熱身組計算機
為你的正式組重量量身打造的熱身安排
拍張照片，AI 自動記錄飲食 — 飲食與運動，一個 App 搞定。免費下載 App奧林匹克桿為 20 kg / 45 lb
熱身組計算機
在大重量組之前充分熱身能提升表現並降低受傷風險,但訓練中臨場計算很麻煩。輸入你的正式組重量、槓鈴桿重量與正式組次數,這個計算機就會產生一套標準的熱身遞增方案——從空桿開始,再到約40%、60%、80%與90%——並依實際槓片單位四捨五入,顯示每一組的重量與次數。它與1RM、RPE和槓鈴槓片計算機搭配使用非常自然。
依空桿、正式組重量的約40%、60%、80%、90%逐步遞增,可以在不累積疲勞的情況下啟動肌肉與神經系統。達到或超過正式組重量的組會被略過。請依自己的訓練計畫調整,較重或技術性較強的動作可能需要更多步驟。
常見問題
- 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.