Capoeira Workouts

Capoeira combines self-defense, acrobatics, dancing and music. This combination gives players a fun, total-body workout. The book "Capoeira Conditioning" says that practitioners gain coordination, more aerobic capacity and "lean, mean cat-like strength and flexibility." Capoeira has evolved from a ritual dance to a popular martial art and fitness regimen. If you are a beginner, learn basic techniques and then add more advanced moves to your workouts.

History

Capoeira's roots can be traced back to Brazil about 500 years ago. According to the Capoeira Luanda St. Louis website, the art grew out of the slave trade between Africa and Brazil. Originally based on a courtship dance, capoeira was developed into a form of self defense by slaves. The slaves disguised their self-defense techniques by mixing them with dance steps. In 1932, more than 40 years after slavery was abolished in Brazil, the first capoeira academy opened. Manoel dos Reis Machado, the founder of the school, incorporated other martial arts into capoeira. Today, capoeira is a nationally recognized sport in Brazil and the art has spread to other countries around the world.

Ginga

The ginga is a basic step in capoeira. Other techniques often flow out of the ginga. Perform the ginga by moving your right foot back behind your left foot. Sink into a stance with your left knee bent and your right leg extended. Bring your right forearm up in front of your face just below eye level. Switch arms and legs to perform the ginga on the other side. Continuously flow side to side while practicing this exercise to the rhythm of music. The ginga gives you a cardiovascular workout, strengthens your legs and improves your coordination.

Esquiva

The esquiva is a capoeira technique you can incorporate into your ginga practice. "Capoeira 100" says the esquiva is a defensive technique that allows you to quickly evade kicks. To perform the esquiva while doing the ginga, bend your torso over your front leg. Execute this move without touching your hands to the floor. Keep one arm up in front of your face as a protective measure. By bending at your waist, your core muscles get a workout. The esquiva also increases the burden on your leg muscles.

Martelo

The martelo is known as the roundhouse kick in other martial arts. In addition to strengthening your legs, this capoeira technique improves flexibility and balance. Try the martelo while you practice the ginga. Raise your rear leg off the floor and kick horizontally with the top of your foot. If you kick with your right leg, protect your face with your left arm. Return your foot to the rear position after your kick.

Aú Normal

The aú normal is a cartwheel. This technique has several applications in capoeira. For example, perform the aú normal to move around your opponent or avoid his attack. Execute this technique by placing your right hand on the floor. Tilt your head down to your right side as you lift your left foot off the floor. Place your left hand on the floor as you bring your right foot off the floor. Bring both legs up over your body and set them down on the opposite side. Return to the ginga following the aú normal. This capoeira technique strengthens your upper body and improves your agility.