{"id":27166,"date":"2025-03-02T23:21:17","date_gmt":"2025-03-02T22:21:17","guid":{"rendered":"https:\/\/konradpodgorski.pl\/pro\/?page_id=27166"},"modified":"2025-04-29T16:56:20","modified_gmt":"2025-04-29T14:56:20","slug":"kalkulator-ciezaru-maksymalnego","status":"publish","type":"page","link":"https:\/\/konradpodgorski.pl\/pro\/kalkulator-ciezaru-maksymalnego\/","title":{"rendered":"Kalkulator ci\u0119\u017caru maksymalnego"},"content":{"rendered":"\n<div class=\"wp-block-group has-base-3-color has-text-color has-background has-link-color wp-elements-4e7cd974e583cebc24a70ec8b1616672\" style=\"background-color:#1a1a1a\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<section class=\"calculator-strength\">\n        <h1>KALKULATOR CI\u0118\u017bARU MAKSYMALNEGO<\/h1>\n        \n        <div class=\"description\">\n            Kalkulator pomaga obliczy\u0107 Tw\u00f3j maksymalny ci\u0119\u017car (1RM) dla r\u00f3\u017cnych \u0107wicze\u0144 si\u0142owych oraz pokazuje rekomendowane obci\u0105\u017cenia dla r\u00f3\u017cnych zakres\u00f3w powt\u00f3rze\u0144.\n        <\/div>\n        \n        <div class=\"form-row\">\n            <div class=\"form-label\">P\u0142e\u0107<\/div>\n            <div class=\"form-input\">\n                <select id=\"gender\">\n                    <option value=\"M\u0119\u017cczyzna\">M\u0119\u017cczyzna<\/option>\n                    <option value=\"Kobieta\">Kobieta<\/option>\n                <\/select>\n            <\/div>\n        <\/div>\n        \n        <div class=\"form-row\">\n            <div class=\"form-label\">Wiek<\/div>\n            <div class=\"form-input input-with-unit\">\n                <input type=\"number\" id=\"age\" min=\"14\" max=\"100\" value=\"20\">\n                <div class=\"unit\">lat<\/div>\n            <\/div>\n        <\/div>\n        \n        <div class=\"form-row\">\n            <div class=\"form-label\">Masa cia\u0142a<\/div>\n            <div class=\"form-input input-with-unit\">\n                <input type=\"number\" id=\"bodyWeight\" min=\"30\" max=\"300\" value=\"80\">\n                <div class=\"unit\">kg<\/div>\n            <\/div>\n        <\/div>\n        \n        <div class=\"form-row\">\n            <div class=\"form-label\">\u0106wiczenie<\/div>\n            <div class=\"form-input\">\n                <select id=\"exercise\">\n                    <option value=\"Wyciskanie na \u0142awce\">Wyciskanie na \u0142awce<\/option>\n                    <option value=\"Przysiad\">Przysiad<\/option>\n                    <option value=\"Martwy ci\u0105g\">Martwy ci\u0105g<\/option>\n                    <option value=\"Wyciskanie nad g\u0142ow\u0119\">Wyciskanie nad g\u0142ow\u0119<\/option>\n                    <option value=\"Podci\u0105ganie\">Podci\u0105ganie<\/option>\n                    <option value=\"Wios\u0142owanie sztang\u0105\">Wios\u0142owanie sztang\u0105<\/option>\n                <\/select>\n            <\/div>\n        <\/div>\n        \n        <div class=\"form-row\">\n            <div class=\"form-label\">Ci\u0119\u017car<\/div>\n            <div class=\"form-input input-with-unit\">\n                <input type=\"number\" id=\"weight\" min=\"1\" max=\"500\" value=\"100\">\n                <div class=\"unit\">kg<\/div>\n            <\/div>\n        <\/div>\n        \n        <div class=\"form-row\">\n            <div class=\"form-label\">Powt\u00f3rzenia<\/div>\n            <div class=\"form-input\">\n                <input type=\"number\" id=\"reps\" min=\"1\" max=\"30\" value=\"5\">\n                <div class=\"help-tip\">Ile powt\u00f3rze\u0144 wykonujesz z podanym ci\u0119\u017carem<\/div>\n            <\/div>\n        <\/div>\n        \n        <button id=\"calculate\">Oblicz ci\u0119\u017car<\/button>\n        \n        <div class=\"result\" id=\"result\">\n            <h2>Wyniki<\/h2>\n            <p>Tw\u00f3j szacowany ci\u0119\u017car maksymalny (1RM):<\/p>\n            <h3 id=\"oneRM\" style=\"text-align: center; font-size: 24px; margin: 15px 0;\"><\/h3>\n            \n            <p>Rekomendowane obci\u0105\u017cenia dla r\u00f3\u017cnych zakres\u00f3w powt\u00f3rze\u0144:<\/p>\n            <table class=\"result-table\">\n                <thead>\n                    <tr>\n                        <th>Powt\u00f3rzenia<\/th>\n                        <th>% 1RM<\/th>\n                        <th>Ci\u0119\u017car (kg)<\/th>\n                    <\/tr>\n                <\/thead>\n                <tbody id=\"repTable\">\n                    <!-- Tabela b\u0119dzie wype\u0142niona przez JavaScript -->\n                <\/tbody>\n            <\/table>\n        <\/div>\n    <\/section>\n\n    <script>\n        document.addEventListener('DOMContentLoaded', function() {\n            const calculateButton = document.getElementById('calculate');\n            calculateButton.addEventListener('click', calculateMaxWeight);\n            \n            function calculateMaxWeight() {\n                \/\/ Pobieranie danych z formularza\n                const weight = parseFloat(document.getElementById('weight').value);\n                const reps = parseInt(document.getElementById('reps').value);\n                const exercise = document.getElementById('exercise').value;\n                \n                if (isNaN(weight) || isNaN(reps) || weight <= 0 || reps <= 0) {\n                    alert('Prosz\u0119 wprowadzi\u0107 poprawne warto\u015bci dla ci\u0119\u017caru i powt\u00f3rze\u0144.');\n                    return;\n                }\n                \n                \/\/ Obliczanie 1RM przy u\u017cyciu formu\u0142y Brzycki\n                \/\/ Formula: 1RM = weight \u00d7 (36 \/ (37 - reps))\n                let oneRM = 0;\n                \n                if (reps === 1) {\n                    oneRM = weight; \/\/ Je\u015bli wykonano 1 powt\u00f3rzenie, to jest to ju\u017c 1RM\n                } else {\n                    \/\/ Wyb\u00f3r odpowiedniej formu\u0142y w zale\u017cno\u015bci od liczby powt\u00f3rze\u0144\n                    if (reps <= 10) {\n                        \/\/ Formu\u0142a Brzycki dla zakres\u00f3w do 10 powt\u00f3rze\u0144\n                        oneRM = weight * (36 \/ (37 - reps));\n                    } else {\n                        \/\/ Formu\u0142a Epley dla wi\u0119kszej liczby powt\u00f3rze\u0144\n                        oneRM = weight * (1 + 0.0333 * reps);\n                    }\n                }\n                \n                \/\/ Zaokr\u0105glenie do 0.5 kg\n                oneRM = Math.round(oneRM * 2) \/ 2;\n                \n                \/\/ Wy\u015bwietlanie wyniku\n                document.getElementById('oneRM').textContent = oneRM.toFixed(1) + ' kg';\n                \n                \/\/ Obliczanie rekomendowanych obci\u0105\u017ce\u0144 dla r\u00f3\u017cnych zakres\u00f3w powt\u00f3rze\u0144\n                const repRanges = [1, 2, 3, 5, 8, 10, 12, 15, 20];\n                const percentages = [1.00, 0.97, 0.94, 0.89, 0.82, 0.78, 0.73, 0.68, 0.60];\n                \n                const tableBody = document.getElementById('repTable');\n                tableBody.innerHTML = '';\n                \n                for (let i = 0; i < repRanges.length; i++) {\n                    const row = document.createElement('tr');\n                    \n                    const repCell = document.createElement('td');\n                    repCell.textContent = repRanges[i];\n                    \n                    const percentCell = document.createElement('td');\n                    percentCell.textContent = (percentages[i] * 100).toFixed(0) + '%';\n                    \n                    const weightCell = document.createElement('td');\n                    \/\/ Obliczenie i zaokr\u0105glenie ci\u0119\u017caru do 0.5 kg\n                    const repWeight = Math.round((oneRM * percentages[i]) * 2) \/ 2;\n                    weightCell.textContent = repWeight.toFixed(1) + ' kg';\n                    \n                    row.appendChild(repCell);\n                    row.appendChild(percentCell);\n                    row.appendChild(weightCell);\n                    \n                    tableBody.appendChild(row);\n                }\n                \n                \/\/ Pokazywanie sekcji z wynikami\n                document.getElementById('result').style.display = 'block';\n                \n                \/\/ Przewijanie do wynik\u00f3w\n                document.getElementById('result').scrollIntoView({behavior: 'smooth'});\n            }\n        });\n    <\/script>\n\n\n\n<br>\n\n\n\n<h2 class=\"wp-block-heading\">Kalkulator ci\u0119\u017caru maksymalnego \u2013 sprawd\u017a swoje mo\u017cliwo\u015bci!<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Dlaczego warto zna\u0107 sw\u00f3j ci\u0119\u017car maksymalny (1RM)?<\/h3>\n\n\n\n<p>Kalkulator ci\u0119\u017caru maksymalnego (1RM) to niezb\u0119dne narz\u0119dzie dla ka\u017cdego, kto trenuje si\u0142owo i chce dok\u0142adnie okre\u015bli\u0107 swoje mo\u017cliwo\u015bci. Dzi\u0119ki niemu mo\u017cesz:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Precyzyjnie obliczy\u0107 sw\u00f3j maksymalny ci\u0119\u017car na jedno powt\u00f3rzenie,<\/li>\n\n\n\n<li>Dopasowa\u0107 intensywno\u015b\u0107 treningu do swoich cel\u00f3w,<\/li>\n\n\n\n<li>Monitorowa\u0107 post\u0119py i poprawia\u0107 wyniki.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dzia\u0142a kalkulator ci\u0119\u017caru maksymalnego?<\/h3>\n\n\n\n<p>Wystarczy, \u017ce wpiszesz ci\u0119\u017car, kt\u00f3ry aktualnie podnosisz, oraz liczb\u0119 powt\u00f3rze\u0144, kt\u00f3re jeste\u015b w stanie wykona\u0107. Nasz kalkulator natychmiast oszacuje Tw\u00f3j maksymalny wynik w oparciu o sprawdzone wzory i dane zebrane od tysi\u0119cy u\u017cytkownik\u00f3w.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Zwi\u0119ksz efektywno\u015b\u0107 swoich trening\u00f3w<\/h3>\n\n\n\n<p>Znajomo\u015b\u0107 swojego 1RM pozwala skutecznie planowa\u0107 progresj\u0119 obci\u0105\u017ce\u0144, dobiera\u0107 odpowiednie zakresy powt\u00f3rze\u0144 oraz unika\u0107 przeci\u0105\u017ce\u0144, co przek\u0142ada si\u0119 na lepsze wyniki i bezpiecze\u0144stwo podczas \u0107wicze\u0144.<\/p>\n\n\n\n<p><strong>Skorzystaj z naszego kalkulatora i podno\u015b swoje wyniki na wy\u017cszy poziom!<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<style>\n.content-area {\nbackground-color: #1a1a1a;\n}\n<\/style>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>KALKULATOR CI\u0118\u017bARU MAKSYMALNEGO Kalkulator pomaga obliczy\u0107 Tw\u00f3j maksymalny ci\u0119\u017car (1RM) dla r\u00f3\u017cnych \u0107wicze\u0144 si\u0142owych oraz pokazuje rekomendowane obci\u0105\u017cenia dla r\u00f3\u017cnych zakres\u00f3w powt\u00f3rze\u0144. P\u0142e\u0107 M\u0119\u017cczyznaKobieta Wiek lat Masa cia\u0142a kg \u0106wiczenie Wyciskanie na \u0142awcePrzysiadMartwy ci\u0105gWyciskanie nad g\u0142ow\u0119Podci\u0105ganieWios\u0142owanie sztang\u0105 Ci\u0119\u017car kg Powt\u00f3rzenia Ile powt\u00f3rze\u0144 wykonujesz z podanym ci\u0119\u017carem Oblicz ci\u0119\u017car Wyniki Tw\u00f3j szacowany ci\u0119\u017car maksymalny (1RM): Rekomendowane &#8230; <a title=\"Kalkulator ci\u0119\u017caru maksymalnego\" class=\"read-more\" href=\"https:\/\/konradpodgorski.pl\/pro\/kalkulator-ciezaru-maksymalnego\/\" aria-label=\"Read more about Kalkulator ci\u0119\u017caru maksymalnego\">Dowiedz si\u0119 wi\u0119cej<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_hide_header":false,"footnotes":""},"class_list":["post-27166","page","type-page","status-publish"],"_links":{"self":[{"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/pages\/27166","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/comments?post=27166"}],"version-history":[{"count":10,"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/pages\/27166\/revisions"}],"predecessor-version":[{"id":27351,"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/pages\/27166\/revisions\/27351"}],"wp:attachment":[{"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/media?parent=27166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}