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 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.

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.

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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