Tātaitai 1RM (te taimaha nui rawa i te hāpainga kotahi)
Tāurua te taimaha e hāpainga ana e koe me te maha o ngā wā, ā, ka kite koe i tō taimaha nui rawa ā-ariā mō te hāpainga kotahi (1RM), me tētahi ripanga mō ia maha tukuruatanga mai i te 1 ki te 20.
Te taimaha mō ia maha tukuruatanga
| Tukurua | Taimaha (kg) | % o te 1RM |
|---|---|---|
| 1 | — | — |
| 2 | — | — |
| 3 | — | — |
| 4 | — | — |
| 5 | — | — |
| 6 | — | — |
| 7 | — | — |
| 8 | — | — |
| 9 | — | — |
| 10 | — | — |
| 11 | — | — |
| 12 | — | — |
| 13 | — | — |
| 14 | — | — |
| 15 | — | — |
| 16 | — | — |
| 17 | — | — |
| 18 | — | — |
| 19 | — | — |
| 20 | — | — |
He kiwikiwi, 13 ki te 20: ka iti iho te tika o ngā tātai, he aratohu noa te tau.
Ngā kōpae mai i te 25 kg ki te 1.25 kg ki ia taha, kāore i te tatau i ngā raka.
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Te āhua o tōna mahi
Me pēhea te whakamahi
- Kōwhiria tētahi korikori me tētahi huinga hou i tata ki te ngoikore.
- Tāurua te taimaha me ngā tukuruatanga (1 ki te 20; he pai ake te 10 iti iho rānei).
- Pānuitia tō 1RM matapae me te hua o ia tātai.
- Whakamahia te ripanga hei kite i te taimaha mō ia maha tukuruatanga.
Me pēhea te tātai
Ko te 1RM te toharite o te tātai a Epley (1985), taimaha × (1 + tukurua / 30), me Brzycki (1993), taimaha × 36 / (37 − tukurua). Mēnā kotahi te tukuruatanga, ko te 1RM te taimaha tonu. Ka whakamahia e te ripanga ngā tātai e rua kōaro, ā, ka whakaawhiwhia ki te 0.5 kg (te 1 lb rānei). Mō ngā kōpae (i raro i te 1RM me te ripanga), ka whakamahia te taimaha tata rawa ka taea te uta ki te pae i kōwhiria, me ngā kōpae mai i te 25 ki te 1.25 kg (ērā o ngā ture hangarau a te IPF) mai i te 45 ki te 2.5 lb rānei, ki ia taha mai i te mea taumaha rawa ki te mea māmā rawa, kāore i te tatau i ngā raka. Ka taea te kōwhiri i tētahi atu tātai kia ōrite ki tō taupānga (Epley, Brzycki, Wathen 1994, Mayhew me ētahi atu 1992 rānei), ā, ka whakamahia e te ripanga taua tātai anō. Kāore te korikori e huri i te tātai; i te deadlift, he iti iho te tatau a ngā tātai (LeSuer me ētahi atu, 1997).
Ngā mātāpuna
- Strength Testing: Predicting a One-Rep Max from Reps-to-Fatigue (Brzycki, 1993) — Journal of Physical Education, Recreation & Dance
- The Accuracy of Prediction Equations for Estimating 1-RM Performance in the Bench Press, Squat, and Deadlift (LeSuer et al., 1997) — Journal of Strength and Conditioning Research
- IPF Technical Rulebook (2026), 2.3 Bars and discs — International Powerlifting Federation (IPF)
- Relative Muscular Endurance Performance as a Predictor of Bench Press Strength in College Men and Women (Mayhew et al., 1992) — Journal of Applied Sport Science Research
- A Weight-Dependent 1RM Prediction Equation Optimized on 303,494 Near-Failure Sets Across 388 Exercises (2026, preprint; Wathen, 1994) — arXiv
Mō tēnei tātaitai
Tō taimaha nui rawa me te kore mōrearea
He uaua, he mōrearea hoki te whakamātau i te taimaha nui rawa mō te hāpainga kotahi, nō reira ka matapaetia i te nuinga o te wā mai i tētahi huinga roa ake: mēnā ka hāpainga e koe te 80 kg kia 10 ngā wā, ko tō 1RM tata ki te 106.5 kg.
Te ripanga tukuruatanga
Mō tō 1RM, ka hoatu e te ripanga te taimaha mō ia maha tukuruatanga me tōna ōrau o te taimaha nui rawa. He pēnei te maha o ngā hōtaka: “4 huinga o te 6 i te 85%”.
He aha i iti iho ai te tika ina maha ngā tukuruatanga
He pai ngā tātai tae noa ki te 10 tukuruatanga pea. Ki tua atu, ka whai pānga te manawaroa me te tikanga; koia i kiwikiwi ai ngā rārangi 13 ki te 20, ā, kāore he hua ki tua atu i te 20.
Ngā tātai e rua
| Tukurua | Epley | Brzycki |
|---|---|---|
| 3 | 110% | 106% |
| 5 | 117% | 113% |
| 10 | 133% | 133% |
| 15 | 150% | 164% |
(Ko te 1RM matapae hei ōrau o te taimaha i hāpainga.) He ōrite i te 10, ā, ka wehe haere ki tua atu.
Kia mōhio
He matapae mō te whakarite, ehara i te rekoata. Whakamahana, whakamahia he kaiāwhina, he pae haumaru rānei, ā, mēnā he tauhou koe, he whara rānei, kōrero ki tētahi kaiwhakangungu, ki tētahi ngaio hauora rānei.
Ngā pātai auau
He aha te 1RM?
Ko te taimaha taumaha rawa ka taea e koe te hāpai kotahi te wā me te tikanga pai i tētahi korikori. He maha ngā hōtaka kaha ka whakarite i ngā taumaha hei ōrau o te 1RM.
He pēhea te tika?
He matapae. Tae noa ki te 10 tukuruatanga pea, ka tata ki te taimaha nui rawa tūturu; ki tua atu ka piki te hapa, koia i kiwikiwi ai aua rārangi.
He aha te tātai?
Ko te toharite o te tātai a Epley (taimaha × (1 + tukurua / 30)) me Brzycki (taimaha × 36 / (37 − tukurua)). He ōrite i te 10 tukuruatanga.
Me whakamātau au i tōku 1RM tūturu?
Kāore e hiahiatia mō te whakangungu. Ki te mahia e koe, whakamahana pai, whakamahia he kaiāwhina, he pae haumaru rānei, ā, kōrero ki tētahi kaiwhakangungu mēnā he tauhou koe, he whara rānei.
I whakahōungia 19 Oketopa 2026
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