zaidi kulingana na ukubwa wako. Kikokotoo hiki kinagawanya uzito (kama 1RM yako ya squat, bench au deadlift) kwa uzito wa mwili wako ili kutoa nguvu linganishi yako — kwa mfano, bench ya mara 1.5 ya uzito wa mwili. Pia kinakuweka kwenye mizani ya jumla ya ngazi kutoka asiyezoezwa hadi bingwa. Viwango halisi vinatofautiana kwa zoezi na kwa jinsia, hivyo tumia kadirio kama mwongozo na fuatilia uwiano kwa muda kama kipimo halisi cha maendeleo.

Nguvu linganishi = uzito unaonyanyuliwa ÷ uzito wa mwili. Vipimo vya ngazi hapa ni mwongozo wa jumla kwa kunyanyua kwa baa la mchanganyiko; viwango halisi vinatofautiana kwa zoezi (squat dhidi ya bench dhidi ya deadlift) na kwa jinsia, hivyo chukulia ngazi kama makadirio.

Maswali Yanayoulizwa Mara kwa Mara

What is a strength-to-bodyweight ratio?
A strength-to-bodyweight ratio expresses how much you lift relative to your own weight. Dividing a lift by your body weight gives a multiple, such as 2x bodyweight, which lets you compare strength fairly between people of different sizes.
How do I calculate my strength-to-bodyweight ratio?
Divide the weight you lifted by your body weight using the same units. For example, a 100 kg lift at 80 kg body weight is a 1.25x ratio. The calculator does this and assigns a level rating to put the number in context.
What is a good strength-to-bodyweight ratio?
It varies by lift, but a 1x bodyweight lift is a common intermediate marker, while ratios of 1.5x to 2x or more reflect advanced strength. Bigger compound lifts like the deadlift typically reach higher multiples than overhead movements.

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