{"id":7165,"date":"2024-03-17T20:00:00","date_gmt":"2024-03-17T19:00:00","guid":{"rendered":"https:\/\/spleeft.app\/?p=7165"},"modified":"2024-03-15T19:27:28","modified_gmt":"2024-03-15T18:27:28","slug":"%e5%8a%9b%e9%87%8f%e8%ae%ad%e7%bb%83%e7%94%a8%e9%80%9f%e5%ba%a6%e4%bc%b0%e7%ae%97%e4%bd%a0%e7%9a%84-1rm","status":"publish","type":"post","link":"https:\/\/spleeft.app\/cn\/%e5%8a%9b%e9%87%8f%e8%ae%ad%e7%bb%83%e7%94%a8%e9%80%9f%e5%ba%a6%e4%bc%b0%e7%ae%97%e4%bd%a0%e7%9a%84-1rm\/","title":{"rendered":"\u9769\u547d\u6027\u7684\u529b\u91cf\u8bad\u7ec3\uff1a\u5229\u7528\u901f\u5ea6\u7cbe\u786e\u4f30\u7b97\u4f60\u7684 1RM"},"content":{"rendered":"<p>\u591a\u5e74\u6765\uff0c\u8fd0\u52a8\u5458\u548c\u5065\u8eab\u7231\u597d\u8005\u4e00\u76f4\u81f4\u529b\u4e8e\u786e\u5b9a\u4ed6\u4eec\u7684\u4e00\u6b21\u6700\u5927\u91cd\u590d\u6b21\u6570\uff08<a href=\"https:\/\/spleeft.app\/load-velocity-profile-and-1rm-estimation\/\" target=\"_blank\" rel=\"noreferrer noopener\">1RM<\/a>) \u2013 \u529b\u91cf\u7684\u7ec8\u6781\u8861\u91cf\u6807\u51c6\u3002\u4f20\u7edf\u4e0a\uff0c\u8fd9\u9700\u8981\u5c06\u81ea\u5df1\u63a8\u5411\u6781\u9650\uff0c\u7528\u6700\u5927\u91cd\u91cf\u8fdb\u884c\u4e00\u6b21\u91cd\u590d\u7684\u953b\u70bc\u3002\u867d\u7136\u8fd9\u79cd\u65b9\u6cd5\u6709\u6548\uff0c\u4f46\u5b83\u4e5f\u6709\u7f3a\u70b9\uff0c\u5305\u62ec\u53d7\u4f24\u7684\u98ce\u9669\uff0c\u4ee5\u53ca\u7531\u4e8e\u65e5\u5e38\u8868\u73b0\u80fd\u529b\u6ce2\u52a8\u800c\u96be\u4ee5\u51c6\u786e\u8bc4\u4f30\u81ea\u5df1\u7684\u771f\u5b9e\u529b\u91cf\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"download-spleeftapp-now-for-phone-and-watch\"><a href=\"https:\/\/linktr.ee\/spleeftapp\" target=\"_blank\" rel=\"noreferrer noopener\">\u7acb\u5373\u4e0b\u8f7d SPLEEFTAPP \u5230\u624b\u673a\u5e76\u89c2\u770b\uff01<\/a><\/h2>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2><br>\u4e86\u89e3\u5173\u4e8e 1RM \u548c\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u7684\u5168\u90e8\u5185\u5bb9<\/h2><nav><ul><li class=\"\"><a href=\"#the-traditional-approach-reps-to-failure-to-obtain-the-one-rep-max\">\u4f20\u7edf\u65b9\u6cd5\uff1a\u91cd\u590d\u6b21\u6570\u8fbe\u5230\u6781\u9650<\/a><\/li><li class=\"\"><a href=\"#the-limitations-of-traditional-methods-for-1-rep-max-calculator\">1 Rep Max \u8ba1\u7b97\u5668\u4f20\u7edf\u65b9\u6cd5\u7684\u5c40\u9650\u6027<\/a><\/li><li class=\"\"><a href=\"#velocity-based-training-a-modern-solution\">\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\uff1a\u4e00\u79cd\u73b0\u4ee3\u89e3\u51b3\u65b9\u6848<\/a><\/li><li class=\"\"><a href=\"#why-velocity-is-the-key-of-the-one-rep-max-calculator\">\u4e3a\u4ec0\u4e48\u901f\u5ea6\u662f\u5355\u6b21\u6700\u5927\u6b21\u6570\u8ba1\u7b97\u5668\u7684\u5173\u952e<\/a><\/li><li class=\"\"><a href=\"#introducing-spleeft-your-vbt-companion-in-a-fitness-app\">\u4ecb\u7ecd Spleeft\uff1a\u5065\u8eab\u5e94\u7528\u4e2d\u7684 VBT \u4f34\u4fa3<\/a><\/li><li class=\"\"><a href=\"#spleeft-the-ultimate-1-rm-calculator\">Spleeft\uff1a\u7ec8\u6781 1RM \u8ba1\u7b97\u5668<\/a><\/li><li class=\"\"><a href=\"#the-advantages-of-using-spleeft-with-your-phone-or-apple-watch\">\u5728\u624b\u673a\u6216 Apple Watch \u4e0a\u4f7f\u7528 Spleeft \u7684\u4f18\u52bf<\/a><\/li><li class=\"\"><a href=\"#conclusion\">\u7ed3\u8bba<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-traditional-approach-reps-to-failure-to-obtain-the-one-rep-max\">\u4f20\u7edf\u65b9\u6cd5\uff1a\u91cd\u590d\u6b21\u6570\u8fbe\u5230\u6781\u9650<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/DSC02976-rotated-e1710526711130-953x1024.jpg\" alt=\"\u4e00\u6b21\u6700\u5927\u91cd\u590d\u6b21\u6570\u8ba1\u7b97\u5668 - 1rm \u8ba1\u7b97\u5668 - \u4e00\u6b21\u6700\u5927\u91cd\u590d\u6b21\u6570\u8ba1\u7b97\u5668 - 1rm\uff0c\u4e00\u6b21\u6700\u5927\u91cd\u590d\u6b21\u6570\" class=\"wp-image-7166\" width=\"332\" height=\"356\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/DSC02976-rotated-e1710526711130-953x1024.jpg 953w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/DSC02976-rotated-e1710526711130-279x300.jpg 279w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/DSC02976-rotated-e1710526711130-768x826.jpg 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/DSC02976-rotated-e1710526711130-11x12.jpg 11w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/DSC02976-rotated-e1710526711130.jpg 1080w\" sizes=\"(max-width: 332px) 100vw, 332px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-left\">\u53d1\u73b0\u4f60\u7684\u4f20\u7edf\u9014\u5f84 <a href=\"https:\/\/spleeft.app\/load-velocity-profile-and-1rm-estimation\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e00\u6b21\u6700\u5927\u6b21\u6570<\/a> \u4e00\u76f4\u575a\u6301\u4e0d\u61c8\uff0c\u4e0d\u65ad\u91cd\u590d\uff0c\u76f4\u5230\u5931\u8d25\u3002\u8fd9\u79cd\u65b9\u6cd5\u867d\u7136\u7b80\u5355\uff0c\u4f46\u4f1a\u7ed9\u8eab\u4f53\u5e26\u6765\u5f88\u5927\u538b\u529b\u3002\u6bcf\u6b21\u5c1d\u8bd5\u90fd\u4f1a\u589e\u52a0\u53d7\u4f24\u7684\u98ce\u9669\uff0c\u8fc7\u5ea6\u8bad\u7ec3\u548c\u7cbe\u795e\u75b2\u52b3\u7684\u53ef\u80fd\u6027\u4e5f\u4f1a\u589e\u52a0\u3002\u8fd9\u65e2\u662f\u5bf9\u8010\u529b\u7684\u8003\u9a8c\uff0c\u4e5f\u662f\u5bf9\u529b\u91cf\u7684\u8003\u9a8c\uff0c\u901a\u5e38\u9700\u8981\u4e2d\u65ad\u5e38\u89c4\u8bad\u7ec3\u8ba1\u5212\u7684\u6062\u590d\u671f\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-limitations-of-traditional-methods-for-1-rep-max-calculator\">1 Rep Max \u8ba1\u7b97\u5668\u4f20\u7edf\u65b9\u6cd5\u7684\u5c40\u9650\u6027<\/h2>\n\n\n\n<p>\u9664\u4e86\u7269\u7406\u98ce\u9669\u4e4b\u5916\uff0c\u4f20\u7edf\u7684\u8bc4\u4f30\u65b9\u6cd5 <a href=\"https:\/\/spleeft.app\/load-velocity-profile-and-1rm-estimation\/\" target=\"_blank\" rel=\"noreferrer noopener\">1 \u6b21\u6700\u5927\u6b21\u6570\u8ba1\u7b97\u5668<\/a> \u5b58\u5728\u56fa\u6709\u7684\u4e0d\u51c6\u786e\u6027\u3002\u8bf8\u5982\u65e5\u5e38\u751f\u7406\u548c\u5fc3\u7406\u53d8\u5316\u7b49\u56e0\u7d20\u4f1a\u4e25\u91cd\u5f71\u54cd\u67d0\u4e00\u5929\u7684\u8868\u73b0\uff0c\u5bfc\u81f4\u5bf9\u771f\u5b9e\u529b\u91cf\u80fd\u529b\u7684\u6d4b\u91cf\u4e0d\u4e00\u81f4\u4e14\u4e0d\u53ef\u9760\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"velocity-based-training-a-modern-solution\">\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\uff1a\u4e00\u79cd\u73b0\u4ee3\u89e3\u51b3\u65b9\u6848<\/h2>\n\n\n\n<p>\u8fdb\u5165\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3 (VBT)\uff0c\u8fd9\u662f\u529b\u91cf\u8bc4\u4f30\u548c\u8bad\u7ec3\u7684\u9769\u547d\u6027\u6280\u672f\u3002\u901a\u8fc7\u6d4b\u91cf\u953b\u70bc\u8fc7\u7a0b\u4e2d\u6760\u94c3\u6216\u8eab\u4f53\u7684\u901f\u5ea6\uff0cVBT \u53ef\u4ee5\u7acb\u5373\u53cd\u9988\u6bcf\u6b21\u4e3e\u91cd\u7684\u8d28\u91cf\u3002\u8fd9\u79cd\u65b9\u6cd5\u5141\u8bb8\u5b9e\u65f6\u8c03\u6574\uff0c\u786e\u4fdd\u8bad\u7ec3\u5f3a\u5ea6\u59cb\u7ec8\u9488\u5bf9\u5f53\u5929\u7684\u8868\u73b0\u6c34\u5e73\u8fdb\u884c\u4f18\u5316\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"why-velocity-is-the-key-of-the-one-rep-max-calculator\">\u4e3a\u4ec0\u4e48\u901f\u5ea6\u662f\u5355\u6b21\u6700\u5927\u6b21\u6570\u8ba1\u7b97\u5668\u7684\u5173\u952e<\/h2>\n\n\n\n<p>\u4e3e\u91cd\u7684\u901f\u5ea6\u4e0e\u529b\u91cf\u76f4\u63a5\u76f8\u5173\u3002\u7ed9\u5b9a\u8d1f\u8377\u4e0b\uff0c\u4e3e\u91cd\u901f\u5ea6\u8d8a\u5feb\uff0c\u529b\u91cf\u6c34\u5e73\u8d8a\u9ad8\uff0c\u53cd\u4e4b\u4ea6\u7136\u3002\u901a\u8fc7\u5173\u6ce8\u901f\u5ea6\uff0c\u4f60\u53ef\u4ee5\u51c6\u786e\u4f30\u8ba1\u4f60\u7684 <a href=\"https:\/\/spleeft.app\/load-velocity-profile-and-1rm-estimation\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e00\u6b21\u6700\u5927\u91cd\u590d\u6b21\u6570\u8ba1\u7b97\u5668<\/a> \u65e0\u9700\u4e3e\u8d77\u6700\u5927\u91cd\u91cf\uff0c\u4ece\u800c\u964d\u4f4e\u4e86\u53d7\u4f24\u7684\u98ce\u9669\u548c\u5ef6\u957f\u6062\u590d\u7684\u9700\u8981\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"introducing-spleeft-your-vbt-companion-in-a-fitness-app\">\u4ecb\u7ecd Spleeft\uff1a\u5065\u8eab\u5e94\u7528\u4e2d\u7684 VBT \u4f34\u4fa3<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/IMG_2800-768x1024.jpg\" alt=\"\u4e00\u6b21\u6700\u5927\u91cd\u590d\u6b21\u6570\u8ba1\u7b97\u5668 - 1rm \u8ba1\u7b97\u5668 - \u4e00\u6b21\u6700\u5927\u91cd\u590d\u6b21\u6570\u8ba1\u7b97\u5668 - 1rm\uff0c\u4e00\u6b21\u6700\u5927\u91cd\u590d\u6b21\u6570 \" class=\"wp-image-7167\" width=\"368\" height=\"490\" title=\"\"><\/figure>\n\n\n\n<p>Spleeft \u662f\u4e00\u6b3e\u4e13\u4e3a\u5b9e\u65f6\u901f\u5ea6\u6d4b\u91cf\u800c\u8bbe\u8ba1\u7684\u521b\u65b0\u5e94\u7528\uff0c\u5b83\u53ef\u4ee5\u8ba9\u60a8\u5728\u8bad\u7ec3\u4e2d\u65e0\u9700\u731c\u6d4b\u3002\u65e0\u8bba\u60a8\u4f7f\u7528\u7684\u662f\u624b\u673a\u8fd8\u662f Apple Watch\uff0cSpleeft \u90fd\u53ef\u4ee5\u4e3a\u60a8\u63d0\u4f9b\u5373\u65f6\u8868\u73b0\u5206\u6790\uff0c\u4ece\u7ed9\u5b9a\u8d1f\u8377\u4e0b\u7684\u6700\u4f73\u91cd\u590d\u901f\u5ea6\u5230\u5168\u9762\u7684\u8d1f\u8377\u901f\u5ea6\u66f2\u7ebf\u3002\u5b83\u4e0d\u4ec5\u4ec5\u662f\u6d4b\u91cf\uff1b\u5b83\u8fd8\u53ef\u4ee5\u6700\u5927\u9650\u5ea6\u5730\u63d0\u9ad8\u60a8\u7684\u8bad\u7ec3\u6548\u7387\u548c\u5b89\u5168\u6027\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"spleeft-the-ultimate-1-rm-calculator\">Spleeft\uff1a\u7ec8\u6781 <a href=\"https:\/\/spleeft.app\/load-velocity-profile-and-1rm-estimation\/\" target=\"_blank\" rel=\"noreferrer noopener\">1RM \u8ba1\u7b97\u5668<\/a><\/h2>\n\n\n\n<p>\u5229\u7528\u5148\u8fdb\u7684\u7b97\u6cd5\u548c\u4f60\u7684\u901f\u5ea6\u6570\u636e\uff0cSpleeft \u53ef\u4ee5\u975e\u5e38\u51c6\u786e\u5730\u4f30\u7b97\u4f60\u7684 1RM\uff1a\u4f7f\u7528 <a href=\"https:\/\/spleeft.app\/load-velocity-profile-and-1rm-estimation\/\" target=\"_blank\">\u8d1f\u8f7d-\u901f\u5ea6\u66f2\u7ebf<\/a>\u3002\u8be5\u65b9\u6cd5\u5c0a\u91cd\u65e5\u5e38\u8868\u73b0\u4e2d\u7684\u4e2a\u4f53\u5dee\u5f02\uff0c\u63d0\u4f9b\u4f20\u7edf\u65b9\u6cd5\u65e0\u6cd5\u6bd4\u62df\u7684\u4e2a\u6027\u5316\u8bad\u7ec3\u4f53\u9a8c\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-advantages-of-using-spleeft-with-your-phone-or-apple-watch\">\u5728\u624b\u673a\u6216 Apple Watch \u4e0a\u4f7f\u7528 Spleeft \u7684\u4f18\u52bf<\/h2>\n\n\n\n<p>\u4f7f\u7528 Spleeft\uff0c\u60a8\u4e0d\u4ec5\u53ef\u4ee5\u8ddf\u8e2a\u81ea\u5df1\u7684\u8fdb\u5ea6\uff0c\u8fd8\u53ef\u4ee5\u5bf9\u5176\u8fdb\u884c\u4f18\u5316\u3002\u8be5\u5e94\u7528\u80fd\u591f\u63d0\u4f9b\u8be6\u7ec6\u7684\u5206\u6790\uff0c\u8ba9\u60a8\u53ef\u4ee5\u5b9a\u5236\u9002\u5408\u60a8\u9700\u6c42\u7684\u8bad\u7ec3\u8ba1\u5212\uff0c\u786e\u4fdd\u60a8\u59cb\u7ec8\u4ee5\u9002\u5f53\u7684\u5f3a\u5ea6\u8fdb\u884c\u8bad\u7ec3\uff0c\u4ee5\u83b7\u5f97\u6700\u5927\u529b\u91cf\u589e\u76ca\uff0c\u800c\u4e0d\u4f1a\u51fa\u73b0\u8fc7\u5ea6\u8bad\u7ec3\u6216\u53d7\u4f24\u7684\u98ce\u9669\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"conclusion\">\u7ed3\u8bba<\/h2>\n\n\n\n<p>\u8fbe\u5230\u5dc5\u5cf0\u529b\u91cf\u7684\u65c5\u7a0b\u4e0d\u4e00\u5b9a\u5145\u6ee1\u98ce\u9669\u548c\u4e0d\u786e\u5b9a\u6027\u3002\u501f\u52a9\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u548c Spleeft 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(1RM)\uff0c\u5373\u529b\u91cf\u7684\u7ec8\u6781\u8861\u91cf\u6807\u51c6\u3002\u4f20\u7edf\u4e0a\uff0c\u8fd9\u9700\u8981\u5c06\u81ea\u5df1\u63a8\u5411\u6781\u9650\uff0c\u4ee5\u6700\u5927\u91cd\u91cf\u8fdb\u884c\u5355\u6b21\u91cd\u590d\u953b\u70bc\u3002\u867d\u7136\u8fd9\u79cd\u65b9\u6cd5\u6709\u6548\uff0c\u4f46\u4e5f\u6709\u7f3a\u70b9\uff0c\u5305\u62ec\u53d7\u4f24\u98ce\u9669\u548c\u2026\u2026 <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/spleeft.app\/cn\/%e5%8a%9b%e9%87%8f%e8%ae%ad%e7%bb%83%e7%94%a8%e9%80%9f%e5%ba%a6%e4%bc%b0%e7%ae%97%e4%bd%a0%e7%9a%84-1rm\/\" class=\"more-link\">\u9605\u8bfb\u66f4\u591a<span class=\"screen-reader-text\"> \u201c\u9769\u547d\u6027\u7684\u529b\u91cf\u8bad\u7ec3\uff1a\u5229\u7528\u901f\u5ea6\u7cbe\u786e\u4f30\u7b97\u4f60\u7684 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