Kyauta Mai Ƙididdige Mafi Girman Ɗaga na Sau Ɗaya
Kimanta 1RM ɗinku daga nauyi da adadin sau, tare da dabarun Epley & Brzycki da tebur na kashi na horo.
Kimanta mafi girman ɗaga na sau ɗaya daga wani horo na kwanan nan ta amfani da dabarun Epley da Brzycki, tare da cikakken tebur na kashi na horo don shirya ɗagunku. Ana lissafta su a cikin burauzar ku.
Duk dabaru
- Epley116.7 kg
- Brzycki112.5 kg
- Lombardi117.5 kg
- O'Conner112.5 kg
- Mayhew119 kg
- Wathan116.6 kg
| % 1RM | Nauyi | ≈ Adadin sau |
|---|---|---|
| 100% | 115.8 kg | 1 |
| 95% | 110 kg | 2 |
| 90% | 104.2 kg | 4 |
| 85% | 98.4 kg | 6 |
| 80% | 92.6 kg | 8 |
| 75% | 86.8 kg | 10 |
| 70% | 81.1 kg | 12 |
| 65% | 75.3 kg | 16 |
| 60% | 69.5 kg | 20 |
🔒 Ana lissafta dukkan ƙimomi a cikin burauzar ku — ba a loda komai zuwa sabar.
Yadda Yake Aiki
Kimanta matuƙar-daukan-guda-guda daga wani saiti na kwanan nan ta amfani da ka'idojin Epley da Brzycki, ka sami cikakken tebur na kason horo don shirya sassan aikinka. An lissafta gaba ɗaya a burauzarka.
- 1Shigar da sashinkaNauyin da aka ɗauka da nawa reps mai tsabta ka samu.
- 2Duba 1RM ɗinkaWani kimantawa na matsakaici tare da ka'idoji biyu.
- 3Karanta teburinNauye-nauye na aiki daga 60% zuwa 100% na matuƙarka.
- 4Shirya lafiyaYi amfani da shi don zaɓen nauye-nauyen horo — koyaushe yi ɗumamawa.
Ana lissafta dukkan lambobi a burauzarka — babu wani da ake loda shi.
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