Xisaabiyaha Miisaanka Hal-Jibaaxa oo Bilaash ah
Ku qiyaas 1RM-kaaga miisaan iyo tirada jibaaxyada, adigoo isticmaalaya Epley & Brzycki iyo miis boqolkiiba tababarka.
Ku qiyaas miisaankaaga hal-jibaax adigoo isticmaalaya set dhawaan ah iyo qaacidooyinka Epley iyo Brzycki, dheeraad ahaan miis dhamaystiran oo boqolkiiba tababarka ah oo lagu qorsheeyo jimicsigaaga. Waxaa lagu xisaabiyaa browser-kaaga.
Dhammaan qaacidooyinka
- Epley116.7 kg
- Brzycki112.5 kg
- Lombardi117.5 kg
- O'Conner112.5 kg
- Mayhew119 kg
- Wathan116.6 kg
| % 1RM | Miisaanka | β Jibaaxyo |
|---|---|---|
| 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 |
π Dhammaan tirooyinka waxaa lagu xisaabiyaa browser-kaaga β waxba lama soo geliyo.
Sida Ay U Shaqeyso
Qiyaas hal-garaac-maxka-ah isticmaalka set dhawaan isticmaalka qaacidooyinka Epley iyo Brzycki, oo hel miis buuxa oo heerar-tababar ah si aad u qorshayso safafka shaqada. Waxaa lagu xisaabiyaa gebi ahaanba biraawsarkaaga.
- 1Geli setkaagaMiisaanka la qaaday iyo immisa rep oo nadiif ah aad hesho.
- 2Arag 1RM-gaagaQiyaas celceliska ah oo leh labadaba qaacido.
- 3Akhri miiskaMiisaanka shaqada ee 60% ilaa 100% maxkaaga.
- 4Qorshee si ammaan ahIsticmaal si aad u doorato miisaanka tababarka β had iyo jeer kululow.
Dhammaan tirooyinku waxay ka dhacaan biraawsarkaaga β waxba lama shubo.
Qalabka La Xiriira
Xisaabiyaha Aagagga Garaaca Wadnaha
Hel 5 aagood oo tababar garaaca wadnaha ah oo ka soo baxaya da'daada iyo garaaca wadnaha nasashada (habka Karvonen).
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