Capoeira Exercises

[koto_ryu]

Any capoeristras here that know some good exercises for improving our abilities? (i.e. conditioning ones)

[Broadsword2004]

CALISTHENICS!!! I am a b-boy, which isn't Capoeira, but it is very similar in some aspects, as b-boying steals many moves from Capoeira (b-boying is breakdancing).

Do stuff like pullups, Hindu pushups, planches, planche pushups when you get to them, dips, handstands, handstands, handstands, ......oh yeah, did I say handstands?? Do barbell squats so you can get strong legs, and hamstring curls. Oh yeah, do handstand pushups too.

When you get to where you can squat about twice your bodyweight, do plyometrics. Like jumping exercises basically. Like squat down and then explode upwards with your hands behind your head for like 3 sets of 10 reps, and jump over chairs, etc.....you can do these before you can squat that much too, it is just it puts you at greater risk of damaging your knees. So be careful.

Stretch a lot, and remember strong legs means you will be able to become flexible far easier. For the lower back, do deadlifts.

For abs, screw situps, do hanging leg raises. In these, you hang from a bar. Hang with your own hand and arm strength, don't hook yourself as a lot of people do; this way, you build up great strength in your forearms and a decent grip. You then keep your legs straight and toes pointed, then lift your legs slowly all the way up, as high as they can go. This tests your flexibility as well. Then lower them slowly. Do like 5 sets of 5 reps. Most people can't do the raise because this is the high-rep crunch generation and also most people aren't flexible, and hate haning onto the bar. Also, you won't feel any burn with this exercise. But it will work the entire abdominal wall, and the next day, your abs will feel as if they were put through hell if they aren't used to the exercise, because it does work them. Remember the burn one gets from situps is just lactid acid, that is all.

Also, do the hanging leg raise after the deadlifts and squats, because then it will decompress your spine and man, does that feel good!!

[koto_ryu]

CALISTHENICS!!! I am a b-boy, which isn't Capoeira, but it is very similar in some aspects, as b-boying steals many moves from Capoeira (b-boying is breakdancing).

Do stuff like pullups, Hindu pushups, planches, planche pushups when you get to them, dips, handstands, handstands, handstands, ......oh yeah, did I say handstands?? Do barbell squats so you can get strong legs, and hamstring curls. Oh yeah, do handstand pushups too.

Calisthenics make up the majority of my exercise regimen, mostly dips, pullups, pushups, and the like but I have never heard of planches. What are those? I don't really do barbell squats either, either bodyweight or with kettlebells is about the most I do for those.

When you get to where you can squat about twice your bodyweight, do plyometrics. Like jumping exercises basically. Like squat down and then explode upwards with your hands behind your head for like 3 sets of 10 reps, and jump over chairs, etc.....you can do these before you can squat that much too, it is just it puts you at greater risk of damaging your knees. So be careful.

Yah I just found the Air Alert 3 Program so I'll be starting that soon.

[Broadsword2004]

http://www.drillsandskills.com/images/display?path=planch.jpg

This is a planche. Here is a site for how to work up to it:

http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=229