Capoeira Conditioning: How to Build Strength, Agility, and Cardiovascular Fitness Using Capoeira Movements

133 Pages·2005·12.38 MB·English

by  Gerard Taylor

CAPOEIRA
CONDITIONING
How to build strength, agility,
and cardiovascular fitness using
capoeira movements
Gerard Taylor
Photography byAnders Kjaergaard
BLUESNAKE BOOKS
Btriu:leY7California
Copyright0 2005byGct..rdTay!()t".Allrightsreserved.Noportiooof[hi~book,except
forbriefreview,maybereproduced,nordin ;l.retrievalsystem,urtransmitted Inany
form orbymymca"".......,It.'Ctmn;",n>e<:h~nical,photocopying,r<;c,xding,m·ouierwtse--.
withoutwritten permission ofthepublisher.Forinform.ation coaract BlucSnake Boob;
/ Frog,Ltd.c/ oNorth AtlanticBooks.
Published byBlueSnakeBooks/ Frog,Ltd. CoverandtextdesignbyBractGreene
BlueSnake Boob / Frog,Ltd.books Printedin theUnited StatesofAmerica
aredistributed byNorthAtlanticBoob D;_mibUl~d tothe1>001:;tradeby
P.O. Bo~ 12327 PcbhsteesGroupWest
Berkeley,California94712
Kord\ATlanticHooks' publicationsareavaibblcthrough most bookstores.
ror further information, call 800-337-2665 or visit our website at
www.northatlanncbooks.com.
Substantialdiscountson bulkquantitiesareavailable(0 corporations,profes
sionalassccenoos,and otherorganiUtioIlll.FvrdeWlsand decouminfcrma
coo.contactourspecial(~Ic$departm.nt.
LibraryofConsrc"sCalaloging-in.Publkation Data
Taylor,Gerard,1960-
Capocira conditioning :howtobuildstrength,agility,andcardiovascular
firness usingcapoeiramovements/ byGerardTaylor;photographybyAnders
Kjaergaard.
p.em.
ISB,S 1·58394·141-X(pbk.)
1. Cepoeira{Dancej-e-Training.2. Exercise. 1.Title.
GV1796.Cl45T382oo5
793.3'I981-dc22
2005028921
C1P
3 4 5 6 7 8 9 UNITf.D 11 10 09 08 07 ne
This book isdedicated to the memory ofDerekTaylor, who to
my knowledge never did asingle workout in hiswhole life, but
sure ashcU knew how to write.
Acknowledgments
I'd liketo thankTina,Marit,andAxe,allformadosofOslo Capocira
Klubb, for their patience and hard workwhile we were putting this
book together. Huge thanks to Sue and Anders for commuting
between London and Oslo with unusual rcgulariry to take the pho
tos, answer bombardmentsof e-mails, uncover discrepancies, and
amazingly,allremain friendsat the end of it.
Acknowledgment toYvonne CardenasofNorth Atlantic Books
for project coordinating, encouragement, and making the copy
editing process a painless experience. "Tusen till" to Rud Vide
regdendeSkole for providing thestudio.
Disclaimer: Individualsshould consult with their health care provider
beforeembarking on an exerciseprogram.Anyapplicationofthe material
set forth in the followingpagesisat thereader'sdiscretion and isIusor her
sole responsibility.
Contents
Chapter1:
Capoeira Conditioning: What It Is
and Why It's Good for You ,
Strength and Flexibility Capoeira Style...... ... .
-t
What IsCapoelra Conditioning? ,
Conditioning for Capoeira"Fitness"
2.
Total Fitness 4-
Who IsCapoeira Conditioning For? 4
The Fat-Burning Power of High-Intensity
IntervalTraining a
Chapter2:
The Training....
19
Core Movements. ..19
Workout Menu 23
• 7lf2-Miomc Capocira Conditioning
Maintenance Workouts 24-
The Next Stage 26
Training Game: "Capoeira Farttek"_.. . .. .27
• 15-.M.inute Capoeira Conditioning
AerobicSessions 29
• 30-, 45-, and 60-Minute Capocira
Conditioning Sessions. .31
Chapter3:
The Exercises
33
Training EffectsChart 34
1. Cocorinha(stationary) .. . 36
2. Cocorinha Variations 38
3. Cocorinha (squat) ,.,
,40
4. Ginga (basiccapoeira footwork) 42
5. Ginga with a ReverseTwist
at the Waist 44
6. Ginga with a FullTwist at the Waist 46
7. Ginga with Cocorinha Squat 48
8. Wrist Rotation so
9. Cabecada (static posture) S'
10. Reverse Wrist PressAgainst the Wall. ... ... S"4
11. Wrist Stretch Against the Wall... ...s6
12. Basic Bridge Warm-Up 58
13. Basic Forward Bend 60
14. Ponte (back bridge) 6'
15. Back Bridge (heels raised) 64
16. Back Bridge (assisted stretch) 66
17- Advanced Back Bridge
(with leg raised) 68
18. Back Bridge Push-Ups. .. ... ..70
19. One-Armed Bridge (push-up optional) 7'
20. No Cheat Bridge 74
WallWheel Bridge 76
21.
22. Bridge Walking 78
2-3. Esquiva Lateral....... ..80
24. Au Warm-Up 82.
25. Au Normal (cartwheel) 84
26. Au walkbeck 86
27. Au Push-Ups.. . 88
28. Au Pistols 90
29. Negativa Lateral. ..N
30. Moenda with Crown of the Head
on the Floor 94
31, Moenda ont he Hands 96
32. Queda de Quatm-Chapa ···98
33. Plantanda Bananeira (handstand).. .
.100
34. Bananeria Push-Up 102
35. Bananeira Leg Stretch 104
36. Queda de Rins
106
37. Leg Stretch Push-Ups -oa
38. Side Split Twists.. .
110
39. Leg and Lower Back Stretch
112
40. Cobra Running.'" .... ,.. .
114
41. Ben<;ao 116
Chapter4:
Questions and Answers
" 9
About the Author . . . .. .125
Chapter
1
Capoeira Conditioning:
What It Is and Why It's
Good for You
Strength and Flexibility
Capoeira Style
Capocira isone ofthe best all-around strength, flexibility, and aer
obic exercise systems on the planet. Capocira gives all the muscle:
groupsofthe body a vigorous workout.A person who becomes fir
through capoeira movement gains a well-integrated, coordinated
musculature, optimal aerobic capacity, and Jean, mean cat-like
strength and flexibility.
What Is Capoeira Conditioning?
Because it is easyto use words like "fitness," "flexibility," "condition
ing," and so on in a very loose way, it is useful to define some of
the terms to explain what they mean in the context of capoeira
training.First, when we calkabout "conditioning" here, it applies
to the consistent, all-year-round application ofsport-specific phys
ical stress to create a body "conditioned" to the demands of the
Brazilian art/sport ofcapoeira.
1