{"id":747477,"date":"2025-11-24T09:00:00","date_gmt":"2025-11-24T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=747477"},"modified":"2025-11-24T20:51:35","modified_gmt":"2025-11-24T19:51:35","slug":"online-kalkulacka-1rm-one-rep-max","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-1rm-one-rep-max\/","title":{"rendered":"Online kalkula\u010dka 1RM (One Rep Max)\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-1rm-one-rep-max\/#Ako_pouzivat_1RM_kalkulacku\" title=\"Ako pou\u017e\u00edva\u0165 1RM kalkula\u010dku?\">Ako pou\u017e\u00edva\u0165 1RM kalkula\u010dku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-1rm-one-rep-max\/#Co_je_1RM_1RIR_a_preco_su_dolezite_pre_vas_progres\" title=\"\u010co je 1RM, 1RIR a pre\u010do s\u00fa d\u00f4le\u017eit\u00e9 pre v\u00e1\u0161 progres?\">\u010co je 1RM, 1RIR a pre\u010do s\u00fa d\u00f4le\u017eit\u00e9 pre v\u00e1\u0161 progres?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-1rm-one-rep-max\/#Ako_do_hry_vstupuje_RIR\" title=\"Ako do hry vstupuje RIR?&nbsp;\">Ako do hry vstupuje RIR?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-1rm-one-rep-max\/#Ako_funguje_1RM_kalkulacka\" title=\"Ako funguje 1RM kalkula\u010dka?\">Ako funguje 1RM kalkula\u010dka?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-1rm-one-rep-max\/#Ako_vysledok_spravne_interpretovat_a_vyuzit_v_treningu\" title=\"Ako v\u00fdsledok spr\u00e1vne interpretova\u0165 a vyu\u017ei\u0165 v tr\u00e9ningu?\">Ako v\u00fdsledok spr\u00e1vne interpretova\u0165 a vyu\u017ei\u0165 v tr\u00e9ningu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-1rm-one-rep-max\/#Pre_koho_je_kalkulacka_vhodna_a_ake_su_jej_obmedzenia\" title=\"Pre koho je kalkula\u010dka vhodn\u00e1 a ak\u00e9 s\u00fa jej obmedzenia?\">Pre koho je kalkula\u010dka vhodn\u00e1 a ak\u00e9 s\u00fa jej obmedzenia?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-1rm-one-rep-max\/#Ake_ma_kalkulacka_obmedzenia\" title=\"Ak\u00e9 m\u00e1 kalkula\u010dka obmedzenia?\">Ak\u00e9 m\u00e1 kalkula\u010dka obmedzenia?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-1rm-one-rep-max\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na\u0161a online <strong>1RM (One Repetition Maximum) kalkula\u010dka<\/strong> v\u00e1m vypo\u010d\u00edta, ak\u00fa <strong>maxim\u00e1lnu hmotnos\u0165 <\/strong>dok\u00e1\u017eete zdvihn\u00fa\u0165 pri<strong> jednom opakovan\u00ed <\/strong>pri ur\u010ditom cviku, napr\u00edklad drepe alebo m\u0155tvom \u0165ahu. Ide o u\u017eito\u010dn\u00fd \u00fadaj, ktor\u00fd v\u00e1m pom\u00f4\u017ee spr\u00e1vne napl\u00e1nova\u0165 <strong>silov\u00fd tr\u00e9ning<\/strong> a <strong>zlep\u0161ova\u0165 va\u0161e v\u00fdkony<\/strong> v posil\u0148ovni.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_pouzivat_1RM_kalkulacku\"><\/span>Ako pou\u017e\u00edva\u0165 1RM kalkula\u010dku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Vyberte si cvik, pre ktor\u00fd chcete vypo\u010d\u00edta\u0165 1RM (napr. drep,<em> bench press<\/em>, m\u0155tvy \u0165ah).<\/li>\n\n\n\n<li>Do kalkula\u010dky uve\u010fte potrebn\u00e9 vstupn\u00e9 \u00fadaje.<\/li>\n\n\n\n<li>Zadajte \u00fadaje do kalkula\u010dky.\n<ul class=\"wp-block-list\">\n<li><strong>V\u00e1ha:<\/strong> hmotnos\u0165 \u010dinky (v kg)<\/li>\n\n\n\n<li><strong>Opakovania:<\/strong> po\u010det dokon\u010den\u00fdch opakovan\u00ed&nbsp;<\/li>\n\n\n\n<li><strong>RIR (opakovania v rezerve):<\/strong> Odhadnite, ko\u013eko opakovan\u00ed by ste e\u0161te zvl\u00e1dli. Ak ste i\u0161li do \u00fapln\u00e9ho zlyhania, zadajte 0.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Uvedieme si pr\u00edklad. Ak ste urobili <strong>p\u00e4\u0165 drepov s 60 kg<\/strong> a c\u00edtili ste, <strong>\u017ee by ste dali e\u0161te dva,<\/strong> zad\u00e1te <strong>hmotnos\u0165 60 kg, 5 opakovan\u00ed<\/strong> a <strong>RIR v hodnote 2.<\/strong><\/li>\n\n\n\n<li>Kalkula\u010dka v\u00e1m poskytne hodnotu 1RM.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre v\u00e4\u010d\u0161iu presnos\u0165 si nalo\u017ete v\u00e1hu, s ktorou ste schopn\u00ed urobi\u0165 <strong>4 \u2013 6 opakovan\u00ed.<\/strong> Vykonajte s\u00e9riu do svalov\u00e9ho zlyhania alebo bl\u00edzko k nemu a na z\u00e1klade toho zadajte potrebn\u00e9 \u00fadaje do kalkula\u010dky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div style=\"padding: 40px; background: linear-gradient(135deg, #ff4100 0%, #ff5500 100%); color: white; text-align: center; border-radius: 8px;\">\n                    <div style=\"font-size: 50px; margin-bottom: 20px;\">\ud83d\udcaa<\/div>\n                    <h3 style=\"margin-bottom: 10px;\">1RM Calculator<\/h3>\n                    <p style=\"opacity: 0.9;\">Calculator will be displayed on front-end<\/p>\n                <\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_1RM_1RIR_a_preco_su_dolezite_pre_vas_progres\"><\/span>\u010co je 1RM, 1RIR a pre\u010do s\u00fa d\u00f4le\u017eit\u00e9 pre v\u00e1\u0161 progres?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1RM<\/strong> alebo <strong>One Repetition Maximum<\/strong> (jedno opakovacie maximum) predstavuje <strong>najv\u00e4\u010d\u0161iu v\u00e1hu, ktor\u00fa dok\u00e1\u017eete zdvihn\u00fa\u0165 v plnom rozsahu pohybu a so spr\u00e1vnou technikou na jedno opakovanie<\/strong>. Ak sa va\u0161e 1RM zvy\u0161uje, je to jasn\u00fd ukazovate\u013e, \u017ee va\u0161a sila rastie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Maxim\u00e1lka sa v\u0161ak nepou\u017e\u00edva len na sledovanie \u00faspe\u0161n\u00e9ho progesu, ale aj na nastavenie tr\u00e9ningov\u00e9ho pl\u00e1nu v podobe hmotnosti z\u00e1\u0165a\u017ee tak, aby zodpovedala va\u0161im cie\u013eom. Pod\u013ea toho, \u010do chcete tr\u00e9ningom dosiahnu\u0165, si vypo\u010d\u00edtate % svojho 1RM a s vypo\u010d\u00edtan\u00fdmi v\u00e1hami potom tr\u00e9nujete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Cie\u013e tr\u00e9ningu&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>% z 1RM<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Po\u010det opakovan\u00ed v s\u00e9rii&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Odpor\u00fa\u010dan\u00e1 pauza&nbsp;<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zvy\u0161ovanie maxim\u00e1lnej sily&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">85&nbsp; \u2013 100 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 5<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hypertrofia (rast svalov)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 \u2013 85 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00e1 vytrvalos\u0165<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 65 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">15+<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 \u2013 60 sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete pom\u00f4c\u0165 so zostaven\u00edm tr\u00e9ningov, in\u0161pirujte sa na\u0161imi \u010dl\u00e1nkami.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S cvi\u010den\u00edm vo fitku v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>Dom\u00e1ci tr\u00e9ning v\u00e1m pom\u00f4\u017eeme zostavi\u0165 v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/strong><\/a><\/li>\n\n\n\n<li>Porad\u00edme v\u00e1m aj s t\u00fdm,<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/prestavky-medzi-opakovaniami-cvikmi-a-treningami\/\"><strong>ak\u00e9 s\u00fa najlep\u0161ie prest\u00e1vky medzi opakovaniami, cvikmi a tr\u00e9ningami?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_do_hry_vstupuje_RIR\"><\/span>Ako do hry vstupuje RIR?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hodnota RIR (Repetitions in Reserve), <\/strong>\u010di\u017ee <strong>opakovania v rezerve, <\/strong>vyjadruje po\u010det opakovan\u00ed, ktor\u00e9 by ste e\u0161te<strong> dok\u00e1zali urobi\u0165 pred dosiahnut\u00edm svalov\u00e9ho zlyhania<\/strong> <strong>(RTF &#8211; <\/strong><strong><em>Repetitions to Failure<\/em><\/strong><strong>). <\/strong>Tento \u00fadaj pom\u00e1ha odhadn\u00fa\u0165 1RM bezpe\u010dnej\u0161ie a \u0161etrnej\u0161ie, preto\u017ee nemus\u00edte odcvi\u010di\u0165 s\u00e9riu do maxim\u00e1lneho zlyhania.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>RIR = 0 <\/strong>hovor\u00ed, \u017ee ste \u0161li do absol\u00fatneho zlyhania (RTF). V praxi to znamen\u00e1, \u017ee po dokon\u010den\u00ed s\u00e9rie by ste u\u017e nezvl\u00e1dli urobi\u0165 \u017eiadne \u010fal\u0161ie opakovanie.<\/li>\n\n\n\n<li><strong>RIR = 2 <\/strong>znamen\u00e1, \u017ee po dokon\u010den\u00ed s\u00e9rie ste mali pocit, \u017ee by ste zvl\u00e1dli e\u0161te dve opakovania navy\u0161e, k\u00fdm by ste dosiahli zlyhanie.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36358,48934\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_funguje_1RM_kalkulacka\"><\/span>Ako funguje 1RM kalkula\u010dka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svoju&nbsp; maxim\u00e1lku&nbsp; m\u00f4\u017eete testova\u0165 tzv. <strong>priamou met\u00f3dou,<\/strong> ktor\u00e1 si vy\u017eaduje <strong>postupn\u00e9 zvy\u0161ovanie v\u00e1hy<\/strong> po nieko\u013ek\u00fdch pokusoch, a\u017e k\u00fdm dok\u00e1\u017eete zvl\u00e1dnu\u0165 u\u017e len jedno opakovanie s aktu\u00e1lnou maxim\u00e1lnou v\u00e1hou. Tento test je s\u00edce \u00fa\u010dinn\u00fd, ale z\u00e1rove\u0148 <strong>vy\u010derp\u00e1vaj\u00faci, \u010dasovo n\u00e1ro\u010dn\u00fd, <\/strong>spojen\u00fd s <strong>vy\u0161\u0161\u00edm rizikom zranenia<\/strong> a<strong> nie je vhodn\u00fd pre za\u010diato\u010dn\u00edkov.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161a kalkula\u010dka vyu\u017e\u00edva princ\u00edp <strong>nepriameho odhadu (tzv. RTF met\u00f3da). <\/strong>To znamen\u00e1, \u017ee na v\u00fdpo\u010det maxim\u00e1lky pou\u017e\u00edva po\u010det opakovan\u00ed do zlyhania nie s maxim\u00e1lnou, ale ni\u017e\u0161ou v\u00e1hou. Z\u00e1rove\u0148<strong> dok\u00e1\u017ee zoh\u013eadni\u0165 aj RIR,<\/strong> \u010do rob\u00ed v\u00fdpo\u010det e\u0161te <strong>praktickej\u0161\u00ed <\/strong>a<strong> bezpe\u010dnej\u0161\u00ed. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre zaistenie <strong>najvy\u0161\u0161ej presnosti a konzistentnosti<\/strong> kalkula\u010dka pou\u017e\u00edva priemer z troch vedecky overen\u00fdch vzorcov:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lombardi:<\/strong> Tento vzorec b\u00fdva \u010dasto ozna\u010dovan\u00fd ako najpresnej\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Epley:<\/strong> Najpopul\u00e1rnej\u0161\u00ed a historicky najpou\u017e\u00edvanej\u0161\u00ed vzorec v silovom tr\u00e9ningu.<\/li>\n\n\n\n<li><strong>Brzycki:<\/strong> \u010casto poskytuje o nie\u010do ni\u017e\u0161ie odhady, \u010do je v\u00fdhodn\u00e9 pre minimaliz\u00e1ciu rizika z pre\u0165a\u017eenia pri pl\u00e1novan\u00ed tr\u00e9ningov.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-1124x843.jpg\" alt=\"Ako funguje 1RM kalkula\u010dka? \" class=\"wp-image-747499\" title=\"Ako funguje 1RM kalkula\u010dka? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_vysledok_spravne_interpretovat_a_vyuzit_v_treningu\"><\/span>Ako v\u00fdsledok spr\u00e1vne interpretova\u0165 a vyu\u017ei\u0165 v tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem samotnej hodnoty 1RM v\u00e1m kalkula\u010dka poskytne aj <strong>tabu\u013eku <\/strong>s vypo\u010d\u00edtan\u00fdmi percentu\u00e1lnymi podielmi. Okam\u017eite tak viete, ko\u013eko je napr\u00edklad 70 %, 75 % alebo 80 % va\u0161ej maxim\u00e1lky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Praktick\u00e9 vyu\u017eitie:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Nastavenie tr\u00e9ningu:<\/strong> Ak je va\u0161e vypo\u010d\u00edtan\u00e9 1RM pre drep 100 kg a va\u0161im cie\u013eom je <strong>rast svalov <\/strong>(65 \u2013 85 % 1RM), zvol\u00edte si napr\u00edklad z\u00e1\u0165a\u017e 75 % 1RM, \u010do je 75 kg. S touto v\u00e1hou potom pracujete na ur\u010den\u00fd po\u010det opakovan\u00ed, ktor\u00fd sa pohybuje v rozmedz\u00ed 6 \u2013 12.<\/li>\n\n\n\n<li><strong>Meranie \u00fanavy a regener\u00e1cie:<\/strong> Ak v\u00e1m kalkula\u010dka pri pravidelnom testovan\u00ed (napr. raz za 4 \u2013 6 t\u00fd\u017ed\u0148ov) uk\u00e1\u017ee pokles 1RM (napr\u00edklad o 5 \u2013 10 %), m\u00f4\u017ee to by\u0165 zdvihnut\u00fd prst, \u017ee potrebujete na \u010das zn\u00ed\u017ei\u0165 intenzitu alebo upravi\u0165 regener\u00e1ciu (sp\u00e1nok, v\u00fd\u017eiva, at\u010f).&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Ak chcete vedie\u0165 viac o tom, ko\u013eko opakovan\u00ed by ste mali ma\u0165 v tr\u00e9ningu, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\">Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?<\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pre_koho_je_kalkulacka_vhodna_a_ake_su_jej_obmedzenia\"><\/span>Pre koho je kalkula\u010dka vhodn\u00e1 a ak\u00e9 s\u00fa jej obmedzenia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pre za\u010diato\u010dn\u00edkov a mierne pokro\u010dil\u00fdch <\/strong>ide o bezpe\u010dn\u00fd a spo\u013eahliv\u00fd odhad sily bez nutnosti podstupova\u0165 rizikov\u00fd priamy test.<\/li>\n\n\n\n<li><strong>Pokro\u010dil\u00fdm \u0161portovcom <\/strong>umo\u017e\u0148uje r\u00fdchlo preveri\u0165 aktu\u00e1lnu silu a stav \u00fanavy bez toho, aby naru\u0161ili regener\u00e1ciu maxim\u00e1lnym testovan\u00edm.<\/li>\n\n\n\n<li><strong>Pre tr\u00e9nerov <\/strong>predstavuje skvel\u00fd n\u00e1stroj na pl\u00e1novanie tr\u00e9ningovej intenzity pre klientov.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_ma_kalkulacka_obmedzenia\"><\/span>Ak\u00e9 m\u00e1 kalkula\u010dka obmedzenia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161etky vzorce na odhad 1RM <strong>str\u00e1caj\u00fa presnos\u0165, ak je v\u00e1\u0161 testovac\u00ed po\u010det opakovan\u00ed vy\u0161\u0161\u00ed ako 10<\/strong>. Pri s\u00e9ri\u00e1ch nad 10 opakovan\u00ed sa toti\u017e meria predov\u0161etk\u00fdm svalov\u00e1 vytrvalos\u0165, nie maxim\u00e1lna sila. Pre najpresnej\u0161\u00ed v\u00fdsledok sa preto odpor\u00fa\u010da testova\u0165 v rozsahu <strong>4 a\u017e 6 opakovan\u00ed<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>1RM kalkula\u010dka je v s\u00fa\u010dasnosti <strong>najpraktickej\u0161\u00ed a najbezpe\u010dnej\u0161\u00ed n\u00e1stroj na z\u00edskanie k\u013e\u00fa\u010dov\u00fdch d\u00e1t<\/strong> pre efekt\u00edvne pl\u00e1novanie v\u00e1\u0161ho silov\u00e9ho tr\u00e9ningu. Zistite si svoju maxim\u00e1lku a za\u010dnite tr\u00e9nova\u0165 <strong>inteligentnej\u0161ie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysk\u00fa\u0161ajte na\u0161u 1RM kalkula\u010dku a posu\u0148te svoj tr\u00e9ning na nov\u00fa \u00farove\u0148!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-background has-text-align-center wp-element-button\" href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\" style=\"border-radius:0px;background-color:#000000\" target=\"_blank\" rel=\"noreferrer noopener\">Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chcete vedie\u0165, ak\u00e1 je va\u0161a skuto\u010dn\u00e1 sila a ako si nastavi\u0165 tr\u00e9ning tak, aby ste napredovali bezpe\u010dne a efekt\u00edvne? Na\u0161a 1RM kalkula\u010dka v\u00e1m pom\u00f4\u017ee odhadn\u00fa\u0165 maxim\u00e1lnu hmotnos\u0165, ktor\u00fa zvl\u00e1dnete na jedno opakovanie.<\/p>\n","protected":false},"author":156,"featured_media":747497,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[4],"tags":[6123,6151,6137],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-747477","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-kalkulacky","8":"tag-cvicenie","9":"tag-fitness-kalkulacka","10":"tag-silovy-trening","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Online kalkula\u010dka 1RM (One Rep Max)\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zistite svoju maxim\u00e1lku na drep alebo m\u0155tvy \u0165ah. 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