Bodybuilder Dekster Dzhekson: chirongwa kudzidzisa, anthropometric mashoko

Mukusimbisa muviri hazvirevi kuneta kuti katyamadza zvingangoita rokuchinja muviri wake pachake. Munhoroondo mutambo uyu, isu ndamboona yakawanda Titans, asi kubudirira vamwe vavo kuti guru pfungwa. Zviri pamusoro mutambi uyu, Dexter Jackson, uye munyaya ino uchadzidza zvose pamusoro background, kurovedza hurongwa uye upenyu Bodybuilder ichi chikuru pachavo.

Anthropometric date:

• Kwekuwedzera mutambi - 168 cm.
• Yemakwikwi uremu - 102 makirogiramu.
• Weight ari offseason - 108 makirogiramu.
• The Vhoriyamu biceps - 55 cm.
• Bhuku pechipfuva - 136 cm.
• Chiuno - 70 cm.

Childhood uye kuyaruka mutambi

Nzvimbo yechizvarirwo kuti "Mr. Olympia" November 25, 1969 mu Jacksonville (FL). Kubva achiri muduku, Dekster Dzhekson aifarira mitambo, paakanga akaedza pachake vakawanda maonero ake. In hwake shasha yabudirira nemigumisiro zvikuru sprinting, uye iye ataura nekubwinya kukuru mumutambo uyu. Pashure Dexter aigona kumhanya 40 metres chete mumasekonzi 4.2, riri kusvika rudzi chinyorwa. Asi zvinhu zvose zvakachinja apo Jackson akasangana rudo rwake rwokutanga vechokwadi.

mangwanani akura

Kufanana nevamwe kuyaruka vakawanda, Dexter akarota kuenda kukoreji uye mberi pane kufarira mutambo wavo. Asi hope dzake haana kuzadziswa. Musikana wake aiva nepamuviri, uye Jackson aifanira kukurumidza kutsvaka basa kutsigira mhuri yechiduku.

Future shasha akamirira mazuva akaoma, nekuti pasina dzidzo, aisagona kuwana zvakanaka uye zvakanaka akaripa mabasa uye, naizvozvo, kwedzimwe nguva nenguva zvakaoma. Asi nokukurumidza dema mutsetse muupenyu mumhanyi aitarisira, uye akamuka mubiki ari munharaunda resitorendi duku. Pasinei akaoma ezvinhu, Jackson haana kurega kuita zvemitambo. Panguva ino akatanga kufarira mukusimbisa muviri.

Kubudirira yokutanga

Banal kushaya mari haana kubvumira nomutambi kuitira munhu akarurama uye kudya zvinovaka muviri, uye kunyanya pharmacology. Pasinei neizvi, Dekster Dzhekson akakurumidza kupfeka uremu uye kubudirira nemigumisiro yakanaka pfupi zvichibvira nguva. Pashure pokuteerera zano shamwari, nomutambi akasarudza kutaura duku mutambo muviri, nekuti kare akanga refu kurota nezvazvo. Kugadzirira makwikwi akatora mavhiki matatu chete, asi panguva iyoyo, Jackson akakwanisa kuunza chimiro chayo kukukwana uye kuva mukundi yake mutambo wekutanga.

Easy kuhwina chete zvakakurudzira kuti vavariro mudiki Bodybuilder. Nechekare muna 1994, Dexter anoenda middleweight uye akunda shasha musoro ari makwikwi kwesango inoti. Gore rakatevera, akava undisputed shasha ari heavyweight kupesana ane pakati vanhuwo, uye kukunda muna 1998 muna North America mutambo anofuridzira naye, uye Dexter akasarudza kuenda nyanzvi.

Nzira Olympus

Professional pakagadzirwa nematanda haana sezvo titsigire mutambi. Hazvimbofadzi kufungidzira sei yekare Dexter Jackson vaifanira kuenda kune avo sungano rokuremekedza. Speech haana kumuisa hunokwanisa kukunda kwemakore mashanu. Panguva iyoyowo, kana uchitarisa Standings Dexter, unogona kuona kuti hazvina akawira pasi wechishanu nzvimbo, asi nokuda pose kuziva izvi hazvina kukwana. Chete Jackson akakunda League musoro muna 2002 paGungano "Grand Prix wokuEngland", vachirova Hofori akadai Dennis Dzheyms uye Chris Carmen. Pashure pokukunda akawira sezvo kubva imwe cornucopia. Munguva kubva 2003 kusvika 2008, agozviratidza ka18 muna siyana makwikwi, uye 12 vavo akava mhedziso mukundi.

basa urengarenga

Pasina mubvunzo, chinonyanya kukosha kukunda waiva shasha musoro ari makwikwi kuti nyanzvi, "Mr. Olympia - 2008". In Tournament ichi ini vaikwikwidzana naye nyeredzi Bodybuilder yakadaro Phil Heath, Toni Frimen, Dzhey Katler uye Dennis Wolf, asi vose vadarika titanium Dekster Dzhekson, kukura, kurema kwayo kwasvika kupfuura zvakanaka reshiyo nyore. No zvabuda zvishoma chaizvo kubudirira uye mutambi "Arnold Classic" makwikwi. Jackson akava mutsigiri mukuru mutambo 4 nguva: muna 2005, 2006, 2008 uye 2013.

zvino Dexter anonzi rimwe chakajeka chenyeredzi mukusimbisa muviri. Long akaendepiko mazuva apo haana mari yakakwana zvatinoda. Dexter zvino anogara guru nzira. Akavaka mutambi anobuda zvinhu rakakurumbira vagadziri, uye vana vake vana havazivi chinhu kukundikana. Kunyange zvazvo zvose chaizvo muupenyu hwake mumhuri mumakore achangodarika: mukadzi Dexter Jackson kuti, Carol, achangobva yakazara uye tichida kurarama oga. Kurambana vaviri ichigere kudare, saka pamwe zviri pfupi kusiyana.

Dekster Dzhekson. chirongwa kudzidziswa

Sezvo chero Bodybuilder Dexter nyatsoongorora monitors yayo chaiko chimiro. Akatora pachake chirongwa kudzidziswa yakanaka uye anonakidzwa kuudzawo zvakavanzika vose. Split mutambi inokamukana masikati, uye mumwe nomumwe dzakatakura imwe boka tsandanyama:

• Day 1: quadriceps.
• Day 2: kudzidza mhuru uye pectoral tsandanyama.
• 3rd Day: kuruka.
• Day 4: mutoro pamusoro hamstrings uye deltoids.
• Day 5: kushanda ari biceps uye triceps maoko uye mhuru tsandanyama.
• Day 6: zororo.

Zvinofanira kucherechedzwa kuti pashure simba neimwe kurovedza mumhanyi mubasa cardio: bhasikoro, wekusimbisa muviri kana and. Avhareji ya Kurovedza muviri - maminitsi 30. Dzimwe nomutambi haisi simbe uye vanopedza cardio kaviri pazuva, zvichida, izvi ndizvo kunomubatsira kuchengeta muviri ari inzwi yakadaro. Asi mamiriro ezvinhu Zvakasiyana, kana akasarudza uremu. Panyaya iyi mutambi achaudzwa kuti vanomboenda kusiya Kurovedza muviri.

Nokuti mumwe tsandanyama boka kunoda yakasiyana mwero mupfungwa. Maererano mutambi, nebandauko tsandanyama, shure uye chipfuva vanofanira kushanda kunze nenguva 4-6 reps por yakatarwa, uye fudzi tsandanyama uye maoko - 6-8. Cherechedzai Dekster Dzhonson anopa mhuru ake. Mune imwe nzira nomutambi akabata kusvika repetitions 30. Asi abdominal tsandanyama Bodybuilder anoda haana kuoma zvikuru, Chokwadi, kana usina zvakawandisa mafuta rukoko.

nokudzidziswa biceps

Simba uye yakanaka maoko - zvanzi kudada Dekster Dzhekson. Bodybuilder rinokoshesa zvikuru kuti elaboration pamusoro biceps uye zvinoratidza zvishomanana muviri:

• "The Hammer".
• Ups pamusoro Simulator Scott.
• Kuramba kupota.
• Exercise apo akagara.

Maererano mutambi, uremu hakusi zvichikosha kuti ushandise kana kudzidzisa biceps. Chinokosha zvikuru kupfuura kunaka muviri unongotaura. Kuti vakawanda "kunzwa" boka iri tsandanyama, nomutambi kuita rinokurudzira vachisimudza chiedza dumbbells uye pachiitwa okupedzisira kutendeukira mumakwenzi panze. nzira iyi kunoderedza tsandanyama kuti vaifanira.

Zvinyatsobuda womukati matanda biceps, mutambi anokurudzira anokwira pamusoro pabhenji tichibatsirwa Scott Ez-mutsipa: tora nhete simba nokuda projectile ari nokugara nechinzvimbo uye tensing kubaya tsandanyama, kudhonza nedanda kuti chipfuva chako. Iva nechokwadi chokuti biceps tsandanyama napo akaderedzwa pamberi ruramisa maoko. Maximize kubudirira pachiitwa ichi inogona hwakawedzera, kana nhamba repetitions kuti rakatsemuka kuva mativi matatu, uye mumwe nomumwe wavo kuita zvakafanana amplitude. Asi panguva imwe chete tisanyanyozvidya uchishandisa uremu.

A yakanaka pane yapfuura muviri kuramba kupota: agere pabhenji, regai pachako kuva zvishoma mberi, kunhonga pakona uko biceps mutoro kunonyanyisa. The vakasununguka ruoko inofanira kuzorora parutivi, uye ruoko riri kubuda ari dumbbell kurutivi uriri. Iva nechokwadi kuti musoro yaienderana pamwe nomuzongoza. Simudza goko papfudzi uye zvishoma nezvishoma kudzokera kutanga chinzvimbo.

Wemaoresa brachioradialis nepfudzi tsandanyama acharatidza kuti "Hammer." Twasu uye kuchengeta dumbbells mumhenderekedzo muviri. Zvino rave Vanokunga maoko, nokusimudza anoshongwa takabatana. Exercise kuchabatsira kuwedzera kunyatsoshanda ane mudziyo yakadai: panguva yepamusoro rokupedzisira uchidzokorora, shandurai muchanza kurutivi nechepasi uye tikwanise kudzokera shure kwake pahudyu.