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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.

capoeira pushups

Here are capoeira inspired exercises you can do with your body weight at home or at your capoeira studio that can improve your upper body strength and endurance:

1st

Exercise: Push-ups

  • Knee on the floor
  • regular, plyometric
  • 1-2-3 up
  • caterpillar walk into cricket push-up into giraffe.

Choose 2 (or all) and do 10 reps, 3 sets

Push up sequence for Capoeira strength

2nd

Exercise: Handstand

Do handstand against the wall or on a chair.

  • Static: Hold for 20-30 secs, 2 sets
  • Handstand Press: 2-5 reps, 3 sets

You can do both or just choose one, not everyone can do handstand push up.

Hand Stand sequence for Capoeira strength

3rd

Exercise: Negativa

This exercise is knows as "Negativa to negativa de Bimba to negativa".

Do 6-8 reps, 3 sets (each side).

Negativa and Cadeira Push-up sequence

4th

Exercise: Cadeira

This exercise is knows as "Cadeira to negativa de Bimba, push-up to cadeira".

Do 6-8 reps, 3 sets (each side).

5th

Exercise: Au side to side

Do 8-10 reps, 3 sets.

AU sequence for Capoeira strength

Tips

Make it better

 Make sure you warm up, Ginga for 3 to 5 min or 10 squads and 30 s on the blank position 3 times

  • As with capoeira training, you will see significant benefits with regular and consistent training of these exercises. Try to aim for at least once - twice a week, for 4-6 weeks.
  • Always remember to do a gentle warm-up and stretch after you finish.
  • The amount of reps and sets are just a guide. Start with what you’re comfortable doing, and work your way up as you progress. But make sure you repeat the same amount or more in your next session.

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By Graduado Filipino

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Free Tips: Accelerate your Fitness, Flexibility & Flow
You'll get access to the exact Capoeira-inspired exercises hundreds of thousands all over the world have used to get beyond fit – from the comfort of their own home!