Bodybuilder Dekster Dzhekson: iprogramme, idatha anthropometric

Ukwakha umzimba engakutholi ukhathele zisimangalise benethuba aguqulayo umzimba wayo siqu. Emlandweni walo mdlalo, sibone eziningi Titans, kodwa impumelelo ezinye zazo wenze okuvelayo. Kuyinto ngalokhu umsubathi, Dexter Jackson, futhi lesi sihloko uzofunda konke mayelana ngemuva, ukuqeqeshwa izinhlelo kanye ukuphila komuntu lokhu bodybuilder okukhulu.

idatha Anthropometric:

• Kukhula nomsubathi - 168 cm.
• isisindo Competitive - 102 kg.
• Isisindo ku offseason - 108 kg.
• Umthamo we-biceps - 55 cm.
• Umthamo esifubeni - 136 cm.
• Waist - 70 cm.

Esakhula umsubathi

Kwazalelwa "Mnu Olympia" 25 Novemba 1969 e Jacksonville (FL). Kusukela zisencane, Dekster Dzhekson wayenesithakazelo ezemidlalo, kuyilapho wazama yena eziningi imibono yakhe. Lapho esemusha iqhawe uzuze imiphumela okukhulu ukugijima, futhi ebikezela inkazimulo enkulu kulo mdlalo. Ngemva Dexter ikwazi 40 amamitha ngemizuzwana 4.2 nje, okuyinto cishe irekhodi kazwelonke. Kodwa konke kwashintsha lapho Jackson uhlangane uthando ayenalo ekuqaleni kweqiniso.

zokuba umuntu omdala ekuseni

Njengezinye izingane, Dexter ngiphuphe zokuya ekolishi futhi uqhubeke lapho abawuthandayo. Kodwa amaphupho akhe akuzange kube njalo. Intombi yakhe ikhulelwe, uJackson kwadingeka ukuba asheshe abheke umsebenzi ukondla umkhaya abasha.

iqhawe Ikusasa ulinde izinsuku ezingu-nzima, ngoba ngaphandle imfundo, akakwazanga ukuthola imisebenzi emihle futhi abaholelwa kahle, ngakho-ke, iphazanyiswe nomholo gqwa. Kodwa ngokushesha umugqa omnyama emphilweni nomsubathi wayephezu, yabona umpheki endaweni yokudlela amancane wendawo. Naphezu kwezimo ezinzima, Jackson akazange adele ukulinga sihlanganyele emidlalweni. Kwakuphakathi nalesi sikhathi waba nesithakazelo sawo esiningi.

I impumelelo lokuqala

yokuntuleka banal kwezimali akazange avumele umsubathi ukuqinisekisa ukudla lesifanele nangokulinganisela, futhi ikakhulukazi kwemithi. Naphezu kwakho konke lokhu, Dekster Dzhekson ukubeka ngokushesha isisindo futhi zathola imiphumela emihle kakhulu e esikhathini esifishane. Ngemva kokulalela iseluleko abangane, lo msubathi wanquma ukukhuluma ngendlela bodybuilders encane mqhudelwano, ngoba kakade okwase kuyisikhathi eside ngiphupha ngakho. Ilungiselela mncintiswano yayithatha amasonto amathathu kuphela, kodwa ngaleso sikhathi, Jackson ngakwazi ukuletha ezakheke ekupheleleni futhi abe winner umncintiswano wakhe wokuqala.

win lula kuphela zagxila izifiso of wayohlala abasha. Kakade ngo-1994, Dexter iya middleweight futhi ngek isihloko iqhawe emncintiswaneni we uthi eningizimu. Ngonyaka olandelayo, waba ingqwele ongenambangi division sosondonzima has phakathi abantu abavamile, futhi ukunqoba ngo-1998 kulo mqhudelwano wase-North America uphefumulela kuye, futhi Dexter watimisela kuya ochwepheshe.

Nazo-Olympus

yesikhulumi Professional kwakungelona awusekele umsubathi. Kunzima ukucabanga ukuthi izinto ezindala Dexter 'uJackson kwadingeka ukuya isihloko yabo yokuqala league. Inkulumo akuzange kumlethele ukunqoba oyifunayo iminyaka emihlanu. Ngesikhathi esifanayo, uma ubheka Ukuma Dexter, ungabona ukuthi ungalokothi wawa ngezansi isikhundla lesihlanu, kodwa ukuqashelwa emhlabeni wonke lokhu kwakungenele. Jackson kuphela iwine isicoco lwentsha 2002 eMhlanganweni 'Grand Prix of England ", zishaya imidondoshiya ezifana Dennis Dzheyms Chris uCarmen. Ngemva kwalokho ukunqoba ngawa njengokungathi kusuka a Cornucopia. Esikhathini kusuka 2003 kuya 2008, livela izikhathi 18 imincintiswano ehlukahlukene, futhi 12 kubo baba winner ngokuphelele.

umsebenzi isiqongo

Ngokungangabazeki, impi ebalulekile kakhulu kwaba isihloko iqhawe emncintiswaneni for ochwepheshe, "Mnu Olympia - 2008". Kulesi mqhudelwano mina ligcwaliswe naye wayohlala inkanyezi esinjalo Phil Heath, Toni Frimen, Dzhey Katler noDennis Wolf, kodwa bonke indiva kalula titanium Dekster Dzhekson, ukukhula, isisindo okuyinto Usufike isilinganiso ukuzenza athandeke. Ayikho imiphumela kancane umxhwele yafinyelelwa futhi phezu womsubathi "Arnold Classic" umncintiswano. Jackson baba iqhawe izikhathi mqhudelwano 4: ngo-2005, 2006, 2008 no-2013.

manje Dexter ubhekwa izinkanyezi ezikhanya sawo esiningi. Long Sezadlula izinsuku lapho akazange abe imali eyanele izidingo. Dexter manje uhlala ngendlela enkulu. Umsubathi eyakhelwe Echichima izinto abaklami abadumile, nezingane zakhe ezine anazi lutho ukwehluleka. Nakuba kungezona zonke ujabule ngakho ekuphileni komkhaya wakhe eminyakeni yamuva: unkosikazi Dexter Jackson, uCarol, muva aqoqa izinto zawo bashukumiseleka ukuba baphile sodwa. Isehlukaniso ambalwa ongakabi sigcwalisiwe, ngakho mhlawumbe kungcono umehluko nje yesikhashana.

Dekster Dzhekson. Uhlelo ukuqeqeshwa

Njengoba noma yimuphi bodybuilder Dexter uqaphe ngokucophelela injalo ngokomzimba. Wathatha yena uhlelo ekahle ukuqeqeshwa futhi uyawuthanda ukwabelana izimfihlo nawo wonke umuntu. Umsubathi Split lihlukaniswe emini, futhi ngamunye ukulayishwa neqembu elithile imisipha:

• Usuku 1: quadriceps.
• Usuku 2: Ucwaningo lwe-imisipha ithole pectoral.
• 3rd Usuku: spin.
• Usuku 4: umthwalo phezu hamstrings futhi deltoids.
• Usuku 5: ukusebenza lo biceps futhi triceps izandla nemisipha ithole.
• Usuku 6: ukuphumula.

Kufanele kuphawulwe ukuthi ngemva amandla ngamunye ukuqeqesha nomsubathi waziphatha cardio: bike, Isigayo noma stepper. Isikhathi isilinganiso ukuzivocavoca - imizuzu engu-30. Ngezinye izikhathi lo msubathi akuyona lazy futhi bachitha cardio kabili ngosuku, mhlawumbe, yilokhu emsiza ukuba ugcine umzimba ngendlela ithoni ezinjalo. Kodwa isimo amaqiniso abonisa okuphambene, uma unqume isisindo. Kulokhu lo msubathi uyayalwa ukulahla ukuzivocavoca okwesikhashana.

Ukuze iqembu umsipha ngamunye kudinga ngezinga ezahlukene ukucindezeleka. Ngokwe-athlete, imisipha senyonga emuva nasesifubeni kufanele zifezeke at 4-6 rep isethi ngayinye, kanti nemisipha ehlombe izandla - 6-8. Ngokukhethekile Dekster Dzhonson unika amathole akhe. Kokunye indlela lo msubathi uphakamisa 30 ezinikezwa. Kodwa imisipha besisu bodybuilder akagcini uhlobo kangaka, yebo, uma ungenayo yamafutha amaningi ungqimba.

ukuqeqeshwa biceps

izandla Yamandla amahle - yilokhu bangaziqhayisa Dekster Dzhekson. Bodybuilder inamathela kubaluleke kakhulu kwenaba we biceps futhi iqokomisa umzimba ezimbalwa eziyisisekelo:

• "The Hammer".
• Ups Simulator Scott.
• ups kanzulu.
• Ukuzivocavoca ngesikhathi ehlezi.

Ngokwe-athlete, isisindo akubalulekile kangako ukuthi usebenzise lapho beqeqesha biceps. Ibaluleke kakhulu ngaphezu izinga umsebenzi ukusebenza. Ukuze wenze okungcono kakhulu "ukuzwa" leli qembu imisipha, lo msubathi uyenzele incoma ephakamisa ukukhanya dumbbells nokuvivinya umzimba kowamanqamu vula ibhulashi ngaphandle. Le nqubo kunciphisa kwemisipha ukuze esiphezulu.

Ukuze benze uhlelo lokusetshenziswa yangaphakathi imishayo biceps, umsubathi uncoma okhuphukela ebhentshini ngosizo Scott EZ-entanyeni: ukuthatha ukubamba ewumngcingo ngokuba projectile esimweni ukuhlala tensing imisipha target, ukudonsa ibha nesifuba. Qinisekisa ukuthi imisipha biceps ngangokunokwenzeka encishisiwe phambi qondanisa izingalo. Khulisa ukuphumelela kwalesi umsebenzi zingandiswa, uma inani ezinikezwa ukuze waqhekeka waba izingxenye ezintathu futhi ngamunye kubo enze amplitude efanayo. Kodwa ngesikhathi esifanayo gwema ngokweqile yokusebenza isisindo.

A ehlukile enhle kuya umsebenzi odlule kukhona ups kanzulu: ehlezi ebhentshini, ake ngokwakho ube phambili kancane, ngiphakamisa engela lapho umthwalo biceps kuyinto esiphezulu. Ingalo khulula kufanele uhlezi ohlangothini, lengalo iqondile nge dumbbell bubheke phansi. Qinisekisa ukuthi ikhanda lalivumelana yomgogodla. Phakamisa igobolondo ehlombe kancane ubuyele isikhundla ukuqala.

brachioradialis nesiphanga yokubukisa imisipha sibonise "Hammer." Yimani niqonde futhi ugcine dumbbells kanye umzimba. Manje yanjalo agobe izingalo, oqeda amagobolondo nehlombe. Ukuzivocavoca kuzosiza ukwandisa nekusebenta thuluzi: at esiqongweni ukuphindaphindwa zokugcina, ujike entendeni maqondana phansi futhi esimweni ukubuyela emuva yenyonga yakhe.