{"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\/ru\/how-to-calculate-your-one-rep-max-explained-by-a-strength-and-conditioning-coach\/","title":{"rendered":"\u041a\u0410\u041a \u0420\u0410\u0421\u0421\u0427\u0418\u0422\u0410\u0422\u042c \u0412\u0410\u0428 \u041e\u0414\u0418\u041d REP \u041c\u0410\u041a\u0421, \u041e\u0411\u042a\u042f\u0421\u041d\u042f\u0415\u0422\u0421\u042f \u041f\u0420\u041e\u0427\u041d\u041e\u0421\u0422\u042c \u0418 \u041a\u041e\u041d\u0414\u0418\u0426\u0418\u041e\u041d\u0418\u0420\u041e\u0412\u0410\u041d\u0418\u042f \u0422\u0420\u0415\u041d\u0415\u0420"},"content":{"rendered":"<\/p>\n<div class=\"post-item-wrap\">\n<div class=\"entry-content\">\n<p><strong>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0444\u043e\u0440\u043c\u0443\u043b\u044b, \u0447\u0442\u043e\u0431\u044b \u0432\u044b\u044f\u0441\u043d\u0438\u0442\u044c, \u0447\u0442\u043e \u0432\u0430\u0448 \u043c\u0430\u0433\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u043d\u043e\u043c\u0435\u0440. \u0417\u0430\u0442\u0435\u043c \u043f\u0435\u0440\u0435\u043a\u0440\u0435\u0441\u0442\u043d\u044b\u0435 \u0441\u0441\u044b\u043b\u043a\u0438 \u0432\u0430\u0448\u0435\u0439 \u0446\u0435\u043b\u0438 \u0441 \u043d\u0430\u0431\u043e\u0440\u043e\u043c \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432, \u0447\u0442\u043e\u0431\u044b \u0443\u0431\u0435\u0434\u0438\u0442\u044c\u0441\u044f, \u0447\u0442\u043e \u0432\u044b \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442\u0435 \u0432\u0430\u0448\u0438 \u043c\u044b\u0448\u0446\u044b \u0432 \u043d\u0430\u0438\u0431\u043e\u043b\u0435\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u043c \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u043c<\/strong><\/p>\n<p>\u0417\u043d\u0430\u044f \u0432\u0430\u0448\u0438 \u043f\u0440\u0435\u0434\u0435\u043b\u044b \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442, \u0447\u0442\u043e \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u044b\u044f\u0441\u043d\u0438\u0442\u044c, \u043a\u0430\u043a \u043f\u0440\u0435\u0432\u0437\u043e\u0439\u0442\u0438 \u0438\u0445, \u043f\u0443\u0442\u0435\u043c \u0440\u0430\u0441\u0447\u0435\u0442\u0430 \u043e\u0434\u043d\u043e\u0433\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0438\u0442\u0435\u043b\u044f \u043c\u0430\u043a\u0441. \u041d\u043e \u0432\u044b\u044f\u0441\u043d\u0438\u0442\u044c, \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0432\u0435\u0441\u0430 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0438\u043b\u0438 \u043d\u0430\u0436\u0430\u0442\u044c, \u043f\u0440\u0438\u0437\u0435\u043c\u0438\u0441\u0442\u044b\u0439, deadlift \u0438\u043b\u0438 \u043d\u0430\u0436\u043c\u0438\u0442\u0435 \u043e\u0434\u0438\u043d \u0440\u0430\u0437 &#8211; \u0432\u0430\u0448 \u043e\u0434\u0438\u043d \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u0438\u0442\u0435\u043b\u044c \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c (1RM) &#8211; \u0438\u043c\u0435\u0435\u0442 \u043f\u0440\u0438\u043c\u0435\u043d\u0435\u043d\u0438\u0435 \u0434\u0430\u043b\u0435\u043a\u043e \u0437\u0430 \u0440\u0430\u043c\u043a\u0438 \u043f\u0440\u043e\u0441\u0442\u044b\u0445 \u043f\u0440\u0430\u0432 \u0445\u0432\u0430\u0441\u0442\u043e\u0432\u0441\u0442\u0432\u0430.<\/p>\n<p>&#8220;\u0415\u0441\u043b\u0438 \u0432\u044b \u043f\u044b\u0442\u0430\u0435\u0442\u0435\u0441\u044c \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u0441\u0438\u043b\u044b \u0438 \u043c\u044b\u0448\u0446\u044b \u0434\u043b\u044f \u044d\u0441\u0442\u0435\u0442\u0438\u043a\u0438 \u0438\u043b\u0438 \u0441\u043f\u043e\u0440\u0442\u0430, \u0442\u043e \u0437\u043d\u0430\u044f, \u0432\u0430\u0448 1RM \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u044b\u043c&#8221;, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0434-\u0440 \u041d\u0438\u043a\u043e\u043b\u0430\u0441 \u0413\u0438\u043b\u043b, \u0440\u0443\u043a\u043e\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c \u0441\u0438\u043b\u044b \u0438 \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u044f \u0442\u0440\u0435\u043d\u0435\u0440\u0430 \u0434\u043b\u044f \u0440\u0435\u0433\u0431\u0438 \u043a\u043e\u043c\u0430\u043d\u0434\u044b All Black. &#8220;\u041f\u043e \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044e \u0432 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u043e\u043c \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u0435 \u043e\u0442 \u0432\u0430\u0448\u0435\u0433\u043e 1RM \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0440\u0430\u0441\u0447\u0435\u0442\u043d\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0441\u0442\u0440\u0435\u0441\u0441\u0430 \u043d\u0430 \u043c\u044b\u0448\u0446\u0443 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u043e\u0433\u043e \u043f\u0435\u0440\u0438\u043e\u0434\u0430 \u0432\u0440\u0435\u043c\u0435\u043d\u0438. \u0422\u0430\u043a\u0430\u044f \u0441\u043f\u0435\u0446\u0438\u0444\u0438\u043a\u0430 \u0441\u043e\u0437\u0434\u0430\u0441\u0442 \u0441\u0430\u043c\u044b\u0435 \u0431\u044b\u0441\u0442\u0440\u044b\u0435 \u0442\u0435\u043c\u043f\u044b \u0440\u043e\u0441\u0442\u0430 \u043c\u044b\u0448\u0446\u00bb.<\/p>\n<p>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u043d\u0430\u0448\u0438 \u0444\u043e\u0440\u043c\u0443\u043b\u044b, \u0447\u0442\u043e\u0431\u044b \u0432\u044b\u044f\u0441\u043d\u0438\u0442\u044c, \u0447\u0442\u043e \u0432\u0430\u0448 \u043c\u0430\u0433\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u043d\u043e\u043c\u0435\u0440. \u0417\u0430\u0442\u0435\u043c \u043f\u0435\u0440\u0435\u043a\u0440\u0435\u0441\u0442\u043d\u044b\u0435 \u0441\u0441\u044b\u043b\u043a\u0438 \u0432\u0430\u0448\u0435\u0439 \u0446\u0435\u043b\u0438 \u0441 \u043d\u0430\u0431\u043e\u0440\u043e\u043c \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432, \u0447\u0442\u043e\u0431\u044b \u0443\u0431\u0435\u0434\u0438\u0442\u044c\u0441\u044f, \u0447\u0442\u043e \u0432\u044b \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442\u0435 \u0432\u0430\u0448\u0438 \u043c\u044b\u0448\u0446\u044b \u0432 \u043d\u0430\u0438\u0431\u043e\u043b\u0435\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u043c \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u043c.<\/p>\n<h2>\u0411\u041e\u041b\u042c\u0428\u0415 \u041e\u0422 \u0417\u0414\u041e\u0420\u041e\u0412\u042c\u042f \u041c\u0423\u0416\u0427\u0418\u041d<\/h2>\n<p>30-\u043c\u0438\u043d\u0443\u0442\u043d\u043e\u0435 \u043d\u0438\u0436\u043d\u0435\u0435 \u0442\u0435\u043b\u043e \u0438 \u044f\u0434\u0440\u043e Dumbbell WorkoutPlay \u0412\u0438\u0434\u0435\u043e<\/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>\u0420\u0430\u0437\u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u0441\u0432\u043e\u0439 \u0432\u0435\u0441<\/h2>\n<p>\u0420\u0430\u0441\u0441\u0447\u0438\u0442\u0430\u0439\u0442\u0435 \u0441\u0432\u043e\u0439 1RM \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u044d\u0442\u0438\u0445 \u0444\u043e\u0440\u043c\u0443\u043b. \u0414\u043b\u044f \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430, \u043d\u0430\u0439\u0442\u0438 \u0441\u0430\u043c\u044b\u0439 \u0442\u044f\u0436\u0435\u043b\u044b\u0439 \u0432\u0435\u0441 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u0434\u043d\u044f\u0442\u044c 4-6 \u0440\u0430\u0437 \u0438 \u043f\u043e\u0434\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u0435\u0433\u043e \u043a \u044d\u0442\u043e\u043c\u0443 \u0443\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u044e: (4.6RM X 1.1307)<\/p>\n<p>\u0422\u0430\u043a \u0447\u0442\u043e \u0435\u0441\u043b\u0438 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c 5 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 60 \u043a\u0433, \u0442\u043e \u043f\u043e \u0444\u043e\u0440\u043c\u0443\u043b\u0435 &#8211; (60 \u0445 1,1307) 0,6998 &#8211; \u0432\u0430\u0448 1RM \u0431\u0443\u0434\u0435\u0442 68,5 \u043a\u0433. \u0414\u043b\u044f \u043d\u0438\u0436\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u044d\u0442\u0443 \u0444\u043e\u0440\u043c\u0443\u043b\u0443: (4-6RM x 1.09703) 14.2546. \u0415\u0441\u0442\u044c \u0434\u0435\u0441\u044f\u0442\u0438\u0447\u043d\u0430\u044f \u0442\u043e\u0447\u043a\u0430? \u0414\u0430\u0432\u0430\u0439, \u043e\u0431\u043e\u0439\u043c\u0438.<\/p>\n<p>\u0422\u0435\u043f\u0435\u0440\u044c \u0432\u044b \u0437\u043d\u0430\u0435\u0442\u0435, \u0432\u0430\u0448 1RM \u043f\u043e\u0435\u0437\u0434 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u044b\u0439 \u043e\u0431\u044a\u0435\u043c \u0438 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0434\u043b\u044f \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f \u0432 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0438\u0438 \u0441 \u0432\u0430\u0448\u0438\u043c\u0438 \u0446\u0435\u043b\u044f\u043c\u0438 \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044f.<\/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>\u041b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0432\u0437\u0440\u044b\u0432\u043d\u043e\u0439 \u043c\u043e\u0449\u043d\u043e\u0441\u0442\u0438<\/em><\/p>\n<p>&#8220;\u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0442\u0435\u043c\u043f \u0438 \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u044c \u0432\u0430\u0448\u0438\u0445 \u043c\u044b\u0448\u0446 \u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u043e\u043c \u043f\u043e\u043b\u0435, \u044d\u0442\u043e \u0432\u0435\u0441 \u0434\u043b\u044f \u0432\u0430\u0441&#8221;, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0413\u0438\u043b\u043b. &#8220;\u042d\u0442\u043e \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0445\u043e\u0440\u043e\u0448\u043e \u0434\u043b\u044f \u0442\u0435\u0445, \u043a\u0442\u043e \u0434\u043e\u043b\u0436\u0435\u043d \u0434\u0432\u0438\u0433\u0430\u0442\u044c\u0441\u044f \u043e\u0447\u0435\u043d\u044c \u0431\u044b\u0441\u0442\u0440\u043e, \u0442\u0430\u043a\u0438\u0445 \u043a\u0430\u043a \u0431\u043e\u043a\u0441\u0435\u0440\u044b.<\/p>\n<p><strong>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0435\u0433\u043e:<\/strong>\u00a0\u0418\u0434\u0435\u0430\u043b\u044c\u043d\u043e\u0435 \u0441\u043e\u0447\u0435\u0442\u0430\u043d\u0438\u0435 \u0434\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u0430, \u0447\u0442\u043e\u0431\u044b \u0441\u0434\u0435\u043b\u0430\u0442\u044c 3-6 \u043d\u0430\u0431\u043e\u0440\u043e\u0432 3-4 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0432\u0437\u0440\u044b\u0432\u043d\u044b\u0445 \u0431\u044b\u0441\u0442\u0440\u044b\u0445 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439. \u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0432\u0435\u0441, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 50% \u043e\u0442 \u0432\u0430\u0448\u0435\u0433\u043e 1RM. \u042d\u0442\u043e \u043d\u0430\u0443\u0447\u0438\u0442 \u0432\u0430\u0448\u0438 \u043c\u044b\u0448\u0446\u044b \u0431\u044b\u0442\u044c \u0441\u0438\u043b\u044c\u043d\u044b\u043c\u0438, \u043c\u043e\u0449\u043d\u044b\u043c\u0438 \u0438 \u0431\u044b\u0441\u0442\u0440\u044b\u043c\u0438, \u043d\u0435 \u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0441\u044c \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0431\u043e\u043b\u044c\u0448\u0438\u043c\u0438, \u0433\u0440\u043e\u043c\u043e\u0437\u0434\u043a\u0438\u043c\u0438 \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u044b\u043c\u0438 \u2013 \u043e\u0442\u043b\u0438\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u043c\u0438 \u0447\u0435\u0440\u0442\u0430\u043c\u0438 \u0442\u043e\u043d\u043a\u043e \u043d\u0430\u0441\u0442\u0440\u043e\u0435\u043d\u043d\u043e\u0433\u043e \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u0430.<\/p>\n<h2>70% of Your 1RM<\/h2>\n<p><em>Best for endurance<\/em><\/p>\n<p>\u201cThis is good for sportsmen who cover\u00a0long distances\u00a0as it trains your muscles to keep moving while shifting moderate loads,\u201d says Gill.<\/p>\n<p><strong>Use It:\u00a0<\/strong>If you\u2019re an endurance athlete or just want to\u00a0get leaner\u00a0then use weights in no-rest circuits consisting of 4-10 exercises. Do 12-20 reps. This burns calories and hikes up your\u00a0metabolism\u00a0for up to 12 hours after exercise.<\/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>\u041b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043c\u044b\u0448\u0446<\/em><\/p>\n<p>&#8220;\u0422\u044f\u0436\u0435\u043b\u044b\u0439 \u0432\u0435\u0441, \u043d\u043e \u0442\u043e\u0442, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0435\u0442 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u0438\u0437\u0440\u044f\u0434\u043d\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439&#8221;, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0413\u0438\u043b\u043b. &#8220;\u0422\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c, \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u043f\u043e\u0434\u0447\u0435\u0440\u043a\u0438\u0432\u0430\u0442\u044c \u0432\u0430\u0448\u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0435 \u0432\u043e\u043b\u043e\u043a\u043d\u0430 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e, \u0447\u0442\u043e\u0431\u044b \u0437\u0430\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0438\u0445 \u0441\u0433\u0443\u0449\u0430\u0442\u044c\u0441\u044f \u0438 \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0435&#8221;.<\/p>\n<p><strong>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0435\u0433\u043e:<\/strong>\u00a0\u042d\u0442\u043e \u0441\u0442\u0430\u043d\u0434\u0430\u0440\u0442\u043d\u0430\u044f \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0430 \u0442\u044f\u0436\u0435\u043b\u043e\u0439 \u0430\u0442\u043b\u0435\u0442\u0438\u043a\u0438, \u0442\u0430\u043a \u0447\u0442\u043e \u043f\u0440\u0438\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c\u0441\u044f \u043d\u0430\u0431\u043e\u0440\u043e\u0432 7-12 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439, \u0442\u0430\u043a \u0447\u0442\u043e \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043e\u043a\u0430\u0437\u0430\u0442\u044c \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e\u0435 \u0434\u0430\u0432\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u043c\u044b\u0448\u0446\u044b, \u0447\u0442\u043e\u0431\u044b \u0437\u0430\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0438\u0445 \u0440\u0430\u0441\u0442\u0438 \u0431\u043e\u043b\u044c\u0448\u0435. \u041a\u043b\u044e\u0447\u0435\u0432\u044b\u043c \u043c\u043e\u043c\u0435\u043d\u0442\u043e\u043c \u0437\u0434\u0435\u0441\u044c \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043a\u043e\u0440\u043e\u0442\u043a\u0438\u0435 \u043f\u0435\u0440\u0438\u043e\u0434\u044b \u043e\u0442\u0434\u044b\u0445\u0430 30-60 \u0441\u0435\u043a\u0443\u043d\u0434, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u043e\u0431\u043b\u0430\u0433\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u043d\u0430\u043b\u043e\u0433\u043e\u043c.<\/p>\n<h2>90% of Your 1RM<\/h2>\n<p><em>\u041b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043f\u0438\u0442\u0430\u043d\u0438\u044f<\/em><\/p>\n<p>&#8220;\u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0441\u043e\u0437\u0434\u0430\u0442\u044c \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0443\u044e \u0441\u0438\u043b\u0443 \u0431\u044b\u0441\u0442\u0440\u043e, \u0442\u043e \u0432\u0430\u043c \u043d\u0443\u0436\u043d\u043e \u0434\u0432\u0438\u0433\u0430\u0442\u044c\u0441\u044f \u0442\u044f\u0436\u0435\u043b\u044b\u0445 \u043d\u0430\u0433\u0440\u0443\u0437\u043e\u043a \u0441\u043e \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u044c\u044e&#8221;, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0413\u0438\u043b\u043b. &#8220;\u041f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u044b \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044e\u0442 \u044d\u0442\u043e\u0442 \u0432\u0438\u0434 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438&#8221;.<\/p>\n<p><strong>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0435\u0433\u043e:<\/strong>\u00a0\u0412\u043e \u0432\u0440\u0435\u043c\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0443\u0441\u043a\u043e\u0440\u0438\u0442\u044c \u0431\u0430\u0440 \u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u0431\u044b\u0441\u0442\u0440\u0435\u0435, \u043e\u0441\u0442\u0430\u0432\u0430\u044f\u0441\u044c \u043f\u043e\u0434 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0435\u043c \u0441 \u0445\u043e\u0440\u043e\u0448\u0435\u0439 \u0444\u043e\u0440\u043c\u043e\u0439. \u0422\u043e\u043b\u044c\u043a\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c 3-4 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0437\u0430\u0442\u0435\u043c \u0432\u0437\u044f\u0442\u044c 2-3 \u043c\u0438\u043d\u0443\u0442\u043d\u044b\u0439 \u043e\u0442\u0434\u044b\u0445, \u0447\u0442\u043e\u0431\u044b \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c \u043c\u0435\u0436\u0434\u0443 3-4 \u043d\u0430\u0431\u043e\u0440\u043e\u0432.<\/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>95% \u0432\u0430\u0448\u0435\u0433\u043e 1RM<\/h2>\n<p><em>\u041b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043f\u0440\u043e\u0447\u043d\u043e\u0441\u0442\u0438<\/em><\/p>\n<p>&#8220;\u0412\u0435\u0440\u0445\u043d\u0438\u0439 \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u044f \u0441\u0438\u043b\u044b, \u044d\u0442\u043e\u0442 \u0432\u0435\u0441 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u0434\u0442\u043e\u043b\u043a\u043d\u0443\u0442\u044c \u0432\u0430\u0441 \u043c\u0438\u043c\u043e \u0441\u0442\u0430\u0440\u044b\u0445 \u043f\u0440\u0435\u0434\u0435\u043b\u043e\u0432 \u0432 \u043a\u0440\u0430\u0442\u0447\u0430\u0439\u0448\u0438\u0435 \u0441\u0440\u043e\u043a\u0438&#8221;.<\/p>\n<p><strong>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0435\u0433\u043e:<\/strong>\u00a0\u0412\u0441\u0435\u0433\u0434\u0430 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u043a\u043e\u0440\u0440\u0435\u043a\u0442\u0438\u0440\u043e\u0432\u0449\u0438\u043a\u0430 \u0438 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u0442\u043e\u043b\u044c\u043a\u043e 1-3 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u0437\u0430 \u043d\u0430\u0431\u043e\u0440, \u0447\u0442\u043e\u0431\u044b \u0438\u0437\u0431\u0435\u0436\u0430\u0442\u044c \u0442\u0440\u0430\u0432\u043c. \u0422\u043e\u043b\u044c\u043a\u043e \u043f\u043e\u0435\u0437\u0434 \u0441 \u0432\u0435\u0441\u043e\u043c \u044d\u0442\u043e\u0442 \u0442\u044f\u0436\u0435\u043b\u044b\u0439 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 6-12 \u043d\u0435\u0434\u0435\u043b\u044c \u0437\u0430 \u043e\u0434\u0438\u043d \u0440\u0430\u0437, \u0432 \u043f\u0440\u043e\u0442\u0438\u0432\u043d\u043e\u043c \u0441\u043b\u0443\u0447\u0430\u0435 \u0432\u0430\u0448\u0430 \u043d\u0435\u0440\u0432\u043d\u0430\u044f \u0441\u0438\u0441\u0442\u0435\u043c\u0430 \u043d\u0430\u0447\u043d\u0435\u0442 \u0443\u0441\u0442\u0430\u043b\u043e\u0441\u0442\u044c, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u043c\u043e\u0436\u0435\u0442 \u043f\u0440\u0438\u0432\u0435\u0441\u0442\u0438 \u043a \u0431\u043e\u043b\u0435\u0437\u043d\u0438 \u0438 \u0442\u0440\u0435\u0431\u0443\u044e\u0442 \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u043e\u0433\u043e \u0442\u0430\u0439\u043c-\u0430\u0443\u0442\u0430.<\/p>\n<p><em>\u00ab\u0424\u043e\u0440\u043c\u0443\u043b\u044b, \u0441\u043e\u0437\u0434\u0430\u043d\u043d\u044b\u0435 \u0423\u043d\u0438\u0432\u0435\u0440\u0441\u0438\u0442\u0435\u0442\u043e\u043c \u041d\u044c\u044e-\u041c\u0435\u043a\u0441\u0438\u043a\u043e<\/em><\/p>\n<\/div>\n<\/div>\n<nav class=\"navigation post-navigation\" role=\"navigation\" aria-label=\"\u0421\u043e\u043e\u0431\u0449\u0435\u043d\u0438\u044f\">\n<h2 class=\"screen-reader-text\">\u041f\u043e\u0447\u0442\u043e\u0432\u0430\u044f \u043d\u0430\u0432\u0438\u0433\u0430\u0446\u0438\u044f<\/h2>\n<div class=\"nav-links\">\u00a0<\/div>\n<\/nav>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0444\u043e\u0440\u043c\u0443\u043b\u044b, \u0447\u0442\u043e\u0431\u044b \u0432\u044b\u044f\u0441\u043d\u0438\u0442\u044c, \u0447\u0442\u043e \u0432\u0430\u0448 \u043c\u0430\u0433\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u043d\u043e\u043c\u0435\u0440. \u0417\u0430\u0442\u0435\u043c \u043f\u0435\u0440\u0435\u043a\u0440\u0435\u0441\u0442\u043d\u044b\u0435 \u0441\u0441\u044b\u043b\u043a\u0438 \u0432\u0430\u0448\u0435\u0439 \u0446\u0435\u043b\u0438 \u0441 \u043d\u0430\u0431\u043e\u0440\u043e\u043c \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043e\u0432, \u0447\u0442\u043e\u0431\u044b \u0443\u0431\u0435\u0434\u0438\u0442\u044c\u0441\u044f, \u0447\u0442\u043e \u0432\u044b 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