如何正确计算健身房力量训练的重量英文双语对照

力量训练重量计算的基本原理

在健身房进行力量训练时，正确计算重量是非常重要的。重量的选择直接关系到训练效果的好坏。通常来说，力量训练的重量计算是基于最大肌肉力量的百分比来确定的。

计算方式

一种常见的计算力量训练重量的方法是使用一种称为一重最大（1RM）的标准。1RM指的是你能在一次重复的最大负荷。通过计算1RM，然后根据预定的重复次数和组数来确定每组的训练重量。

具体步骤

首先，你需要估算你的1RM。在实际训练中，你可以通过逐渐增加重量，进行几次尝试来找到你的1RM。一旦你找到了你的1RM，你可以根据不同的训练目的来计算具体的训练重量。

例如，如果你的目标是力量增长，通常会选择80-90%的1RM作为训练重量，进行3-6次重复，3-5组。

如果你的目标是肌肉耐力，通常会选择50-70%的1RM作为训练重量，进行12-15次重复，3-5组。

其他注意事项

在力量训练过程中，一定要注意保持正确的姿势和呼吸，同时避免选择过重的重量导致受伤。

通过正确计算健身房力量训练的重量，你可以更好地达到训练的目的，避免受伤，并在健身路上获得更好的效果。

感谢您阅读本文，希望您可以通过这篇文章更加准确地计算力量训练的重量，从而更科学地进行健身训练。

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英文翻译对照，仅供参考

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Force trains weight calculative fundamental

When gym undertakes force trains, correct computation weight is very important. The choice of weight matters to the stand or fall that trains the effect directly. Normally for, the weight plan that force trains is the per cent that is based on strength of the biggest muscle to decide.

Computational means

The method of weight of a kind of common computational force training is to use a kind to call weigh the biggest (1RM) standard. What 1RM points to is you can be in reduplicative peak load. Pass computational 1RM, repeat frequency and set number to decide every groups training weight according to what book next.

Concrete step

Above all, you need estimation your 1RM. In training actually, you can add weight gradually through chasing, undertake a few times trying to find your 1RM. Once you found your 1RM, you can train a purpose to calculate according to what differ particular training weight.

For example, if your target is force growth, the 1RM that can choose 80-90% normally regards training as weight, undertake 3-6 second repeat, 3-5 group.

If your target is muscle endurance, the 1RM that can choose 50-70% normally regards training as weight, undertake 12-15 second repeat, 3-5 group.

Other note

In force training course, must notice to hold correct pose and breath, avoid to choose overweight weight to bring about at the same time get hurt.

Carry the weight that force of correct computation gym trains, you can achieve the goal of training better, avoid to get hurt, achieve better result on gymnastical road.

Thank you to read the article, hope you can carry the weight that well and truly computation force trains this article, undertake fitness trains more scientificly thereby.