Bodybuilder Dekster Dzhekson: horo shirin, anthropometric data

Bodybuilding ba ya samun gaji gigice mu da yiwuwar mayar da nasa jiki. A cikin tarihin wannan wasa, mun gani da yawa daga cikin Titans, amma nasarar wasu daga cikinsu yin babban alama. Shi ne game da wannan dan wasa, Dexter Jackson, da kuma a cikin wannan labarin, za ka koyi dukan game da bango, da horo da kuma tsarin sirri rayuwar wannan babban bodybuilder.

Anthropometric data:

• A ci gaba da wani dan wasa - 168 cm.
• M nauyi - 102 kg.
• Weight a offseason - 108 kg.
• A girma daga cikin biceps - 55 cm.
• A girma daga cikin kirji - 136 cm.
• Kugu - 70 cm.

Shimfiɗar jariri, da kuma samartaka dan wasa

Birthplace na "Mr. Olympia" Nuwamba 25, 1969 a Jacksonville (FL). Daga farkon yara, Dekster Dzhekson sha'awar wasanni, yayin da ya yi kokarin kansa, a da yawa daga cikin ra'ayoyi. A cikin matasa gwarzonsu ya samu babban sakamako a sprinting, kuma ya yi hasashen za a ɗaukaka mai yawa a cikin wannan wasa. Bayan Dexter iya gudu 40 mita a kawai 4.2 seconds, wanda shi ne kusan a kasa rikodin. Amma duk abin da ya canja lokacin Jackson ya sadu da farko gaskiya soyayya.

farkon adulthood

Kamar sauran matasa, Dexter mafarkin na je koleji da kuma ci gaba a can da suka fi so wasanni. Amma mafarki bai zo gaskiya. Da budurwa tana da juna biyu, da kuma Jackson ya zuwa da sauri duba ga wani aiki, don taimaka wa matasa iyali.

Future Zakaran jira wuya kwanaki, saboda ba tare da ilimi, ba ya iya samun mai kyau da kuma da-biya jobs kuma, saboda haka, ta katse lokaci-lokaci albashi. Amma nan da nan mai baki stripe a cikin rayuwar wani dan wasa ne a kan, kuma ya samu wani dafa a cikin wani karamin gida gidan cin abinci. Duk da wuya yanayi, Jackson ba ta gushe ba don shiga cikin wasanni. A lokacin da wannan lokaci ya zama sha'awar bodybuilding.

A farko nasarorin

Banal rashin kudi ba da damar da dan wasa don tabbatar da wani daidai da daidaita cin abincin nasu, kuma musamman pharmacology. Duk da wannan, Dekster Dzhekson sauri sa a kan nauyi da kuma cimma kyau kwarai da sakamakon a cikin guntu yiwu lokaci. Bayan sauraron shawarar abokai, da dan wasa yanke shawarar magana a cikin kananan gasa Bodybuilders, saboda riga ya dogon mafarkin game da shi. Shirya domin gasar dauki kawai makonni uku, amma a lokacin da lokaci, Jackson ya iya kawo da siffar zuwa kamala da kuma zama mai nasara a cikin ta farko gasar.

Easy nasara kawai spurred da burinsu na matasa bodybuilder. Tuni a cikin shekara ta 1994, Dexter ke middleweight kuma lashe gasar suna a cikin gasar daga kudancin jihohi. A shekara, ya zama undisputed zakara a cikin matakin matsakaicin nauyi rabo yana daga cikin faduwa mutane, da nasara a 1998, a Arewacin Amirka gasar yin wahayi zuwa gare shi, da kuma Dexter yanke shawarar zuwa da kwararru.

Way to Olympus

Professional podium ya ba kamar yadda taimaka na dan wasa. Yana da muni ga tunanin yadda tsohon Dexter Jackson ya je su fara gasar League. Jawabin bai kawo shi ake so nasara tsawon shekaru biyar. A lokaci guda, idan ka dubi standings Dexter, za ka iya ganin cewa shi bai taba fadi a kasa ta biyar da wuri, amma ga karbuwa a kasashen duniya na wannan bai isa ba. Kawai Jackson lashe gasar League a shekara ta 2002 a cikin "Grand Prix Ingila", ya doke Refayawa kamar Dennis Dzheyms da kuma Chris Carmen. Bayan wannan nasara fadi kamar daga wani cornucopia. A lokacin daga 2003 zuwa 2008, ya bayyana 18 sau a cikin daban-daban gasa, da kuma 12 daga cikinsu suka zama cikakkar nasara.

aiki ganiya

Lalle, mafi muhimmanci nasara ya zakara suna a cikin gasar domin kwararru, "Mr. Olympia - 2008". A wannan gasa na gasa da shi da irin wannan star bodybuilder Phil Heath, Toni Frimen, Dzhey Katler da kuma Dennis Wolf, amma duk su sauƙi bypassed titanium Dekster Dzhekson, da girma, da nauyi daga abin da suka kai mafi m rabo. Babu kasa da ban sha'awa sakamakon cimma da kuma a kan dan wasa "Arnold Classic" gasar. Jackson ya zama zakara na gasar sau 4: a shekarar 2005, 2006, 2008 da kuma 2013.

Dexter yanzu dauke daya daga cikin haske taurarin bodybuilding. Long tafi ne kwana a lõkacin da ya ba da isasshen kudi don bukatu. Dexter yanzu na zaune a cikin wani babban hanya. Gina dan wasa yadda nake alfaharin da abubuwa daga shahara designers, da yara hudu sani ba wani abu na rashin cin nasara. Ko da yake ba dukkan haka farin ciki a cikin rayuwar iyali a 'yan shekarun: Dexter Jackson matar, Carol, kwanan nan cushe up da kuma mayar da su zama kai kadai. Divorce kamar wata ya ba tukuna yi, don haka watakila yana da kawai wucin gadi da bambance-bambance.

Dekster Dzhekson. A horo shirin

Kamar yadda wani bodybuilder Dexter hankali na sa ido ta jiki form. Ya dauki ga kansa manufa horo shirin da a kai raba asirin da kowa da kowa. Tsaga dan wasa da aka raba da rana, kuma kowane daya loaded tare da wani rukuni na tsokoki:

• Rana 1: quadriceps.
• Rana 2: nazarin maraƙi kuma pectoral tsokoki.
• 3rd Day: juya.
• Rana 4: load a kan hamstrings da deltoids.
• Rãnar 5: aiki da biceps da triceps hannuwansu da maraƙi tsokoki.
• Rana 6: hutawa.

Ya kamata kuma a lura da cewa, bayan kowace karfin horar da wani dan wasa da aka tsunduma a cardio: bike, na'urar motsa jiki, ko stepper. A talakawan duration na aerobic motsa jiki - 30 minutes. Wani lokaci dan wasa ne ba m, kuma ku ciyar cardio sau biyu a rana, watakila, wannan shi ne abin da taimaka masa ya ci gaba da jiki a cikin irin wannan sautin. Amma halin da ake ciki ne quite kishiyar, idan ka yanke shawarar samun nauyi. A wannan yanayin da dan wasa an rika dan lokaci bari aerobic motsa jiki.

Ga kowane tsoka kungiyar na bukatar wani daban-daban mataki na danniya. Bisa ga dan wasa, da cinya tsokoki, da baya da kuma kirji kamata aiki fita a 4-6 reps da sa, da kafada tsokoki da hannuwanku - 6-8. Musamman da hankali Dekster Dzhonson ya bãyar da 'yan maruƙa. A daya m da dan wasa rike har zuwa 30 maimaitawar. Amma na ciki tsokoki bodybuilder yayi ba sosai iri, ba shakka, idan ba ka da wuce haddi mai Layer.

horo biceps

Iko da kuma kyakkyawan hannuwa - wannan shi ne abin da na iya zama alfahari da Dekster Dzhekson. Bodybuilder dora muhimmanci ga elaboration na biceps kuma Highlights 'yan ainihin darussan:

• "A guduma".
• Ups a kan na'urar kwaikwayo Scott.
• Dabzar rubucen.
• Motsa jiki yayin da zaune.

Bisa ga dan wasa, da nauyi ne ba haka muhimmanci da ka yi amfani da lokacin da horar biceps. Far fi muhimmanci fiye da ingancin motsa jiki yi. Don sa mafi "ji" wannan rukuni na tsokoki, da dan wasa tabuka ya bayar da shawarar dagawa haske dumbbells da kuma motsa jiki a wasan karshe kunna goga waje. Wannan dabara ta rage tsoka ga iyakar.

Don aiki fitar da ciki bim biceps, dan wasa ya bada shawarar hawa a kan benci da taimakon Scott Ez-wuyansa: dauki wani kunkuntar riko ga dako a zaune wuri, kuma tensing manufa tsoka, ja da bar zuwa ga kirji. Tabbatar cewa biceps tsokoki kamar yadda zai yiwu rage kafin daidaita makamai. Kara da tasiri na wannan darasi za a iya ƙara, idan yawan maimaitawar zuwa raba cikin sassa uku kuma kowane daga cikinsu yi wannan mawadãta. Amma a lokaci guda kauce wa wuce kima aiki nauyi.

A madadin mai kyau zuwa baya motsa jiki ne da mayar da hankali rubucen: zaune a benci, bari da kanka zama kadan a gaba, daukana up cikin kwana a da biceps kaya ne iyakar. The free hannu ya kamata a Allaha a gefe, da kuma hannu ne a mike tare da wani dumbbell ga kasan. Tabbatar cewa shugaban yana cikin layi tare da kashin baya. Bar harsashi kafada da sannu a hankali komawa zuwa fara matsayi.

Bayani dalla-dalla brachioradialis da kafada tsokoki zai motsa jiki "da guduma." Tsaya a mike kuma ci gaba da dumbbells tare da jiki. Yanzu alternately tanƙwara makamai, dagawa da bawo a kafada. Motsa jiki zai taimaka wajen kara yadda ya dace da irin wannan na'urar: a ganiya na karshe maimaitawa, kunna dabino zuwa kasa da kuma a cikin wani wuri in koma ga cinya.