{"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\/tr\/how-to-calculate-your-one-rep-max-explained-by-a-strength-and-conditioning-coach\/","title":{"rendered":"NASIL BIR REP MAX, BIR G\u00dc\u00c7 VE KLIMA COACH TARAFINDAN A\u00c7IKLANAN HESAPLAMAK I\u00c7IN"},"content":{"rendered":"<\/p>\n\n\n\n

Sihirli numaran\u0131z\u0131n ne oldu\u011funu \u00f6\u011frenmek i\u00e7in form\u00fclleri kullan\u0131n. Ard\u0131ndan, kaslar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn olan en etkili \u015fekilde \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131zdan emin olmak i\u00e7in hedefinizi belirlenen y\u00fczdelerle kar\u015f\u0131la\u015ft\u0131r\u0131n<\/strong><\/p>\n\n\n\n

Limitlerinizi bilmek, tek rep max’inizi hesaplayarak onlar\u0131 nas\u0131l ge\u00e7ece\u011finizi bulabilece\u011finiz anlam\u0131na gelir. Ama ne kadar a\u011f\u0131rl\u0131k kald\u0131rmak veya itmek, \u00e7\u00f6melmek, deadlift veya bir kez bas\u0131n – bir temsilcisi maksimum (1RM) – basit \u00f6v\u00fcnme haklar\u0131n\u0131n \u00e7ok \u00f6tesinde bir kullan\u0131ma sahiptir bulmak.<\/p>\n\n\n\n

All Black’in rugby tak\u0131m\u0131n\u0131n ba\u015f g\u00fcc\u00fc ve kondisyon ko\u00e7u Dr. Nicholas Gill, “Estetik veya spor i\u00e7in g\u00fc\u00e7 ve kas eklemeye \u00e7al\u0131\u015f\u0131yorsan\u0131z, 1RM’nizi bilmek vazge\u00e7ilmezdir” diyor. “1RM belirli bir y\u00fczdesi e\u011fitim ile belirli bir s\u00fcre i\u00e7inde bir kas \u00fczerinde stres hesaplanm\u0131\u015f bir miktar koyabilirsiniz. B\u00f6yle bir \u00f6zg\u00fcll\u00fck kas b\u00fcy\u00fcmeen en h\u0131zl\u0131 oran\u0131 yaratacakt\u0131r.”<\/p>\n\n\n\n

Sihirli numaran\u0131z\u0131n ne oldu\u011funu bulmak i\u00e7in form\u00fcllerimizi kullan\u0131n. Ard\u0131ndan, kaslar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn olan en etkili \u015fekilde \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131zdan emin olmak i\u00e7in hedefinizi belirlenen y\u00fczdelerle kar\u015f\u0131la\u015ft\u0131r\u0131n.<\/p>\n\n\n\n

ERKEK SA\u011eLI\u011eI’NDAN DAHA FAZLASI<\/h2>\n\n\n\n

30-Dakika Alt V\u00fccut ve Core Dumbbell Egzersiz Video Oyna<\/p>\n\n\n\n

\"How<\/figure>\n\n\n\n

Kilonuzu \u00c7al\u0131\u015f\u0131n<\/h2>\n\n\n\n

Bu form\u00fclleri kullanarak 1RM’nizi hesaplay\u0131n*. \u00dcst g\u00f6vdeniz i\u00e7in, 4-6 kez kald\u0131rabilece\u011finiz en a\u011f\u0131r a\u011f\u0131rl\u0131\u011f\u0131 bulun ve bu denkleme tak\u0131n: (4.6RM X 1.1307) + 0.6998.<\/p>\n\n\n\n

Yani e\u011fer 60kg 5 reps yapabilirsiniz, o zaman form\u00fcle g\u00f6re – (60 x 1.1307) + 0.6998 – 1RM 68.5kg olacakt\u0131r. Alt v\u00fccut i\u00e7in bu form\u00fcl\u00fc kullan\u0131n: (4-6RM x 1.09703) + 14.2546. Ondal\u0131k bir nokta var m\u0131? Devam et, toparlama.<\/p>\n\n\n\n

Art\u0131k 1RM treninizin e\u011fitim hedeflerinize uyacak \u015fekilde antrenman yapmak i\u00e7in do\u011fru hacmi ve yo\u011funlu\u011fu se\u00e7ebilece\u011finizi biliyorsunuz.<\/p>\n\n\n\n

\"one<\/figure>\n\n\n\n

1RM’nizin %50’si<\/h2>\n\n\n\n

Patlay\u0131c\u0131 g\u00fc\u00e7 i\u00e7in en iyisi<\/em><\/p>\n\n\n\n

Gill, “Spor alan\u0131ndaki kaslar\u0131n\u0131z\u0131n h\u0131z\u0131n\u0131 ve h\u0131z\u0131n\u0131 art\u0131rmak istiyorsan\u0131z, bu sizin i\u00e7in bir a\u011f\u0131rl\u0131k” diyor. “Boks\u00f6rler gibi \u00e7ok h\u0131zl\u0131 hareket etmesi gerekenler i\u00e7in \u00f6zellikle iyi.<\/p>\n\n\n\n

Kullan\u0131n:<\/strong> Her sporcu i\u00e7in m\u00fckemmel kombinasyon patlay\u0131c\u0131 h\u0131zl\u0131 reps 3-4 reps 3-6 setleri yapmakt\u0131r. 1RM% 50 bir a\u011f\u0131rl\u0131k kullan\u0131n. Bu kaslar\u0131n\u0131z\u0131 \u00e7ok b\u00fcy\u00fck, hantal ve yava\u015f olmadan g\u00fc\u00e7l\u00fc, g\u00fc\u00e7l\u00fc ve h\u0131zl\u0131 olmay\u0131 \u00f6\u011fretecektir \u2013 ince ayarl\u0131 bir sporcunun i\u015faretleri.<\/p>\n\n\n\n

70% of Your 1RM<\/h2>\n\n\n\n

Dayan\u0131kl\u0131l\u0131k i\u00e7in en iyisi<\/em><\/p>\n\n\n\n

Gill, “Bu, kaslar\u0131n\u0131z\u0131 orta y\u00fckleri de\u011fi\u015ftirirken hareket etmeye devam etmek i\u00e7in e\u011fitti\u011fi i\u00e7in uzun mesafelerkatlar\u0131 kapsayan sporcular i\u00e7in iyidir,” diyor.<\/p>\n\n\n\n

Kullan\u0131n:<\/strong> E\u011fer bir dayan\u0131kl\u0131l\u0131k atlet iseniz ya da sadece yal\u0131n almak istiyorsan\u0131z o zaman 4-10 egzersizleri olu\u015fan no-rest devrelerinde a\u011f\u0131rl\u0131klar\u0131 kullan\u0131n. 12-20 reps yap\u0131n. Bu kalori yakar ve egzersizden sonra 12 saate kadar metabolizma kadar zamlar.<\/p>\n\n\n\n

\"Preparing<\/figure>\n\n\n\n

80% of Your 1RM<\/h2>\n\n\n\n

Kas i\u00e7in en iyisi<\/em><\/p>\n\n\n\n

“Zor bir a\u011f\u0131rl\u0131k ama bir reps adil bir say\u0131 yapman\u0131z\u0131 sa\u011flar,” Gill diyor. “B\u00f6ylece kas liflerinizi kal\u0131nla\u015fmaya ve daha da b\u00fcy\u00fcmeye zorlayacak kadar strese gireceksiniz.”<\/p>\n\n\n\n

Kullan\u0131n:<\/strong> Bu standart a\u011f\u0131rl\u0131k kald\u0131rma uygulamas\u0131d\u0131r, bu y\u00fczden onlar\u0131 daha b\u00fcy\u00fck b\u00fcy\u00fcmeye zorlamak i\u00e7in kaslar\u0131n\u0131z\u0131 yeterli stres uygulayabilirsiniz b\u00f6ylece 7-12 reps setleri ile sopa. Burada anahtar tam kas vergi i\u00e7in 30-60 saniye k\u0131sa dinlenme s\u00fcreleri.<\/p>\n\n\n\n

90% of Your 1RM<\/h2>\n\n\n\n

G\u00fc\u00e7 i\u00e7in en iyisi<\/em><\/p>\n\n\n\n

Gill, “H\u0131zl\u0131 bir \u015fekilde maksimal g\u00fc\u00e7 olu\u015fturmak istiyorsan\u0131z, a\u011f\u0131r y\u00fckleri h\u0131zla hareket ettirmeniz gerekir” diyor. “Performans sporcular\u0131 bu t\u00fcr bir e\u011fitim kullan\u0131r.”<\/p>\n\n\n\n

Kullan\u0131n:<\/strong> Her tekrars\u0131ras\u0131nda iyi bir form ile kontrol kal\u0131rken m\u00fcmk\u00fcn oldu\u011funca h\u0131zl\u0131 \u00e7ubu\u011fu h\u0131zland\u0131rmak. Sadece 3-4 temsilcileri sonra 3-4 setleri aras\u0131nda kurtarmak i\u00e7in 2-3 dakika dinlenme almak yok.<\/p>\n\n\n\n

\"how<\/figure>\n\n\n\n

95% of Your 1RM<\/h2>\n\n\n\n

G\u00fc\u00e7 i\u00e7in en iyisi<\/em><\/p>\n\n\n\n

“G\u00fc\u00e7 geli\u015ftirme \u00fcst katman\u0131, bu a\u011f\u0131rl\u0131k m\u00fcmk\u00fcn olan en k\u0131sa s\u00fcrede eski s\u0131n\u0131rlar\u0131 ge\u00e7mi\u015f itmek yard\u0131mc\u0131 olacakt\u0131r.”<\/p>\n\n\n\n

Kullan\u0131n:<\/strong> Her zaman bir g\u00f6zc\u00fc kullan\u0131n ve yaralanmay\u0131 \u00f6nlemek i\u00e7in set ba\u015f\u0131na sadece 1-3 reps yapmak. Sadece bir seferde 6-12 hafta boyunca bu a\u011f\u0131r bir a\u011f\u0131rl\u0131k ile tren, aksi takdirde sinir sistemi, hastal\u0131\u011fa yol a\u00e7abilir ve biraz zaman alabilir yorgunluk ba\u015flayacakt\u0131r.<\/p>\n\n\n\n

*New Mexico \u00dcniversitesi taraf\u0131ndan olu\u015fturulan form\u00fcller<\/em><\/p>\n\n\n\n

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Sihirli numaran\u0131z\u0131n ne oldu\u011funu \u00f6\u011frenmek i\u00e7in form\u00fclleri kullan\u0131n. Ard\u0131ndan, kaslar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn olan en etkili \u015fekilde \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131zdan emin olmak i\u00e7in hedefinizi […]<\/p>\n","protected":false},"author":2,"featured_media":7765,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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