{"id":747935,"date":"2025-11-24T14:28:25","date_gmt":"2025-11-24T13:28:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=747935"},"modified":"2025-12-01T14:33:12","modified_gmt":"2025-12-01T13:33:12","slug":"online-kalkulacka-1rm-one-rep-max","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-1rm-one-rep-max\/","title":{"rendered":"Online kalkula\u010dka 1RM (One Rep Max)"},"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.cz\/blog\/online-kalkulacka-1rm-one-rep-max\/#Jak_pouzivat_1RM_kalkulacku\" title=\"Jak pou\u017e\u00edvat 1RM kalkula\u010dku?\">Jak pou\u017e\u00edvat 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.cz\/blog\/online-kalkulacka-1rm-one-rep-max\/#Co_je_1RM_1RIR_a_proc_jsou_dulezite_pro_vas_progres\" title=\"Co je 1RM, 1RIR a pro\u010d jsou d\u016fle\u017eit\u00e9 pro v\u00e1\u0161 progres?\">Co je 1RM, 1RIR a pro\u010d jsou d\u016fle\u017eit\u00e9 pro 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.cz\/blog\/online-kalkulacka-1rm-one-rep-max\/#Jak_do_hry_vstupuje_RIR\" title=\"Jak do hry vstupuje RIR?\">Jak do hry vstupuje RIR?<\/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.cz\/blog\/online-kalkulacka-1rm-one-rep-max\/#Jak_funguje_1RM_kalkulacka\" title=\"Jak funguje 1RM kalkula\u010dka?\">Jak 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.cz\/blog\/online-kalkulacka-1rm-one-rep-max\/#Jak_vysledek_spravne_interpretovat_a_vyuzit_v_treninku\" title=\"Jak v\u00fdsledek spr\u00e1vn\u011b interpretovat a vyu\u017e\u00edt v tr\u00e9ninku?\">Jak v\u00fdsledek spr\u00e1vn\u011b interpretovat a vyu\u017e\u00edt v tr\u00e9ninku?<\/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.cz\/blog\/online-kalkulacka-1rm-one-rep-max\/#Pro_koho_je_kalkulacka_vhodna_a_jaka_jsou_jeji_omezeni\" title=\"Pro koho je kalkula\u010dka vhodn\u00e1 a jak\u00e1 jsou jej\u00ed omezen\u00ed?\">Pro koho je kalkula\u010dka vhodn\u00e1 a jak\u00e1 jsou jej\u00ed omezen\u00ed?<\/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.cz\/blog\/online-kalkulacka-1rm-one-rep-max\/#Jaka_ma_kalkulacka_omezeni\" title=\"Jak\u00e1 m\u00e1 kalkula\u010dka omezen\u00ed?\">Jak\u00e1 m\u00e1 kalkula\u010dka omezen\u00ed?<\/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.cz\/blog\/online-kalkulacka-1rm-one-rep-max\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na\u0161e online <strong>1RM (One Repetition Maximum) kalkula\u010dka<\/strong> v\u00e1m vypo\u010d\u00edt\u00e1, jakou <strong>maxim\u00e1ln\u00ed hmotnost<\/strong> dok\u00e1\u017eete zvednout p\u0159i <strong>jednom opakov\u00e1n\u00ed<\/strong> u ur\u010dit\u00e9ho cviku, nap\u0159\u00edklad d\u0159epu nebo mrtv\u00e9ho tahu. Jde o u\u017eite\u010dn\u00fd \u00fadaj, kter\u00fd v\u00e1m pom\u016f\u017ee spr\u00e1vn\u011b napl\u00e1novat <strong>silov\u00fd tr\u00e9nink<\/strong> a <strong>zlep\u0161ovat va\u0161e v\u00fdkony<\/strong> v posilovn\u011b.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_pouzivat_1RM_kalkulacku\"><\/span>Jak pou\u017e\u00edvat 1RM kalkula\u010dku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ol class=\"wp-block-list\">\n<li>Vyberte si cvik, pro kter\u00fd chcete vypo\u010d\u00edtat 1RM (nap\u0159. d\u0159ep, <em>bench press<\/em>, mrtv\u00fd tah). <\/li>\n\n\n\n<li>Do kalkula\u010dky uve\u010fte pot\u0159ebn\u00e9 vstupn\u00ed \u00fadaje.<\/li>\n\n\n\n<li>Zadejte \u00fadaje do kalkula\u010dky.\n<ul class=\"wp-block-list\">\n<li><strong>V\u00e1ha:<\/strong> hmotnost \u010dinky (v kg)<\/li>\n\n\n\n<li><strong>Opakov\u00e1n\u00ed:<\/strong> po\u010det dokon\u010den\u00fdch opakov\u00e1n\u00ed <\/li>\n\n\n\n<li><strong>RIR (opakov\u00e1n\u00ed v rezerv\u011b):<\/strong> Odhadn\u011bte, kolik opakov\u00e1n\u00ed byste je\u0161t\u011b zvl\u00e1dli. Pokud jste \u0161li do \u00fapln\u00e9ho selh\u00e1n\u00ed, zadejte 0. <\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Uvedeme si p\u0159\u00edklad. Pokud jste ud\u011blali <strong>p\u011bt d\u0159ep\u016f s 60 kg<\/strong> a c\u00edtili jste, <strong>\u017ee byste dali je\u0161t\u011b dva,<\/strong> zad\u00e1te <strong>hmotnost 60 kg, 5 opakov\u00e1n\u00ed<\/strong> a <strong>RIR v hodnot\u011b 2.<\/strong> <\/li>\n\n\n\n<li>Kalkula\u010dka v\u00e1m poskytne hodnotu 1RM.<\/li>\n<\/ol>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pro v\u011bt\u0161\u00ed p\u0159esnost si nalo\u017ete v\u00e1hu, se kterou jste schopni ud\u011blat <strong>4 \u2013 6 opakov\u00e1n\u00ed.<\/strong> Prove\u010fte s\u00e9rii do svalov\u00e9ho selh\u00e1n\u00ed nebo bl\u00edzko k n\u011bmu a na z\u00e1klad\u011b toho zadejte pot\u0159ebn\u00e9 \u00fadaje do kalkula\u010dky.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_1RM_1RIR_a_proc_jsou_dulezite_pro_vas_progres\"><\/span>Co je 1RM, 1RIR a pro\u010d jsou d\u016fle\u017eit\u00e9 pro v\u00e1\u0161 progres?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>1RM<\/strong> nebo <strong>One Repetition Maximum<\/strong> (jedno opakovac\u00ed maximum) p\u0159edstavuje <strong>nejv\u011bt\u0161\u00ed v\u00e1hu, kterou dok\u00e1\u017eete zvednout v pln\u00e9m rozsahu pohybu a se spr\u00e1vnou technikou na jedno opakov\u00e1n\u00ed<\/strong>. Pokud se va\u0161e 1RM zvy\u0161uje, je to jasn\u00fd ukazatel, \u017ee va\u0161e s\u00edla roste.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Maximum se v\u0161ak nepou\u017e\u00edv\u00e1 jen ke sledov\u00e1n\u00ed \u00fasp\u011b\u0161n\u00e9ho progresu, ale i k nastaven\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu v podob\u011b hmotnosti z\u00e1t\u011b\u017ee tak, aby odpov\u00eddala va\u0161im c\u00edl\u016fm. Podle toho, \u010deho chcete tr\u00e9ninkem dos\u00e1hnout, si vypo\u010d\u00edt\u00e1te % sv\u00e9ho 1RM a s vypo\u010d\u00edtan\u00fdmi v\u00e1hami potom tr\u00e9nujete.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>C\u00edl tr\u00e9ninku <\/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 opakov\u00e1n\u00ed v s\u00e9rii <\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Doporu\u010den\u00e1 pauza <\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zvy\u0161ov\u00e1n\u00ed maxim\u00e1ln\u00ed s\u00edly <\/td><td class=\"has-text-align-center\" data-align=\"center\">85 \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\">Hypertrofie (r\u016fst sval\u016f)<\/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 vytrvalost<\/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<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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud chcete pomoci se sestaven\u00edm tr\u00e9nink\u016f, inspirujte se na\u0161imi \u010dl\u00e1nky.<\/p>\n\n<ul class=\"wp-block-list\">\n<li>S cvi\u010den\u00edm ve fitku v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/strong><\/a><strong>  <\/strong><\/li>\n\n\n\n<li>Dom\u00e1c\u00ed tr\u00e9nink v\u00e1m pom\u016f\u017eeme sestavit v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><\/li>\n\n\n\n<li>Porad\u00edme v\u00e1m i s t\u00edm,<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/prestavky-mezi-opakovanimi-cviky-a-treninky\/\"><strong>jak\u00e9 jsou nejlep\u0161\u00ed p\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky?<\/strong><\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_do_hry_vstupuje_RIR\"><\/span>Jak do hry vstupuje RIR? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Hodnota RIR (Repetitions in Reserve),<\/strong> tedy <strong>opakov\u00e1n\u00ed v rezerv\u011b,<\/strong> vyjad\u0159uje po\u010det opakov\u00e1n\u00ed, kter\u00e1 byste je\u0161t\u011b <strong>dok\u00e1zali ud\u011blat p\u0159ed dosa\u017een\u00edm svalov\u00e9ho selh\u00e1n\u00ed<\/strong> <strong>(RTF &#8211; <\/strong><strong><em>Repetitions to Failure<\/em><\/strong><strong>).<\/strong> Tento \u00fadaj pom\u00e1h\u00e1 odhadnout 1RM bezpe\u010dn\u011bji a \u0161etrn\u011bji, proto\u017ee nemus\u00edte odcvi\u010dit s\u00e9rii do maxim\u00e1ln\u00edho selh\u00e1n\u00ed. <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>RIR = 0<\/strong> \u0159\u00edk\u00e1, \u017ee jste \u0161li do absolutn\u00edho selh\u00e1n\u00ed (RTF). V praxi to znamen\u00e1, \u017ee po dokon\u010den\u00ed s\u00e9rie byste u\u017e nezvl\u00e1dli ud\u011blat \u017e\u00e1dn\u00e9 dal\u0161\u00ed opakov\u00e1n\u00ed. <\/li>\n\n\n\n<li><strong>RIR = 2<\/strong> znamen\u00e1, \u017ee po dokon\u010den\u00ed s\u00e9rie jste m\u011bli pocit, \u017ee byste zvl\u00e1dli je\u0161t\u011b dv\u011b opakov\u00e1n\u00ed nav\u00edc, ne\u017e byste dos\u00e1hli selh\u00e1n\u00ed. <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"8344,36358,48934,77962,80965,81622\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_funguje_1RM_kalkulacka\"><\/span>Jak funguje 1RM kalkula\u010dka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Sv\u00e9 maximum m\u016f\u017eete testovat tzv. <strong>p\u0159\u00edmou metodou,<\/strong> kter\u00e1 vy\u017eaduje <strong>postupn\u00e9 zvy\u0161ov\u00e1n\u00ed v\u00e1hy<\/strong> po n\u011bkolika pokusech, a\u017e dokud dok\u00e1\u017eete zvl\u00e1dnout u\u017e jen jedno opakov\u00e1n\u00ed s aktu\u00e1ln\u00ed maxim\u00e1ln\u00ed v\u00e1hou. Tento test je sice \u00fa\u010dinn\u00fd, ale z\u00e1rove\u0148 <strong>vy\u010derp\u00e1vaj\u00edc\u00ed, \u010dasov\u011b n\u00e1ro\u010dn\u00fd,<\/strong> spojen\u00fd s <strong>vy\u0161\u0161\u00edm rizikem zran\u011bn\u00ed<\/strong> a <strong>nen\u00ed vhodn\u00fd pro za\u010d\u00e1te\u010dn\u00edky.<\/strong>  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Na\u0161e kalkula\u010dka vyu\u017e\u00edv\u00e1 princip <strong>nep\u0159\u00edm\u00e9ho odhadu (tzv. RTF metoda).<\/strong> To znamen\u00e1, \u017ee pro v\u00fdpo\u010det maxima pou\u017e\u00edv\u00e1 po\u010det opakov\u00e1n\u00ed do selh\u00e1n\u00ed ne s maxim\u00e1ln\u00ed, ale ni\u017e\u0161\u00ed v\u00e1hou. Z\u00e1rove\u0148 <strong>dok\u00e1\u017ee zohlednit i RIR,<\/strong> co\u017e d\u011bl\u00e1 v\u00fdpo\u010det je\u0161t\u011b <strong>prakti\u010dt\u011bj\u0161\u00ed<\/strong> a <strong>bezpe\u010dn\u011bj\u0161\u00ed.<\/strong>  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pro zaji\u0161t\u011bn\u00ed <strong>nejvy\u0161\u0161\u00ed p\u0159esnosti a konzistentnosti<\/strong> kalkula\u010dka pou\u017e\u00edv\u00e1 pr\u016fm\u011br ze t\u0159\u00ed v\u011bdecky ov\u011b\u0159en\u00fdch vzorc\u016f:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Lombardi:<\/strong> Tento vzorec b\u00fdv\u00e1 \u010dasto ozna\u010dov\u00e1n jako nejp\u0159esn\u011bj\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Epley:<\/strong> Nejpopul\u00e1rn\u011bj\u0161\u00ed a historicky nejpou\u017e\u00edvan\u011bj\u0161\u00ed vzorec v silov\u00e9m tr\u00e9ninku.<\/li>\n\n\n\n<li><strong>Brzycki:<\/strong> \u010casto poskytuje o n\u011bco ni\u017e\u0161\u00ed odhady, co\u017e je v\u00fdhodn\u00e9 pro minimalizaci rizika z p\u0159et\u00ed\u017een\u00ed p\u0159i pl\u00e1nov\u00e1n\u00ed tr\u00e9nink\u016f.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-1124x843.jpg\" alt=\"Jak funguje 1RM kalkula&#x10D;ka? \" class=\"wp-image-747499\" title=\"Jak funguje 1RM kalkula&#x10D;ka? \" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_vysledek_spravne_interpretovat_a_vyuzit_v_treninku\"><\/span>Jak v\u00fdsledek spr\u00e1vn\u011b interpretovat a vyu\u017e\u00edt v tr\u00e9ninku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Krom\u011b samotn\u00e9 hodnoty 1RM v\u00e1m kalkula\u010dka poskytne i <strong>tabulku<\/strong> s vypo\u010d\u00edtan\u00fdmi procentu\u00e1ln\u00edmi pod\u00edly. Okam\u017eit\u011b tak v\u00edte, kolik je nap\u0159\u00edklad 70 %, 75 % nebo 80 % va\u0161eho maxima.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Praktick\u00e9 vyu\u017eit\u00ed:<\/h3>\n\n<ol class=\"wp-block-list\">\n<li><strong>Nastaven\u00ed tr\u00e9ninku:<\/strong> Pokud je va\u0161e vypo\u010d\u00edtan\u00e9 1RM pro d\u0159ep 100 kg a va\u0161\u00edm c\u00edlem je <strong>r\u016fst sval\u016f<\/strong> (65 \u2013 85 % 1RM), zvol\u00edte si nap\u0159\u00edklad z\u00e1t\u011b\u017e 75 % 1RM, co\u017e je 75 kg. S touto v\u00e1hou pak pracujete na ur\u010den\u00fd po\u010det opakov\u00e1n\u00ed, kter\u00fd se pohybuje v rozmez\u00ed 6 \u2013 12. <\/li>\n\n\n\n<li><strong>M\u011b\u0159en\u00ed \u00fanavy a regenerace:<\/strong> Pokud v\u00e1m kalkula\u010dka p\u0159i pravideln\u00e9m testov\u00e1n\u00ed (nap\u0159. jednou za 4 \u2013 6 t\u00fddn\u016f) uk\u00e1\u017ee pokles 1RM (nap\u0159\u00edklad o 5 \u2013 10 %), m\u016f\u017ee to b\u00fdt zdvi\u017een\u00fd prst, \u017ee pot\u0159ebujete na \u010das sn\u00ed\u017eit intenzitu nebo upravit regeneraci (sp\u00e1nek, v\u00fd\u017eiva atd.). <\/li>\n<\/ol>\n\n<p>Pokud chcete v\u011bd\u011bt v\u00edc o tom, kolik opakov\u00e1n\u00ed byste m\u011bli m\u00edt v tr\u00e9ninku, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\">Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout nebo nabrat svaly?<\/a> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pro_koho_je_kalkulacka_vhodna_a_jaka_jsou_jeji_omezeni\"><\/span>Pro koho je kalkula\u010dka vhodn\u00e1 a jak\u00e1 jsou jej\u00ed omezen\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>Pro za\u010d\u00e1te\u010dn\u00edky a m\u00edrn\u011b pokro\u010dil\u00e9<\/strong> jde o bezpe\u010dn\u00fd a spolehliv\u00fd odhad s\u00edly bez nutnosti podstupovat rizikov\u00fd p\u0159\u00edm\u00fd test.<\/li>\n\n\n\n<li><strong>Pokro\u010dil\u00fdm sportovc\u016fm<\/strong> umo\u017e\u0148uje rychle prov\u011b\u0159it aktu\u00e1ln\u00ed s\u00edlu a stav \u00fanavy bez toho, aby naru\u0161ili regeneraci maxim\u00e1ln\u00edm testov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>Pro tren\u00e9ry<\/strong> p\u0159edstavuje skv\u011bl\u00fd n\u00e1stroj pro pl\u00e1nov\u00e1n\u00ed tr\u00e9ninkov\u00e9 intenzity pro klienty.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaka_ma_kalkulacka_omezeni\"><\/span>Jak\u00e1 m\u00e1 kalkula\u010dka omezen\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V\u0161echny vzorce pro odhad 1RM <strong>ztr\u00e1cej\u00ed p\u0159esnost, pokud je v\u00e1\u0161 testovac\u00ed po\u010det opakov\u00e1n\u00ed vy\u0161\u0161\u00ed ne\u017e 10<\/strong>. P\u0159i s\u00e9ri\u00edch nad 10 opakov\u00e1n\u00ed se toti\u017e m\u011b\u0159\u00ed p\u0159edev\u0161\u00edm svalov\u00e1 vytrvalost, ne maxim\u00e1ln\u00ed s\u00edla. Pro nejp\u0159esn\u011bj\u0161\u00ed v\u00fdsledek se proto doporu\u010duje testovat v rozsahu <strong>4 a\u017e 6 opakov\u00e1n\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>1RM kalkula\u010dka je v sou\u010dasnosti <strong>nejprakti\u010dt\u011bj\u0161\u00ed a nejbezpe\u010dn\u011bj\u0161\u00ed n\u00e1stroj pro z\u00edsk\u00e1n\u00ed kl\u00ed\u010dov\u00fdch dat<\/strong> pro efektivn\u00ed pl\u00e1nov\u00e1n\u00ed va\u0161eho silov\u00e9ho tr\u00e9ninku. Zjist\u011bte si sv\u00e9 maximum a za\u010dn\u011bte tr\u00e9novat <strong>inteligentn\u011bji<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Vyzkou\u0161ejte na\u0161i 1RM kalkula\u010dku a posu\u0148te sv\u016fj tr\u00e9nink na novou \u00farove\u0148!<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" style=\"border-radius:0px;background-color:#000000\" target=\"_blank\" rel=\"noreferrer noopener\">Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?<\/a><\/div>\n<\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chcete v\u011bd\u011bt, jak\u00e1 je va\u0161e skute\u010dn\u00e1 s\u00edla a jak si nastavit tr\u00e9nink tak, abyste postupovali bezpe\u010dn\u011b a efektivn\u011b? Na\u0161e 1RM kalkula\u010dka v\u00e1m pom\u016f\u017ee odhadnout maxim\u00e1ln\u00ed hmotnost, kterou zvl\u00e1dnete na jedno opakov\u00e1n\u00ed. <\/p>\n","protected":false},"author":156,"featured_media":747939,"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":[30],"tags":[6453,6549,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-747935","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-kalkulacky-cs","8":"tag-cviceni","9":"tag-fitness-kalkulacka-cs","10":"tag-silovy-trenink","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) - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zjist\u011bte sv\u00e9 maximum na d\u0159ep nebo mrtv\u00fd tah. 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