Isibali se-1RM
Linganisela ukuphakamisa kwakho okukodwa okuphezulu kunoma yikuphi ukuphakamisa
Thatha isithombe, i-AI irekhode ukudla kwakho. Ukudla nokuzivocavoca ku-app eyodwa.Landa i-app yamahhalaIsibali se-1RM
Ukuphakamisa kwakho okukodwa okuphezulu (1RM) yisisindo esikhulu kunazo zonke ongasiphakamisa ngokuphinda okukodwa. Kulinganiselwa kusukela esethini elingaphansi kwesikhulu ukuze ukwazi ukuhlela imithwalo yokuqeqesha ngokuphephile. I-Epley ne-Brzycki ziqondile cishe kuze kufike ekuphindeni okuyi-10; sebenzisa ithebula lamaphesenti ukubeka izisindo zokusebenza.
Indlela yokusebenzisa lesi sibali se-1RM
Faka isisindo osiphakamisile nokuthi ziphindwe kangaki ngaso, khetha ifomula — Epley, Brzycki noma Lombardi — bese ucindezela okuthi bala. Ungashintsha phakathi kwe-kg ne-lb noma nini. Ukuze uthole isilinganiso esithembeke kakhulu, sebenzisa isethi esanda kwenziwa esindayo yokuphindwe cishe ka-2 kuya ku-10 eyenziwe eduze nokwehluleka; ithuluzi libe selikhombisa i-one-rep max yakho elinganisiwe kanye netafula lamaphesenti lezimpokophelo zokuphinda ezivamile.
Indlela yokufunda umphumela wakho
I-1RM yakho iyisisekelo sawo wonke amaphesenti okuzilolonga. Izisindo ezingu-85% nangaphezulu (cishe ukuphindwe ka-1 kuya ku-5) zakha amandla aphezulu, u-67–85% (cishe ukuphindwe ka-6 kuya ku-12) uyindawo evamile yokukhulisa izicubu, kanti izisindo ezilula ezingaphansi kuka-65% zilolonga ukukhuthazela kwezicubu. Itafula elakhelwe ngaphakathi liguqula i-1RM yakho ibe yizisindo zokusebenza zokuphindwe ka-2, 3, 5, 8, 10, 12 nango-15, ukuze uhlele izisindo zeseshini elandelayo ngaphandle kokuqagela.
Amafomula nesayensi engemuva kwawo
I-Epley (1985) ilinganisa i-1RM ngesisindo × (1 + ukuphindwe ÷ 30) futhi iyisibalo esisetshenziswa kakhulu ocwaningweni lwamandla. I-Brzycki (1993), isisindo × 36 ÷ (37 − ukuphindwe), yashicilelwa umbhali wokuqeqesha amandla uMatt Brzycki futhi inikeza imiphumela eqaphile kancane lapho ukuphindwe kuphezulu. I-Lombardi isebenzisa isisindo × ukuphindwe^0.1. Womathathu ayavumelana ngamaphesenti ambalwa uma isethi ingaphansi kokuphindwe cishe kayisithupha.
Imikhawulo namathiphu asebenzayo
Zonke izilinganiso ezisekelwe ekuphindweni zilahlekelwa ukunemba ngaphezu kokuphindwe cishe ka-10, ngakho sekela esakho esethini esindayo yokuphindwe ka-10 noma ngaphansi. Ungalokothi uzame i-1RM yangempela ngaphandle komsizi (spotter) noma izinsimbi zokuphepha kanye nokufudumeza umzimba ngokwanele. Amandla akho aphezulu angempela ayashintsha nsuku zonke ngokulala, ukukhathala nendlela yokwenza. Qhathanisa amandla kuzo zonke izisindo zomzimba ngesibali sethu se-Wilks, uhlele ukululama ngesibali samaprotheni, futhi ubhale ukudla kwakho kokuzilolonga ku-app ye-CaloNote.
Imibuzo Evame Ukubuzwa
- What is a 1RM calculator?
- A 1RM calculator estimates the maximum weight you could lift for a single repetition, based on a weight and rep count you already performed. It lets you gauge maximal strength without attempting a risky true one-rep max.
- How accurate is an estimated one-rep max?
- Estimates are most accurate at lower rep counts, ideally under 10 reps, because the relationship between reps and load becomes less reliable at high reps. CaloNote averages the Epley, Brzycki, and Lombardi formulas to improve consistency.
- How do I use the training percentage table?
- The table converts your estimated 1RM into target weights at each percentage, so you can program sets. For example, strength work often uses 80 to 90 percent of 1RM, while hypertrophy commonly sits around 65 to 80 percent.