{"id":2856,"date":"2024-04-12T07:37:23","date_gmt":"2024-04-12T07:37:23","guid":{"rendered":"https:\/\/ncsfvietnam.com.vn\/?p=2856"},"modified":"2024-12-16T09:10:07","modified_gmt":"2024-12-16T09:10:07","slug":"bai-kiem-tra-2-rep-max-la-gi","status":"publish","type":"post","link":"https:\/\/lab.hustle.com.vn\/vi\/bai-kiem-tra-2-rep-max-la-gi\/","title":{"rendered":"B\u00c0I KI\u1ec2M TRA 2 REP MAX L\u00c0 G\u00cc?"},"content":{"rendered":"

Hello Hustlers! N\u1ebfu b\u1ea1n \u0111\u00e3 t\u1eebng tham gia Performance Week t\u1ea1i Hustle v\u00e0 th\u1eafc m\u1eafc v\u1ec1 b\u00e0i ki\u1ec3m tra 2 Rep Max l\u00e0 g\u00ec? H\u00e3y \u0111\u1ecdc ngay b\u00e0i post n\u00e0y nh\u00e9!<\/p>\n

1. 2 Rep Max l\u00e0 g\u00ec?<\/h2>\n

2 Rep Max (2RM) l\u00e0 b\u00e0i test t\u1ed1i \u0111a hai l\u1ea7n l\u1eb7p l\u1ea1i \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 t\u00ecm ra m\u1ee9c t\u1ea1 n\u1eb7ng nh\u1ea5t m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 n\u00e2ng trong 2 l\u1ea7n (kh\u00f4ng ph\u1ea3i ba l\u1ea7n). V\u1edbi m\u1ee5c \u0111\u00edch hi\u1ec7n v\u1edbi k\u1ef9 thu\u1eadt ch\u00ednh x\u00e1c nh\u1ea5t, ch\u00fang ta n\u00ean s\u1eed d\u1ee5ng 2RM thay v\u00ec 1RM. Khi c\u1ed1 g\u1eafng n\u00e2ng t\u1ea1 1RM, b\u1ea1n th\u01b0\u1eddng b\u1ecf qua k\u1ef9 thu\u1eadt \u0111\u1ec3 n\u00e2ng n\u1eb7ng nh\u1ea5t c\u00f3 th\u1ec3. Khi b\u1ea1n ph\u1ea3i n\u00e2ng trong hai l\u1ea7n l\u1eb7p l\u1ea1i, \bh\u00e3y \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n ch\u1ecdn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111i ti\u1ebfp v\u00e0 nh\u01b0 v\u1eady s\u1ebd c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ef9 thu\u1eadt t\u1ed1t h\u01a1n.<\/p>\n

2. T\u1ea1i sao ch\u00fang ta c\u1ea7n th\u1ef1c hi\u1ec7n b\u00e0i ki\u1ec3m tra 2 rep max?<\/h2>\n

Bi\u1ebft \u0111\u01b0\u1ee3c 2RM cho ph\u00e9p ch\u00fang ta ch\u1ecdn tr\u1ecdng l\u01b0\u1ee3ng ph\u00f9 h\u1ee3p cho m\u1ed7i b\u00e0i t\u1eadp. T\u1eeb \u0111\u00f3, gi\u00fap t\u1ed1i \u0111a h\u00f3a qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp v\u00e0 t\u0103ng d\u1ea7n s\u1ee9c m\u1ea1nh c\u1ee7a m\u00ecnh. B\u1ea1n c\u00f3 th\u1ec3 nghe hu\u1ea5n luy\u1ec7n vi\u00ean n\u00f3i \u201cH\u00e3y c\u1ed1 g\u1eafng th\u1ef1c hi\u1ec7n m\u1ee9c t\u1ea1 85% RM trong set ti\u1ebfp theo\u201d. \u0110i\u1ec1u n\u00e0y cho ph\u00e9p b\u1ea1n c\u00f3 s\u1ed1 l\u01b0\u1ee3ng t\u1ea1 ti\u00eau chu\u1ea9n trong c\u00e1c set ti\u1ebfp theo c\u1ee7a m\u00ecnh.<\/p>\n

C\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 gi\u00fap c\u1ea3i s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. B\u00ean c\u1ea1nh \u0111\u00f3 c\u00f2n gi\u00fap gia t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng b\u1ed9c ph\u00e1t s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 b\u1eafp. Khi b\u1ea1n \u0111\u00e0o t\u1ea1o \u1edf m\u1ed9t t\u1ef7 l\u1ec7 ph\u1ea7n tr\u0103m c\u1ee5 th\u1ec3 c\u1ee7a 2RM, b\u1ea1n s\u1ebd tu\u00e2n theo m\u1ed9t k\u1ef9 thu\u1eadt \u0111\u00e0o t\u1ea1o \u0111\u00e3 \u0111\u01b0\u1ee3c khoa h\u1ecdc ch\u1ee9ng minh \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh.<\/p>\n

Ngo\u00e0i ra, s\u1eed d\u1ee5ng RM k\u1ebft h\u1ee3p v\u1edbi c\u00e1c k\u1ef9 thu\u1eadt t\u1eadp luy\u1ec7n v\u00e0 d\u1ea1ng b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c kh\u00e1c nhau c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n v\u01b0\u1ee3t qua ng\u01b0\u1ee1ng gi\u1edbi h\u1ea1n c\u1ee7a b\u1ea3n th\u00e2n v\u00e0 t\u0103ng ti\u1ebfn li\u00ean t\u1ee5c.<\/p>\n

\u0110\u00e2y l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 d\u00e0nh cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec3 t\u0103ng s\u1ee9c m\u1ea1nh trong k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n c\u1ee7a h\u1ecd. N\u00f3 kh\u00f4ng ch\u1ec9 gi\u1edbi h\u1ea1n d\u00e0nh cho bodybuilders v\u00e0 powerlifters.<\/p>\n

3. C\u1ea7n chu\u1ea9n b\u1ecb g\u00ec tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n b\u00e0i ki\u1ec3m tra 2 rep max t\u1ea1i Performance Week?<\/h2>\n

3.1. L\u00e0m n\u00f3ng c\u01a1 th\u1ec3<\/h3>\n

Khi c\u1ed1 g\u1eafng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed9t PR (Personal Record – K\u1ef7 l\u1ee5c c\u00e1 nh\u00e2n) m\u1edbi c\u1ea7n g\u00ec? \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i chu\u1ea9n b\u1ecb cho c\u00e1c c\u01a1 s\u1eb5n s\u00e0ng ph\u1ed1i h\u1ee3p ho\u1ea1t \u0111\u1ed9ng v\u1edbi nhau \u0111\u00fang c\u00e1ch. Ch\u00fang ta c\u1ea7n k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng (CNS) \u0111\u1ec3 ch\u00fang c\u00f3 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 nh\u1ea5t c\u00f3 th\u1ec3. B\u1ea1n s\u1ebd c\u1ea7n kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n b\u00e0i ki\u1ec3m tra. T\u1ea1i PB Class, c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean c\u1ee7a Hustle s\u1ebd h\u1ed7 tr\u1ee3 b\u1ea1n.<\/p>\n

Kh\u1edfi \u0111\u1ed9ng 2RM th\u00edch h\u1ee3p bao g\u1ed3m c\u00e1c chuy\u1ec3n \u0111\u1ed9ng nhanh m\u1ea1nh kh\u00f4ng d\u00f9ng t\u1ea1. M\u1ee5c \u0111\u00edch nh\u1eb1m k\u00edch th\u00edch th\u1ea7n kinh trung \u01b0\u01a1ng (CNS), l\u00e0m cho c\u00e1c s\u1ee3i c\u01a1 s\u1eb5n s\u00e0ng ho\u1ea1t \u0111\u1ed9ng. Trong qu\u00e1 tr\u00ecnh kh\u1edfi \u0111\u1ed9ng, h\u00e3y c\u1ed1 g\u1eafng ho\u00e0n th\u00e0nh t\u1ed1t d\u01b0\u1edbi s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m.<\/p>\n

3.2. Th\u1eddi gian ngh\u1ec9<\/h3>\n

Trong c\u00e1c b\u00e0i t\u1eadp t\u1ea1 \u0111i\u1ec3n h\u00ecnh, th\u00f4ng th\u01b0\u1eddng th\u1eddi gian ngh\u1ec9 ng\u01a1i t\u1eeb 60 \u0111\u1ebfn 120 gi\u00e2y. Khi t\u1eadp luy\u1ec7n 2 rep max, th\u1eddi gian ngh\u1ec9 ng\u01a1i c\u1ea7n ph\u1ea3i l\u00e2u h\u01a1n. L\u00fd do l\u00e0 \u0111\u1ec3 cho th\u1ea7n kinh trung \u01b0\u01a1ng c\u1ee7a b\u1ea1n c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 ph\u1ee5c h\u1ed3i. M\u1eb7c d\u00f9 c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 kh\u00f4ng c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi nh\u01b0ng b\u1ed9 n\u00e3o v\u00e0 c\u00e1c \u0111\u01a1n v\u1ecb v\u1eadn \u0111\u1ed9ng kh\u00e1c c\u1ee7a b\u1ea1n s\u1ebd ch\u01b0a k\u1ecbp ph\u1ee5c h\u1ed3i. Khi b\u1ea1n b\u1eaft \u0111\u1ea7u t\u1eadp hi\u1ec7p s\u1ed1 2, h\u00e3y ngh\u1ec9 gi\u1eefa c\u00e1c hi\u1ec7p t\u1eeb 3 \u0111\u1ebfn 4 ph\u00fat.<\/p>\n

3.3. Li\u00ean t\u1ee5c th\u1eed s\u1ee9c!<\/h3>\n

\u0110\u00e2y l\u00e0 nh\u1eefng c\u00e1ch gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ef7 l\u1ee5c m\u1edbi (new PR) khi t\u1eadp luy\u1ec7n. T\u00f9y thu\u1ed9c v\u00e0o b\u00e0i t\u1eadp, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n ph\u1ea3i t\u0103ng tr\u1ecdng l\u01b0\u1ee3ng t\u1eebng ch\u00fat m\u1ed9t.<\/p>\n

V\u00ed d\u1ee5: Squat t\u0103ng 10kg t\u1eeb hi\u1ec7p n\u00e0y sang hi\u1ec7p kh\u00e1c s\u1ebd c\u00f3 c\u1ea3m gi\u00e1c r\u1ea5t kh\u00e1c so v\u1edbi khi t\u0103ng 10kg trong b\u00e0i Push Press.<\/p>\n

4. C\u00e1ch \u1ee9ng d\u1ee5ng b\u00e0i ki\u1ec3m tra 2 rep max v\u00e0o k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n<\/h2>\n

\u0110\u1ea7u ti\u00ean, b\u1ea1n s\u1ebd ph\u1ea3i chuy\u1ec3n \u0111\u1ed5i 2RM th\u00e0nh 1RM. B\u1edfi v\u00ec ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n s\u1ebd \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf d\u1ef1a tr\u00ean c\u00e1c t\u1ef7 l\u1ec7 ph\u1ea7n tr\u0103m kh\u00e1c nhau c\u1ee7a 1RM.<\/p>\n

T\u1ea3i app 1RM theo link t\u1ea1i \u0111\u00e2y: https:\/\/apps.apple.com\/vn\/app\/one-rep-max-calculator-1rm-lift-log\/id950621710<\/a><\/p>\n

\n
\"\"
App One rep max calculator<\/figcaption><\/figure>\n<\/div>\n

T\u00f9y thu\u1ed9c v\u00e0o m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n l\u00e0 g\u00ec, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn tr\u1ecdng l\u01b0\u1ee3ng v\u00e0 s\u1ed1 l\u1ea7n ph\u00f9 h\u1ee3p m\u00e0 b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c m\u1ee9c t\u1ea1 \u0111\u01b0\u1ee3c NSCA khuy\u1ebfn ngh\u1ecb v\u00e0o ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n kh\u00e1ng l\u1ef1c ph\u00f9 h\u1ee3p \u0111\u1ec3 ph\u00e1t tri\u1ec3n:<\/p>\n

    \n
  • S\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp: 4 – 6 l\u1ea7n l\u1eb7p \u00edt nh\u1ea5t 85% 1RM<\/li>\n
  • \u001dK\u00edch th\u01b0\u1edbc c\u01a1 b\u1eafp: 6 – 12 l\u1ea7n l\u1eb7p l\u1ea1i 67\u201385% 1RM<\/li>\n
  • \u0110\u1ed9 b\u1ec1n c\u01a1 b\u1eafp: \u00cdt nh\u1ea5t 12 reps d\u01b0\u1edbi 67% 1RM<\/li>\n<\/ul>\n
    \n
    \"\"
    C\u00e1ch \u1ee9ng d\u1ee5ng RM<\/figcaption><\/figure>\n<\/div>\n

    V\u00ed d\u1ee5<\/h3>\n

    T\u00f4i mu\u1ed1n c\u1ea3i thi\u1ec7n Squat c\u1ee7a m\u00ecnh trong l\u1edbp PB ti\u1ebfp theo v\u00e0 k\u1ebft qu\u1ea3 Squat c\u1ee7a t\u00f4i cho 2RM l\u00e0 150kg, 1RM c\u1ee7a t\u00f4i s\u1ebd l\u00e0 160kg. K\u1ebf ho\u1ea1ch \u0111\u00e0o t\u1ea1o c\u1ee7a t\u00f4i s\u1ebd nh\u01b0 sau:<\/p>\n

      \n
    • Th\u00e1ng \u0111\u1ea7u ti\u00ean: 65% – 75% 1RM \u2192 104kg – 120kg<\/li>\n
    • 4 tu\u1ea7n ti\u1ebfp theo: 75% – 85% 1RM \u2192 120kg – 136kg<\/li>\n
    • Th\u00e1ng th\u1ee9 3: 85% – 95% 1RM \u2192 136kg – 152kg<\/li>\n<\/ul>\n

      Sau 3 th\u00e1ng t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi ch\u01b0\u01a1ng tr\u00ecnh, t\u00f4i c\u00f3 th\u1ec3 Squat 150kg trong 3 ho\u1eb7c 4 l\u1ea7n l\u1eb7p l\u1ea1i v\u00e0 t\u1ea1i th\u1eddi \u0111i\u1ec3m \u0111\u00f3, t\u00f4i bi\u1ebft r\u1eb1ng th\u00e0nh t\u00edch c\u1ee7a m\u00ecnh \u0111\u00e3 \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n v\u00e0 t\u00f4i s\u1ebd c\u00f3 th\u1ec3 h\u01b0\u1edbng \u0111\u1ebfn m\u1ed9t th\u00e0nh t\u00edch c\u00e1 nh\u00e2n (PB) m\u1edbi:<\/p>\n

        \n
      • 150kg 3RM \u2192 165kg 1RM \u2192 t\u0103ng 10% \u2192 2RM ~ 155kg – 160kg<\/li>\n
      • 150kg 4RM \u2192 170kg 1RM \u2192 t\u0103ng 13% \u2192 2RM ~ 155kg – 165kg<\/li>\n<\/ul>\n

        Ch\u00fang ta c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1ch t\u00ednh t\u01b0\u01a1ng t\u1ef1 cho c\u00e1c \u0111\u1ed9ng t\u00e1c Bench Press, Deadlift ho\u1eb7c Bench Press \u0111\u1ec3 thi\u1ebft k\u1ebf ch\u01b0\u01a1ng tr\u00ecnh luy\u1ec7n t\u1eadp c\u1ee7a m\u00ecnh. H\u00e3y chia s\u1ebb cho Hustle v\u1ec1 m\u1ee5c ti\u00eau ti\u1ebfp theo c\u1ee7a b\u1ea1n l\u00e0 g\u00ec nh\u00e9! H\u1eb9n g\u1eb7p l\u1ea1i c\u00e1c b\u1ea1n trong tu\u1ea7n Performance Week ti\u1ebfp theo! N\u1ebfu b\u1ea1n kh\u00f4ng ch\u1eafc ch\u1eafn v\u1ec1 b\u1ea5t k\u1ef3 th\u00f4ng tin n\u00e0o \u1edf tr\u00ean, vui l\u00f2ng h\u1ecfi m\u1ed9t trong nh\u1eefng hu\u1ea5n luy\u1ec7n vi\u00ean Hustle c\u1ee7a b\u1ea1n. Ch\u00fang t\u00f4i lu\u00f4n s\u1eb5n s\u00e0ng tr\u1ee3 gi\u00fap!<\/p>\n

        Keep up the Hustle!<\/p>\n","protected":false},"excerpt":{"rendered":"

        Hello Hustlers! N\u1ebfu b\u1ea1n \u0111\u00e3 t\u1eebng tham gia Performance Week t\u1ea1i Hustle v\u00e0 th\u1eafc m\u1eafc v\u1ec1 b\u00e0i ki\u1ec3m tra 2 Rep Max l\u00e0 g\u00ec? H\u00e3y \u0111\u1ecdc ngay b\u00e0i post n\u00e0y nh\u00e9! 1. 2 Rep Max l\u00e0 g\u00ec? 2 Rep Max (2RM) l\u00e0 b\u00e0i test t\u1ed1i \u0111a hai l\u1ea7n l\u1eb7p l\u1ea1i \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 t\u00ecm […]\n","protected":false},"author":1,"featured_media":2633,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[186],"tags":[],"class_list":["post-2856","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-vi"],"acf":[],"_links":{"self":[{"href":"https:\/\/lab.hustle.com.vn\/vi\/wp-json\/wp\/v2\/posts\/2856","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lab.hustle.com.vn\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lab.hustle.com.vn\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lab.hustle.com.vn\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lab.hustle.com.vn\/vi\/wp-json\/wp\/v2\/comments?post=2856"}],"version-history":[{"count":1,"href":"https:\/\/lab.hustle.com.vn\/vi\/wp-json\/wp\/v2\/posts\/2856\/revisions"}],"predecessor-version":[{"id":2857,"href":"https:\/\/lab.hustle.com.vn\/vi\/wp-json\/wp\/v2\/posts\/2856\/revisions\/2857"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lab.hustle.com.vn\/vi\/wp-json\/wp\/v2\/media\/2633"}],"wp:attachment":[{"href":"https:\/\/lab.hustle.com.vn\/vi\/wp-json\/wp\/v2\/media?parent=2856"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lab.hustle.com.vn\/vi\/wp-json\/wp\/v2\/categories?post=2856"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lab.hustle.com.vn\/vi\/wp-json\/wp\/v2\/tags?post=2856"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}