Isibali Samaphesenti e-1RM

Wonke amaphesenti okuqeqeshwa we-max yakho yokuphakamisa kanye

i-max yakho yokuphakamisa kanye kuphela kulokhu kuphakamisa

Isibali Samaphesenti e-1RM

Izinhlelo eziningi zamandla zikhipha izindleko njengephesenti le-max yakho yokuphakamisa kanye — 5×5 ku-80%, i-single ephezulu ku-90%, amasethi okwehla ku-70%. Faka i-1RM yakho futhi lesi sibali sakha ishadi eligcwele kusukela ku-100% kuya ku-50%, ngesisindo esiqondile (esibhalwe ngokwezilinganiso zamapuleti angempela) nama-rep ajwayelekile kuphesenti ngalinye. Sisebenzise ukusetha wonke isisindo somsebenzi ohlelweni lwe-5/3/1, olusekelwe kumaphesenti noma oluqondile ngokubuka okukodwa.

Ububanzi bama-rep buwumhlahlandlela ovamile; ama-rep ongawenza ngempela kuphesenti ngalinye ahluka ngokuphakamisa, izinga lokuqeqeshwa nokukhathala. Izinhlelo eziningi zikhipha umsebenzi ebangeni elingu-70–90%, ngomkhawulo ophansi wevolumu nomkhawulo ophezulu wamandla.

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