Wayohlala Dekster Dzhekson: Inkqubo yoqeqesho, idatha anthropometric

Abanxibe impahla ayilufumani kukudinwa mangaza kusinika ithuba lokuguqula umzimba wakhe. Kwimbali lo mdlalo, siyibonile ezininzi Titans, kodwa impumelelo abanye babo babe nesimilo olukhulu. Oku ngale imbaleki, Dexter Jackson, kwaye kweli nqaku uza kufunda zonke ngasemva, iinkqubo zoqeqesho kunye nobomi lalo nenye indoda enkulu.

data Anthropometric:

• Ukukhula womdlali - 168 cm.
• ubunzima uKhuphiswano - 102 kg.
• Weight kwi offseason - 108 kg.
• Umthamo we izo- - 55 cm.
• Umthamo we esifubeni - 136 cm.
• Wedini - 70 cm.

Esakhula mbaleki

Kuzalwa "UMnu Olympia" November 25, 1969 ngo Jacksonville (FL). Ukususela kwasebuntwaneni ekuqaleni, Dekster Dzhekson wayenomdla kwezemidlalo, ngoxa yena wazama ngokwakhe ezininzi iimbono zakhe. Ebutsheni bakhe intshatsheli sele iphumelele iziphumo enkulu kwimidyarho, yaye kwangaphambili uzuko enkulu kulo mdlalo. Emva Dexter uphelelwa 40 eemitha kwimizuzwana nje 4.2, eseyiphantse irekhodi yelizwe ngokubanzi. Kodwa yonke into yatshintsha xa Jackson wadibana uthando lwakhe lokuqala okwenyaniso.

abantu abadala

Njengolunye ulutsha ezininzi, Dexter waphupha ukuya ekholejini senze khona abawuthandayo. Kodwa amaphupha akhe zange kube njalo. intombi ikhulelwe, kunye uJackson kwafuneka ukukhangela ngokukhawuleza ukuba umsebenzi ukuxhasa intsapho oselula.

Intshatsheli elizayo Walinda iintsuku ezinzima, kuba ngaphandle kwimfundo, wayengakwazi ukufumana imisebenzi elungileyo kakuhle abahlawulwa, ke ngoko, oluphazanyiswa unomvuzo ngamaxesha. Kodwa kungekudala umvumbo ezimnyama kubomi womdlali waphela, waza wafumana umpheki kwindawo yokutyela encinane yasekuhlaleni. Nangona iimeko ezinzima, Jackson akazange ayeke ukuba nenxaxheba kwezemidlalo. Yaba ngeli xesha waba nomdla abanxibe impahla.

Impumelelo kuqala

ukungabi Banal kwemali akazange avumele womdlali ukuqinisekisa ukutya echanekileyo elungeleleneyo, kwaye ingakumbi Pharmacology. Ngaphandle koku, Dekster Dzhekson ngokukhawuleza nxiba ubunzima kunye zafumana iziphumo ezigqwesileyo xesha lifutshane kangangoko kunokwenzeka. Emva kokuphulaphula icebiso abahlobo, womdlali wagqiba ukuthetha ngendlela bodybuilders ezincinane tumente, kuba wayesele kudala waphupha ngayo. Ukulungiselela ukhuphiswano wathabatha iiveki ezintathu kuphela, kodwa ngelo xesha, uJackson wakwazi ukuba imilo yayo bafezeke yaye babe ziintshatsheli idlala yakhe yokuqala.

win Easy ingqondo kuphela enamabhongo nenye oselula. Sele 1994, Dexter iya middleweight waza waphumelela isihloko intshatsheli kukhuphiswano lwe ithi esemazantsi. Kunyaka olandelayo, waba yintshatsheli ekuzibonakaliseni kwicandelo heavyweight uye phakathi babantu, kwaye uloyiso ka-1998 kwi-North American tumente usenza kuye, yaye Dexter wagqiba ukuya iingcali.

Indlela eya Olympus

olunophawu Professional akazange ukumxhasa yembaleki. Kunzima ukuba nomfanekiso endala indlela Dexter Jackson kwafuneka ukuba aye Isihloko sokuqala league. Speech akazange eze kuye uloyiso kangangeminyaka emihlanu. Ngelo xesha, ukuba ukhangela ekumeni Dexter, ungabona ukuba zange yawa ngezantsi kwindawo yesihlanu, kodwa ngengqwalasela ehlabathini oko akwanelanga. Jackson kuphela iphumelele isihloko league ngo-2002 kwi "Grand Prix of England", zibetha iingxilimbela ezifana Dennis Dzheyms noChris Carmen. Emva koko loyiso yawa ukususela a cornucopia. Kweli xesha ukususela ngo-2003 ukuya ku-2008, yena livela izihlandlo ezili-18 kukhuphiswano ezahlukeneyo, yaye-12 kubo baba eliphumelelayo epheleleyo.

peak career

Alithandabuzeki elokuba, uloyiso ebalulekileyo isihloko intshatsheli kukhuphiswano iingcali, "UMnu Olympia - 2008". Kule midlalo nendandikhuphisana naye onjalo nenye star Phil Heath, Toni Frimen, Dzhey Katler kunye Dennis Ngcuka, kodwa bonke bephela ngokulula baphula titanium Dekster Dzhekson, ukukhula, ubunzima baye umlinganiselo kuFeliks. Akukho ziphumo ngaphantsi encomekayo iphunyelelwe kwaye kwi yembaleki "Arnold Classic" ukhuphiswano. Jackson waba yintshatsheli amaxesha tumente 4: ngo-2005, 2006, 2008 no-2013.

Dexter ngoku ingqalelo omnye iinkwenkwezi ezikhanya ngayo abanxibe impahla. Long sisaba imihla xa engazange abe nemali eyaneleyo ukuze eziyimfuneko. Ngoku Dexter uphila ngendlela enkulu. kwimbaleki yakhiwe ugcwele izinto abayili edumileyo, kunye nabantwana bakhe abane awuyazi into ukusilela. Nangona bonke ndonwabe kangaka ebomini intsapho yakhe kwiminyaka yakutshanje: umfazi Dexter Jackson kaThixo, UCarol, kutshanje sipakisha silungise- yaye wafudukela uhlala wedwa. Uqhawulo isibini sele kodwa bafaka, ngoko mhlawumbi umahluko nje yexeshana.

Dekster Dzhekson. Inkqubo yoqeqesho

Njengoko naliphi nenye Dexter ijonga ngenyameko uhlobo ebonakalayo. Yena wazithabathela inkqubo yoqeqesho efanelekileyo noxelela ezifihlakeleyo wonke. umdlali Yahlula wahlulelene emini, kwaye elowo nalowo zithwele neqela elithile izihlunu:

• Usuku 1: quadriceps.
• Usuku 2: Ukufunda ithole kunye pectoral kwizihlunu.
• Usuku 3: Ihlole.
• Usuku 4: umthwalo kwi hamstrings kunye deltoids.
• Usuku 5: ukusebenza le izo- kunye esineendidi izandla kunye nezihlunu ithole.
• Usuku 6: ukuphumla.

Kufuneka kuqatshelwe ukuba emva kokuba amandla ngamnye ukuqeqesha imbaleki libandakanywe Cardio: ibhayisekile, obuqinileyo naabo ababathandayo okanye stepper. I-avareji Ixesha umthambo aerobic - imizuzu engama-30. Ngamanye amaxesha womdlali ayikho wonqena tirhisa Cardio kabini ngemini, mhlawumbi, le nto inceda ukuba ukugcina umzimba isandi esinjalo. Kodwa ke imeko babotshwe izandla neenyawo, ukuba uthe wagqiba ukuba mkhulu. Kulo mzekelo womdlali luyacetyiswa ukuba bashiye umthambo aerobic okwethutyana.

Kuba iqela kwemisipha ngalinye kufuna iqondo eyahlukileyo uxinezeleko. Ngokutsho yembaleki, izihlunu ethangeni, emva kunye nesifuba kufuneka asebenze iphume nabameli 4-6 iseti nganye, kunye nezihlunu negxalaba kunye nezandla - 6-8. ingqalelo ekhethekileyo Dekster Dzhonson unika amathole ayo. Xa indlela elinye nomdlali uphakamisa ukuba koboniso lwe-30. Kodwa izihlunu esiswini nenye inikela na uhlobo okungaka, Kakade ke, ukuba awunayo kwemfuneko fat umaleko.

uqeqesho zomfana

izandla enamandla kwaye mhle - lo nto ke ukuba neqhayiya Dekster Dzhekson. Wayohlala likubona kubaluleke kakhulu lokufundiswa izo- kubabaze esebenzisa ezilula ezimbalwa:

• "I Hammer".
• Ups lo mshini Scott.
• ups wamandla.
• Bonisani ehleli.

Ngokutsho yembaleki, ubunzima ayibalulekanga kakhulu ukuba usebenzise xa beqeqesha zomfana. Ibaluleke ngaphezu umgangatho ukusebenza. Ukwenza kakhulu "ukuva 'eli qela izihlunu, womdlali baqhube icebisa ukuba uphakamisa dumbbells ukukhanya umthambo kwi wokugqibela Tyhila brush ngaphandle. Le ndlela kunciphisa umsipha ubuninzi.

Ukuze isebenze i izo- Imiqadi lwangaphakathi, kwimbaleki icebisa ekhwela kwi kwesitulo ngoncedo Scott EZ-intamo: thatha ibambelele emxinwa ukuba projectile kwindawo ekuhlaleni kunye ubani eqinisa izihlunu wetekeni, ukutsala ibar esifubeni sakho. Qinisekisa ukuba izihlunu zomfana kangangoko kunokwenzeka kuncitshiswa phambi kuzityeneneza iingalo. Ukwandisa ukusebenza kwalo msebenzi wande, ukuba inani kophindo ukwahlula ube zahlulo zithathu yaye ngamnye kubo enze awo efanayo. Kodwa kwangaxeshanye ukuphepha ngokugqithiseleyo ubunzima yokusebenza.

A okunye okuhle lo msebenzi edlulileyo amahla kanzulu: ehleli phezu kwesitulo, makhe wena ube phambili umganyana, ukuchola-engile apho umthwalo zomfana kuyachuma. Ingalo free kufuneka ziphumle ecaleni, kwaye ingalo ithe tye kunye dumbbell ukuya emgangathweni. Qinisekisa ukuba intloko yayihambelana kwalapho. Phakamisa igxalaba iqokobhe ngokucotha abuyele sikhundla iqala.

Indumezulu brachioradialis negxalaba imisipha sibonise "Hammer." Yima nkqo uze ugcine dumbbells ecaleni umzimba. Ngoku yanjalo agobe iingalo, ephakamisa kweqokobhe linye. Msebenzi uza kunceda ukuba kwandisa ukusebenza kwisixhobo eso; kwi kwincopho phindo lokugqibela, vula entendeni ukuya ezantsi kwaye abe nako ukubuyela emva ethangeni lakhe.