Capoeira is a dance-based martial art that originated in Brazil. Traditional Capoeira sparring occurs in a circle, or rota, accompanied by drumming and chanting. The practice incorporates side-stepping motions, leg sweeps and handstands and requires balance, strength, agility and endurance. Incorporating bodyweight exercises into your training regime can improve your performance in the rota. For the best results, use bodyweight exercises that also work on your balance.
Wild Thing
Step 1
Lie face down on the floor in the beginning of a push up. Push yourself up until your arms are fully extended and your body makes a straight line from your heels to your head.
Step 2
Raise your buttocks toward the ceiling until your body makes an inverted "V". Press your heels and the palms of your hands into the floor.
Step 3
Shift your weight to your right hand and foot. Cross your left foot behind your right and pivot your upper body until your left shoulder is over your right shoulder.
Step 4
Extend your left leg and lift your left foot off the floor. Extend your left arm overhead. Hold this position for up to 10 seconds.
Step 5
Return to the inverted "V" and lower your hips back to the top of the pushup position. Hold the pushup for up to 20 seconds and return to the start position. Repeat the "wild thing" twice on each side.
Side Angle/Half Moon
Step 1
Stand with your feet at hip width. Step your right foot back one leg length
Step 2
Bend your left knee 90 degrees into a high lunge. Keep your right heel planted on the floor and your left knee over your left ankle. Your left thigh should be parallel to the floor.
Step 3
Pivot your upper body to the right and place your left hand on the floor next to the arch of your left foot. Do not allow your torso to rest on your thigh. Hold the lunge for up to 30 seconds.
Step 4
Shift your weight onto your left foot and put your left hand on the floor approximately six inches in front of your left foot. Straighten your left leg while keeping your left hand on the floor. If you can't keep your palm on the floor, rise up onto your fingertips.
Step 5
Lift your right leg and extend it behind you so that you are balanced on your left and your body resembles a "T." Hold for up to 30 seconds and return to the high lunge. Return to the start and repeat two times on each leg.
Tips and Warnings
- Consult your physician before you begin an exercise program.
References
- Assumption College Capoeira Club: What Is Capoeira
- "Physiology of Sport and Exercise"; Jack H. Wilmore, et al.; 2007
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