Bodybuilder Dekster Dzhekson: maphunziro pulogalamu, deta anthropometric

Ojambula satopa Timasangalalanso ndi kuthekera yosintha thupi lake. Mu mbiri ya mpira, ife taziwona zambiri za Titans, koma bwino ena mwa iwo kudzionetsa kwambiri. Ndi za wothamanga ichi, Dexter Jackson, ndipo m'nkhani ino mudzaphunzira zonse za maziko, kachitidwe maphunziro ndi moyo wa bodybuilder chachikulu ichi.

deta Anthropometric:

• Kukula kwa maseŵero - 168 cm.
• Mpikisano kulemera - makilogalamu 102.
• Kulemera mu offseason wa - 108 makilogalamu.
• Voliyumu ya kukongola kwa - 55 cm.
• Voliyumu ya chifuwa - 136 cm.
• M'chiuno - 70 cm.

Childhood ndi unyamata wothamanga

Adzabadwira "Bambo Olympia" November 25, 1969 mu Jacksonville (FL). Kuyambira ali wakhanda, Dekster Dzhekson anali kuchita masewera, pamene iye anayesa ambiri maganizo ake. Mu unyamata wake ngwazi yapindula lalikulu sprinting, ndipo iye analosera ulemerero waukulu mpira. Pambuyo Dexter angathamange mamita 40 masekondi 4.2 umene ndi pafupifupi mbiri dziko. Koma zinthu zinasintha pamene Jackson anakumana chikondi chake choyamba chenicheni.

oyambirira akula

Monga achinyamata ena ambiri, Dexter akulakalaka kupita ku koleji komweko masewera enaake. Koma maloto ake sizichitika. Chibwenzi chake anali ndi mimba, ndipo Jackson anali mwamsanga kuyang'ana ntchito kusamalira banja wamng'ono.

ngwazi tsogolo anadikira masiku zovuta, chifukwa popanda maphunziro, iye sankakhoza kupeza ntchito yabwino komanso kulipira Choncho, mawu zasungidwa nthawi. Koma posakhalitsa lamizeremizere wakuda mu moyo wa maseŵero anali, ndipo iye ali ndi wodziwa kuphika mu odyera waung'ono wa kumeneku. Ngakhale yovuta Jackson sinathe kuchita masewera. Inali nthawi imeneyi anayamba chidwi ojambula.

The kupambana loyamba

Banal kusowa ndalama sanalole wothamanga kuonetsetsa bwino ndi moyenera zakudya, makamaka mankhwala. Ngakhale izi, Dekster Dzhekson msanga anenepa ndipo zimatheka zotsatira zabwino mu nthawi yaifupi zotheka. Pambuyo pomvetsera malangizo a amzanga, wothamanga anaganiza kulankhula kakang'ono bodybuilders mpikisano, chifukwa kale kuti kwa nthawi yaitali analota za izo. Kukonzekera mpikisano anatenga milungu itatu yokha, koma pa nthawi imeneyo, Jackson kutha mawonekedwe ake ku ungwiro ndi kukhala wopambana mu ndime yake yoyamba.

Nkhata Easy kutero kokha zokhumba za bodybuilder wamng'ono. Kale mu 1994, Dexter amapita ku middleweight ndipo anapambana mutu ngwazi mu mpikisano wa maiko akummwera. Chaka chotsatira, iye anakhala yamphamvu ngwazi mu magawano woposa onse ali pakati pa anthu wamba ndi chigonjetso mu 1998 mu ndime North America cholinga iye, ndipo Dexter zopita ku akatswiri a.

Njira Olympus

Professional olankhulira sanali kuthandiza wochita mpikisano. Icho chiri choyipa kuona mmene akale Dexter Jackson kupita ku mutu wawo woyamba mgwirizano. Kulankhula simunabwere naye chigonjetso anafuna zaka zisanu. Pa nthawi yomweyo, ngati inu mutayang'ana pa mundime Dexter, mukhoza kuona kuti siinagwe pansipa malo wachisanu, koma kuzindikira padziko lonse lino sikunali kokwanira. Only Jackson anapambana mutu mgwirizano mu 2002 pa "Grand Prix la England" akudziguguda zimphona monga Dennis Dzheyms ndi Chris Carmen. Pambuyo chigonjetso anagwa kuchokera cornucopia a. Mu nthawi kuchokera 2003 mpaka 2008, iye akupezeka maulendo 18 pa mpikisano osiyanasiyana, ndipo 12 a iwo anakhala wopambana mtheradi.

ntchito pachimake

Mosakayikira, chigonjetso kwambiri unali mutu ngwazi mu mpikisano akatswiri, "Bambo Olympia - 2008". Mu ndime iyi ine ankalimbana ndi iye ndi nyenyezi bodybuilder Phil Heath, Toni Frimen, Dzhey Katler ndi Dennis Wolf, koma onse mosavuta molambalala titaniyamu Dekster Dzhekson, kukula, kulemera kwa amene anafika chiŵerengero yabwino kwambiri. Palibe zotsatira zochepa chidwi akwaniritsa ndi wochita mpikisano "Arnold Classic" mpikisano. Jackson anakhala ngwazi za nthawi ndime 4: Mu 2005, 2006, 2008 ndi 2013.

Dexter tsopano chimodzi cha nyenyezi yowala kwambiri ojambula. Long atapita masiku pamene iye analibe ndalama zokwanira zofunika. Dexter tsopano akukhala njira chachikulu. Anamanga wothamanga akuphulikira ndi zinthu okonza wotchuka, ndipo ana ake anayi sitikudziwa chirichonse kulephera. Ngakhale kuti si onse wokondwa mu moyo wake wabanja zisakuyenda: mkazi Dexter Jackson, Carol, posachedwapa odzaza ndi anasamukira ku moyo nokha. Chilekano banja sanabadwe akadandaule, kapena kuti kusiyana atha posachedwapa.

Dekster Dzhekson. pulogalamu maphunziro

Monga bodybuilder aliyense Dexter mosamala oyang'anira mawonekedwe thupi. Iye anatenga yekha pulogalamu maphunziro abwino ndipo amasangalala kuuza zinsinsi aliyense. Gawa wothamanga lagawidwa ndi tsiku, ndipo aliyense yodzaza ndi gulu lina la minofu:

• Tsiku 1: quadriceps.
• Tsiku 2: kuphunzira ng'ombe ndi pectoral minofu.
• Tsiku 3: sapota.
• Tsiku 4: katundu pa hamstrings ndi deltoids.
• Tsiku 5: ntchito ya kukongola ndi triceps manja ndi minofu ng'ombe.
• Tsiku 6: mpumulo.

Iwo ayenera kukumbukira kuti nthawi iliyonse mphamvu kuphunzitsa ndi wothamanga ali chinkhoswe mu cardio: njinga, matayala kapena stepper. Kutalika pafupifupi zolimbitsa thupi aerobic - mphindi 30. Nthawi zina wothamanga si waulesi ndi kuthera cardio kawiri patsiku, mwina, ichi ndi chimene zimamuthandiza kuti asunge thupi ngati kamvekedwe. Koma zinthu sizitero, ngati wasankha kunenepa. Pankhaniyi wothamanga akulangizidwa kusiya mongoyembekezera masewera olimbitsa thupi.

Kwa gulu lirilonse minofu kumafuna digiri osiyanasiyana nkhawa. Malinga ndi wochita mpikisano, ndi ntchafu minofu, mmbuyo ndi chifuwa ayenera ntchito pa reps 4-6 pa akonzedwa, ndi akatumba phewa ndi manja - 6-8. Makamaka tcheru Dekster Dzhonson amapereka ng'ombe wake. Mu njira imodzi ya wothamanga akunyamula 30 kubwereza. Koma minofu m'mimba bodybuilder amapereka osati mavuto kwambiri, ndithudi, ngati inu mulibe owonjezera wosanjikiza mafuta.

kukongola maphunziro

Amphamvu ndi wokongola manja - izi ndi zimene ayenera kunyadira Dekster Dzhekson. Bodybuilder amamangirira zofunika kwambiri kwa elaboration za kukongola ndi zikutsindika ochepa Zochita zikuluzikulu:

• "The Hammer".
• Zabwino pa pulogalamu yoyeseza Scott.
• Loyesayesa akuluakulu.
• Chitani atakhala.

Malinga ndi wochita mpikisano, kulemera si koposa ntchito pamene kuphunzitsa kukongola. Chofunika kwambiri kuposa ubwino wa ntchito thupi. Kuti kwambiri "kumva" gulu la minofu ya wothamanga anachita amalimbikitsa kukweza kuwala dumbbells kuchita masewera olimbitsa thupi mu chomaliza kutembenukira burashi kunja. Njira imeneyi amachepetsa minofu kwa pazipita lapansi.

Zikwaniritsidwe mkati matabwa kukongola, wothamanga akuonetsa akutsikira pa benchi mothandizidwa ndi Scott Ezekieli-khosi: kutenga nsinga yopapatiza kwa projectile mu malo wakhala ndi tensing chandamale minofu, kukokera kapamwamba m'chifuwa chanu. Onetsetsani kuti minofu kukongola mmene ndingathere kuchepetsedwa pamaso limbitsani manja. Azipeza mphamvu ya Margolis Wheel akhoza zochuluka, ngati chiwerengero cha kubwereza kwa unagawika zigawo zitatu ndipo aliyense wa iwo kuchita matalikidwe chomwecho. Koma nthawi yomweyo kupewa kwambiri opaleshoni kulemera.

A njira yabwino kuchita loyamba kuikapo maganizo zokwera: atakhala pa benchi, tiyeni nokha kukhala patsogolo pang'ono, kutola mbali pa zimene katundu kukongola ndi pazipita. Mkono ufulu ayenera tikupumula pa mbali, ndi dzanja ndi molunjika ndi dumbbell kwa pansi. Onetsetsani kuti mutu anali mu mzere ndi msana. Kwezani chipolopolo phewa ndi pang'onopang'ono kubwerera ku malo kuyambira.

Amange brachioradialis ndi phewa minofu ndi "ndi Hammer." Kudzongoka ndi kusunga dumbbells pamodzi thupi. Tsopano alternately kupinda manja, kukweza zipolopolo azikwaniritsa. Chitani chingatithandize kuwonjezera dzuwa la chipangizo chotero: pa nsonga ya kubwerezabwereza otsiriza, kutembenuzira kanjedza cha pansi ndi oyenera asabwere ntchafu yake.