如何计算健身中的1RM？一文详解健身人士必备知识英文双语对照

什么是1RM？

在健身中，1RM指的是一次最大重量（One Repetition Maximum），即你能够用力举起的最大重量，而且只能完成一次。这是衡量一个人在特定力量训练中最大力量的方式。

为什么计算1RM？

计算1RM对于制定个性化的力量训练计划至关重要。它可以帮助你更好地了解自己的力量水平，有效地调整训练强度，防止受伤，提高训练效果。

常用的1RM计算公式

有几种常用的1RM推算公式，其中比较常见的是 Brzycki, Epley, Lander, Lombardi, Mayhew 和 O'Conner 等公式。这些公式基于不同的假设和实验数据，可以根据具体情况选择使用。

计算过程

要计算1RM，首先需要明确训练的重量和重复次数。通常，可以进行多组重量练习，然后根据公式计算出1RM。

举例来说，如果你能够举起100磅重量，做了10次重复，那么通过相应的公式计算，就可以得出你的1RM。

注意事项

在推算1RM时，需要注意身体状况、训练技巧以及安全保障。推算过程中，最好有教练或者其他有经验的人协助，以确保计算的准确性和安全性。

结语

了解如何计算1RM对于健身爱好者来说是非常重要的。希望通过这篇文章的介绍，你对1RM有了更清晰的认识，也能更好地应用于自己的训练中。

感谢您阅读本文，相信此文对您在力量训练和健身计划制定方面会有所帮助。

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英文翻译对照，仅供参考

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What is 1RM?

In fitness, what 1RM points to is the greatest weight (One Repetition Maximum) , namely you can the greatest weight of heave, and can finish only. This is the means of the greatest power in measuring a person to train in specific force.

Why to calculate 1RM?

Computational 1RM is crucial to making personalized force train a plan. It can help you know its force level better, adjust training intensity effectively, prevent to get hurt, improve training result.

Commonly used 1RM computation is formulary

Have a few kinds of commonly used 1RM computative formula, compare among them common is Brzycki, epley, lander, lombardi, the formula such as Mayhew and O'Conner. These formula are based on different hypothesis and experimental data, can choose to use according to particular case.

Computational process

Want computational 1RM, the weight that needs clear training above all and repeat a time. Normally, can undertake much group weight practices, give 1RM according to formulary computation next.

E.g. , if you can raise 100 pounds weight, did 10 times repeat, so calculate through corresponding formula, can reach your 1RM.

Note

When computative 1RM, need notices skill of body state, training and safe safeguard. In computative process, had better have a train other perhaps the person hand that has experience, in order to ensure calculative accuracy and security.

Epilogue

How is understanding calculated 1RM to gymnastical enthusiast it is very important. The hope passes the introduction of this article, you had clearer knowledge to 1RM, in the training that also can apply at oneself better.

Thank you to read the article, believe this article trains to plan to make a respect can be helped somewhat with fitness in force to you.