Kikokotoo cha Seti ya Joto la Mwili
Mfululizo wa joto la mwili tayari kwa uzito wako wa kazi
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipoPau ya Olimpiki ni 20 kg / 45 lb
Kikokotoo cha Seti ya Joto la Mwili
Kupasha mwili joto vizuri kabla ya seti nzito huongeza utendaji na hupunguza hatari ya jeraha, lakini hesabu katikati ya mazoezi inakera. Weka uzito wako wa kazi, uzito wa pau na marudio yako ya seti ya kazi, na kikokotoo hiki hujenga mfululizo wa kawaida wa joto la mwili — pau tupu kisha takriban 40%, 60%, 80% na 90% — wenye uzito na marudio kwa kila seti, ukikadiriwa kwa nyongeza halisi za bati. Kinaambatana kwa asili na vikokotoo vya 1RM, RPE na bati za baa.
Mfululizo wa takriban pau tupu, 40%, 60%, 80% na 90% ya uzito wa kazi huandaa misuli na mfumo wa neva bila kusababisha uchovu. Seti zilizo sawa au juu ya uzito wa kazi huachwa. Rekebisha kulingana na ratiba yako mwenyewe — nyanyuo zito au za kiufundi zinaweza kuhitaji hatua zaidi.
Maswali Yanayoulizwa Mara kwa Mara
- What is a warm-up set calculator?
- It builds a progressive warm-up ramp for a lift based on your working weight. Instead of guessing, you get a sequence of lighter sets with specific weights and rep counts that prepare your muscles and joints before your heavy working sets.
- How should I warm up before a heavy lift?
- Start with light reps and gradually climb toward your working weight over several sets, reducing reps as the load rises. Enter your working weight here and the tool generates the full ramp in kilograms or pounds so you arrive primed but not fatigued.
- How many warm-up sets do I need?
- For most lifters, two to four warm-up sets before a heavy exercise is enough; the heavier the working weight, the more steps you'll want. The goal is to rehearse the movement and raise muscle temperature without draining energy for your working sets.