{"id":7764,"date":"2023-10-31T14:35:39","date_gmt":"2023-10-31T14:35:39","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7764"},"modified":"2023-10-31T14:35:40","modified_gmt":"2023-10-31T14:35:40","slug":"how-to-calculate-your-one-rep-max-explained-by-a-strength-and-conditioning-coach","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/how-to-calculate-your-one-rep-max-explained-by-a-strength-and-conditioning-coach\/","title":{"rendered":"\u0915\u0948\u0938\u0947 \u0905\u092a\u0928\u0947 \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0940 \u0917\u0923\u0928\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u090f\u0915 \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0915\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917 \u0915\u094b\u091a \u0926\u094d\u0935\u093e\u0930\u093e \u0938\u092e\u091d\u093e\u092f\u093e"},"content":{"rendered":"<\/p>\n<p><strong>\u0905\u092a\u0928\u0947 \u091c\u093e\u0926\u0941\u0908 \u0928\u0902\u092c\u0930 \u0915\u094d\u092f\u093e \u0939\u0948 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u0930\u094d\u092e\u0942\u0932\u0947 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964 \u092b\u093f\u0930 \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0947\u091f \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0932\u0915\u094d\u0937\u094d\u092f \u0915\u094b \u0915\u094d\u0930\u0949\u0938-\u0930\u0947\u092b\u0930 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902<\/strong><\/p>\n<p>\u0905\u092a\u0928\u0940 \u0938\u0940\u092e\u093e\u0913\u0902 \u0915\u094b \u091c\u093e\u0928\u0928\u0947 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0940 \u0917\u0923\u0928\u093e \u0915\u0930\u0915\u0947, \u0909\u0928\u094d\u0939\u0947\u0902 \u092a\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u093e \u0924\u0930\u0940\u0915\u093e \u0938\u092e\u091d \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u092a\u0924\u093e \u0932\u0917\u093e\u0928\u093e \u0915\u093f \u0906\u092a \u0915\u093f\u0924\u0928\u093e \u0935\u091c\u0928 \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0927\u0915\u094d\u0915\u093e \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092c\u0948\u0920\u0928\u093e, \u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f \u092f\u093e \u092a\u094d\u0930\u0947\u0938 \u090f\u0915 \u092c\u093e\u0930 &#8211; \u0906\u092a\u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0905\u0927\u093f\u0915\u0924\u092e (1RM) &#8211; \u0938\u0930\u0932 \u0921\u0940\u0902\u0917 \u092e\u093e\u0930\u0928\u0947 \u0915\u0947 \u0905\u0927\u093f\u0915\u093e\u0930 \u0938\u0947 \u092a\u0930\u0947 \u090f\u0915 \u0909\u092a\u092f\u094b\u0917 \u0939\u0948\u0964<\/p>\n<p>&#8220;\u092f\u0926\u093f \u0906\u092a \u0938\u094c\u0902\u0926\u0930\u094d\u092f\u0936\u093e\u0938\u094d\u0924\u094d\u0930 \u092f\u093e \u0916\u0947\u0932 \u0915\u0947 \u0932\u093f\u090f \u0924\u093e\u0915\u0924 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0905\u092a\u0928\u0947 1RM \u091c\u093e\u0928\u0928\u0947 \u0905\u092a\u0930\u093f\u0939\u093e\u0930\u094d\u092f \u0939\u0948,&#8221; \u0921\u0949 \u0928\u093f\u0915\u094b\u0932\u0938 \u0917\u093f\u0932, \u0938\u093f\u0930 \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0938\u092d\u0940 \u0915\u093e\u0932\u0947 \u0930\u0917\u094d\u092c\u0940 \u091f\u0940\u092e \u0915\u0947 \u0932\u093f\u090f \u0936\u0930\u094d\u0924 \u0915\u094b\u091a \u0915\u0939\u0924\u0947 \u0939\u0948\u0902 \u0964 &#8220;\u0905\u092a\u0928\u0947 1RM \u0915\u0947 \u090f\u0915 \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u092a\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0947 \u0906\u092a \u0938\u092e\u092f \u0915\u0940 \u090f\u0915 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0905\u0935\u0927\u093f \u092e\u0947\u0902 \u090f\u0915 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u092a\u0930 \u0924\u0928\u093e\u0935 \u0915\u0940 \u090f\u0915 \u0917\u0923\u0928\u093e \u0930\u093e\u0936\u093f \u0921\u093e\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0907\u0938 \u0924\u0930\u0939 \u0915\u0940 \u0935\u093f\u0936\u093f\u0937\u094d\u091f\u0924\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0940 \u0938\u092c\u0938\u0947 \u0924\u0947\u091c \u0926\u0930 \u092a\u0948\u0926\u093e \u0915\u0930\u0947\u0917\u0940 \u0964<\/p>\n<p>\u0905\u092a\u0928\u0947 \u091c\u093e\u0926\u0941\u0908 \u0928\u0902\u092c\u0930 \u0915\u094d\u092f\u093e \u0939\u0948 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u093e\u0930\u0947 \u0938\u0942\u0924\u094d\u0930\u094b\u0902 \u0915\u093e \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964 \u092b\u093f\u0930 \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0938\u0947\u091f \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0932\u0915\u094d\u0937\u094d\u092f \u0915\u094b \u0915\u094d\u0930\u0949\u0938-\u0930\u0947\u092b\u0930\u0947\u0902\u0938 \u0915\u0930\u0947\u0902\u0964<\/p>\n<h2>\u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947 \u0905\u0927\u093f\u0915<\/h2>\n<p>30 \u092e\u093f\u0928\u091f \u0932\u094b\u0905\u0930 \u092c\u0949\u0921\u0940 \u0914\u0930 \u0915\u094b\u0930 \u0921\u092e\u094d\u092c\u0932 \u0935\u0930\u094d\u0915\u0906\u0909\u091f\u092a\u094d\u0932\u0947 \u0935\u0940\u0921\u093f\u092f\u094b<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"How to calculate your one rep max\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/young-man-weightlifting-barbell-in-cross-training-royalty-free-image-685006039-1559574128.jpg?crop=0.670xw:1.00xh;0.0518xw,0&amp;resize=480:*\" alt=\"How to calculate your one rep max\" \/><\/figure>\n<h2>\u0905\u092a\u0928\u0947 \u0935\u091c\u0928 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e<\/h2>\n<p>\u0907\u0928 \u0938\u0942\u0924\u094d\u0930\u094b\u0902 * \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0905\u092a\u0928\u0947 1RM \u0915\u0940 \u0917\u0923\u0928\u093e \u0915\u0930\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f, \u0938\u092c\u0938\u0947 \u092d\u093e\u0930\u0940 \u0935\u091c\u0928 \u0906\u092a 4-6 \u092c\u093e\u0930 \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948 \u0914\u0930 \u092f\u0939 \u0907\u0938 \u0938\u092e\u0940\u0915\u0930\u0923 \u092e\u0947\u0902 \u092a\u094d\u0932\u0917: (4.6RM X 1.1307) + \u0966.\u096c\u096f\u096f\u096e \u0932\u0917\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0924\u094b \u0905\u0917\u0930 \u0906\u092a 60kg \u0915\u0947 5 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u0942\u0924\u094d\u0930 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 &#8211; (60 x 1.1307) + 0.6998 &#8211; \u0906\u092a\u0915\u093e 1RM 68.5 kg \u0939\u094b\u0917\u093e\u0964 \u0928\u093f\u091a\u0932\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u0938\u0942\u0924\u094d\u0930 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902: (4-6RM x 1.09703) + 14.2546\u0964 \u090f\u0915 \u0926\u0936\u092e\u0932\u0935 \u092c\u093f\u0902\u0926\u0941 \u092e\u093f\u0932\u093e? \u092a\u0930 \u091c\u093e\u0913, \u092f\u0939 \u0926\u094c\u0930 \u0964<\/p>\n<p>\u0905\u092c \u0906\u092a \u0905\u092a\u0928\u0947 1RM \u091f\u094d\u0930\u0947\u0928 \u0915\u094b \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0906\u092a \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0930\u0942\u092a \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0914\u0930 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u091a\u0941\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"how to calculate your one rep max\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/young-man-boxing-workout-in-an-old-building-royalty-free-image-488724805-1559574994.jpg?crop=0.636xw:1.00xh;0.150xw,0&amp;resize=480:*\" alt=\"one rep max formula and caluclation\" \/><\/figure>\n<h2>50% of Your 1RM<\/h2>\n<p><em>\u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u0936\u0915\u094d\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920<\/em><\/p>\n<p>\u0917\u093f\u0932 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0905\u0917\u0930 \u0906\u092a \u0916\u0947\u0932 \u0915\u0947 \u092e\u0948\u0926\u093e\u0928 \u092a\u0930 \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0917\u0924\u093f \u0914\u0930 \u0917\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u092f\u0939 \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0935\u091c\u0928 \u0939\u0948 \u0964 &#8220;\u092f\u0939 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u091c\u094b \u0932\u094b\u0917 \u092c\u0939\u0941\u0924 \u091c\u0932\u094d\u0926\u0940 \u0938\u094d\u0925\u093e\u0928\u093e\u0902\u0924\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948, \u091c\u0948\u0938\u0947 \u092e\u0941\u0915\u094d\u0915\u0947\u092c\u093e\u091c\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e \u0939\u0948 \u0964<\/p>\n<p><strong>\u0907\u0938\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902:<\/strong>\u00a0\u0939\u0930 \u0916\u093f\u0932\u093e\u0921\u093c\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u0938\u0902\u092f\u094b\u091c\u0928 \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u0924\u0947\u091c\u0940 \u0938\u0947 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 3-4 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 3-6 \u0938\u0947\u091f \u0915\u0930\u0928\u093e \u0939\u0948\u0964 \u090f\u0915 \u0935\u091c\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902 \u091c\u094b \u0906\u092a\u0915\u0947 1RM \u0915\u093e 50% \u0939\u0948\u0964 \u092f\u0939 \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0939\u0941\u0924 \u092c\u0921\u093c\u093e, \u092d\u093e\u0930\u0940 \u0914\u0930 \u0927\u0940\u092e\u093e \u092c\u0928\u0928\u0947 \u0915\u0947 \u092c\u093f\u0928\u093e \u092e\u091c\u092c\u0942\u0924, \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u0914\u0930 \u0924\u0947\u091c \u0939\u094b\u0928\u093e \u0938\u093f\u0916\u093e\u090f\u0917\u093e &#8211; \u090f\u0915 \u092a\u0924\u0932\u0947 \u0926\u0947\u0916\u0924\u0947 \u0916\u093f\u0932\u093e\u0921\u093c\u0940 \u0915\u0940 \u092a\u0939\u091a\u093e\u0928\u0964<\/p>\n<h2>70% of Your 1RM<\/h2>\n<p><em>\u0927\u0940\u0930\u091c \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920<\/em><\/p>\n<p>\u0917\u093f\u0932 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u092f\u0939 \u0909\u0928 \u0916\u093f\u0932\u093e\u0921\u093c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e \u0939\u0948 \u091c\u094b \u0932\u0902\u092c\u0940 \u0926\u0942\u0930\u0940 \u0915\u094b \u0915\u0935\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u0927\u094d\u092f\u092e \u092d\u093e\u0930 \u0938\u094d\u0925\u093e\u0928\u093e\u0902\u0924\u0930\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0906\u0917\u0947 \u092c\u0922\u093c\u0924\u0947 \u0930\u0939\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0917\u093e\u0921\u093c\u093f\u092f\u094b\u0902 \u0964<\/p>\n<p><strong>\u0907\u0938\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902:<\/strong>\u00a0\u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u0927\u0940\u0930\u091c \u090f\u0925\u0932\u0940\u091f \u0930\u0939\u0947 \u0939\u0948 \u092f\u093e \u0938\u093f\u0930\u094d\u092b leaner \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948 \u0924\u094b \u0915\u094b\u0908 \u0906\u0930\u093e\u092e 4-10 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0947 \u092e\u093f\u0932\u0915\u0930 \u0938\u0930\u094d\u0915\u093f\u091f \u092e\u0947\u0902 \u0935\u091c\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902 \u0964 12-20 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0930\u0947\u0902 \u092f\u0939 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u094b \u091c\u0932\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093e\u0926 12 \u0918\u0902\u091f\u0947 \u0924\u0915 \u0906\u092a\u0915\u0947 \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u094d\u092e \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948 \u0964<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"Preparing barbell\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/preparing-barbell-royalty-free-image-664917116-1559575112.jpg?crop=0.667xw:1.00xh;0.0846xw,0&amp;resize=480:*\" alt=\"Preparing barbell\" \/><\/figure>\n<h2>80% of Your 1RM<\/h2>\n<p><em>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920<\/em><\/p>\n<p>\u0917\u093f\u0932 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u090f\u0915 \u0915\u0920\u093f\u0928 \u0935\u091c\u0928 \u0932\u0947\u0915\u093f\u0928 \u090f\u0915 \u0939\u0948 \u0915\u093f \u0906\u092a \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0940 \u090f\u0915 \u0909\u091a\u093f\u0924 \u0938\u0902\u0916\u094d\u092f\u093e \u092e\u0947\u0902 \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948.&#8221; &#8220;\u0924\u094b \u0906\u092a \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0930\u0947\u0936\u094b\u0902 \u0915\u094b \u0915\u093e\u092b\u0940 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0909\u0902\u0939\u0947\u0902 \u092e\u094b\u091f\u093e \u0914\u0930 \u092c\u0921\u093c\u093e \u0939\u094b \u092e\u091c\u092c\u0942\u0930 \u0939\u094b\u0917\u093e.&#8221;<\/p>\n<p><strong>\u0907\u0938\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902:<\/strong>\u00a0\u092f\u0939 \u092e\u093e\u0928\u0915 \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f 7-12 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u0938\u0947\u091f \u0915\u0947 \u0938\u093e\u0925 \u091a\u093f\u092a\u0915\u0947 \u0930\u0939\u0947\u0902 \u0924\u093e\u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0924\u0928\u093e\u0935 \u0921\u093e\u0932 \u0938\u0915\u0947\u0902 \u0924\u093e\u0915\u093f \u0909\u0928\u094d\u0939\u0947\u0902 \u092c\u0921\u093c\u093e \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u091c\u092c\u0942\u0930 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0947\u0964 \u092f\u0939\u093e\u0902 \u0915\u0941\u0902\u091c\u0940 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u0915\u0930 \u0932\u0917\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 30-60 \u0938\u0947\u0915\u0947\u0902\u0921 \u0915\u0940 \u091b\u094b\u091f\u0940 \u092c\u093e\u0915\u0940 \u0905\u0935\u0927\u093f \u0939\u0948\u0964<\/p>\n<h2>90% of Your 1RM<\/h2>\n<p><em>\u0938\u0924\u094d\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920<\/em><\/p>\n<p>\u0917\u093f\u0932 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0905\u0917\u0930 \u0906\u092a \u091c\u0932\u094d\u0926\u0940 \u0938\u0947 \u092e\u0948\u0915\u094d\u0938\u093f\u092e\u0932 \u092b\u094b\u0930\u094d\u0938 \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a\u0915\u094b \u0938\u094d\u092a\u0940\u0921 \u0915\u0947 \u0938\u093e\u0925 \u092d\u093e\u0930\u0940 \u092d\u093e\u0930 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964 &#8220;\u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0907\u0938 \u0924\u0930\u0939 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902.&#8221;<\/p>\n<p><strong>\u0907\u0938\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902:<\/strong>\u00a0\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0905\u091a\u094d\u091b\u0940 \u092b\u0949\u0930\u094d\u092e \u0915\u0947 \u0938\u093e\u0925 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092e\u0947\u0902 \u0930\u0939\u0924\u0947 \u0939\u0941\u090f \u091c\u093f\u0924\u0928\u0940 \u091c\u0932\u094d\u0926\u0940 \u0939\u094b \u0938\u0915\u0947 \u092c\u093e\u0930 \u092e\u0947\u0902 \u0924\u0947\u091c\u0940 \u0932\u093e\u090f\u0902\u0964 \u0915\u0947\u0935\u0932 3-4 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b 3-4 \u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a \u0920\u0940\u0915 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 2-3 \u092e\u093f\u0928\u091f \u0915\u093e \u0906\u0930\u093e\u092e \u0932\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"how to calculate your one rep max\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/gettyimages-970998066-1-1559575261.jpg?crop=0.668xw:1.00xh;0.157xw,0&amp;resize=480:*\" alt=\"how to calculate your one rep max\" \/><\/figure>\n<h2>\u0905\u092a\u0928\u0947 1RM \u0915\u0947 95%<\/h2>\n<p><em>\u0924\u093e\u0915\u0924 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920<\/em><\/p>\n<p>&#8220;\u0936\u0915\u094d\u0924\u093f \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u090a\u092a\u0930\u0940 \u0938\u094d\u0924\u0930, \u0907\u0938 \u0935\u091c\u0928 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940 \u0906\u092a \u0915\u092e \u0938\u0947 \u0915\u092e \u0938\u0902\u092d\u0935 \u0938\u092e\u092f \u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u092a\u0941\u0930\u093e\u0928\u0940 \u0938\u0940\u092e\u093e \u092a\u093f\u091b\u0932\u0947 \u0927\u0915\u094d\u0915\u093e.&#8221;<\/p>\n<p><strong>\u0907\u0938\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902:<\/strong>\u00a0\u0939\u092e\u0947\u0936\u093e \u090f\u0915 \u0938\u094d\u092a\u0949\u091f\u0930 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902 \u0914\u0930 \u091a\u094b\u091f \u0938\u0947 \u092c\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f \u0938\u0947\u091f \u0938\u093f\u0930\u094d\u092b 1-3 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0938\u092e\u092f \u092e\u0947\u0902 6-12 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u092d\u093e\u0930\u0940 \u0935\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0915\u0947\u0935\u0932 \u091f\u094d\u0930\u0947\u0928, \u0905\u0928\u094d\u092f\u0925\u093e \u0905\u092a\u0928\u0947 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0925\u0915\u093e\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0936\u0941\u0930\u0942 \u0915\u0930 \u0926\u0947\u0902\u0917\u0947, \u091c\u094b \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0928\u0947\u0924\u0943\u0924\u094d\u0935 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0915\u0941\u091b \u0938\u092e\u092f \u092c\u093e\u0939\u0930 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p><em>* \u0928\u094d\u092f\u0942 \u092e\u0947\u0915\u094d\u0938\u093f\u0915\u094b \u0935\u093f\u0936\u094d\u0935\u0935\u093f\u0926\u094d\u092f\u093e\u0932\u092f \u0926\u094d\u0935\u093e\u0930\u093e \u092c\u0928\u093e\u090f \u0917\u090f \u0938\u0942\u0924\u094d\u0930<\/em><\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0905\u092a\u0928\u0947 \u091c\u093e\u0926\u0941\u0908 \u0928\u0902\u092c\u0930 \u0915\u094d\u092f\u093e \u0939\u0948 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u0930\u094d\u092e\u0942\u0932\u0947 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964 \u092b\u093f\u0930 \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 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