Bir Rep Maks Kalkülatory
1RM-nizi bir agramdan we tekrarlardan, göterim talim täblisi bilen hasaplaň.
Netijeler ýazýan wagtyň täzelener.
Bu hasapçy hakda
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 and Lombardi 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, and prints a percentage table.From the estimated maxFrom 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 maxIt builds a percentage tableFrom the estimated maxFrom the estimated maxIt builds a percentage table so you can set weights without maxing out every session.From the estimated maxIt builds a percentage tableFrom the estimated maxFrom the estimated maxIt builds a percentage table so you can program training loadsFrom the estimated maxIt builds a percentage table so you can program training loadsFrom the estimated maxIt builds a percentage table so you can program training loadsFrom 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
Köp soralýan soraglar
Bir gezek aňk. nädip hasaplanýar?
Bir setden tamamladyň. Epley formulasy 1RM = agyrlyk × (1 + reps ÷ 30); Brzycki agyrlyk × 36 ÷ (37 − reps). Ikisi hem 2-10 reps üçin dogry we gaty ýokary rep setleri üçin diverge.
Näme üçin meniň 1RM-imden göterimleri görkezmeli?
Güç programleri ýüklemeleri siziň maksimumyňyzyň göterimi hökmünde belleýärler - mysal üçin 5 repetsiýa 85% golaý ýa-da hipertrofiýa 70% golaý işleýär. Täblisa siziň 1RM-ni olara işleýän ýüklemelere öwürýär.
Tahmini bir hakykat maksimumy synlamakdan has howpsuzmy?
Normalda öyle. Ortaça bir setden hasaplanan 1RM, autentik bir birikme bilen ýykylmakdan zyýanlylykdan gaça durýar, esasan hem gözleýji ýa-da tejribesiz.
5 gezek üçin näçe götermeli?
1RM-niň 85-87% çemesi. Talim-ýakyş täblisi siziň çaklama aňkyňyzy her göterim üçin bir agrama öwürýär we her ýakyşyň tekrarlary çaklamasyny Epley gatnaşygy ulanyp ygtybarly edýär.
Haýsy 1RM formula iň dogry?
Hepsi hasaplamalar we hiç biri dogry däl. Epley we Brzycki 2-10 gaýtalamadan ýakyndan ylalaşýarlar we has ýokary gaýtalamada öwerleşýärler; esbap Epley, Brzycki, Lombardi we O'Conner görkezýär sebäbi siz olary öz toparyňyz üçin deňeşdirip bilersiňiz.
Men näçe gezek öz maksimumymy tekrarlamaly?
Her 4-8 hepdelik tipiktir, ýa-da her gezek iş ýüküň ösende çydamly setden tekrar hasap et. Replik setden hasap etmek tiz true-max synanyşyklardan zäherlenme we zäherlenme howpundan gaça dur.
Bu her bir göterim üçin işleýärmi?
Bu barbell liftler üçin iň gowy işleýär, şol sanda squat, bench press we deadlift, siz 2-10 repetýonlardan kontrol edilen setleri ýerine ýetirip bilersiňiz. Bu izolýasiýa tälimleri we gaty ýokary repetýon durnukly setler üçin az ynamly.
API — bu hasapçyny koddan ullan
Bu hasapçyny azat JSON ahtar noktasy hökmünde çagyr - açar gerek däl. Aşakdaky meýdança mykdarlaryny soragyň parametrleri ýa-da JSON hökmünde iber. Eňlisçe senedleri oka →
_Soňky
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);Netijeler diňe umumy ýardam üçin hasaplanypdyr, maliýe, lukmançylyk ýa-da salgyt maslahaty üçin däl.