The Capoeira Workout

Capoeira is a highly intensive martial art, and the amount of athleticism and conditioning that it builds is apparent when you see a Capoeira artist. It's like Yoga, Bodyweight Exercises, Plyometrics, and Dance all in one workout. The physical demands of Capoeira, let alone the techniques and reactions involved, cannot be approximated by even the craziest and most overboard workout schemes.

Cross-training is one of the most effective ways to prevent injuries in capoeira. Many of the most common capoeira injuries (knee problems, back pain, etc.) can be avoided by staying in proper shape. Developing strong leg muscles, for instance, greatly reduces the strain capoeira puts on your knees and ankles.  Strong abdominals and back muscles can keep your spine safe.  Capoeira, as we all know, is very physically demanding, and joint injuries are the price a capoeirista pays for not meeting those demands. Cross-training can help bridge the dangerous gap between a day spent hunched over a computer working on an Excel spreadsheet and an evening spent attempting back-flips in your academy.

Almost nobody is born with the type of exotic athletic aptitude necessary to master a wide variety of capoeira movements without the investment of time and training.Targeted cross-training is one of the best ways to overcome one’s physical limitations.  Strength, flexibility, and agility can all be greatly improved with proper training and dedication, allowing us to break through our personal glass ceilings and discover the capoeira within.

Here are some basic capoeira techniques which can be added to your daily workouts. 

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. 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, thereby giving your legs a nice workout.

Esquiva Lateral

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.

Martelo

Aú

The aú is a cartwheel. This technique has several applications in capoeira. For example, perform the aú 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. This capoeira technique strengthens your upper body and improves your agility.

Negativa

This is a move that the Capoeirista uses to move quickly on the floor; it also work as an all purpose evasion tactic. From this move almost any move can be executed, and it can be used to move and deceive the opponent.

· Right leg bent completely and leans on the toes.
· The butt sits on the heel
· Left leg is almost straight at 130 degrees.
· Left foot leans on its blade
· Body leans forward.
· Right arm protects the face with the elbow.
· Lean on left arm. Lean on the palm. NOT on the fingers
· Left palm close to the left knee.

To switch sides-
1) lean on left hand
2) leap easily with the right leg.
3) On the second the body is in the air, leaning on the hand, switch legs position.
4) Switch hands.

In the picture, note that it's very important that the blade of the foot will be on the floor. It provides support and balances the body. It is also very important to protect the face with the opposite hand: Make sure your elbow is towards the opponent; It might be all that protects your face from your opponents foot.

Negativa

Bencao

This a really powerful kick which can be used to kick the opponent's stomach; and it will help you build an impressive stomach.

1) From the basic position, the right knee moves up to the stomach.
· Right foot in "flex" position.
· Right foot and the buttocks are lined towards the target.
· Body leans forward towards the knee
· Hands forward a bit more ahead than the right foot, as if "catching" the opponent.

2) As if pulling something with the hands they are bent towards the body.
· Right foot and the buttocks remain in the same height.
· Right leg is straightened.
· The kick is a push movement meant to push the foe away from you.
· The foot in "flex" position.

Bencao

 A sample workout using the above move would be

• Ginga for 10 mins, try to perform 20 esquivas per side
• 10 Martelo's per side
• 10 Bencao's per side
• 10 Negativas, switch sides with each rep
• Execute an Au, landing in the Negativa, stand up and deliver a Martelo. repeat 5 times.
• You should be sweating heavily by now; sit and meditate upon your training.