I-Calculator ye-One Rep Max
Ubalo lwe-1RM yakho ukusuka kubunzima kunye nokuphindaphinda, ngepesenti yetheyibhile yoqeqesho.
Iinketho ze projekti
Malunga nale Calculator
you’re trying to calculate a 1RM, you’ll need to calculate the weight you could lift for a single repetition from a set you actually performed. 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 two agree closely for sets of about 2–10 reps and drift apart on very high-rep sets, which is why the tool shows several formulas side by side.The Epley formula (1RM = w × (1 + reps/30)) is used to calculate the weight you could lift for a single repetition from a set you actually performed. Epley estimates 100 × (1 + 5 ÷ 30) = 100 × 1.167 ≈ 112.5 kg, while Brzycki gives 100 × 36 ÷ (37 − 5) = 112.5 kg. From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you
Imibuzo ebuza rhoqo
Ubukhulu obuphezulu obuphindaphindwayo olunye buqikelelwa njani?
Kwiseti ogqibe ngayo. I-Epley formula yi-1RM = ubunzima × (1 + iirepeti ÷ 30); iBrzycki yi-ubunzima × 36 ÷ (37 − iirepeti). Zonke zichanekile malunga ne-2-10 yeirepeti kwaye zihlukane kwiseti ephezulu kakhulu yeirepeti.
Kutheni ubonisa iipesenti ze-1RM yam?
Iinkqubo zokuqinisa zicebisa ukuba ubeke isisindo njengepesenti yesisindo sakho esiphezulu—umzekelo, uphinde
Ingaba ukuqikelela kukhuselekile kunekuvavanya ubukhulu obunyanzelekileyo?
Ii-1RM ezicalulweyo ezisuka kwiseti ephakathi zikhusela umngcipheko wokuxhathisa ukutyhala i-single esemthethweni, ngakumbi ngaphandle komgcini okanye iqela eliqeqeshiweyo.
Ndimele ndikhuphe ntoni xa ndiphinda ndizikhuphe kathathu?
Itheyibhile yoqeqesho-lobunzima iguqula ubunzima obuphezulu obuqikelelwayo ube ngumthwalo wepesenti nganye kwaye iqikelele ukuphinda-phinda okuvunyelweyo ngumthwalo ngamnye usebenzisa ubudlelwane be-Epley.
Yeyiphi ifomula ye-1RM efanelekileyo kakhulu?
Epley noBrzycki bavumelana ngokusondeleyo kwiintlanganiso ezi-2-10 kwaye bahlukana kwiintlanganiso eziphezulu; isixhobo sibonisa uEpley, uBrzycki, uLombardi noO’Conner ukuze ulinganise phakathi kwabo kwiseti yakho.
Ndimele ndiyivavanye kwakhona i-max yam rhoqo kangakanani?
Iiveki ezili-12-14 zihlala ziqhelekileyo, okanye uphinde ubalo kwakhona ukusuka kwiseti eqinileyo xa ubunzima bakho bemisebenzi bunyuka. Ubalo ukusuka kwiseti yesibini luya kuthintela ukuxinana nokuxhathisa okunokwenzeka xa uzama ukuphinda uphinde u
Ingaba oku kusebenza kwi-lift nganye?
Isebenza kakuhle kakhulu xa uphakamisa ibarbell njenge-squat, i-bench press kunye ne-deadlift apho ungayenza khona iseti elawulwayo ye-2-10 reps. Ayinokubalulekanga kakhulu xa uqeqesha ngokuzimela kunye neseti enamandla ephezulu kakhulu.
API — sebenzisa le calculator ukusuka kwikhowudi
Nceda le kalkulator njengendawo esemva ye-JSON ekhululekileyo - akukho qhosha lifunekayo. Thumela amaxabiso endawo engezantsi njengeparameter yombuzo okanye i-JSON. Funda i-API epheleleyo →
Incopho yesiphelo
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);IiNtlanganiso zeNtlanganiso yeNtlanganiso