{"id":7328,"date":"2024-06-03T17:00:00","date_gmt":"2024-06-03T15:00:00","guid":{"rendered":"https:\/\/spleeft.app\/?p=7328"},"modified":"2024-09-09T12:37:09","modified_gmt":"2024-09-09T10:37:09","slug":"%e4%bd%bf%e7%94%a8-1rm-%e8%ae%a1%e7%ae%97%e5%99%a8%e4%ba%86%e8%a7%a3-1rm-%e4%b8%8e-pr","status":"publish","type":"post","link":"https:\/\/spleeft.app\/cn\/%e4%bd%bf%e7%94%a8-1rm-%e8%ae%a1%e7%ae%97%e5%99%a8%e4%ba%86%e8%a7%a3-1rm-%e4%b8%8e-pr\/","title":{"rendered":"\u638c\u63e1\u6700\u5927\u4e3e\u91cd\uff1a\u4f7f\u7528 1RM \u8ba1\u7b97\u5668\u4e86\u89e3 1RM \u4e0e PR"},"content":{"rendered":"<p>\u5728\u529b\u91cf\u8bad\u7ec3\u65b9\u9762\uff0c\u4e86\u89e3\u5355\u6b21\u6700\u5927\u91cd\u590d\u6b21\u6570\u4e4b\u95f4\u7684\u533a\u522b\uff08<a href=\"https:\/\/spleeft.app\/strength-training-estimate-your-1rm-with-velocity\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/strength-training-estimate-your-1rm-with-velocity\/\">1RM<\/a>) \u548c\u4e2a\u4eba\u8bb0\u5f55 (PR) \u5bf9\u4e8e\u8bbe\u5b9a\u76ee\u6807\u3001\u8ddf\u8e2a\u8fdb\u5ea6\u548c\u4f18\u5316\u7ee9\u6548\u81f3\u5173\u91cd\u8981\u3002\u8fd9\u4e24\u4e2a\u672f\u8bed\u7ecf\u5e38\u4e92\u6362\u4f7f\u7528\uff0c\u4f46\u5b83\u4eec\u5177\u6709\u4e0d\u540c\u7684\u542b\u4e49\u548c\u542b\u4e49\u3002\u672c\u6587\u5c06\u6df1\u5165\u63a2\u8ba8\u8fd9\u4e9b\u5dee\u5f02\uff0c\u63d0\u4f9b\u793a\u4f8b\uff0c\u5e76\u89e3\u91ca\u50cf <a title=\"1RM \u8ba1\u7b97\u5668\" href=\"https:\/\/spleeft.app\/strength-training-estimate-your-1rm-with-velocity\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/strength-training-estimate-your-1rm-with-velocity\/\">1RM \u8ba1\u7b97\u5668<\/a>, <a title=\"1RM \u8ba1\u7b97\" href=\"https:\/\/spleeft.app\/strength-training-estimate-your-1rm-with-velocity\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/strength-training-estimate-your-1rm-with-velocity\/\">1RM \u8ba1\u7b97<\/a>\uff0c \u548c <a title=\"e1RM \u8ba1\u7b97\u5668\" href=\"https:\/\/spleeft.app\/strength-training-estimate-your-1rm-with-velocity\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/strength-training-estimate-your-1rm-with-velocity\/\">e1RM \u8ba1\u7b97\u5668<\/a> \u53ef\u4ee5\u5e2e\u52a9\u60a8 <a title=\"\u4f30\u8ba11RM\" href=\"https:\/\/spleeft.app\/strength-training-estimate-your-1rm-with-velocity\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/strength-training-estimate-your-1rm-with-velocity\/\">\u4f30\u8ba11RM<\/a> \u5e76\u6709\u6548\u5730\u8ddf\u8e2a\u60a8\u7684 PR\u3002<\/p>\r\n\r\n\r\n\r\n<h2 id=\"download-spleeft-app-now-for-phone-mac-and-watch\" class=\"wp-block-heading has-text-align-center\" style=\"text-align: center;\"><a title=\"\u7acb\u5373\u4e3a\u624b\u673a\u3001MAC \u548c\u624b\u8868\u4e0b\u8f7d SPLEEFT \u5e94\u7528\u7a0b\u5e8f\uff01\" href=\"https:\/\/linktr.ee\/spleeftapp\" target=\"_blank\" rel=\"noopener\">\u7acb\u5373\u4e3a\u624b\u673a\u3001MAC \u548c\u624b\u8868\u4e0b\u8f7d SPLEEFT \u5e94\u7528\u7a0b\u5e8f\uff01<\/a><\/h2>\r\n\r\n\r\n\r\n<div id=\"rank-math-toc\" class=\"wp-block-rank-math-toc-block\">\r\n<h2>\u7406\u89e3 1RM \u4e0e PR<\/h2>\r\n<nav>\r\n<ul>\r\n<li class=\"\"><a href=\"#understanding-1-rm\"> \u7406\u89e3 1RM<\/a><\/li>\r\n<li class=\"\"><a href=\"#understanding-pr\">\u7406\u89e3 PR<\/a>\r\n<ul>\r\n<li class=\"\"><a href=\"#types-of-p-rs\">PR \u7c7b\u578b\uff1a<\/a><\/li>\r\n<li class=\"\"><a href=\"#key-differences-between-1-rm-and-pr\">1RM \u548c PR \u4e4b\u95f4\u7684\u4e3b\u8981\u533a\u522b<\/a><\/li>\r\n<li class=\"\"><a href=\"#examples-and-scenarios\">\u793a\u4f8b\u548c\u573a\u666f<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li class=\"\"><a href=\"#tools-to-estimate-1-rm\">\u4f30\u7b97 1RM \u7684\u5de5\u5177<\/a>\r\n<ul>\r\n<li class=\"\"><a href=\"#benefits-of-using-spleeft\">\u4f7f\u7528Spleeft\u7684\u597d\u5904\uff1a<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li class=\"\"><a href=\"#the-role-of-velocity-based-training\">\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u7684\u4f5c\u7528<\/a>\r\n<ul>\r\n<li class=\"\"><a href=\"#using-a-e-1-rm-calculator-and-pr-to-set-goals\">\u4f7f\u7528 e1RM \u8ba1\u7b97\u5668\u548c PR \u8bbe\u5b9a\u76ee\u6807<\/a><\/li>\r\n<li class=\"\"><a href=\"#example-goal-setting\">\u76ee\u6807\u8bbe\u5b9a\u793a\u4f8b\uff1a<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li class=\"\"><a href=\"#common-mistakes-and-how-to-avoid-them-when-using-a-1-rm-calculator\">\u4f7f\u7528 1rm \u8ba1\u7b97\u5668\u65f6\u5e38\u89c1\u9519\u8bef\u53ca\u907f\u514d\u65b9\u6cd5<\/a><\/li>\r\n<li class=\"\"><a href=\"#conclusion\">\u7ed3\u8bba<\/a><\/li>\r\n<\/ul>\r\n<\/nav><\/div>\r\n\r\n\r\n\r\n<h2 id=\"understanding-1-rm\" class=\"wp-block-heading has-text-align-left\"><br \/>\u7406\u89e3 1RM<\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"638\" class=\"wp-image-7334\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1RM-vs-PR-1024x638.jpg\" alt=\"1rm \u8ba1\u7b97\u5668\uff0c1rm calc\uff0ce1rm \u8ba1\u7b97\u5668\uff0c\u4f30\u8ba1 1rm\uff0cpr - Spleeft - \u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1RM-vs-PR-1024x638.jpg 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1RM-vs-PR-300x187.jpg 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1RM-vs-PR-768x479.jpg 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1RM-vs-PR-18x12.jpg 18w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1RM-vs-PR.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n\r\n\r\n\r\n<p><strong>1RM<\/strong> \u4ee3\u8868\u5355\u6b21\u6700\u5927\u91cd\u91cf\uff0c\u5373\u4e00\u4e2a\u4eba\u5728\u5b8c\u6210\u7ed9\u5b9a\u8fd0\u52a8\u4e00\u6b21\u65f6\u53ef\u4ee5\u4e3e\u8d77\u7684\u6700\u5927\u91cd\u91cf\u3002\u5b83\u662f\u8861\u91cf\u4e2a\u4eba\u5728\u7279\u5b9a\u8fd0\u52a8\u4e2d\u6700\u5927\u529b\u91cf\u7684\u57fa\u51c6\u3002<\/p>\r\n\r\n\r\n\r\n<p><strong>\u8ba1\u7b97\u65b9\u6cd5\uff1a<\/strong><\/p>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li><strong>\u76f4\u63a5\u6d4b\u8bd5\uff1a<\/strong> \u6700\u51c6\u786e\u7684\u65b9\u6cd5\u662f\u9010\u6e10\u589e\u52a0\u91cd\u91cf\uff0c\u76f4\u5230\u786e\u5b9a\u4ee5\u6b63\u786e\u65b9\u5f0f\u4e3e\u8d77\u7684\u6700\u5927\u91cd\u91cf\u3002\u4f46\u662f\uff0c\u8fd9\u79cd\u65b9\u6cd5\u53ef\u80fd\u5b58\u5728\u98ce\u9669\uff0c\u5982\u679c\u64cd\u4f5c\u4e0d\u5f53\u53ef\u80fd\u4f1a\u5bfc\u81f4\u53d7\u4f24\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u4f30\u7b97\u65b9\u6cd5\uff1a<\/strong> \u4e3a\u4e86\u907f\u514d\u76f4\u63a5\u6d4b\u8bd5\u76f8\u5173\u7684\u98ce\u9669\uff0c\u53ef\u4ee5\u4f7f\u7528\u5404\u79cd\u4f30\u7b97\u65b9\u6cd5\u3002\u8fd9\u4e9b\u5305\u62ec\uff1a\r\n<ul class=\"wp-block-list\">\r\n<li><strong>\u57c3\u666e\u5229\u516c\u5f0f\uff1a<\/strong> 1RM = \u91cd\u91cf * (1 + 0.0333 * \u6b21\u6570)<\/li>\r\n\r\n\r\n\r\n<li><strong>Brzycki \u516c\u5f0f\uff1a<\/strong> 1RM = \u91cd\u91cf * (36 \/ (37 - \u6b21\u6570))<\/li>\r\n\r\n\r\n\r\n<li><strong>1RM\u8ba1\u7b97\u5de5\u5177\uff1a<\/strong> e1RM \u8ba1\u7b97\u5668\u7b49\u5728\u7ebf\u5de5\u5177\u63d0\u4f9b\u4e86\u4e00\u79cd\u7528\u6237\u53cb\u597d\u7684\u65b9\u5f0f\u6765\u6839\u636e\u6b21\u6700\u5927\u4e3e\u91cd\u4f30\u7b97\u60a8\u7684 1RM\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<h2 id=\"understanding-pr\" class=\"wp-block-heading\">\u7406\u89e3 PR<\/h2>\r\n\r\n\r\n\r\n<p><strong>\u516c\u5171\u5173\u7cfb<\/strong> \u4e2a\u4eba\u7eaa\u5f55 (PR) \u4ee3\u8868\u4e2a\u4eba\u5728\u67d0\u9879\u7279\u5b9a\u8fd0\u52a8\u4e2d\u4e3e\u8d77\u7684\u6700\u5927\u91cd\u91cf\u3002\u4e0e 1RM \u4e0d\u540c\uff0cPR \u4e0d\u4e00\u5b9a\u662f\u5355\u6b21\u91cd\u590d\u53ef\u4ee5\u4e3e\u8d77\u7684\u6700\u5927\u91cd\u91cf\uff1b\u5b83\u53ef\u4ee5\u6307\u5404\u79cd\u60c5\u51b5\u4e0b\u7684\u6700\u4f73\u8868\u73b0\uff0c\u4f8b\u5982\u5728\u4e00\u5b9a\u91cd\u590d\u6b21\u6570\u4e2d\u4e3e\u8d77\u7684\u6700\u5927\u91cd\u91cf\u3002<\/p>\r\n\r\n\r\n\r\n<h3 id=\"types-of-p-rs\" class=\"wp-block-heading\"><strong>PR \u7c7b\u578b\uff1a<\/strong><\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>\u5355\u6b21 PR\uff1a<\/strong> \u4e00\u6b21\u91cd\u590d\u4e3e\u8d77\u7684\u6700\u91cd\u91cd\u91cf\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u591a\u91cdPR\uff1a<\/strong> \u4ee5\u6307\u5b9a\u7684\u91cd\u590d\u6b21\u6570\u4e3e\u8d77\u7684\u6700\u91cd\u91cd\u91cf\uff08\u4f8b\u5982 5RM\u300110RM\uff09\u3002<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h3 id=\"key-differences-between-1-rm-and-pr\" class=\"wp-block-heading\">1RM \u548c PR \u4e4b\u95f4\u7684\u4e3b\u8981\u533a\u522b<\/h3>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li><strong>\u5b9a\u4e49\uff1a<\/strong>\r\n<ul class=\"wp-block-list\">\r\n<li><strong>1RM\uff1a<\/strong> \u7406\u8bba\u4e0a\u6216\u76f4\u63a5\u6d4b\u8bd5\u7684\u4e00\u6b21\u91cd\u590d\u7684\u6700\u5927\u91cd\u91cf\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u516c\u5171\u5173\u7cfb\uff1a<\/strong> \u5728\u4efb\u4f55\u953b\u70bc\u671f\u95f4\u4e00\u6b21\u6216\u591a\u6b21\u4e3e\u8d77\u7684\u5b9e\u9645\u6700\u9ad8\u91cd\u91cf\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n\r\n\r\n\r\n<li><strong>\u6d4b\u91cf\uff1a<\/strong>\r\n<ul class=\"wp-block-list\">\r\n<li><strong>1RM\uff1a<\/strong> \u901a\u5e38\u4f7f\u7528\u516c\u5f0f\u6216\u76f4\u63a5\u6d4b\u8bd5\u8fdb\u884c\u4f30\u7b97\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u516c\u5171\u5173\u7cfb\uff1a<\/strong> \u5728\u8bad\u7ec3\u6216\u6bd4\u8d5b\u671f\u95f4\u8bb0\u5f55\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n\r\n\r\n\r\n<li><strong>\u8bed\u5883\uff1a<\/strong>\r\n<ul class=\"wp-block-list\">\r\n<li><strong>1RM\uff1a<\/strong> \u4e3b\u8981\u7528\u4e8e\u6d4b\u91cf\u6700\u5927\u5f3a\u5ea6\u548c\u8bbe\u5b9a\u8bad\u7ec3\u8d1f\u8377\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u516c\u5171\u5173\u7cfb\uff1a<\/strong> \u7528\u4e8e\u8ddf\u8e2a\u4e00\u6bb5\u65f6\u95f4\u5185\u7684\u8fdb\u5ea6\u548c\u6210\u5c31\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n\r\n\r\n\r\n<li><strong>\u98ce\u9669\uff1a<\/strong>\r\n<ul class=\"wp-block-list\">\r\n<li><strong>1RM\uff1a<\/strong> \u7531\u4e8e\u8d1f\u8f7d\u8f83\u91cd\uff0c\u76f4\u63a5\u6d4b\u8bd5\u7684\u98ce\u9669\u66f4\u9ad8\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u516c\u5171\u5173\u7cfb\uff1a<\/strong> \u7531\u4e8e\u53ef\u4ee5\u5728\u6b63\u5e38\u8bad\u7ec3\u671f\u95f4\u8bbe\u7f6e\u4e0d\u540c\u7684\u91cd\u590d\u8303\u56f4\uff0c\u56e0\u6b64\u98ce\u9669\u8f83\u4f4e\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<h3 id=\"examples-and-scenarios\" class=\"wp-block-heading\">\u793a\u4f8b\u548c\u573a\u666f<\/h3>\r\n\r\n\r\n\r\n<p><strong>\u573a\u666f 1\uff1a\u5367\u63a8<\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>1RM\u8ba1\u7b97\uff1a<\/strong> \u7ea6\u7ff0\u4f7f\u7528 Epley \u516c\u5f0f\u4f30\u7b97\u4ed6\u7684\u5367\u63a8 1RM\u3002\u4ed6\u4e3e\u8d77 100 \u516c\u65a4\uff0c\u91cd\u590d 5 \u6b21\u3002\u4f7f\u7528\u8be5\u516c\u5f0f\uff0c\u4ed6\u7684\u4f30\u7b97 1RM \u4e3a 116.65 \u516c\u65a4\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u516c\u5171\u5173\u7cfb\u4e1a\u7ee9\uff1a<\/strong> \u5728\u4e00\u6b21\u8bad\u7ec3\u4e2d\uff0c\u7ea6\u7ff0\u4e3e\u8d77\u4e86 105 \u516c\u65a4\u7684\u91cd\u91cf\uff0c\u521b\u9020\u4e86\u65b0\u7684\u5355\u6b21\u4e3e\u91cd\u4e2a\u4eba\u6700\u597d\u6210\u7ee9\u3002<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><strong>\u573a\u666f\u4e8c\uff1a\u8e72\u4e0b<\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>1RM \u76f4\u63a5\u6d4b\u8bd5\uff1a<\/strong> \u7b80\u5c1d\u8bd5 1RM \u6df1\u8e72\u5e76\u6210\u529f\u4e3e\u8d77 120 \u516c\u65a4\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u591a\u91cdPR\uff1a<\/strong> \u5728\u53e6\u4e00\u6b21\u8bad\u7ec3\u4e2d\uff0c\u7b80\u6df1\u8e72 100 \u516c\u65a4\uff0c\u505a 8 \u6b21\uff0c\u521b\u4e0b 8RM \u7684\u4e2a\u4eba\u6700\u597d\u6210\u7ee9\u3002<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 id=\"tools-to-estimate-1-rm\" class=\"wp-block-heading\">\u4f30\u7b97 1RM \u7684\u5de5\u5177<\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image alignleft size-large is-resized\"><img decoding=\"async\" class=\"wp-image-7331\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1-1024x1024.png\" alt=\"1rm \u8ba1\u7b97\u5668\uff0c1rm calc\uff0ce1rm \u8ba1\u7b97\u5668\uff0c\u4f30\u8ba1 1rm\uff0cpr - Spleeft - \u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\" width=\"401\" height=\"401\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1-1024x1024.png 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1-300x300.png 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1-150x150.png 150w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1-768x768.png 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1-12x12.png 12w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/1.png 1080w\" sizes=\"(max-width: 401px) 100vw, 401px\" \/><\/figure>\r\n\r\n\r\n\r\n<p>\u4f7f\u7528\u4ee5\u4e0b\u5de5\u5177 <strong>1RM \u8ba1\u7b97\u5668<\/strong>, <strong>1RM \u8ba1\u7b97<\/strong>\uff0c \u548c <strong>e1RM \u8ba1\u7b97\u5668<\/strong> \u53ef\u4ee5\u5e2e\u52a9\u5b89\u5168\u5730\u4f30\u7b97\u60a8\u7684 1RM\u3002\u8fd9\u4e9b\u5de5\u5177\u4f7f\u7528\u5404\u79cd\u516c\u5f0f\u6839\u636e\u8f83\u8f7b\u7684\u91cd\u91cf\u548c\u8f83\u9ad8\u7684\u91cd\u590d\u6b21\u6570\u9884\u6d4b\u60a8\u7684 1RM\u3002\u5b83\u4eec\u63d0\u4f9b\u4e86\u4e00\u79cd\u7b80\u5355\u4e14\u65e0\u98ce\u9669\u7684\u65b9\u6cd5\u6765\u8861\u91cf\u60a8\u7684\u6700\u5927\u529b\u91cf\uff0c\u800c\u65e0\u9700\u76f4\u63a5\u5c1d\u8bd5\u6700\u5927\u4e3e\u91cd\u3002<\/p>\r\n\r\n\r\n\r\n<p>\u6b64\u5916\uff0c <strong>\u65af\u666e\u83b1\u592b\u7279<\/strong> \u5e94\u7528\u7a0b\u5e8f\u63d0\u4f9b\u4e86\u4e00\u79cd\u5148\u8fdb\u7684\u65b9\u6cd5\u6765\u4f30\u8ba1\u4f60\u7684 1RM\uff0c\u5229\u7528 <a title=\"\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\" href=\"https:\/\/spleeft.app\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/\">\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3<\/a> \u6570\u636e\u3002Spleft <a title=\"\u6d4b\u91cf\u6760\u94c3\u901f\u5ea6\" href=\"https:\/\/spleeft.app\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/\">\u6d4b\u91cf\u6760\u94c3\u901f\u5ea6<\/a> \u548c <a title=\"\u8df3\u8dc3\u9ad8\u5ea6\" href=\"https:\/\/spleeft.app\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/\">\u8df3\u8dc3\u9ad8\u5ea6<\/a> \u53ea\u9700\u4f7f\u7528\u624b\u673a\u6216 Apple Watch \u5373\u53ef\u5b9e\u65f6\u67e5\u770b\u3002\u901a\u8fc7\u5206\u6790\u60a8\u7684\u8868\u73b0\u6570\u636e\uff0cSpleeft \u53ef\u4ee5\u51c6\u786e\u4f30\u7b97\u60a8\u7684 1RM\uff0c\u5e2e\u52a9\u60a8\u8bbe\u7f6e\u9002\u5f53\u7684\u8bad\u7ec3\u8d1f\u8377\u5e76\u76d1\u63a7\u8fdb\u5ea6\u3002<\/p>\r\n\r\n\r\n\r\n<h3 id=\"benefits-of-using-spleeft\" class=\"wp-block-heading\"><strong>\u4f7f\u7528Spleeft\u7684\u597d\u5904\uff1a<\/strong><\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>\u5b9e\u65f6\u5206\u6790\uff1a<\/strong> \u7acb\u5373\u83b7\u5f97\u6709\u5173\u60a8\u7684\u5347\u964d\u673a\u7684\u53cd\u9988\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u51c6\u786e\u4f30\u8ba1\uff1a<\/strong> \u5229\u7528\u5148\u8fdb\u7684\u7b97\u6cd5\u6839\u636e\u60a8\u7684\u901f\u5ea6\u6570\u636e\u9884\u6d4b 1RM\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u65b9\u4fbf\u3001\u5b89\u5168\uff1a<\/strong> \u907f\u514d\u4e0e\u76f4\u63a5 1RM \u6d4b\u8bd5\u76f8\u5173\u7684\u98ce\u9669\u3002<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 id=\"the-role-of-velocity-based-training\" class=\"wp-block-heading\">\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u7684\u4f5c\u7528<\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image alignleft size-large is-resized\"><img decoding=\"async\" class=\"wp-image-7332\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/2-1024x1024.png\" alt=\"1rm \u8ba1\u7b97\u5668\uff0c1rm calc\uff0ce1rm \u8ba1\u7b97\u5668\uff0c\u4f30\u8ba1 1rm\uff0cpr - Spleeft - \u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\" width=\"404\" height=\"404\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/2-1024x1024.png 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/2-300x300.png 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/2-150x150.png 150w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/2-768x768.png 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/2-12x12.png 12w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/2.png 1080w\" sizes=\"(max-width: 404px) 100vw, 404px\" \/><\/figure>\r\n\r\n\r\n\r\n<p>\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\uff08<a title=\"\u5782\u76f4\u8fd0\u8f93\" href=\"https:\/\/spleeft.app\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/\">\u5782\u76f4\u8fd0\u8f93<\/a>) \u662f\u4e00\u79cd\u73b0\u4ee3\u65b9\u6cd5\uff0c\u6d89\u53ca\u6d4b\u91cf\u4e3e\u91cd\u901f\u5ea6\u4ee5\u4f18\u5316\u8bad\u7ec3\u5f3a\u5ea6\u548c\u8bad\u7ec3\u91cf\u3002VBT 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href=\"https:\/\/spleeft.app\/cn\/%e4%bd%bf%e7%94%a8-1rm-%e8%ae%a1%e7%ae%97%e5%99%a8%e4%ba%86%e8%a7%a3-1rm-%e4%b8%8e-pr\/\" class=\"more-link\">\u9605\u8bfb\u66f4\u591a<span class=\"screen-reader-text\"> \u201c\u638c\u63e1\u4f60\u7684\u6700\u5927\u4e3e\u91cd\uff1a\u7528 1RM \u8ba1\u7b97\u5668\u7406\u89e3 1RM \u4e0e 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