Mid Rep Max xisaabinta

Qiimayn 1RM aad ka miisaanka iyo reps, la boqolkiiba tababarka miiska.

Qiimaha la qiyaasay 1RM —
Foomka —

Natiijooyinka cusbooneysiinta sida aad ku qorto.

Ku saabsan Kalkaaliyahan

calculator 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. The calculator 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. The calculator uses the Epley formula (1RM = w × (1 + reps/30)) by default, with Brzycki as alternatives.From the estimated max it builds a percentage table so you can program training loads — for example roughly 85% for a hard triple, 70% for hypertrophy work.From the estimated max it builds a percentage tableFrom the estimated maxIt builds a percentage table so you can program training loads — for example roughly 85% for a hard triple, 70% for hypertrophy work.From the estimated max it builds a percentage table.From the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableSo you can program training loads.From the estimated maxIt builds a percentage tableSo you can program training loadsFrom the estimated maxIt builds a percentage tableSo you can program training loadsFrom the estimated maxFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the

Su'aalaha badanaa la isweydiiyo

Sidee waa mid-rep max la qiyaasay?

Ka set aad dhamaystirtay. Epley formula waa 1RM = miisaanka × (1 + reps ÷ 30); Brzycki waa miisaanka × 36 ÷ (37 − reps). Labaduba waa sax ah oo ku saabsan 2-10 reps iyo kala duwanaansho u ah set aad u sare-rep.

Maxaa muujinaya boqolkiiba 1RM?

barnaamijyada xoogga u qoraan culayska sida boqolkiiba aad max - tusaale ahaan 5 reps ku dhow 85% ama hypertrophy shaqada ku dhow 70%. Miiska ku beddeli doonaa aad la qiyaasay 1RM in miisaanka shaqada.

Ma la saadaalinayo ka badbaado badan in la tijaabiyo max run ah?

A 1RM laga xisaabiyey mid ka mid ah set dhexdhexaad ah ka hortagtaa khatarta dhaawaca ee ka goynta ka mid ah mid keliya oo dhab ah, gaar ahaan aan la soo aruuriyay ama khibrad.

Sidee ayaan u qaadi karaa 5 reps?

In ka badan 85–87% 1RM. Miiska tababarka-load ku beddelaa aad max la saadaalinayo in miisaanka boqolkiiba kasta oo waxay u maleynayaan in reps miisaan kasta oo u oggolaanaya isticmaalka Epley xiriirka.

Waa maxay 1RM formula waa ugu saxsan?

Epley iyo Brzycki ku heshiiyaan si dhow ka 2-10 reps iyo kala duwanaansho ah ee reps sare; qalabka muujinaya Epley, Brzycki, Lombardi iyo O’Conner si aad u kala barbardhigi kartaa iyaga oo set aad.

Sidee badanaa ayaan u retest max?

Dhammaan 4-8 toddobaad waa caadi, ama kaliya dib u xisaabinta ka set adag markasta oo aad miisaanka shaqada u koraan. Qiimaynta ka mid ah set rep ka hortagtaa daal iyo dhaawac khatarta isku dayada true-max joogto ah.

Ma tani waa shaqada ee lift kasta?

Waxay u shaqeysaa ugu fiican ee barbell lifts sida ku fadhiistay, kursiga warbaahinta iyo deadlift halkaas oo aad ku samayn kartaa set la xakameeyay 2-10 reps. Waa ka yar u ammaan ah ee tababarka kala goynta iyo aad u sare-rep set adkaysi.

Kalkulatorro la xiriira

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API — isticmaal xisaabinta ka code

Wici xisaabinta sida free JSON endpoint - key ma loo baahan yahay. Dib u soo dir qiimaha goobta hoos ku qoran sida parameters su'aal ama JSON. Akhri dhammaan API xuquuqda →

Xarafka

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);

Natiijooyinka waa tirakoobka loogu talagalay tilmaamaha guud oo keliya, maaha dhaqaale, caafimaad ama talo bixin canshuur.