RPE aur RIR Scale: Bodybuilding mein Apni Mehnat ko Mapne ki Puri Guide
Sawaal: Bodybuilding mein RPE aur RIR kya hai?
Jawaab: RPE 1 se 10 ke paimane par mehsoos ki gayi tivrata ko mapta hai. RIR batata hai ki aap kitne aur reps kar sakte the. Formula: RPE = 10 - RIR.
🎯 RPE/RIR ka upyog kyun karein?
1RM ke pratishat rozana sahi nahi hote. Aapki form neend, tanaav aur poshan ke anusaar badalti hai. RPE/RIR aapki us din ki sthiti ke anusaar adjust hota hai.
RPE/RIR ke fayde
- Self-regulation: apni us din ki form ke anusaar mehnat ko adjust karein
- Overtraining se bachaav: thake hone par zyada push karne se bachein
- Behtar pragati: stimulus aur recovery ke beech sahi balance paayein
💪 Aapke lakshya ke anusaar optimal zone
Hypertrophy ke liye (Muscle Gain)
- Target RPE: 7-9 (RIR 1-3)
- Kyun: Adhik thakan ke bina paryapt stimulus
Apna personalized program generate karein
Smart Rabbit aise programs banata hai jo aapke level ke anusaar adapt hote hain. Muft mein aazmaayein!
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RPE aur RIR mein kya antar hai?
RPE 1 se 10 ke paimane par samagra tivrata ko mapta hai. RIR un reps ko ginta hai jo aap aur kar sakte the. Formula: RPE = 10 - RIR.
Muscle gain ke liye kaun sa RPE sahi hai?
Hypertrophy ke liye, RPE 7-9 (RIR 1-3) ko target karein. Vaigyanik adhyayanon ke anusaar yah optimal zone hai.
Kya pragati ke liye mujhe failure tak jaana chahiye?
Nahi! Adhyayan dikhate hain ki RPE 8-9 par rukne se vyavasthit failure jitne ya usse zyada parinam milte hain.
Mujhe kaise pata chalega ki main RPE 8 par hun?
Calibrate karne ke liye kuch sets failure tak karein. Abhyas ke saath, yah sahaj ho jata hai.
👨💼 लेखक के बारे में
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