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Capoeira Inspired Upper Body Strength Exercises
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.
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
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
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
Exercise: Cadeira
This exercise is knows as "Cadeira to negativa de Bimba, push-up to cadeira".
Do 6-8 reps, 3 sets (each side).
Exercise: Au side to side
Do 8-10 reps, 3 sets.
AU sequence for Capoeira strength
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.
