{"id":4595,"date":"2023-05-24T09:03:57","date_gmt":"2023-05-24T02:03:57","guid":{"rendered":"https:\/\/blog.coolmate.me\/1rm-la-gi-1840-4595"},"modified":"2025-09-04T11:05:19","modified_gmt":"2025-09-04T04:05:19","slug":"1rm-la-gi-1840","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/1rm-la-gi-1840","title":{"rendered":"1RM l\u00e0 g\u00ec? 2 c\u00e1ch x\u00e1c \u0111\u1ecbnh 1RM ch\u00ednh x\u00e1c nh\u1ea5t d\u00e0nh cho c\u00e1c gymer"},"content":{"rendered":"

<\/strong><\/p>\n

1RM <\/strong>là m\u1ed9t thu\u1eadt ng\u1eef chuyên d\u1ee5ng \u0111\u1ed1i v\u1edbi dân th\u1ec3 hình, dân t\u1eadp gym. Các hu\u1ea5n luy\u1ec7n viên t\u1ea1i các phòng t\u1eadp th\u01b0\u1eddng s\u1eed d\u1ee5ng khái ni\u1ec7m này \u0111\u1ec3 xác \u0111\u1ecbnh m\u1ee9c t\u1ea1 \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi t\u1eadp. \u0110\u1ec3 hi\u1ec3u rõ h\u01a1n <\/span>1RM là gì<\/span>, các cách xác \u0111\u1ecbnh chính xác nh\u1ea5t và ý ngh\u0129a c\u1ee7a nó là nh\u01b0 th\u1ebf nào thì b\u1ea1n hãy cùng <\/span>Coolmate<\/span><\/a> khám phá qua bài vi\u1ebft bên d\u01b0\u1edbi này ngay nhé. Nhi\u1ec1u thông tin b\u1ed5 ích \u0111ang ch\u1edd b\u1ea1n \u0111\u1ea5y.<\/span><\/strong><\/p>\n

\"1RM-la-gi-1840\"<\/span><\/span><\/strong><\/p>\n

1RM là gì? 2 cách xác \u0111\u1ecbnh 1RM chính xác nh\u1ea5t dành cho các gymer<\/span><\/strong><\/p>\n

1RM là gì?<\/span><\/strong><\/h2>\n

N\u1ebfu b\u1ea1n \u0111ang tìm hi\u1ec3u <\/span>1RM là gì<\/span> thì cùng khám phá n\u1ed9i dung chi ti\u1ebft ngay sau \u0111ây nhé.<\/span><\/strong><\/p>\n

1RM<\/strong> là t\u1eeb vi\u1ebft t\u1eaft c\u1ee7a t\u1eeb “One Repetition Maximum”, có ngh\u0129a là kh\u1ea3 n\u0103ng l\u1eb7p l\u1ea1i t\u1ed1i \u0111a 1 l\u1ea7n, hay ch\u1ec9 s\u1ed1 s\u1ee9c m\u1ea1nh c\u1ef1c \u0111\u1ea1i khi t\u1eadp t\u1ea1. Thu\u1eadt ng\u1eef này \u0111\u01b0\u1ee3c dùng \u0111\u1ec3 ch\u1ec9 m\u1ee9c t\u1ea1 n\u1eb7ng nh\u1ea5t mà m\u1ed9t ng\u01b0\u1eddi có th\u1ec3 th\u1ef1c hi\u1ec7n trong m\u1ed9t l\u1ea7n t\u1eadp. Hay hi\u1ec3u nôm na là kh\u1ea3 n\u0103ng nâng t\u1ea1 t\u1ed1i \u0111a c\u1ee7a m\u1ed9t ng\u01b0\u1eddi.<\/span><\/strong><\/p>\n

Ví d\u1ee5: b\u1ea1n có th\u1ec3 nâng \u0111\u01b0\u1ee3c m\u1ed9t cây t\u1ea1 n\u1eb7ng 50kg thì 1RM c\u1ee7a b\u1ea1n là 50kg.<\/span><\/strong><\/p>\n

\"1RM-la-gi-1840\"<\/span><\/span><\/strong><\/p>\n

1RM là gì?<\/span><\/strong><\/p>\n

Ngoài vi\u1ec7c tính toán nh\u1eefng ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng và 4 nhóm dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft c\u1ea7n n\u1ea1p cho c\u01a1 th\u1ec3 m\u1ed7i ngày thì vi\u1ec7c xác \u0111\u1ecbnh 1RM c\u0169ng c\u1ef1c kì quan tr\u1ecdng mà các gymer không nên b\u1ecf qua. Khi xác \u0111\u1ecbnh \u0111\u01b0\u1ee3c ch\u1ec9 s\u1ed1 1RM s\u1ebd giúp b\u1ea1n t\u1eadp luy\u1ec7n t\u1ed1t h\u01a1n và có body v\u1ea1n ng\u01b0\u1eddi mê nh\u01b0 m\u1ed9t s\u1ed1 <\/span>gymer n\u1ed5i ti\u1ebfng<\/span><\/a> t\u1ea1i Vi\u1ec7t Nam<\/a>.<\/span><\/strong><\/p>\n

Ví d\u1ee5 n\u1ebfu b\u1ea1n mu\u1ed1n t\u1eadp cho c\u01a1 b\u1eafp m\u1ea1nh h\u01a1n thì có th\u1ec3 ch\u1ecdn m\u1ee9c 85 – 90%. Ho\u1eb7c v\u1edbi các b\u1ea1n n\u1eef có th\u1ec3 ch\u1ecdn m\u1ee9c t\u1eeb 65 – 75% ch\u1ec9 s\u1ed1 1RM c\u1ee7a mình. Nh\u1edd bi\u1ebft <\/span>cách xác \u0111\u1ecbnh 1RM<\/span> b\u1ea1n có th\u1ec3 s\u1ebd t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 h\u01a1n và tránh \u0111\u01b0\u1ee3c nhi\u1ec1u ch\u1ea5n th\u01b0\u01a1ng h\u01a1n.<\/span><\/strong><\/p>\n

\"1RM-la-gi-1840\"<\/span><\/span><\/strong><\/p>\n

Bi\u1ebft \u0111\u01b0\u1ee3c ch\u1ec9 s\u1ed1 1RM \u0111\u1ec3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 h\u01a1n<\/span><\/strong><\/p>\n

{{{infobox}}} Tham kh\u1ea3o các m\u1eabuáo th\u1ec3 thao,BST \u0111\u1ed3 th\u1ec3 thao<\/a>ch\u1ea5t l\u01b0\u1ee3ng, giá t\u1ed1t t\u1ea1i Coolmate {{{\/infobox}}}<\/p>\n

{{{productpreview}}} 633a4cb3f8df2a40bc4f3be7 {{{\/productpreview}}}<\/p>\n

Ý ngh\u0129a c\u1ee7a 1RM \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi t\u1eadp gym là gì?<\/span><\/strong><\/h2>\n

1. Giúp xác \u0111\u1ecbnh gi\u1edbi h\u1ea1n c\u1ee7a b\u1ea3n thân<\/span><\/strong><\/h3>\n

Khi bi\u1ebft \u0111\u01b0\u1ee3c kh\u1ea3 n\u0103ng nâng t\u1ea1 t\u1ed1i \u0111a c\u1ee7a mình, b\u1ea1n s\u1ebd ch\u1ecdn \u0111\u01b0\u1ee3c m\u1ee9c t\u1ea1 phù h\u1ee3p. Nh\u1edd \u0111ó, tránh \u0111\u01b0\u1ee3c nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng không mong mu\u1ed1n trong quá trình luy\u1ec7n t\u1eadp. Hay thông qua \u0111ó, b\u1ea1n c\u0169ng s\u1ebd ch\u1ecdn \u0111\u01b0\u1ee3c cân n\u1eb7ng t\u1ea1 phù h\u1ee3p \u0111\u1ec3 có các tác d\u1ee5ng lên c\u01a1 trong bài t\u1eadp c\u1ee7a mình.<\/span><\/strong><\/p>\n

2. Xác \u0111\u1ecbnh \u0111úng m\u1ee9c t\u1ea1 \u0111\u1ec3 t\u0103ng c\u01a1<\/span><\/strong><\/h3>\n

Bi\u1ebft \u0111\u01b0\u1ee3c ch\u1ec9 s\u1ed1 1RM c\u1ee7a mình là bao nhiêu c\u1ef1c kì quan tr\u1ecdng \u0111\u1ec3 b\u1ea1n có th\u1ec3 xác \u0111\u1ecbnh \u0111\u01b0\u1ee3c m\u1ee9c t\u1ea1 c\u1ea7n thi\u1ebft cho bài <\/span>t\u1eadp gym t\u0103ng c\u01a1<\/span><\/a> c\u1ee7a mình. M\u1ed7i ng\u01b0\u1eddi s\u1ebd có m\u1ed9t m\u1ee9c ch\u1ecbu \u0111\u1ef1ng khác nhau. Và khi xác \u0111\u1ecbnh \u0111\u01b0\u1ee3c ch\u1ec9 s\u1ed1 này m\u1edbi có th\u1ec3 l\u1ef1a ch\u1ecdn \u0111úng m\u1ee9c t\u1ea1 c\u1ea7n thi\u1ebft nh\u1eb1m phát huy tác d\u1ee5ng t\u1ed1i \u0111a cho m\u1ee5c \u0111ích c\u1ee7a mình.<\/span><\/strong><\/p>\n

\"1RM-la-gi-1840\"<\/span><\/span><\/strong><\/p>\n

Xác \u0111\u1ecbnh \u0111úng m\u1ee9c t\u1ea1 \u0111\u1ec3 bi\u1ebft gi\u1edbi h\u1ea1n c\u1ee7a b\u1ea3n thân và giúp t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3 h\u01a1n<\/span><\/strong><\/p>\n

3. Giúp \u0111ánh giá kh\u1ea3 n\u0103ng ti\u1ebfn b\u1ed9 c\u1ee7a b\u1ea3n thân<\/span><\/strong><\/h3>\n

Bên c\u1ea1nh vi\u1ec7c bi\u1ebft \u0111\u01b0\u1ee3c gi\u1edbi h\u1ea1n c\u1ee7a b\u1ea3n thân, xác \u0111\u1ecbnh \u0111\u01b0\u1ee3c ch\u1ec9 s\u1ed1 One Repetition Maximum còn giúp b\u1ea1n \u0111ánh giá \u0111\u01b0\u1ee3c kh\u1ea3 n\u0103ng ti\u1ebfn b\u1ed9 c\u1ee7a b\u1ea3n thân sau m\u1ed9t th\u1eddi gian luy\u1ec7n t\u1eadp. B\u1ea1n s\u1ebd bi\u1ebft \u0111\u01b0\u1ee3c mình \u0111ã có t\u0103ng kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng khi ch\u1ecdn m\u1ee9c t\u1ea1 cao h\u01a1n hay không. Hay v\u1eabn duy trì m\u1ee9c c\u0169 trong su\u1ed1t m\u1ed9t th\u1eddi gian dài.<\/span><\/strong><\/p>\n

Thông qua \u0111ó, b\u1ea1n có th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh các bài t\u1eadp c\u1ee7a mình \u0111\u1ec3 thay \u0111\u1ed5i k\u1ebft qu\u1ea3 luy\u1ec7n t\u1eadp. Nh\u1edd \u0111ó, b\u1ea1n s\u1ebd nâng c\u1ea5p b\u1ea3n thân và tr\u1edf nên t\u1ef1 tin h\u01a1n vào body c\u1ee7a mình.<\/span><\/strong><\/p>\n

\"1RM-la-gi-1840\"<\/span><\/span><\/strong><\/p>\n

Bi\u1ebft \u0111\u01b0\u1ee3c ch\u1ec9 s\u1ed1 1RM c\u0169ng giúp \u0111ánh giá kh\u1ea3 n\u0103ng ti\u1ebfn b\u1ed9 c\u1ee7a b\u1ea3n thân<\/span><\/strong><\/p>\n

\u0110\u1eb7c \u0111i\u1ec3m c\u1ee7a ch\u1ec9 s\u1ed1 1RM là gì?<\/span><\/strong><\/h2>\n

1. M\u1ed7i ng\u01b0\u1eddi s\u1ebd có 1 ch\u1ec9 s\u1ed1 1RM khác nhau<\/span><\/strong><\/h3>\n

C\u01a1 th\u1ec3 m\u1ed7i ng\u01b0\u1eddi là m\u1ed7i khác, nên ch\u1ec9 s\u1ed1 1RM<\/strong> c\u1ee7a t\u1eebng c\u01a1 th\u1ec3 c\u0169ng s\u1ebd khác nhau. Ví d\u1ee5 c\u1ea3 2 ng\u01b0\u1eddi cùng có cân n\u1eb7ng là 70kg, nh\u01b0ng v\u1edbi m\u1ed9t ng\u01b0\u1eddi thì 1RM là 50kg, nh\u01b0ng m\u1ed9t ng\u01b0\u1eddi kia thì 50kg ch\u1ec9 m\u1edbi là 60% c\u1ee7a ng\u01b0\u1eddi \u1ea5y thôi.<\/span><\/strong><\/p>\n

Do \u0111ó, tùy thu\u1ed9c vào t\u1eebng c\u01a1 th\u1ec3 và th\u1ec3 tr\u1ea1ng c\u1ee7a m\u1ed7i ng\u01b0\u1eddi mà s\u1ebd có các ch\u1ec9 s\u1ed1 v\u1ec1 kh\u1ea3 n\u0103ng nâng t\u1ea1 khác nhau.<\/span><\/strong><\/p>\n

\"1RM-la-gi-1840\"<\/span><\/span><\/strong><\/p>\n

Tùy vào c\u01a1 th\u1ec3 m\u1ed7i ng\u01b0\u1eddi s\u1ebd có 1 ch\u1ec9 s\u1ed1 1RM khác nhau<\/span><\/strong><\/p>\n

{{{infobox}}} Tham kh\u1ea3o BST qu\u1ea7n áo ph\u1ee5 ki\u1ec7n t\u1eadp gym<\/a> m\u1edbi ra m\u1eaft t\u1eeb Coolmate {{{\/infobox}}}<\/p>\n

{{{productpreview}}} 648acd28af7a9c47ed451eec {{{\/productpreview}}}<\/p>\n

2. Có s\u1ef1 khác nhau v\u1ec1 ch\u1ec9 s\u1ed1 1RM trên t\u1eebng nhóm c\u01a1 khác nhau<\/span><\/strong><\/h3>\n

Chúng ta có th\u1ec3 th\u1ea5y r\u1eb1ng m\u1ed7i nhóm c\u01a1 trên c\u01a1 th\u1ec3<\/a> s\u1ebd ch\u1ecbu \u0111\u01b0\u1ee3c nh\u1eefng s\u1ee9c n\u1eb7ng khác nhau. Ví d\u1ee5 nh\u01b0 c\u01a1 ng\u1ef1c và c\u01a1 \u0111ùi có th\u1ec3 nâng \u0111\u01b0\u1ee3c nh\u1eefng m\u1ee9c t\u1ea1 r\u1ea5t n\u1eb7ng, nh\u01b0ng c\u01a1 vai, c\u01a1 b\u1eafp tr\u01b0\u1edbc l\u1ea1i ch\u1ec9 có th\u1ec3 ch\u1ecbu \u0111\u01b0\u1ee3c s\u1ee9c n\u1eb7ng v\u1eeba ph\u1ea3i.<\/span><\/strong><\/p>\n

Do \u0111ó, b\u1ea1n c\u1ea7n bi\u1ebft m\u1ee9c \u0111\u1ed9 <\/span>1RM là gì<\/span> \u1edf t\u1eebng nhóm c\u01a1 \u0111\u1ec3 có th\u1ec3 l\u1ef1a ch\u1ecdn s\u1ed1 cân t\u1ea1 phù h\u1ee3p cho các bài t\u1eadp và rèn luy\u1ec7n th\u1ec3 ch\u1ea5t cho riêng mình.<\/span><\/strong><\/p>\n

Có th\u1ec3 th\u1ea5y r\u1eb1ng <\/span>các nhóm c\u01a1<\/span><\/a> l\u1edbn nh\u01b0 c\u01a1 ng\u1ef1c và c\u01a1 \u0111ùi có th\u1ec3 nâng \u0111\u01b0\u1ee3c t\u1ea1 r\u1ea5t n\u1eb7ng. Nh\u01b0ng các nhóm c\u01a1 nh\u1ecf nh\u01b0 c\u01a1 vai sau và c\u01a1 b\u1eafp tr\u01b0\u1edbc thì ch\u1ec9 nâng \u0111\u01b0\u1ee3c t\u1ea1 v\u1edbi s\u1ee9c n\u1eb7ng v\u1eeba ph\u1ea3i. V\u1eady nên b\u1ea1n c\u1ea7n xác \u0111\u1ecbnh 1RM cho t\u1eebng nhóm c\u01a1 khác nhau trên c\u01a1 th\u1ec3.<\/span><\/strong><\/p>\n

\"1RM-la-gi-1840\"<\/span><\/span><\/strong><\/p>\n

M\u1ed7i nhóm c\u01a1 khác nhau có s\u1ef1 khác nhau v\u1ec1 ch\u1ec9 s\u1ed1 1RM<\/span><\/strong><\/p>\n

{{{infobox}}} >>> Xem thêm<\/strong>: Citrulline là gì? L\u1ee3i ích b\u1ea5t ng\u1edd trong h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n cho gymer<\/a> {{{\/infobox}}}<\/p>\n

3. Có s\u1ef1 khác nhau v\u1ec1 1RM gi\u1eefa các \u0111\u1ed9ng tác<\/span><\/strong><\/h3>\n

M\u1eb7c dù \u0111ã có s\u1ef1 phân bi\u1ec7t v\u1ec1 ch\u1ec9 s\u1ed1 1RM <\/strong>gi\u1eefa các nhóm c\u01a1 v\u1edbi nhau, nh\u01b0ng cùng m\u1ed9t nhóm c\u01a1 nh\u01b0ng khi th\u1ef1c hi\u1ec7n các bài t\u1eadp khác nhau c\u0169ng ch\u1ecbu \u0111\u01b0\u1ee3c nh\u1eefng m\u1ee9c t\u1ea1 vô cùng khác nhau.<\/span><\/strong><\/p>\n

Ví d\u1ee5: khi b\u1ea1n th\u1ef1c hi\u1ec7n t\u1eadp \u0111ùi b\u1eb1ng máy thì có th\u1ec3 ch\u1ecbu \u0111\u01b0\u1ee3c tr\u1ecdng l\u01b0\u1ee3ng t\u1ea1 r\u1ea5t n\u1eb7ng. Trong khi n\u1ebfu b\u1ea1n \u0111\u1ed5i sang \u0111\u1ed9ng tác squat thì l\u1ea1i không th\u1ec3 s\u1eed d\u1ee5ng \u0111\u01b0\u1ee3c m\u1ee9c t\u1ea1 gi\u1ed1ng nh\u01b0 v\u1edbi máy, m\u1eb7c dù cùng tác \u0111\u1ed9ng lên c\u01a1 \u0111ùi. Do \u0111ó, b\u1ea1n c\u0169ng c\u1ea7n chú ý \u0111\u1ec3 \u0111\u1eb7c \u0111i\u1ec3m này \u0111\u1ec3 có th\u1ec3 ch\u1ecdn \u0111\u01b0\u1ee3c m\u1ee9c t\u1ea1 phù h\u1ee3p \u1edf m\u1ed7i bài t\u1eadp khác nhau.<\/span><\/strong><\/p>\n

\"1RM-la-gi-1840\"<\/span><\/span><\/strong><\/p>\n

Có s\u1ef1 khác nhau v\u1ec1 1RM gi\u1eefa các \u0111\u1ed9ng tác dù là cùng m\u1ed9t nhóm c\u01a1<\/span><\/strong><\/p>\n

{{{infobox}}}Xem thêm s\u1ea3n ph\u1ea9m áo th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng{{{\/infobox}}}<\/p>\n

4. Vì sao nên c\u1ea7n tính 1RM trong quá trình luy\u1ec7n t\u1eadp<\/span><\/strong><\/h3>\n

Nh\u01b0 \u0111ã gi\u1ea3i thích, 1RM <\/strong>là ch\u1ec9 s\u1ed1 dùng \u0111\u1ec3 bi\u1ebft kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ed1i v\u1edbi s\u1ed1 cân n\u1eb7ng c\u1ee7a t\u1ea1 khi t\u1eadp gym ho\u1eb7c t\u1eadp th\u1ec3 hình. Do \u0111ó, c\u1ea7n tính 1RM \u0111\u1ec3 giúp b\u1ea1n có th\u1ec3 xác \u0111\u1ecbnh \u0111\u01b0\u1ee3c kh\u1ea3 n\u0103ng và th\u1ec3 l\u1ef1c c\u1ee7a mình \u0111\u1ebfn \u0111âu và có th\u1ec3 lên k\u1ebf ho\u1ea1ch và xây d\u1ef1ng \u0111\u01b0\u1ee3c m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c t\u1eadp luy\u1ec7n thích h\u1ee3p.<\/span><\/strong><\/p>\n

H\u01a1n n\u1eefa, khi xác \u0111\u1ecbnh \u0111\u01b0\u1ee3c <\/span>1RM là gì<\/span>, b\u1ea1n c\u0169ng s\u1ebd bi\u1ebft \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 và ti\u1ebfn \u0111\u1ed9 c\u1ee7a quá trình t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea3n thân là nh\u01b0 th\u1ebf nào, có t\u1ed1t h\u01a1n nh\u1eefng l\u1ea7n t\u1eadp tr\u01b0\u1edbc hay không. Ngoài ra, b\u1ea1n c\u0169ng có th\u1ec3 dùng ch\u1ec9 s\u1ed1 này \u0111\u1ec3 làm d\u1eef li\u1ec7u ki\u1ec3m tra s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 th\u1ec3 khi c\u1ea7n thi\u1ebft.<\/span><\/strong><\/p>\n

\"1RM-la-gi-1840\"<\/span><\/span><\/strong><\/p>\n

Vì sao nên c\u1ea7n tính 1RM trong quá trình luy\u1ec7n t\u1eadp<\/span><\/strong><\/p>\n

5. \u01afu \u0111i\u1ec3m và nh\u01b0\u1ee3c \u0111i\u1ec3m c\u1ee7a vi\u1ec7c ki\u1ec3m tra 1RM là gì?<\/span><\/strong><\/h3>\n

5.2. Nh\u01b0\u1ee3c \u0111i\u1ec3m<\/span><\/strong><\/h4>\n

Tuy có \u01b0u \u0111i\u1ec3m là không c\u1ea7n s\u1eed d\u1ee5ng máy móc ph\u1ee9c t\u1ea1p, nh\u01b0ng \u0111\u1ed5i l\u1ea1i thì s\u1ebd t\u1ed1n công và m\u1ea5t th\u1eddi gian m\u1ed9t chút khi th\u1ef1c hi\u1ec7n ki\u1ec3m tra ch\u1ec9 s\u1ed1 1RM. H\u01a1n n\u1eefa, b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i kh\u1edfi \u0111\u1ed9ng, sau \u0111ó là làm nóng các b\u1ed9 ph\u1eadn trên c\u01a1 th\u1ec3 \u0111\u1ec3 tránh ch\u1ea5n th\u01b0\u01a1ng khi th\u1ef1c hi\u1ec7n các m\u1ee9c t\u1ea1 cao nh\u1ea5t.<\/span><\/strong><\/p>\n

Ngoài ra, vi\u1ec7c ki\u1ec3m tra 1RM c\u0169ng còn m\u1ed9t nh\u01b0\u1ee3c \u0111i\u1ec3m khác chính là k\u1ebft qu\u1ea3 không ph\u1ea3n ánh lên toàn b\u1ed9 c\u01a1 th\u1ec3. Do \u0111ó, b\u1ea1n c\u1ea7n ki\u1ec3m tra \u1edf t\u1eebng nhóm c\u01a1 khác nhau \u0111\u1ec3 bi\u1ebft chính xác v\u1ec1 m\u1ee9c \u0111\u1ed9 ch\u1ecbu \u0111\u1ef1ng t\u1ed1i \u0111a c\u1ee7a t\u1eeb b\u1ed9 ph\u1eadn khác nhau nhé.<\/span><\/strong><\/p>\n

\"1RM-la-gi-1840\"<\/span><\/span><\/strong><\/p>\n

Nh\u01b0\u1ee3c \u0111i\u1ec3m c\u1ee7a vi\u1ec7c ki\u1ec3m tra 1RM<\/span><\/strong><\/p>\n

6. Cách xác \u0111\u1ecbnh 1RM<\/span><\/strong><\/h3>\n

Các <\/span>cách xác \u0111\u1ecbnh 1RM<\/span> s\u1ebd \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n theo các b\u01b0\u1edbc nh\u01b0 sau:<\/span><\/strong><\/p>\n

6.1. Cách 1<\/span><\/strong><\/h4>\n

B\u01b0\u1edbc 1: Chu\u1ea9n b\u1ecb và kh\u1edfi \u0111\u1ed9ng<\/strong><\/p>\n

5.1. \u01afu \u0111i\u1ec3m c\u1ee7a vi\u1ec7c ki\u1ec3m tra 1RM là gì?<\/span><\/strong><\/h4>\n

Khi ki\u1ec3m tra 1RM, \u01b0u \u0111i\u1ec3m l\u1edbn nh\u1ea5t c\u1ee7a vi\u1ec7c này chính là thao tác \u0111\u01a1n gi\u1ea3n, b\u1ea1n không c\u1ea7n ph\u1ea3i chu\u1ea9n b\u1ecb máy móc ph\u1ee9c t\u1ea1p hay hi\u1ec7n \u0111\u1ea1i. B\u1ea1n ch\u1ec9 c\u1ea7n chu\u1ea9n b\u1ecb m\u1ed9t thanh t\u1ea1 và qu\u1ea3 t\u1ea1 \u0111\u1ec3 ti\u1ebfn hành ki\u1ec3m tra ch\u1ec9 s\u1ed1 này.<\/span><\/strong><\/p>\n

\u0110ây c\u0169ng chính là tiêu chu\u1ea9n vàng t\u1ea1i các cu\u1ed9c ki\u1ec3m tra chuyên nghi\u1ec7p trên th\u1ebf gi\u1edbi dành cho các hu\u1ea5n luy\u1ec7n viên. B\u1ea1n c\u1ea7n th\u1ef1c hi\u1ec7n \u0111úng chu\u1ea9n \u0111\u1ec3 mang \u0111\u1ebfn k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t và cao nh\u1ea5t cho vi\u1ec7c ki\u1ec3m tra này.<\/span><\/strong><\/p>\n

<\/span>\"1RM-la-gi-1840\"<\/span><\/span><\/strong><\/p>\n

\u01afu \u0111i\u1ec3m c\u1ee7a vi\u1ec7c ki\u1ec3m tra 1RM là gì, cùng Coolmate tìm hi\u1ec3u nhé<\/span><\/strong><\/p>\n

{{{infobox}}}Khám phá BST qu\u1ea7n th\u1ec3 thao nam<\/a> m\u1edbi nh\u1ea5t t\u1eeb Coolmate{{{\/infobox}}}<\/p>\n