Calisthenics is a sport that is increasingly recognized, it is about doing exercises without weight bearing, using our own weight. It seems very easy to do but requires enormous core control and muscle strength to do some exercises.
In addition, calisthenics focuses mainly on the upper body, especially the back, the pectoral, the shoulders and the abdomen, making it an excellent discipline if you want to improve your back. It is because of that We are going to show you seven calisthenics exercises with which to get a strong and wide back.
Supine push-ups
In this type of push-up, you are going to work mainly the rhomboid and dorsal muscles. The good thing is that you don’t need a chin-up bar to be able to do it, with just one space in your home or in the gym is enough.
It is important that you perform the exercise slowly, to notice how each part of the body is activated, lower it, reaching as much as possible to touch the ground and slowly rise again.
Back Lever
It is a type of exercise that you need to have had some calisthenics workouts, it is usually not possible if you are a beginner, but it is a very good exercise to work the trapeze, located in the upper part of the back.
In addition, you will notice how you increase strength and flexibility in your shoulders as you practice it and you will see that you have more and more control.
Skin The Cat
If you are not able to do the Back Lever, this exercise is perfect to do a good preparation to be able to carry out the previous exercise. You also work your shoulders and upper back a lot.
As you progress, you can start trying to do the Back Lever, increasing the difficulty of the exercise.
Front Lever
This exercise activates many muscles in your upper body, but the core is the set of muscles that needs the most activation to have control, since this will help the body to stay as straight as possible.
It is not an easy exercise to do, since it requires a lot of control and a lot of muscular strength, but it is possible to do it if you start working on an easier version.
Dominated
Pull-ups are an excellent exercise to work your back and chest, in fact is one of the best exercises to work the entire back.
The core activation is less than in other exercises, but it also requires some control to keep the body tense and thus make it easier for you to go up and down.
Dominated commando
With this exercise you add variety to your routines, which resembles a neutral pull-up, but placing us in a different way and with a narrow grip. The biceps and pecs are very active, as well as all the muscles in the upper back and lats.
It is important that you do a high activation of the core to stabilize the body and prevent it from rotating and moving as we ascend. In addition to intersperse your hands for a more balanced workout on each arm.
Muscle up
The Muscle Up is an exercise in two times, the first one you do a conventional chin-up but the second time it is about stretching your arms to ascend more.
In order to do this exercise, it is essential to know how to do a pull-upOtherwise, it will be very difficult for you to do it. The second half can be practiced with a barbell at waist level.
In Vitónica | Three calisthenics routines with exercises for beginners, intermediate and advanced.
In Vitónica | An advanced calisthenics routine in the gym.
Videos | Calistenia.net, nordinWORKOUT,
THENX, Powerexplosive, BUFF Academy.
Images | iStock.