Mabilis Na Band Straight Leg Deadlift

spinebackband

Matutunan kung paano gawin ang Mabilis Na Band Straight Leg Deadlift nang may tamang form at technique. Ang band exercise na ito ay pangunahing nagta-target sa iyong Spine, na may secondary emphasis sa Hamstrings, Glutes.

Paano Gawin ang Mabilis Na Band Straight Leg Deadlift

Sundin ang mga hakbang na ito para maisagawa ang Mabilis Na Band Straight Leg Deadlift nang may tamang form:

  1. 1Tumayo nang magkabukod ang mga paa sa lapad ng balikat at ilagay ang band sa paligid ng mga paa.
  2. 2Hawakan ang band nang dalawang kamay, ang mga palad ay nakaharap sa katawan, at tuwid ang mga braso.
  3. 3I-engage ang core at panatilihing may bahagyang kurba ang mga tuhod.
  4. 4Dahan-dahang yumuko sa hips, na tuwid ang likod at nakataas ang dibdib.
  5. 5Ibaba ang band patungo sa sahig habang tuwid ang mga binti.
  6. 6Sandaling huminto sa ibaba, pagkatapos ay pisiitin ang glutes at hamstrings para bumalik sa simula.
  7. 7Ulitin sa nais na bilang ng paulit-ulit. Isagawa nang may mabilis na lakas.

Mga Muscles na Ginagamit sa Mabilis Na Band Straight Leg Deadlift

Primary

spine

Secondary

hamstringsglutes

Exercise Details

Equipment
band
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Mabilis Na Band Straight Leg Deadlift?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

B

Bro Split

Abs/Core Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Mabilis Na Band Straight Leg Deadlift?

Ang Mabilis Na Band Straight Leg Deadlift ay pangunahing nagta-target sa iyong Spine. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Glutes. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Mabilis Na Band Straight Leg Deadlift?

Ang Mabilis Na Band Straight Leg Deadlift ay nangangailangan ng band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Mabilis Na Band Straight Leg Deadlift nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang magkabukod ang mga paa sa lapad ng balikat at ilagay ang band sa paligid ng mga paa. Hawakan ang band nang dalawang kamay, ang mga palad ay nakaharap sa katawan, at tuwid ang mga braso. I-engage ang core at panatilihing may bahagyang kurba ang mga tuhod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Mabilis Na Band Straight Leg Deadlift?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Mabilis Na Band Straight Leg Deadlift?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Mabilis Na Band Straight Leg Deadlift best for?

The Mabilis Na Band Straight Leg Deadlift fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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