{"id":748023,"date":"2025-12-02T14:23:39","date_gmt":"2025-12-02T13:23:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=748023"},"modified":"2025-12-02T14:23:43","modified_gmt":"2025-12-02T13:23:43","slug":"kalkulator-1rm-one-rep-max-online","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/kalkulator-1rm-one-rep-max-online\/","title":{"rendered":"Kalkulator 1RM (One Rep Max) online"},"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.pl\/blog\/kalkulator-1rm-one-rep-max-online\/#Jak_korzystac_z_kalkulatora_1RM\" title=\"Jak korzysta\u0107 z kalkulatora 1RM?\">Jak korzysta\u0107 z kalkulatora 1RM?<\/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.pl\/blog\/kalkulator-1rm-one-rep-max-online\/#Czym_jest_1RM_1RIR_i_dlaczego_sa_wazne_dla_Twojego_postepu\" title=\"Czym jest 1RM, 1RIR i dlaczego s\u0105 wa\u017cne dla Twojego post\u0119pu?\">Czym jest 1RM, 1RIR i dlaczego s\u0105 wa\u017cne dla Twojego post\u0119pu?<\/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.pl\/blog\/kalkulator-1rm-one-rep-max-online\/#Jak_w_to_wszystko_wpisuje_sie_RIR\" title=\"Jak w to wszystko wpisuje si\u0119 RIR?\">Jak w to wszystko wpisuje si\u0119 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.pl\/blog\/kalkulator-1rm-one-rep-max-online\/#Jak_dziala_kalkulator_1RM\" title=\"Jak dzia\u0142a kalkulator 1RM?\">Jak dzia\u0142a kalkulator 1RM?<\/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.pl\/blog\/kalkulator-1rm-one-rep-max-online\/#Jak_prawidlowo_interpretowac_i_wykorzystac_wynik_w_treningu\" title=\"Jak prawid\u0142owo interpretowa\u0107 i wykorzysta\u0107 wynik w treningu?\">Jak prawid\u0142owo interpretowa\u0107 i wykorzysta\u0107 wynik w treningu?<\/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.pl\/blog\/kalkulator-1rm-one-rep-max-online\/#Dla_kogo_nadaje_sie_kalkulator_i_jakie_ma_ograniczenia\" title=\"Dla kogo nadaje si\u0119 kalkulator i jakie ma ograniczenia?\">Dla kogo nadaje si\u0119 kalkulator i jakie ma ograniczenia?<\/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.pl\/blog\/kalkulator-1rm-one-rep-max-online\/#Jakie_sa_ograniczenia_kalkulatora\" title=\"Jakie s\u0105 ograniczenia kalkulatora?\">Jakie s\u0105 ograniczenia kalkulatora?<\/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.pl\/blog\/kalkulator-1rm-one-rep-max-online\/#Co_powinienes_zapamietac\" title=\"Co powiniene\u015b zapami\u0119ta\u0107?\">Co powiniene\u015b zapami\u0119ta\u0107?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nasz kalkulator <strong>1RM (One Repetition Maximum) online<\/strong> obliczy <strong>maksymalny ci\u0119\u017car<\/strong>, kt\u00f3ry mo\u017cesz podnie\u015b\u0107 w <strong>jednym powt\u00f3rzeniu<\/strong> okre\u015blonego \u0107wiczenia, takiego jak przysiady czy martwy ci\u0105g. To przydatny wska\u017anik, kt\u00f3ry pomo\u017ce Ci w\u0142a\u015bciwie zaplanowa\u0107 <strong>trening si\u0142owy<\/strong> i <strong>poprawi\u0107 wyniki<\/strong> na si\u0142owni.  <\/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=\"Jak_korzystac_z_kalkulatora_1RM\"><\/span>Jak korzysta\u0107 z kalkulatora 1RM?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Wybierz \u0107wiczenie, dla kt\u00f3rego chcesz obliczy\u0107 1RM (np. przysiad, wyciskanie na \u0142awce, martwy ci\u0105g).<\/li>\n\n\n\n<li>Wprowad\u017a wymagane dane do kalkulatora.<\/li>\n\n\n\n<li>Wprowad\u017a dane do kalkulatora.\n<ul class=\"wp-block-list\">\n<li><strong>Ci\u0119\u017car:<\/strong> masa sztangi (w kg)<\/li>\n\n\n\n<li><strong>Powt\u00f3rzenia:<\/strong> liczba wykonanych powt\u00f3rze\u0144 <\/li>\n\n\n\n<li><strong>RIR (Reps in Reserve):<\/strong> Oszacuj, ile jeszcze powt\u00f3rze\u0144 m\u00f3g\u0142by\u015b wykona\u0107. Je\u015bli doszed\u0142e\u015b do ca\u0142kowitego wyczerpania, wprowad\u017a 0.  <\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Oto przyk\u0142ad. Je\u015bli wykona\u0142e\u015b <strong>pi\u0119\u0107 przysiad\u00f3w z 60 kg<\/strong> i czu\u0142e\u015b, \u017ce <strong>m\u00f3g\u0142by\u015b wykona\u0107 jeszcze dwa<\/strong>, wprowad\u017a <strong>ci\u0119\u017car 60 kg, 5 powt\u00f3rze\u0144<\/strong> i <strong>warto\u015b\u0107 RIR r\u00f3wn\u0105 2.<\/strong>   <\/li>\n\n\n\n<li>Kalkulator poda Ci warto\u015b\u0107 Twojego 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>Dla wi\u0119kszej dok\u0142adno\u015bci wybierz ci\u0119\u017car, z kt\u00f3rym mo\u017cesz wykona\u0107 <strong>4-6 powt\u00f3rze\u0144.<\/strong> Wykonaj seri\u0119 do wyczerpania mi\u0119\u015bni lub blisko niego i na tej podstawie wprowad\u017a niezb\u0119dne dane do kalkulatora.<\/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=\"Czym_jest_1RM_1RIR_i_dlaczego_sa_wazne_dla_Twojego_postepu\"><\/span>Czym jest 1RM, 1RIR i dlaczego s\u0105 wa\u017cne dla Twojego post\u0119pu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1RM<\/strong> lub <strong>One Repetition Maximum<\/strong> oznacza <strong>najci\u0119\u017cszy ci\u0119\u017car, kt\u00f3ry mo\u017cesz podnie\u015b\u0107 z prawid\u0142ow\u0105 technik\u0105 i pe\u0142nym zakresem ruchu w jednym powt\u00f3rzeniu<\/strong>. Je\u015bli Twoje 1RM wzrasta, to wyra\u017any wska\u017anik, \u017ce Twoja si\u0142a ro\u015bnie.  <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>Jednak maksimum nie s\u0142u\u017cy tylko do \u015bledzenia udanego post\u0119pu, ale tak\u017ce do ustalenia planu treningowego pod wzgl\u0119dem obci\u0105\u017cenia, aby dopasowa\u0107 go do Twoich cel\u00f3w. W zale\u017cno\u015bci od tego, co chcesz osi\u0105gn\u0105\u0107 poprzez trening, obliczasz procent swojego 1RM, a nast\u0119pnie trenujesz z obliczonymi ci\u0119\u017carami.  <\/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>Cel treningowy <\/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>Powt\u00f3rzenia na seri\u0119 <\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Zalecany odpoczynek <\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zwi\u0119kszanie maksymalnej si\u0142y <\/td><td class=\"has-text-align-center\" data-align=\"center\">85-100%<\/td><td class=\"has-text-align-center\" data-align=\"center\">1-5<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-5 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hipertrofia (wzrost mi\u0119\u015bni)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70-85%<\/td><td class=\"has-text-align-center\" data-align=\"center\">6-12<\/td><td class=\"has-text-align-center\" data-align=\"center\">1-2 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Wytrzyma\u0142o\u015b\u0107 si\u0142owa<\/td><td class=\"has-text-align-center\" data-align=\"center\">65%<\/td><td class=\"has-text-align-center\" data-align=\"center\">15+<\/td><td class=\"has-text-align-center\" data-align=\"center\">30-60 sek<\/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>Je\u015bli potrzebujesz pomocy w tworzeniu trening\u00f3w, zainspiruj si\u0119 naszymi artyku\u0142ami.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dla trening\u00f3w na si\u0142owni sprawd\u017a artyku\u0142 <a href=\"https:\/\/gymbeam.pl\/blog\/jak-stworzyc-dobry-plan-treningowy-na-silownie\/\"><strong>Jak stworzy\u0107 dobry plan treningowy na si\u0142owni\u0119?<\/strong><\/a><strong>  <\/strong><\/li>\n\n\n\n<li>Pomo\u017cemy Ci stworzy\u0107 trening domowy w artykule <a href=\"https:\/\/gymbeam.pl\/blog\/jak-stworzyc-odpowiedni-program-treningowy-dla-treningow-domowych\/\"><strong>Jak stworzy\u0107 skuteczny plan treningu domowego?<\/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=\"Jak_w_to_wszystko_wpisuje_sie_RIR\"><\/span>Jak w to wszystko wpisuje si\u0119 RIR? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Warto\u015b\u0107 <strong>RIR (Repetitions in Reserve)<\/strong>, oznaczaj\u0105ca <strong>powt\u00f3rzenia w rezerwie<\/strong>, wyra\u017ca liczb\u0119 powt\u00f3rze\u0144, kt\u00f3re m\u00f3g\u0142by\u015b jeszcze <strong>wykona\u0107 przed osi\u0105gni\u0119ciem wyczerpania mi\u0119\u015bni<\/strong> <strong>(RTF &#8211; <\/strong><strong><em>Repetitions to Failure<\/em><\/strong><strong>).<\/strong> Te dane pomagaj\u0105 oszacowa\u0107 1RM w bezpieczniejszy i \u0142agodniejszy spos\u00f3b, poniewa\u017c nie musisz wykonywa\u0107 serii do ca\u0142kowitego wyczerpania. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>RIR = 0<\/strong> oznacza, \u017ce doszed\u0142e\u015b do absolutnego wyczerpania (RTF). W praktyce oznacza to, \u017ce po uko\u0144czeniu serii nie m\u00f3g\u0142by\u015b wykona\u0107 \u017cadnych dodatkowych powt\u00f3rze\u0144.  <\/li>\n\n\n\n<li><strong>RIR = 2<\/strong> oznacza, \u017ce po uko\u0144czeniu serii czu\u0142e\u015b, \u017ce m\u00f3g\u0142by\u015b wykona\u0107 jeszcze dwa powt\u00f3rzenia przed osi\u0105gni\u0119ciem wyczerpania. <\/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=\"3807,6454,7185,51652,48031,65095,3885,28689,28936,28683,28324\" ><\/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=\"Jak_dziala_kalkulator_1RM\"><\/span>Jak dzia\u0142a kalkulator 1RM?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017cesz przetestowa\u0107 swoje maksimum u\u017cywaj\u0105c <strong>metody bezpo\u015bredniej<\/strong>, kt\u00f3ra wymaga <strong>stopniowego zwi\u0119kszania ci\u0119\u017caru<\/strong> przez kilka pr\u00f3b, a\u017c b\u0119dziesz w stanie wykona\u0107 tylko jedno powt\u00f3rzenie z aktualnym maksymalnym ci\u0119\u017carem. Chocia\u017c ten test jest skuteczny, jest tak\u017ce <strong>wyczerpuj\u0105cy, czasoch\u0142onny<\/strong>, wi\u0105\u017ce si\u0119 z <strong>wy\u017cszym ryzykiem kontuzji<\/strong> i <strong>nie nadaje si\u0119 dla pocz\u0105tkuj\u0105cych.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nasz kalkulator wykorzystuje zasad\u0119 <strong>po\u015bredniego szacowania (metoda RTF).<\/strong> Oznacza to, \u017ce u\u017cywa liczby powt\u00f3rze\u0144 do wyczerpania z ci\u0119\u017carem submaksymalnym do obliczenia maksimum. <span style=\"margin: 0px; padding: 0px;\">Mo\u017ce<\/span> tak\u017ce<strong> uwzgl\u0119dnia\u0107 RIR<\/strong>, czyni\u0105c obliczenia jeszcze <strong>bardziej praktycznymi<\/strong> i <strong>bezpieczniejszymi.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby zapewni\u0107 <strong>maksymaln\u0105 dok\u0142adno\u015b\u0107 i sp\u00f3jno\u015b\u0107<\/strong>, kalkulator u\u017cywa \u015bredniej z trzech naukowo zwalidowanych formu\u0142:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lombardi:<\/strong> Ta formu\u0142a jest cz\u0119sto uwa\u017cana za najdok\u0142adniejsz\u0105.<\/li>\n\n\n\n<li><strong>Epley:<\/strong> Najpopularniejsza i historycznie najcz\u0119\u015bciej u\u017cywana formu\u0142a w treningu si\u0142owym.<\/li>\n\n\n\n<li><strong>Brzycki:<\/strong> Cz\u0119sto podaje nieco ni\u017csze oszacowania, co jest korzystne dla minimalizowania ryzyka przeci\u0105\u017cenia podczas planowania trening\u00f3w.<\/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.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-1124x843.jpg\" alt=\"Jak dzia\u0142a kalkulator 1RM? \" class=\"wp-image-747499\" title=\"Jak dzia\u0142a kalkulator 1RM? \" 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=\"Jak_prawidlowo_interpretowac_i_wykorzystac_wynik_w_treningu\"><\/span>Jak prawid\u0142owo interpretowa\u0107 i wykorzysta\u0107 wynik w treningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opr\u00f3cz samej warto\u015bci 1RM, kalkulator dostarczy Ci <strong>tabel\u0119<\/strong> obliczonych warto\u015bci procentowych. Od razu b\u0119dziesz wiedzie\u0107, ile wynosi 70%, 75% czy 80% Twojego maksimum.  <\/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\">Praktyczne zastosowanie:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Konfiguracja treningu:<\/strong> Je\u015bli Twoje obliczone 1RM w przysiadzie wynosi 100 kg, a Twoim celem jest <strong>wzrost mi\u0119\u015bni<\/strong> (65-85% 1RM), mo\u017cesz wybra\u0107 obci\u0105\u017cenie 75% 1RM, czyli 75 kg. Nast\u0119pnie pracujesz z tym ci\u0119\u017carem przez okre\u015blon\u0105 liczb\u0119 powt\u00f3rze\u0144, w zakresie 6-12.  <\/li>\n\n\n\n<li><strong>Mierzenie zm\u0119czenia i regeneracji:<\/strong> Je\u015bli kalkulator pokazuje spadek 1RM podczas regularnych test\u00f3w (np. co 4-6 tygodni) (na przyk\u0142ad o 5-10%), mo\u017ce to by\u0107 sygna\u0142 ostrzegawczy wskazuj\u0105cy, \u017ce musisz tymczasowo zmniejszy\u0107 intensywno\u015b\u0107 lub dostosowa\u0107 regeneracj\u0119 (sen, od\u017cywianie itp.).<\/li>\n<\/ol>\n\n\n\n<p>Je\u015bli chcesz wiedzie\u0107 wi\u0119cej o tym, ile powt\u00f3rze\u0144 powiniene\u015b wykonywa\u0107 w treningu, przeczytaj artyku\u0142 <a href=\"https:\/\/gymbeam.pl\/blog\/ile-powtorzen-trzeba-robic-aby-schudnac-lub-zyskac-miesni\/\">Ile powt\u00f3rze\u0144 robi\u0107, \u017ceby schudn\u0105\u0107 lub przybra\u0107 na masie?<\/a><\/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=\"Dla_kogo_nadaje_sie_kalkulator_i_jakie_ma_ograniczenia\"><\/span>Dla kogo nadaje si\u0119 kalkulator i jakie ma ograniczenia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dla pocz\u0105tkuj\u0105cych i \u015bredniozaawansowanych<\/strong> to bezpieczne i wiarygodne oszacowanie si\u0142y bez konieczno\u015bci poddawania si\u0119 ryzykownemu testowi bezpo\u015bredniemu.<\/li>\n\n\n\n<li><strong>Dla zaawansowanych sportowc\u00f3w<\/strong> pozwala na szybk\u0105 ocen\u0119 aktualnej si\u0142y i stanu zm\u0119czenia bez zak\u0142\u00f3cania regeneracji poprzez testy maksymalne.<\/li>\n\n\n\n<li><strong>Dla trener\u00f3w<\/strong> stanowi doskona\u0142e narz\u0119dzie do planowania intensywno\u015bci treningu dla klient\u00f3w.<\/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=\"Jakie_sa_ograniczenia_kalkulatora\"><\/span>Jakie s\u0105 ograniczenia kalkulatora?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Wszystkie formu\u0142y szacowania 1RM <strong>trac\u0105 dok\u0142adno\u015b\u0107, gdy liczba powt\u00f3rze\u0144 testowych przekracza 10<\/strong>. Serie powy\u017cej 10 powt\u00f3rze\u0144 mierz\u0105 wytrzyma\u0142o\u015b\u0107 mi\u0119\u015bniow\u0105, a nie maksymaln\u0105 si\u0142\u0119. Dla najdok\u0142adniejszych wynik\u00f3w zaleca si\u0119 testowanie w zakresie <strong>4 do 6 powt\u00f3rze\u0144<\/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_powinienes_zapamietac\"><\/span>Co powiniene\u015b zapami\u0119ta\u0107?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalkulator 1RM to obecnie <strong>najbardziej praktyczne i najbezpieczniejsze narz\u0119dzie do uzyskania kluczowych danych<\/strong> do skutecznego planowania treningu si\u0142owego. Poznaj swoje maksimum i zacznij trenowa\u0107 <strong>bardziej inteligentnie<\/strong>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wypr\u00f3buj nasz kalkulator 1RM i przenie\u015b sw\u00f3j trening na wy\u017cszy poziom!<\/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.pl\/blog\/jak-duzy-ciezar-podnosic-dla-wzrostu-miesni-sily-lub-utraty-wagi\/\" style=\"border-radius:0px;background-color:#000000\" target=\"_blank\" rel=\"noreferrer noopener\">Jakie ci\u0119\u017cary podnosi\u0107 dla wzrostu mi\u0119\u015bni, si\u0142y czy utraty wagi?<\/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>Chcesz pozna\u0107 swoj\u0105 prawdziw\u0105 si\u0142\u0119 i dowiedzie\u0107 si\u0119, jak skonfigurowa\u0107 trening, aby bezpiecznie i skutecznie si\u0119 rozwija\u0107? Nasz kalkulator 1RM pomo\u017ce Ci oszacowa\u0107 maksymalny ci\u0119\u017car, kt\u00f3ry mo\u017cesz podnie\u015b\u0107 w jednym powt\u00f3rzeniu.  <\/p>\n","protected":false},"author":156,"featured_media":748027,"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":[2777],"tags":[6457,6553,7261],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-748023","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-kalkulator-pl","8":"tag-cwiczenia-pl","9":"tag-kalkulator-sprawnosci","10":"tag-trening-silowy","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>Kalkulator 1RM (One Rep Max) online - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sprawd\u017a swoje maksimum w przysiadach lub martwym ci\u0105gu. 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