Calisthenics Workouts for Back #calisthenicsworkout #shortsvide...

Calisthenics Workouts for Back

Calisthenics, or bodyweight exercises, can be highly effective for strengthening and toning the back muscles. Here's a calisthenics workout specifically targeting the back:

1. Pull-Ups:

• Grab a pull-up bar with an overhand grip slightly wider than shoulder-width apart.
• Hang with your arms fully extended and engage your core.
• Pull your body up until your chin clears the bar, keeping your chest lifted and shoulders down.
• Lower yourself back down with control.
• Aim for 3 sets of 8-12 reps.

2. Chin-Ups:

• Similar to pull-ups but with an underhand grip (palms facing you).
• Keep your elbows close to your body as you pull yourself up.
• Focus on squeezing your shoulder blades together at the top of the movement.
• Perform 3 sets of 8-12 reps.

3. Inverted Rows:

• Set up a barbell or a suspension trainer (like TRX) at waist height.
• Grab the bar or handles with an overhand grip, palms facing away from you.
• Walk your feet forward until your body is at an angle with the ground.
• Keep your body in a straight line from head to heels and engage your core.
• Pull your chest towards the bar by retracting your shoulder blades.
• Lower yourself back down with control.
• Do 3 sets of 10-15 reps.

4. Bodyweight Rows:

• Find a sturdy horizontal bar or set up a suspension trainer at waist height.
• Grip the bar with an overhand grip, palms facing away from you.
• Walk your feet forward until your body is at an angle with the ground.
• Keep your body straight and engage your core.
• Pull your chest towards the bar, squeezing your shoulder blades together.
• Lower yourself back down under control.
• Perform 3 sets of 10-15 reps.

5. Superman Hold:

• Lie face down on the ground with your arms extended overhead and legs straight.
• Lift your chest, arms, and legs off the ground simultaneously, squeezing your glutes and engaging your back muscles.
• Hold this position for 20-30 seconds, focusing on maintaining tension in your back muscles.
• Lower back down and repeat for 3 sets.

6. Back Extensions:

• Lie face down on a mat with your hands behind your head or extended in front of you.
• Lift your chest and upper body off the ground by contracting your lower back muscles.
• Hold at the top for a moment, then lower back down slowly.
• Perform 3 sets of 12-15 reps.

Remember to perform each exercise with proper form and control, and focus on feeling the muscles in your back working throughout each movement. As you become stronger, you can progress by increasing the number of reps, sets, or difficulty of the exercises. Additionally, listen to your body and rest as needed between sets and workouts.

Calisthenics Workouts HIIT Exercises for Women Home workouts for women