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Capoeiristas are well known for their flexibility and agility. They are also well known for having good core and upper body strength.
The bananeira (handstand), bananeira com cabeca no chao (handstand with head on the ground), au, role, and other capoeira positions on the ground require a certain amount of strength from your arms and shoulders.
With constant training and practice of these positions, the flow and transition becomes easier and less effort is required as the body has adjusted to the demands of the movement.
It helps if you go to the gym or have weights at home, but not everyone has the time or the resources.
Choose 2 (or all) and do 10 reps, 3 sets
Do handstand against the wall or on a chair.
You can do both or just choose one, not everyone can do handstand push up.
This exercise is knows as "Negativa to negativa de Bimba to negativa".
Do 6-8 reps, 3 sets (each side).
This exercise is knows as "Cadeira to negativa de Bimba, push-up to cadeira".
Do 6-8 reps, 3 sets (each side).
Do 8-10 reps, 3 sets.
Make sure you warm up, Ginga for 3 to 5 min or 10 squads and 30 s on the blank position 3 times