热身组计算器
为你的正式组重量量身定制的热身安排
拍张照片，AI 自动记录饮食 — 饮食与运动，一个 App 搞定。免费下载 App奥林匹克杆为 20 kg / 45 lb
热身组计算器
在大重量组之前充分热身能提升表现并降低受伤风险,但训练中临场计算很麻烦。输入你的正式组重量、杠铃杆重量和正式组次数,这个计算器就会生成一套标准的热身递增方案——从空杆开始,再到约40%、60%、80%和90%——并按实际配重片单位四舍五入,显示每一组的重量和次数。它与1RM、RPE和杠铃配重片计算器搭配使用非常自然。
按空杆、正式组重量的约40%、60%、80%、90%逐步递增,可以在不积累疲劳的情况下激活肌肉和神经系统。达到或超过正式组重量的组会被跳过。请根据自己的训练计划调整,更重或技术性更强的动作可能需要更多步骤。
常见问题
- 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.