Isibali se-1RM
Faka isisindo osiphakamisile nokuthi wenze ama-rep amangaki. I-Apex ilinganisa i-1RM yakho ngamafomula e-Epley ne-Brzycki futhi iyiguqule ibe yizindawo zokuqeqesha ongazisebenzisa ngempela.
Ifomula ye-Epley
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Ifomula ye-Brzycki
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I-1RM elinganisiwe (isilinganiso)
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Izilinganiso zibuyekezwa ngqo njengoba uthayipha.
Isibonelo esisekelwe ku-1RM engu-100 kg — faka i-lift yakho ngenhla ukuze wenze ithebula libe ngelakho.
| %1RM | Umthwalo | Ama-rep ajwayelekile | Indawo |
|---|---|---|---|
| 95% | 95 kg | 2 | Amandla aphezulu |
| 90% | 90 kg | 4 | Amandla aphezulu |
| 85% | 85 kg | 6 | Amandla |
| 80% | 80 kg | 8 | Amandla |
| 75% | 75 kg | 10 | I-Hypertrophy |
| 70% | 70 kg | 12 | I-Hypertrophy |
| 65% | 65 kg | 15 | Ukukhuthazela |
| 60% | 60 kg | 20 | Ukukhuthazela |
Izilinganiso ezisekelwe kumafomula ziyisiqalo, hhayi isinqumo sokugcina. Ukunemba kuyahluka ngokuzivocavoca (zisebenza kangcono kuma-lift amakhulu ebha njenge-squat, i-bench press ne-deadlift), ngenani lama-rep, nangesipiliyoni sakho sokuqeqesha — abaqalayo bavame ukuwela ngaphezulu noma ngaphansi kwenombolo yangempela.
Ungalokothi uzame i-max lift yangempela ngokunganaki. Uma unquma ukuhlola i-1RM yangempela, yenza usemusha, ngemva kokufudumeza okufanele, ngobuchwepheshe obuqinile, ama-safety pin noma umuntu okuqaphayo — futhi kungcono nomqeqeshi onesipiliyoni obukele.
I-Apex ibhala yonke isethi, ithola ama-PR amasha ngokuzenzakalelayo, futhi ibuyekeze i-1RM yakho elinganisiwe ngokuzivocavoca ngakunye ngokuhamba kwesikhathi — ukuze amaphesenti akho okuqeqesha ahlale eqotho ngaphandle kokuhlola i-max njalo ngenyanga.
Qala
Ukuzama kwamahhala kwezinsuku ezi-5. Akudingeki ikhadi lesikweletu.