Isibali seWilks

Qhathanisa amandla ngokulinganayo phezu kwesisindo somzimba

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Ubulili

ukuqoma + ibhentshi + ukudonsa, noma noma yikuphi ukuphakamisa

Isibali seWilks

Amaphuzu eWilks alinganisa inkundla ku-powerlifting ngokulungisa isamba sakho esiphakanyisiwe ngokwesisindo somzimba, ngakho umphakami olula nosindayo bangaqhathaniswa ngokulinganayo. Faka ubulili bakho, isisindo somzimba nesamba esiphakanyisiwe (ukuqoma + ibhentshi + ukudonsa, noma noma yikuphi ukuphakamisa okukodwa) ukuze uthole i-coefficient namaphuzu eWilks, kanye nezinga lamandla elilinganayo. Iyifomula yamandla ahlobene esetshenziswa kakhulu kulo mdlalo.

Indlela yokufunda umphumela wakho

Amaphuzu aphezulu we-Wilks asho ukuthi unamandla kakhulu nge-kilogram ngayinye, kungakhathaliseki ukuthi usindwa kangakanani. Njengesiqondiso esilinganiselwe, cishe u-300 ungumdlali oqinile futhi oqeqeshwe kahle, eduze kuka-400 unamandla kakhulu futhi uncintisana emiqhudelwaneni eminingi yendawo, kanti u-500 noma ngaphezulu uyindawo yabavelele. Inhloso yonke ubulungiswa: umdlali ka-60 kg no-110 kg bangaqopha izinombolo eziphelele ezihluke kakhulu kodwa basafinyelele ku-Wilks ofanayo, ngakho amaphuzu akuvumela ukuba uqhathanise ngokulinganayo.

Indlela yokusebenzisa isibali se-Wilks

Khetha ubulili bakho, faka isisindo somzimba wakho kanye nesamba osiphakamisile — i-squat kanye ne-bench press kanye ne-deadlift, noma kunoma yikuphi ukuphakamisa okukodwa — bese ucindezela ukubala. Ngaphambi kokuyisebenzisa, ungashintsha phakathi kwe-kg ne-lb, futhi ithuluzi liyakuguqulela. Amaphuzu akho e-Wilks avela ngokushesha, kanye ne-Wilks coefficient nezinga lamandla elilinganiselwe, ngaphandle kokubhalisa futhi ngaphandle kokufaka lutho. Shintsha noma yiliphi inkambu bese ubuye ubale ukuze uqhathanise ukuphakamisa noma izisindo zomzimba eduze kwazo.

Isayensi engemuva kwezinombolo

I-Wilks coefficient ingumsebenzi we-polynomial we-oda lesihlanu wesisindo somzimba, onezinombolo ezimile ezehlukene zamadoda nabesifazane, elungiswe ukuze abadlali abasindayo behliswe ukuze kulinganiswe inzuzo yabo yemvelo ye-lever nobukhulu. Isibali sihlola leyo polynomial ngesisindo sakho, siyiguqule ibe i-coefficient, bese siyiphindaphinda ngesamba sakho ukuze silinganise umphumela. Abadlali ababili abanezisindo ezehlukene babekwa empeleni kumjikelezo owodwa, yingakho isamba esifanayo sikhipha amaphuzu ahlukene ku-70 kg no-100 kg.

Imikhawulo namathiphu asebenzayo

I-Wilks isithathelwe indawo kakhulu izindlela ezintsha njenge-IPF GL points ne-DOTS, ingaba nokungabi nabulungiswa emikhawulweni egqamile yebanga lesisindo futhi iyaziba iminyaka ngokuphelele. Ithathe njengokuqhathaniswa kwamandla ahlobene, hhayi isahlulelo ngenani lakho njengomdlali. Ukuze uthole isithombe esibanzi, ihlanganise nesibali se-Relative Strength se-CaloNote bese usebenzisa isibali se-One-Rep-Max ukuze ulinganisele ukuphakamisa okuphezulu okungakahlolwa. Uhlelo lokusebenza lwe-CaloNote lube seselukusiza ukulandelela ukuqeqeshwa nokudla okunempilo ngokuhamba kwesikhathi.

Imibuzo Evame Ukubuzwa

What is a Wilks score?
The Wilks score is a coefficient that adjusts a powerlifter's total lifted weight for body weight, letting lifters of different sizes and sexes be compared fairly. It's widely used to rank performances and crown best-lifter awards at competitions.
How do I calculate my Wilks score?
Your total (squat, bench and deadlift) is multiplied by a Wilks coefficient derived from your body weight and sex. Enter your total and body weight here and the calculator applies the formula to return your score automatically.
What is a good Wilks score?
As a rough guide, scores around 300 reflect a solid intermediate lifter, 400 is advanced, and 500 or more approaches elite territory, with top competitors exceeding 500. Because the scale differs slightly by sex, compare within your own category.

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