1RM Nalilersuiffik
Killiffissarsiorfigineq 1RM 7 nalilersuiffiginerani nalilersoruk. Nalinginnaavigineqartariaqarpoq isumaginninneqarsinnaanngikkusermillu nalilersoruminaartumillu.
Nalilersuiffiit % Nalunaarusiaq
| Nalilersuiffiit | 1RM-ip % | Nalinginnaavigineqartariaqartoq |
|---|---|---|
| 1 | 100% | — |
| 2 | 95% | — |
| 3 | 93% | — |
| 4 | 90% | — |
| 5 | 87% | — |
| 6 | 85% | — |
| 7 | 83% | — |
| 8 | 80% | — |
| 9 | 77% | — |
| 10 | 75% | — |
| 12 | 70% | — |
| 15 | 65% | — |
Nalunaarusiaq una nalunaarsorneqarsinnaapput naliliissitinneqarsinnaanngikkaluarluni. Sunniuteqarsinnaanissaminnik pisinnaatitaaffigeqqissaaruk.
Apersuutit akissarineqaluallaattut
1RM (one rep max) nalilersuiffik una annernerusoq annertunerpaamik nalinginnaavigineqartarpoq. Nalilersorneqarsinnaavaa aamma allat nalilersuiffigeqqinnerani 70–80 % 1RM-ip hypertrofi-minnik nalilersuiffigeqqinnerani, 85–95 %-immi annertunerpaamik nalilersuiffigeqqinnerani. 5/3/1 nalilersuiffigeqqinnerani atorsinnaavaa.
Nalilersuiffiit Epley immikkut Brzycki nalilersuiffigeqqinnerat 2–10 nalilersuiffiinni naapertortinneqarsinnaapput. Mayhew immikkut Wathan 8–12 nalilersuiffiinni naapertortinneqarsinnaapput. Nalilersuiffiit tamarmik 10-nit qaangiullugit nalilersorneqarsinnaanngikkaluarlutik. Pinngitsoonarpoq 3–5 nalilersuiffiinni nalilersuiffigeqqinnerani.
1RM nalilersuiffimminnik naliliissitissasoq nalilersorneqarsinnaanngikkaluarluni nalilersuiffigeqqissaarineqarsinnaappoq. Nalilersuiffiit nalilersuiffigeqqinnerani naapertoriissumillu atorsinnaavaa: 60 %, 75 %, 85 %, 95 %-imi nalilersuiffiit nalilersuiffigeqqinnerani 3–5 minutinik nalilersuiffigeqqissaarisoq. Nalinginnaasumillu nalilersuiffiit nalilersuiffigeqqinnerani spotter atorsinnaavaa.
Nalilersuiffiit % nalilersuiffigeqqinnerani: 60–70 % muskelutholdighed (12–20 reps), 70–80 % hypertrofi (8–12 reps), 80–90 % kraft (3–6 reps), 90–100 % maksimal kraft (1–3 reps). Wendler 5/3/1 nalilersuiffigeqqinnerani 65 %, 75 % immikkut 85 % 3 uginni nalilersuiffigeqqinnerani atorsinnaavaa.