{"id":748085,"date":"2025-12-02T11:07:13","date_gmt":"2025-12-02T10:07:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=748085"},"modified":"2025-12-02T11:07:18","modified_gmt":"2025-12-02T10:07:18","slug":"online-calculator-za-1-rm","status":"publish","type":"post","link":"https:\/\/gymbeam.bg\/blog\/online-calculator-za-1-rm\/","title":{"rendered":"\u041e\u043d\u043b\u0430\u0439\u043d \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 1RM (\u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c \u0437\u0430 \u0435\u0434\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435)"},"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.bg\/blog\/online-calculator-za-1-rm\/#%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D0%B8%D0%B7%D0%BF%D0%BE%D0%BB%D0%B7%D0%B2%D0%B0%D1%82%D0%B5_%D0%BA%D0%B0%D0%BB%D0%BA%D1%83%D0%BB%D0%B0%D1%82%D0%BE%D1%80%D0%B0_%D0%B7%D0%B0_1RM\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0430 \u0437\u0430 1RM?\">\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0430 \u0437\u0430 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.bg\/blog\/online-calculator-za-1-rm\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%BF%D1%80%D0%B5%D0%B4%D1%81%D1%82%D0%B0%D0%B2%D0%BB%D1%8F%D0%B2%D0%B0%D1%82_1RM_1RIR_%D0%B8_%D0%B7%D0%B0%D1%89%D0%BE_%D1%81%D0%B0_%D0%B2%D0%B0%D0%B6%D0%BD%D0%B8_%D0%B7%D0%B0_%D0%B2%D0%B0%D1%88%D0%B8%D1%8F_%D0%BD%D0%B0%D0%BF%D1%80%D0%B5%D0%B4%D1%8A%D0%BA\" title=\"\u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430\u0442 1RM, 1RIR \u0438 \u0437\u0430\u0449\u043e \u0441\u0430 \u0432\u0430\u0436\u043d\u0438 \u0437\u0430 \u0432\u0430\u0448\u0438\u044f \u043d\u0430\u043f\u0440\u0435\u0434\u044a\u043a?\">\u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430\u0442 1RM, 1RIR \u0438 \u0437\u0430\u0449\u043e \u0441\u0430 \u0432\u0430\u0436\u043d\u0438 \u0437\u0430 \u0432\u0430\u0448\u0438\u044f \u043d\u0430\u043f\u0440\u0435\u0434\u044a\u043a?<\/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.bg\/blog\/online-calculator-za-1-rm\/#%D0%9A%D0%B0%D0%BA_RIR_%D0%B2%D0%BB%D0%B8%D0%B7%D0%B0_%D0%B2_%D0%B8%D0%B3%D1%80%D0%B0\" title=\"\u041a\u0430\u043a RIR \u0432\u043b\u0438\u0437\u0430 \u0432 \u0438\u0433\u0440\u0430?\">\u041a\u0430\u043a RIR \u0432\u043b\u0438\u0437\u0430 \u0432 \u0438\u0433\u0440\u0430?<\/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.bg\/blog\/online-calculator-za-1-rm\/#%D0%9A%D0%B0%D0%BA_%D1%80%D0%B0%D0%B1%D0%BE%D1%82%D0%B8_%D0%BA%D0%B0%D0%BB%D0%BA%D1%83%D0%BB%D0%B0%D1%82%D0%BE%D1%80%D1%8A%D1%82_%D0%B7%D0%B0_1RM\" title=\"\u041a\u0430\u043a \u0440\u0430\u0431\u043e\u0442\u0438 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0437\u0430 1RM?\">\u041a\u0430\u043a \u0440\u0430\u0431\u043e\u0442\u0438 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0437\u0430 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.bg\/blog\/online-calculator-za-1-rm\/#%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D0%B8%D0%BD%D1%82%D0%B5%D1%80%D0%BF%D1%80%D0%B5%D1%82%D0%B8%D1%80%D0%B0%D1%82%D0%B5_%D0%B8_%D0%B8%D0%B7%D0%BF%D0%BE%D0%BB%D0%B7%D0%B2%D0%B0%D1%82%D0%B5_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D0%BD%D0%BE_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%82%D0%B0%D1%82%D0%B0_%D0%B2_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B8%D1%82%D0%B5\" title=\"\u041a\u0430\u043a \u0434\u0430 \u0438\u043d\u0442\u0435\u0440\u043f\u0440\u0435\u0442\u0438\u0440\u0430\u0442\u0435 \u0438 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0430 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435?\">\u041a\u0430\u043a \u0434\u0430 \u0438\u043d\u0442\u0435\u0440\u043f\u0440\u0435\u0442\u0438\u0440\u0430\u0442\u0435 \u0438 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0430 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435?<\/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.bg\/blog\/online-calculator-za-1-rm\/#%D0%97%D0%B0_%D0%BA%D0%BE%D0%B3%D0%BE_%D0%B5_%D0%BF%D0%BE%D0%B4%D1%85%D0%BE%D0%B4%D1%8F%D1%89_%D0%BA%D0%B0%D0%BB%D0%BA%D1%83%D0%BB%D0%B0%D1%82%D0%BE%D1%80%D1%8A%D1%82_%D0%B8_%D0%BA%D0%B0%D0%BA%D0%B2%D0%B8_%D1%81%D0%B0_%D0%BD%D0%B5%D0%B3%D0%BE%D0%B2%D0%B8%D1%82%D0%B5_%D0%BE%D0%B3%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%B5%D0%BD%D0%B8%D1%8F\" title=\"\u0417\u0430 \u043a\u043e\u0433\u043e \u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0438 \u043a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043d\u0435\u0433\u043e\u0432\u0438\u0442\u0435 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u044f?\">\u0417\u0430 \u043a\u043e\u0433\u043e \u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0438 \u043a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043d\u0435\u0433\u043e\u0432\u0438\u0442\u0435 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u044f?<\/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.bg\/blog\/online-calculator-za-1-rm\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%B8_%D1%81%D0%B0_%D0%BE%D0%B3%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%B5%D0%BD%D0%B8%D1%8F%D1%82%D0%B0_%D0%BD%D0%B0_%D0%BA%D0%B0%D0%BB%D0%BA%D1%83%D0%BB%D0%B0%D1%82%D0%BE%D1%80%D0%B0\" title=\"\u041a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u044f\u0442\u0430 \u043d\u0430 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0430?\">\u041a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u044f\u0442\u0430 \u043d\u0430 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0430?<\/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.bg\/blog\/online-calculator-za-1-rm\/#%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D1%82%D1%80%D1%8F%D0%B1%D0%B2%D0%B0_%D0%B4%D0%B0_%D0%B7%D0%B0%D0%BF%D0%BE%D0%BC%D0%BD%D0%B8%D1%82%D0%B5\" title=\"\u041a\u0430\u043a\u0432\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0437\u0430\u043f\u043e\u043c\u043d\u0438\u0442\u0435?\">\u041a\u0430\u043a\u0432\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0437\u0430\u043f\u043e\u043c\u043d\u0438\u0442\u0435?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u041d\u0430\u0448\u0438\u044f\u0442 \u043e\u043d\u043b\u0430\u0439\u043d <strong>\u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 1RM (\u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c \u0437\u0430 \u0435\u0434\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435)<\/strong> \u0449\u0435 \u0438\u0437\u0447\u0438\u0441\u043b\u0438 <strong>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0435\u0441\u0442<\/strong>, \u043a\u043e\u044f\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0437\u0430 <strong>\u0435\u0434\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435<\/strong> \u043d\u0430 \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043a\u0430\u0442\u043e \u043a\u043b\u0435\u043a\u043e\u0432\u0435 \u0438\u043b\u0438 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430. \u0422\u043e\u0432\u0430 \u0435 \u043f\u043e\u043b\u0435\u0437\u0435\u043d \u043f\u043e\u043a\u0430\u0437\u0430\u0442\u0435\u043b, \u043a\u043e\u0439\u0442\u043e \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e <strong>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0441\u0438 \u0437\u0430 \u0441\u0438\u043b\u0430<\/strong> \u0438 \u0434\u0430 <strong>\u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044f\u043d\u0435\u0442\u043e \u0441\u0438<\/strong> \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430.<\/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=\"%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D0%B8%D0%B7%D0%BF%D0%BE%D0%BB%D0%B7%D0%B2%D0%B0%D1%82%D0%B5_%D0%BA%D0%B0%D0%BB%D0%BA%D1%83%D0%BB%D0%B0%D1%82%D0%BE%D1%80%D0%B0_%D0%B7%D0%B0_1RM\"><\/span>\u041a\u0430\u043a \u0434\u0430 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0430 \u0437\u0430 1RM?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0418\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u0442\u043e, \u0437\u0430 \u043a\u043e\u0435\u0442\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u0438\u0437\u0447\u0438\u0441\u043b\u0438\u0442\u0435 1RM (\u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u043a\u043b\u0435\u043a, <em>\u043b\u0435\u0436\u0430\u043d\u043a\u0430<\/em>, \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430). <\/li>\n\n\n\n<li>\u0412\u044a\u0432\u0435\u0434\u0435\u0442\u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0438\u0442\u0435 \u0432\u0445\u043e\u0434\u043d\u0438 \u0434\u0430\u043d\u043d\u0438 \u0432 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0430.<\/li>\n\n\n\n<li>\u0412\u044a\u0432\u0435\u0434\u0435\u0442\u0435 \u0434\u0430\u043d\u043d\u0438\u0442\u0435 \u0432 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0430.\n<ul class=\"wp-block-list\">\n<li><strong>\u0422\u0435\u0433\u043b\u043e:<\/strong> \u0442\u0435\u0433\u043b\u043e \u043d\u0430 \u0449\u0430\u043d\u0433\u0430\u0442\u0430 (\u0432 \u043a\u0433)<\/li>\n\n\n\n<li><strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f:<\/strong> \u0431\u0440\u043e\u0439 \u0437\u0430\u0432\u044a\u0440\u0448\u0435\u043d\u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f <\/li>\n\n\n\n<li><strong>RIR (Reps in Reserve):<\/strong> \u041e\u0446\u0435\u043d\u0435\u0442\u0435 \u043a\u043e\u043b\u043a\u043e \u043e\u0449\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0431\u0438\u0445\u0442\u0435 \u043c\u043e\u0433\u043b\u0438 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435. \u0410\u043a\u043e \u0441\u0442\u0435 \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0430\u043b\u0438 \u0434\u043e \u043f\u044a\u043b\u0435\u043d \u043e\u0442\u043a\u0430\u0437, \u0432\u044a\u0432\u0435\u0434\u0435\u0442\u0435 0.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>\u0415\u0442\u043e \u0435\u0434\u0438\u043d \u043f\u0440\u0438\u043c\u0435\u0440. \u0410\u043a\u043e \u0441\u0442\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u043b\u0438 <strong>\u043f\u0435\u0442 \u043a\u043b\u0435\u043a\u0430 \u0441 60 \u043a\u0433<\/strong> \u0438 \u0441\u0442\u0435 \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0430\u043b\u0438, \u0447\u0435 <strong>\u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043e\u0449\u0435 \u0434\u0432\u0435<\/strong>, \u0432\u044a\u0432\u0435\u0434\u0435\u0442\u0435 <strong>\u0442\u0435\u0433\u043b\u043e 60 \u043a\u0433, 5 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f<\/strong> \u0438 <strong>\u0441\u0442\u043e\u0439\u043d\u043e\u0441\u0442 \u043d\u0430 RIR \u043e\u0442 2.<\/strong>   <\/li>\n\n\n\n<li>\u041a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0449\u0435 \u0432\u0438 \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u0430\u0432\u0438 \u0441\u0442\u043e\u0439\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0432\u0430\u0448\u0435\u0442\u043e 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>\u0417\u0430 \u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u0430 \u0442\u043e\u0447\u043d\u043e\u0441\u0442, \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0435\u0442\u0435 \u0441 \u0442\u0435\u0436\u0435\u0441\u0442, \u0441 \u043a\u043e\u044f\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 <strong>4-6 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.<\/strong> \u041d\u0430\u043f\u0440\u0430\u0432\u0435\u0442\u0435 \u0441\u0435\u0440\u0438\u044f \u0434\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u043e\u0442\u043a\u0430\u0437 \u0438\u043b\u0438 \u0431\u043b\u0438\u0437\u043e \u0434\u043e \u043d\u0435\u0433\u043e \u0438 \u0432\u044a\u0432\u0435\u0434\u0435\u0442\u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u0438\u0442\u0435 \u0434\u0430\u043d\u043d\u0438 \u0432 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0430 \u0432\u044a\u0437 \u043e\u0441\u043d\u043e\u0432\u0430 \u043d\u0430 \u0442\u043e\u0432\u0430.<\/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=\"%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D0%BF%D1%80%D0%B5%D0%B4%D1%81%D1%82%D0%B0%D0%B2%D0%BB%D1%8F%D0%B2%D0%B0%D1%82_1RM_1RIR_%D0%B8_%D0%B7%D0%B0%D1%89%D0%BE_%D1%81%D0%B0_%D0%B2%D0%B0%D0%B6%D0%BD%D0%B8_%D0%B7%D0%B0_%D0%B2%D0%B0%D1%88%D0%B8%D1%8F_%D0%BD%D0%B0%D0%BF%D1%80%D0%B5%D0%B4%D1%8A%D0%BA\"><\/span>\u041a\u0430\u043a\u0432\u043e \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430\u0442 1RM, 1RIR \u0438 \u0437\u0430\u0449\u043e \u0441\u0430 \u0432\u0430\u0436\u043d\u0438 \u0437\u0430 \u0432\u0430\u0448\u0438\u044f \u043d\u0430\u043f\u0440\u0435\u0434\u044a\u043a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1RM<\/strong> \u0438\u043b\u0438 <strong>\u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c \u0437\u0430 \u0435\u0434\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435<\/strong> \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430 <strong>\u043d\u0430\u0439-\u0442\u0435\u0436\u043a\u0430\u0442\u0430 \u0442\u0435\u0436\u0435\u0441\u0442, \u043a\u043e\u044f\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0441 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0430 \u0444\u043e\u0440\u043c\u0430 \u0438 \u043f\u044a\u043b\u0435\u043d \u043e\u0431\u0445\u0432\u0430\u0442 \u043d\u0430 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0437\u0430 \u0435\u0434\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435<\/strong>. \u0410\u043a\u043e \u0432\u0430\u0448\u0435\u0442\u043e 1RM \u0441\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430, \u0442\u043e\u0432\u0430 \u0435 \u044f\u0441\u0435\u043d \u0438\u043d\u0434\u0438\u043a\u0430\u0442\u043e\u0440, \u0447\u0435 \u0441\u0438\u043b\u0430\u0442\u0430 \u0432\u0438 \u0440\u0430\u0441\u0442\u0435. <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>\u0412\u044a\u043f\u0440\u0435\u043a\u0438 \u0442\u043e\u0432\u0430, \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c\u044a\u0442 \u043d\u0435 \u0441\u0435 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430 \u0441\u0430\u043c\u043e \u0437\u0430 \u043f\u0440\u043e\u0441\u043b\u0435\u0434\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 \u0443\u0441\u043f\u0435\u0448\u043d\u0438\u044f \u043d\u0430\u043f\u0440\u0435\u0434\u044a\u043a, \u043d\u043e \u0438 \u0437\u0430 \u0441\u044a\u0441\u0442\u0430\u0432\u044f\u043d\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d \u043f\u043e \u043e\u0442\u043d\u043e\u0448\u0435\u043d\u0438\u0435 \u043d\u0430 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435\u0442\u043e, \u043a\u043e\u0435\u0442\u043e \u0434\u0430 \u0441\u044a\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0430 \u043d\u0430 \u0432\u0430\u0448\u0438\u0442\u0435 \u0446\u0435\u043b\u0438. \u0412 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442 \u043e\u0442 \u0442\u043e\u0432\u0430, \u043a\u043e\u0435\u0442\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0447\u0440\u0435\u0437 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u0438\u0437\u0447\u0438\u0441\u043b\u044f\u0432\u0430\u0442\u0435 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u0430 \u043e\u0442 \u0432\u0430\u0448\u0435\u0442\u043e 1RM \u0438 \u0441\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 \u0441 \u0438\u0437\u0447\u0438\u0441\u043b\u0435\u043d\u0438\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438.  <\/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>\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0430 \u0446\u0435\u043b <\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>% \u043e\u0442 1RM<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u041f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043d\u0430 \u0441\u0435\u0440\u0438\u044f <\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u041f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0438\u0442\u0435\u043b\u043d\u0430 \u043f\u043e\u0447\u0438\u0432\u043a\u0430 <\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0423\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430\u0442\u0430 \u0441\u0438\u043b\u0430 <\/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 \u043c\u0438\u043d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0425\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u044f (\u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436)<\/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 \u043c\u0438\u043d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0421\u0438\u043b\u043e\u0432\u0430 \u0438\u0437\u0434\u0440\u044a\u0436\u043b\u0438\u0432\u043e\u0441\u0442<\/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 \u0441\u0435\u043a<\/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>\u0410\u043a\u043e \u0438\u043c\u0430\u0442\u0435 \u043d\u0443\u0436\u0434\u0430 \u043e\u0442 \u043f\u043e\u043c\u043e\u0449 \u043f\u0440\u0438 \u0441\u044a\u0437\u0434\u0430\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u0432\u0434\u044a\u0445\u043d\u043e\u0432\u0435\u0442\u0435 \u0441\u0435 \u043e\u0442 \u043d\u0430\u0448\u0438\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u0438.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0417\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0432\u044a\u0432 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0440\u0430\u0437\u0433\u043b\u0435\u0434\u0430\u0439\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 <a href=\"https:\/\/gymbeam.bg\/blog\/kak-da-sastavite-kachestven-trenirovachen-plan-saveti-primerni-trenirovki-greshki\/\"><strong>\u041a\u0430\u043a \u0434\u0430 \u0441\u044a\u0437\u0434\u0430\u0434\u0435\u0442\u0435 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u0435\u043d \u043f\u043b\u0430\u043d \u0437\u0430 \u0444\u0438\u0442\u043d\u0435\u0441?<\/strong><\/a><strong>  <\/strong><\/li>\n\n\n\n<li>\u0429\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435\u043c \u0434\u0430 \u0441\u044a\u0437\u0434\u0430\u0434\u0435\u0442\u0435 \u0434\u043e\u043c\u0430\u0448\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0432 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 <a href=\"https:\/\/gymbeam.bg\/blog\/?p=671470\"><strong>\u041a\u0430\u043a \u0434\u0430 \u0441\u044a\u0437\u0434\u0430\u0434\u0435\u0442\u0435 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u0435\u043d \u043f\u043b\u0430\u043d \u0437\u0430 \u0434\u043e\u043c\u0430\u0448\u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430?<\/strong><\/a><\/li>\n\n\n\n<li>\u0429\u0435 \u0432\u0438 \u043f\u043e\u0441\u044a\u0432\u0435\u0442\u0432\u0430\u043c\u0435 \u0441\u044a\u0449\u043e \u0437\u0430<strong> <\/strong><a href=\"https:\/\/gymbeam.bg\/blog\/?p=569326\"><strong>\u041a\u043e\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u043e\u0447\u0438\u0432\u0430\u0442\u0435 \u043c\u0435\u0436\u0434\u0443 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438?<\/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=\"%D0%9A%D0%B0%D0%BA_RIR_%D0%B2%D0%BB%D0%B8%D0%B7%D0%B0_%D0%B2_%D0%B8%D0%B3%D1%80%D0%B0\"><\/span>\u041a\u0430\u043a RIR \u0432\u043b\u0438\u0437\u0430 \u0432 \u0438\u0433\u0440\u0430? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0421\u0442\u043e\u0439\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 <strong>RIR (\u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0432 \u0440\u0435\u0437\u0435\u0440\u0432)<\/strong>, \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430\u0449\u0430 <strong>\u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0432 \u0440\u0435\u0437\u0435\u0440\u0432<\/strong>, \u0438\u0437\u0440\u0430\u0437\u044f\u0432\u0430 \u0431\u0440\u043e\u044f \u043d\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f\u0442\u0430, \u043a\u043e\u0438\u0442\u043e \u0432\u0441\u0435 \u043e\u0449\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 <strong>\u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 \u043f\u0440\u0435\u0434\u0438 \u0434\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u043e\u0442\u043a\u0430\u0437<\/strong> <strong>(RTF &#8211; <\/strong><strong><em>\u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0434\u043e \u043e\u0442\u043a\u0430\u0437<\/em><\/strong><strong>).<\/strong> \u0422\u0435\u0437\u0438 \u0434\u0430\u043d\u043d\u0438 \u043f\u043e\u043c\u0430\u0433\u0430\u0442 \u0437\u0430 \u043f\u043e-\u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e \u0438 \u043d\u0435\u0436\u043d\u043e \u0438\u0437\u0447\u0438\u0441\u043b\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 1RM, \u0437\u0430\u0449\u043e\u0442\u043e \u043d\u0435 \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u044f\u0432\u0430\u0442\u0435 \u0441\u0435\u0440\u0438\u044f\u0442\u0430 \u0434\u043e \u043f\u044a\u043b\u0435\u043d \u043e\u0442\u043a\u0430\u0437. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>RIR = 0<\/strong> \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430, \u0447\u0435 \u0441\u0442\u0435 \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0430\u043b\u0438 \u0434\u043e \u0430\u0431\u0441\u043e\u043b\u044e\u0442\u0435\u043d \u043e\u0442\u043a\u0430\u0437 (RTF). \u041d\u0430 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0430 \u0442\u043e\u0432\u0430 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430, \u0447\u0435 \u0441\u043b\u0435\u0434 \u0437\u0430\u0432\u044a\u0440\u0448\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0435\u0440\u0438\u044f\u0442\u0430 \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 \u0434\u043e\u043f\u044a\u043b\u043d\u0438\u0442\u0435\u043b\u043d\u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f.  <\/li>\n\n\n\n<li><strong>RIR = 2<\/strong> \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430, \u0447\u0435 \u0441\u043b\u0435\u0434 \u0437\u0430\u0432\u044a\u0440\u0448\u0432\u0430\u043d\u0435 \u043d\u0430 \u0441\u0435\u0440\u0438\u044f\u0442\u0430 \u0441\u0442\u0435 \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0430\u043b\u0438, \u0447\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043e\u0449\u0435 \u0434\u0432\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u043f\u0440\u0435\u0434\u0438 \u0434\u043e\u0441\u0442\u0438\u0433\u0430\u043d\u0435 \u043d\u0430 \u043e\u0442\u043a\u0430\u0437. <\/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=\"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\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=\"%D0%9A%D0%B0%D0%BA_%D1%80%D0%B0%D0%B1%D0%BE%D1%82%D0%B8_%D0%BA%D0%B0%D0%BB%D0%BA%D1%83%D0%BB%D0%B0%D1%82%D0%BE%D1%80%D1%8A%D1%82_%D0%B7%D0%B0_1RM\"><\/span>\u041a\u0430\u043a \u0440\u0430\u0431\u043e\u0442\u0438 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0437\u0430 1RM?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0442\u0435\u0441\u0442\u0432\u0430\u0442\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c\u0430 \u0441\u0438, \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0439\u043a\u0438 <strong>\u0434\u0438\u0440\u0435\u043a\u0442\u043d\u0438\u044f \u043c\u0435\u0442\u043e\u0434<\/strong>, \u043a\u043e\u0439\u0442\u043e \u0438\u0437\u0438\u0441\u043a\u0432\u0430 <strong>\u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442\u0442\u0430<\/strong> \u043f\u0440\u0435\u0437 \u043d\u044f\u043a\u043e\u043b\u043a\u043e \u043e\u043f\u0438\u0442\u0430, \u0434\u043e\u043a\u0430\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0438\u0437\u043f\u044a\u043b\u043d\u0438\u0442\u0435 \u0441\u0430\u043c\u043e \u0435\u0434\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435 \u0441 \u0442\u0435\u043a\u0443\u0449\u0430\u0442\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442. \u0412\u044a\u043f\u0440\u0435\u043a\u0438 \u0447\u0435 \u0442\u043e\u0437\u0438 \u0442\u0435\u0441\u0442 \u0435 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u0435\u043d, \u0442\u043e\u0439 \u0441\u044a\u0449\u043e \u0435 <strong>\u0438\u0437\u0442\u043e\u0449\u0438\u0442\u0435\u043b\u0435\u043d, \u043e\u0442\u043d\u0435\u043c\u0430 \u0432\u0440\u0435\u043c\u0435<\/strong>, \u0441\u0432\u044a\u0440\u0437\u0430\u043d \u0435 \u0441 <strong>\u043f\u043e-\u0432\u0438\u0441\u043e\u043a \u0440\u0438\u0441\u043a \u043e\u0442 \u043d\u0430\u0440\u0430\u043d\u044f\u0432\u0430\u043d\u0435<\/strong> \u0438 <strong>\u043d\u0435 \u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449 \u0437\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041d\u0430\u0448\u0438\u044f\u0442 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430 \u043f\u0440\u0438\u043d\u0446\u0438\u043f\u0430 \u043d\u0430 <strong>\u0438\u043d\u0434\u0438\u0440\u0435\u043a\u0442\u043d\u043e \u0438\u0437\u0447\u0438\u0441\u043b\u0435\u043d\u0438\u0435 (\u043c\u0435\u0442\u043e\u0434\u044a\u0442 RTF).<\/strong> \u0422\u043e\u0432\u0430 \u043e\u0437\u043d\u0430\u0447\u0430\u0432\u0430, \u0447\u0435 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430 \u0431\u0440\u043e\u044f \u043d\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f\u0442\u0430 \u0434\u043e \u043e\u0442\u043a\u0430\u0437 \u0441 \u043f\u043e\u0434\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430 \u0442\u0435\u0436\u0435\u0441\u0442, \u0437\u0430 \u0434\u0430 \u0438\u0437\u0447\u0438\u0441\u043b\u0438 \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c\u0430. \u0422\u043e\u0439 <span style=\"margin: 0px; padding: 0px;\">\u043c\u043e\u0436\u0435 \u0441\u044a\u0449\u043e<\/span> \u0434\u0430 <strong>\u0432\u0437\u0435\u043c\u0435 \u043f\u0440\u0435\u0434\u0432\u0438\u0434 RIR<\/strong>, \u043a\u043e\u0435\u0442\u043e \u043f\u0440\u0430\u0432\u0438 \u0438\u0437\u0447\u0438\u0441\u043b\u0435\u043d\u0438\u0435\u0442\u043e \u043e\u0449\u0435 <strong>\u043f\u043e-\u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e<\/strong> \u0438 <strong>\u043f\u043e-\u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0417\u0430 \u0434\u0430 \u0441\u0435 \u043e\u0441\u0438\u0433\u0443\u0440\u0438 <strong>\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430 \u0442\u043e\u0447\u043d\u043e\u0441\u0442 \u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u043d\u043e\u0441\u0442<\/strong>, \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430 \u0441\u0440\u0435\u0434\u043d\u043e \u0430\u0440\u0438\u0442\u043c\u0435\u0442\u0438\u0447\u043d\u043e \u043e\u0442 \u0442\u0440\u0438 \u043d\u0430\u0443\u0447\u043d\u043e \u0432\u0430\u043b\u0438\u0434\u0438\u0440\u0430\u043d\u0438 \u0444\u043e\u0440\u043c\u0443\u043b\u0438:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041b\u043e\u043c\u0431\u0430\u0440\u0434\u0438:<\/strong> \u0422\u0430\u0437\u0438 \u0444\u043e\u0440\u043c\u0443\u043b\u0430 \u0447\u0435\u0441\u0442\u043e \u0441\u0435 \u0441\u0447\u0438\u0442\u0430 \u0437\u0430 \u043d\u0430\u0439-\u0442\u043e\u0447\u043d\u0430.<\/li>\n\n\n\n<li><strong>\u0415\u043f\u043b\u0438:<\/strong> \u041d\u0430\u0439-\u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u0430\u0442\u0430 \u0438 \u0438\u0441\u0442\u043e\u0440\u0438\u0447\u0435\u0441\u043a\u0438 \u043d\u0430\u0439-\u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u043d\u0430\u0442\u0430 \u0444\u043e\u0440\u043c\u0443\u043b\u0430 \u0432 \u0441\u0438\u043b\u043e\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/li>\n\n\n\n<li><strong>\u0411\u0440\u0437\u0438\u0446\u043a\u0438:<\/strong> \u0427\u0435\u0441\u0442\u043e \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u0430\u0432\u044f \u043c\u0430\u043b\u043a\u043e \u043f\u043e-\u043d\u0438\u0441\u043a\u0438 \u043e\u0446\u0435\u043d\u043a\u0438, \u043a\u043e\u0435\u0442\u043e \u0435 \u043f\u043e\u043b\u0435\u0437\u043d\u043e \u0437\u0430 \u043c\u0438\u043d\u0438\u043c\u0438\u0437\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0440\u0438\u0441\u043a\u0430 \u043e\u0442 \u043f\u0440\u0435\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u043f\u0440\u0438 \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/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=\"\u041a\u0430\u043a \u0440\u0430\u0431\u043e\u0442\u0438 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0437\u0430 1RM? \" class=\"wp-image-747499\" title=\"\u041a\u0430\u043a \u0440\u0430\u0431\u043e\u0442\u0438 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0437\u0430 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=\"%D0%9A%D0%B0%D0%BA_%D0%B4%D0%B0_%D0%B8%D0%BD%D1%82%D0%B5%D1%80%D0%BF%D1%80%D0%B5%D1%82%D0%B8%D1%80%D0%B0%D1%82%D0%B5_%D0%B8_%D0%B8%D0%B7%D0%BF%D0%BE%D0%BB%D0%B7%D0%B2%D0%B0%D1%82%D0%B5_%D0%BF%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D0%BD%D0%BE_%D1%80%D0%B5%D0%B7%D1%83%D0%BB%D1%82%D0%B0%D1%82%D0%B0_%D0%B2_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D0%BE%D0%B2%D0%BA%D0%B8%D1%82%D0%B5\"><\/span>\u041a\u0430\u043a \u0434\u0430 \u0438\u043d\u0442\u0435\u0440\u043f\u0440\u0435\u0442\u0438\u0440\u0430\u0442\u0435 \u0438 \u0438\u0437\u043f\u043e\u043b\u0437\u0432\u0430\u0442\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0430 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041e\u0441\u0432\u0435\u043d \u0441\u0430\u043c\u0430\u0442\u0430 \u0441\u0442\u043e\u0439\u043d\u043e\u0441\u0442 \u043d\u0430 1RM, \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0449\u0435 \u0432\u0438 \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u0430\u0432\u0438 <strong>\u0442\u0430\u0431\u043b\u0438\u0446\u0430<\/strong> \u0441 \u0438\u0437\u0447\u0438\u0441\u043b\u0435\u043d\u0438 \u043f\u0440\u043e\u0446\u0435\u043d\u0442\u043d\u0438 \u0441\u0442\u043e\u0439\u043d\u043e\u0441\u0442\u0438. \u0412\u0435\u0434\u043d\u0430\u0433\u0430 \u0449\u0435 \u0437\u043d\u0430\u0435\u0442\u0435 \u043a\u0430\u043a\u0432\u043e \u0435 70%, 75% \u0438\u043b\u0438 80% \u043e\u0442 \u0432\u0430\u0448\u0438\u044f \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c.  <\/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\">\u041f\u0440\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u043e \u043f\u0440\u0438\u043b\u043e\u0436\u0435\u043d\u0438\u0435:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u041d\u0430\u0441\u0442\u0440\u043e\u0439\u043a\u0430 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430:<\/strong> \u0410\u043a\u043e \u0438\u0437\u0447\u0438\u0441\u043b\u0435\u043d\u0438\u044f\u0442 \u0432\u0438 1RM \u0437\u0430 \u043a\u043b\u0435\u043a \u0435 100 \u043a\u0433 \u0438 \u0446\u0435\u043b\u0442\u0430 \u0432\u0438 \u0435 <strong>\u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436<\/strong> (65-85% 1RM), \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u043d\u0430\u0442\u043e\u0432\u0430\u0440\u0432\u0430\u043d\u0435 \u043e\u0442 75% 1RM, \u043a\u043e\u0435\u0442\u043e \u0435 75 \u043a\u0433. \u0421\u043b\u0435\u0434 \u0442\u043e\u0432\u0430 \u0440\u0430\u0431\u043e\u0442\u0438\u0442\u0435 \u0441 \u0442\u0430\u0437\u0438 \u0442\u0435\u0436\u0435\u0441\u0442 \u0437\u0430 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u044f \u0431\u0440\u043e\u0439 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f, \u0432\u0430\u0440\u0438\u0440\u0430\u0449\u0438 \u043e\u0442 6 \u0434\u043e 12.  <\/li>\n\n\n\n<li><strong>\u0418\u0437\u043c\u0435\u0440\u0432\u0430\u043d\u0435 \u043d\u0430 \u0443\u043c\u043e\u0440\u0430 \u0438 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435:<\/strong> \u0410\u043a\u043e \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u043f\u043e\u043a\u0430\u0436\u0435 \u043d\u0430\u043c\u0430\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 1RM \u043f\u043e \u0432\u0440\u0435\u043c\u0435 \u043d\u0430 \u0440\u0435\u0434\u043e\u0432\u043d\u043e \u0442\u0435\u0441\u0442\u0432\u0430\u043d\u0435 (\u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u043d\u0430 \u0432\u0441\u0435\u043a\u0438 4-6 \u0441\u0435\u0434\u043c\u0438\u0446\u0438) (\u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u0441 5-10%), \u0442\u043e\u0432\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0435 \u0447\u0435\u0440\u0432\u0435\u043d \u0444\u043b\u0430\u0433, \u043f\u043e\u043a\u0430\u0437\u0432\u0430\u0449, \u0447\u0435 \u0442\u0440\u044f\u0431\u0432\u0430 \u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0434\u0430 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442\u0442\u0430 \u0438\u043b\u0438 \u0434\u0430 \u043a\u043e\u0440\u0438\u0433\u0438\u0440\u0430\u0442\u0435 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435\u0442\u043e (\u0441\u044a\u043d, \u0445\u0440\u0430\u043d\u0435\u043d\u0435 \u0438 \u0442.\u043d.).<\/li>\n<\/ol>\n\n\n\n<p>\u0410\u043a\u043e \u0438\u0441\u043a\u0430\u0442\u0435 \u0434\u0430 \u043d\u0430\u0443\u0447\u0438\u0442\u0435 \u043f\u043e\u0432\u0435\u0447\u0435 \u0437\u0430 \u0442\u043e\u0432\u0430 \u043a\u043e\u043b\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435, \u043f\u0440\u043e\u0447\u0435\u0442\u0435\u0442\u0435 \u0441\u0442\u0430\u0442\u0438\u044f\u0442\u0430 <a href=\"https:\/\/gymbeam.bg\/blog\/kolko-povtoreniq-trqbva-da-pravite-za-otslabvane-ili-pokachvane-na-muskulna-masa\/\">\u041a\u043e\u043b\u043a\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u0442\u0435, \u0437\u0430 \u0434\u0430 \u043e\u0442\u0441\u043b\u0430\u0431\u043d\u0435\u0442\u0435 \u0438\u043b\u0438 \u0434\u0430 \u043d\u0430\u0442\u0440\u0443\u043f\u0430\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438?<\/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=\"%D0%97%D0%B0_%D0%BA%D0%BE%D0%B3%D0%BE_%D0%B5_%D0%BF%D0%BE%D0%B4%D1%85%D0%BE%D0%B4%D1%8F%D1%89_%D0%BA%D0%B0%D0%BB%D0%BA%D1%83%D0%BB%D0%B0%D1%82%D0%BE%D1%80%D1%8A%D1%82_%D0%B8_%D0%BA%D0%B0%D0%BA%D0%B2%D0%B8_%D1%81%D0%B0_%D0%BD%D0%B5%D0%B3%D0%BE%D0%B2%D0%B8%D1%82%D0%B5_%D0%BE%D0%B3%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%B5%D0%BD%D0%B8%D1%8F\"><\/span>\u0417\u0430 \u043a\u043e\u0433\u043e \u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0438 \u043a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043d\u0435\u0433\u043e\u0432\u0438\u0442\u0435 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u044f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0417\u0430 \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0449\u0438 \u0438 \u0441\u0440\u0435\u0434\u043d\u043e \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438<\/strong>, \u0442\u043e\u0432\u0430 \u0435 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u0430 \u0438 \u043d\u0430\u0434\u0435\u0436\u0434\u043d\u0430 \u043e\u0446\u0435\u043d\u043a\u0430 \u043d\u0430 \u0441\u0438\u043b\u0430\u0442\u0430 \u0431\u0435\u0437 \u043d\u0443\u0436\u0434\u0430 \u043e\u0442 \u0440\u0438\u0441\u043a\u043e\u0432\u043e \u0434\u0438\u0440\u0435\u043a\u0442\u043d\u043e \u0442\u0435\u0441\u0442\u0432\u0430\u043d\u0435.<\/li>\n\n\n\n<li><strong>\u0417\u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u043d\u0430\u043b\u0438 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438<\/strong>, \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0432\u0430 \u0431\u044a\u0440\u0437\u0430 \u043e\u0446\u0435\u043d\u043a\u0430 \u043d\u0430 \u0442\u0435\u043a\u0443\u0449\u043e\u0442\u043e \u0441\u044a\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u043d\u0430 \u0441\u0438\u043b\u0430\u0442\u0430 \u0438 \u0443\u043c\u043e\u0440\u0430\u0442\u0430 \u0431\u0435\u0437 \u043d\u0430\u0440\u0443\u0448\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u0432\u044a\u0437\u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0432\u0430\u043d\u0435\u0442\u043e \u0447\u0440\u0435\u0437 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e \u0442\u0435\u0441\u0442\u0432\u0430\u043d\u0435.<\/li>\n\n\n\n<li><strong>\u0417\u0430 \u0442\u0440\u0435\u043d\u044c\u043e\u0440\u0438<\/strong>, \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0432\u0430 \u043e\u0442\u043b\u0438\u0447\u0435\u043d \u0438\u043d\u0441\u0442\u0440\u0443\u043c\u0435\u043d\u0442 \u0437\u0430 \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0432\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0437\u0430 \u043a\u043b\u0438\u0435\u043d\u0442\u0438.<\/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=\"%D0%9A%D0%B0%D0%BA%D0%B2%D0%B8_%D1%81%D0%B0_%D0%BE%D0%B3%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%B5%D0%BD%D0%B8%D1%8F%D1%82%D0%B0_%D0%BD%D0%B0_%D0%BA%D0%B0%D0%BB%D0%BA%D1%83%D0%BB%D0%B0%D1%82%D0%BE%D1%80%D0%B0\"><\/span>\u041a\u0430\u043a\u0432\u0438 \u0441\u0430 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u044f\u0442\u0430 \u043d\u0430 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0430?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u0441\u0438\u0447\u043a\u0438 \u0444\u043e\u0440\u043c\u0443\u043b\u0438 \u0437\u0430 \u0438\u0437\u0447\u0438\u0441\u043b\u044f\u0432\u0430\u043d\u0435 \u043d\u0430 1RM <strong>\u0433\u0443\u0431\u044f\u0442 \u0442\u043e\u0447\u043d\u043e\u0441\u0442, \u043a\u043e\u0433\u0430\u0442\u043e \u0431\u0440\u043e\u044f\u0442 \u043d\u0430 \u0442\u0435\u0441\u0442\u043e\u0432\u0438\u0442\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0435 \u043f\u043e-\u0433\u043e\u043b\u044f\u043c \u043e\u0442 10<\/strong>. \u0421\u0435\u0440\u0438\u0438 \u043d\u0430\u0434 10 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f \u0438\u0437\u043c\u0435\u0440\u0432\u0430\u0442 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u0438\u0437\u0434\u0440\u044a\u0436\u043b\u0438\u0432\u043e\u0441\u0442, \u0430 \u043d\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430\u0442\u0430 \u0441\u0438\u043b\u0430. \u0417\u0430 \u043d\u0430\u0439-\u0442\u043e\u0447\u043d\u0438 \u0440\u0435\u0437\u0443\u043b\u0442\u0430\u0442\u0438 \u0441\u0435 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0432\u0430 \u0442\u0435\u0441\u0442\u0432\u0430\u043d\u0435 \u0432 \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d\u0430 \u043e\u0442 <strong>4 \u0434\u043e 6 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u044f<\/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=\"%D0%9A%D0%B0%D0%BA%D0%B2%D0%BE_%D1%82%D1%80%D1%8F%D0%B1%D0%B2%D0%B0_%D0%B4%D0%B0_%D0%B7%D0%B0%D0%BF%D0%BE%D0%BC%D0%BD%D0%B8%D1%82%D0%B5\"><\/span>\u041a\u0430\u043a\u0432\u043e \u0442\u0440\u044f\u0431\u0432\u0430 \u0434\u0430 \u0437\u0430\u043f\u043e\u043c\u043d\u0438\u0442\u0435?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u041a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u044a\u0442 \u0437\u0430 1RM \u0432 \u043c\u043e\u043c\u0435\u043d\u0442\u0430 \u0435 <strong>\u043d\u0430\u0439-\u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u0438\u044f\u0442 \u0438 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u0435\u043d \u0438\u043d\u0441\u0442\u0440\u0443\u043c\u0435\u043d\u0442 \u0437\u0430 \u043f\u043e\u043b\u0443\u0447\u0430\u0432\u0430\u043d\u0435 \u043d\u0430 \u043a\u043b\u044e\u0447\u043e\u0432\u0438 \u0434\u0430\u043d\u043d\u0438<\/strong> \u0437\u0430 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0441\u0438\u043b\u043e\u0432\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438. \u0420\u0430\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u0432\u0430\u0448\u0438\u044f \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c \u0438 \u0437\u0430\u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0434\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u0430\u0442\u0435 <strong>\u043f\u043e-\u0438\u043d\u0442\u0435\u043b\u0438\u0433\u0435\u043d\u0442\u043d\u043e<\/strong>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u041e\u043f\u0438\u0442\u0430\u0439\u0442\u0435 \u043d\u0430\u0448\u0438\u044f \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 1RM \u0438 \u0438\u0437\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0441\u0438 \u043d\u0430 \u0441\u043b\u0435\u0434\u0432\u0430\u0449\u043e \u043d\u0438\u0432\u043e!<\/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.bg\/blog\/kakvi-tejesti-da-vdigate-za-muskulen-rastej-za-sila-ili-za-otslabvane\/\" style=\"border-radius:0px;background-color:#000000\" target=\"_blank\" rel=\"noreferrer noopener\">\u041a\u0430\u043a\u0432\u0438 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0434\u0430 \u0432\u0434\u0438\u0433\u0430\u0442\u0435 \u0437\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0435\u043d \u0440\u0430\u0441\u0442\u0435\u0436, \u0441\u0438\u043b\u0430 \u0438\u043b\u0438 \u043e\u0442\u0441\u043b\u0430\u0431\u0432\u0430\u043d\u0435?<\/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>\u0418\u0441\u043a\u0430\u0442\u0435 \u043b\u0438 \u0434\u0430 \u0437\u043d\u0430\u0435\u0442\u0435 \u0438\u0441\u0442\u0438\u043d\u0441\u043a\u0430\u0442\u0430 \u0441\u0438 \u0441\u0438\u043b\u0430 \u0438 \u043a\u0430\u043a \u0434\u0430 \u043d\u0430\u0441\u0442\u0440\u043e\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438\u0442\u0435 \u0441\u0438, \u0437\u0430 \u0434\u0430 \u043d\u0430\u043f\u0440\u0435\u0434\u0432\u0430\u0442\u0435 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e \u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e? \u041d\u0430\u0448\u0438\u044f\u0442 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 1RM \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u0438\u0437\u0447\u0438\u0441\u043b\u0438\u0442\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0435\u0441\u0442, \u043a\u043e\u044f\u0442\u043e \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0432\u0434\u0438\u0433\u043d\u0435\u0442\u0435 \u0437\u0430 \u0435\u0434\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435.  <\/p>\n","protected":false},"author":156,"featured_media":748089,"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":[109],"tags":[7255,6451,6547],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-748085","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fytnes-kalkulator","8":"tag-7255","9":"tag-6451","10":"tag-6547","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>\u041e\u043d\u043b\u0430\u0439\u043d \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 1RM (\u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c \u0437\u0430 \u0435\u0434\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435) - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0420\u0430\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u0432\u0430\u0448\u0438\u044f \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c \u0437\u0430 \u043a\u043b\u0435\u043a\u043e\u0432\u0435 \u0438\u043b\u0438 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430. \u041d\u0430\u0448\u0438\u044f\u0442 \u043e\u043d\u043b\u0430\u0439\u043d \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 1RM (\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435) \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0438 \u0434\u0430 \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/online-calculator-za-1-rm\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u041e\u043d\u043b\u0430\u0439\u043d \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 1RM (\u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c \u0437\u0430 \u0435\u0434\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435) - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0420\u0430\u0437\u0431\u0435\u0440\u0435\u0442\u0435 \u0432\u0430\u0448\u0438\u044f \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c \u0437\u0430 \u043a\u043b\u0435\u043a\u043e\u0432\u0435 \u0438\u043b\u0438 \u043c\u044a\u0440\u0442\u0432\u0430 \u0442\u044f\u0433\u0430. \u041d\u0430\u0448\u0438\u044f\u0442 \u043e\u043d\u043b\u0430\u0439\u043d \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 1RM (\u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u043d\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0435) \u0449\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0434\u0430 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u044a\u0447\u043d\u0438\u0442\u0435 \u0442\u0435\u0436\u0435\u0441\u0442\u0438 \u0438 \u0434\u0430 \u043f\u043b\u0430\u043d\u0438\u0440\u0430\u0442\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0442\u0430 \u0441\u0438.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.bg\/blog\/online-calculator-za-1-rm\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-12-02T10:07:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-02T10:07:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.pl\/blog\/wp-content\/uploads\/2025\/11\/1RM-FEATURED-IMAGE-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.bg\/blog\/online-calculator-za-1-rm\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.bg\/blog\/online-calculator-za-1-rm\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"\u041e\u043d\u043b\u0430\u0439\u043d \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440 \u0437\u0430 1RM (\u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c \u0437\u0430 \u0435\u0434\u043d\u043e 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