Ko te tātaitai Rep Max kotahi
Whakataurite i tō tātou 1RM mai i tētahi taumaha me ngā whakahōutanga, me tētahi tātaitanga whakaakoranga ōrautanga.
Ka whakahōutia ngā hua i te wā e tātuhi ana.
Mo tēnei tātaitai
you are a moderate squatter, the calculator will estimate the maximum weight you could lift for a single repetition from a set you actually performed. It uses the Epley formula (1RM = w × (1 + reps/30)) by default, with Brzycki, Lombardi and O’Conner as alternatives, and prints a table of training loads at common percentages of your max. It is a moderate squatter, so it will estimate the maximum weight you could lift for a single repetition from a set you actually performed. It will estimate the maximum weightSay you squat 100 kg for 5 clean reps. It will estimate the maximum weight you could lift for a single repetition from a set you actually performed. It will estimate the maximum weight you could lift for a single repetition from a set you actually performed.From the estimated maxFrom the estimated maxIt will estimate the maximum weight you could lift for a single repetitionSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you squat 100 kgSay you
Ko nga pātai e pā ana
He pēhea te whakatau tata o te kotahi-repe mārō?
Mai i tētahi tautuhi i oti e koe. Ko te tātai Epley ko te 1RM = taumaha × (1 + repeats ÷ 30); Ko te taumaha o Brzycki × 36 ÷ (37 − repeats). He tika ngā mea e rua mō te 2–10 o ngā whakahōu, ā, he rerekē mō ngā tautuhi tino tiketike.
He aha te whakaatu i ngā ōrautanga o tōku 1RM?
Ko ngā papatono kaha e whakarite ana i ngā taumaha hei ōrautanga o tō tātou tino nui — hei tauira, 5 ngā whakahōu e tata ana ki te 85%, he mahi pūmau rānei i te 70%. Ka tahuri te tēpu i tō tātou matapae 1RM ki roto i ēnei taumaha mahi.
He haumaru ake te whakatau i te whakamātautau i tētahi tino nui rawa?
Ko te nuinga o te wā, ā, ka ārai te 1RM tātai mai i tētahi huinga pūnoa i te mōrearea o te whakawāteatanga o tētahi kotahi tūturu, i te nuinga o te wā kāore he kaimārō, he wheako rānei.
He nui te nui e whakatū ana au mō ngā whakahōu 5?
Tata ki te 85–87% o tō tātou 1RM. Ka tahuri te ripanga whakaakoranga i tō tātou uara tino nui ki roto i tētahi taumaha mō ia ōrautanga, ā, ka whakatauria ngā whakahōutanga e whakaaetia ana e ia utu mā te whakamahi i te pātahitanga Epley.
He tino tika te tātai 1RM?
Ko ngā whakatau tata katoa, ā, kāore he tika. E whakaae tata ana a Epley me Brzycki i ngā whakahōu 2–10, ā, ka rerekē i ngā whakahōu tiketike; E whakaatu ana te utauta i a Epley, Brzycki, Lombardi, me O'Conner kia taea ai e koe te whakataurite i a rātou mō tōmu tautuhi.
He pēhea te auau e whakamātau anō ai ahau i tōku tauine?
Ko ia wiki 4–8 he mea noa iho, ka tātai anō rānei mai i tētahi tautuhi uaua ina piki ake tō tātau taumahatanga mahi. Ko te whakatau tata mai i tētahi tautuhi whakahōu ka ārai i te uaua me te mōrearea o ngā whakamātautau pono-mārō.
He mahi tēnei mō ia whakataka?
He pai rawa tēnei mō ngā whakahau ā-kawe pēnei i te whakatū, te pāpāho me te whakatū i te wāhi e taea ai e koe te mahi i tētahi huinga whakahaere o ngā whakahua 2–10. He iti iho te tika mō ngā whakamātautau whakawātea me ngā huinga whakahau ā-whakahaere.
API — whakamahi tēnei tātaitai mai i te waehere
E kī ana tēnei tātaitai hei wāhi mutunga kore JSON - kāore he kī e hiahiatia ana. Ka tukuna ngā uara āpure i raro nei hei tohutoro pātai, JSON rānei. Ka pānui te papatono API katoa →
Whakamutunga
GET https://calculator.free/api/v1/one-rep-max/curl
curl "https://calculator.free/api/v1/one-rep-max/?weight=100&reps=5&unit=kg"JavaScript fetch()
const r = await fetch(
"https://calculator.free/api/v1/one-rep-max/?" + new URLSearchParams({
"weight": "100",
"reps": "5",
"unit": "kg"
}));
const data = await r.json();
console.log(data.results);Ko ngā hua he whakataunga mō te tohutohu ahuwhānui anake, ehara i te tohutohu moni, rongoā, tāke rānei.