The Fat Burning Power of Highintensity Interval Training

In a three-week study conducted at McMaster University in Canada by Professor Martin Gibala, twenty three individuals were thoroughly tested for different fitness regimes. One group cycled for two hours at a moderate, easy pace. The second group did 10 minutes of cycling per training session, including a few 60-second bursts. The third group went flat out for just four 30-second periods, interspersed with a 4-minute rest between each burst. So the differentiated training was of a two-hour...

Cocorinha squat

Fat Burner. Stand with your feet shoulder-width apart. Bend your knees and drop down into a squat position with your hands in front of you, crossed at die wrist. Stand up again, bringing your arms above your head and reaching toward the sky for a full stretch of the spine. Repeat. Shoot for 175 in 5 minutes, 350 in 10 minutes, or 500 in 15 minutes. Exhale on the way down. Inhale on the way up. In all exercises try nasal breathing, or if you find that...

Training Game uCapoeira Fartlek

Fartlek means speed play and was a running concept developed in Scandinavia in the 1930s, This type of training combines aero bic cxercise (tor example, long, steady distance running) with anaerobic exercise (speed surges of high intensity or lull sprints within die run). The fartkk effect can easily be utilized in capoeira conditioning. Take a set of 250 cocorinha squats. At an aerobic pace you will be able to build up to this number in 7xh minutes. But let's say you try to do 250 cocorinha...

Questions and Answers

You can do capoeira conditioning training every day. There's nothing in die whole schedule that can't be done back-to-back, on an every day of the week basis if that's what you feel like. As with any fitness program you'll have much more energy if you eat healthy food in die right combination. Some good ideas are to & Wait about four hours between meals. Wait around 60 to 90 minutes after eating before you do capoeira conditioning exercises. s Eat plenty of fruit and vegetables. About five...

Ginga basic capoeira footwork

Cardio. Fat Burner. Stand with your feet shoulder-width apart with your knees slightly bent. Slide one leg back and rest most of your weight on the ball of your back foot, with die heel up. The sole of your front foot should be fiat on the floor (both knees remain bent throughout die whole sequence). Simultaneously raise your arm and hand and swing it to the front of your face or chest on the same side as your back leg. Transfer your weight back to the front...

Health and Fitness Benefits

This exercise is super-effective for building power in your torso. Your fingers, arms, chest, back, shoulders, and abdominal muscles are all worked, and if you practice the bananeira push-up faithfully you will notice improvements in your balance and in all cartwheel and inverted movements in capoeira. The benefits of this type of push-up can't be overstated it's just an incredibly effective way of increasing your upper-body strength.

Who Is Capoeira Conditioning

Capoeira is for women and men, boys and girls, young and old, fit and presently thinking of becoming fit. This book is designed to provide exercises that air based purely on the movements of capoeira. This means that the body is conditioned for actually playing the game of capoeira and is also conditioned for the game of life for those who are not capoeira players. Capoeira conditioning will work effectively for people who have never done capoeira but wouid like...

Core Movements

There will be some emphasis in the training on what may be termed core movements in capoeira conditioning. Core movements in tills contcxt means dial they are the essential building blocks of this training system. Another way the word core is used in relation to training is when we talk about the body's core, which usually refers to die abdominal muscles and die muscles of the lower back. Coiiicidentally, some of the core movements will condition the body's core very effectively, but that isn't...

Ginga with Cocorinha Squat

Power. Coordination. Accelerated Fat Burner. In this tough exercise you combine No. 3 and No. 4 together for a very effective workout. Begin in basic cocorinha position and as you come up slide your right leg back into a ginga movement. Once the right leg comes forward and parallel again, drop into cocorinha. Spring up, sliding the left foot to the back. Alternate using ginga from side to side with a cocorinha in the middle position. Try nasal breathing...

Ginga with a Full Twist at the Waist

Agility. Cardio. Fat Burner. This is based on a similar principle to the last excrcise the difference is that you twist toward your back leg rather than away from it. In the photo, the capoeirista begins with his left leg back and straight and right leg front and bent as in a ginga . He then fully rotates first his head, then shoulders, then waist, all to the left, in a 360-degree rotation, and swivels on his feet, so that his right leg is straightened and...

Ginga with a Reverse Twist at the Waist

Agility, Cardio. Fat Burner. Do ginga in a similar way to die regular movement, except when your weight is on the ball of the back right foot, twist at the waist to your left, taking your left arm straight out behind you and looking over your left shoulder. Stay in this position for a beat and then shift back to die frontal position, swap legs as in regular ginga, and when your left foot is hilly extended back, twist to die right in the same way, right arm...

Breathing

Inhale on die way down exhale on the way up. Pointers Always leave a repetition in reserve, and try not to do this exercise to failure. If you can do 3 reps, do 2 instead. If you can do 12, do only 10 or 11. You can always maximize your total reps by doing more sets. For example, do a set of 5 bananeira push-ups even though you could probably manage 7 , Come down and do a lew cocorinha squats or stretches while you rest your shoulders for a couple of minutes, then go up and do another set of 5...

Cocorinha stationary

Stand with your feet .shoulder-width at least 15 to 20 inches apart, Bend your knees and drop down illto a squat position with your bands in front of you, crossed at the wrist. Breathe deeply. Try nasal breathing, inhaling and exhaling only through your nose. Exhale until you feel you have expelled every last breath of air from your kings, and as you exhale, visualize your lower spine sacroiliac joint relaxing farther toward the floor. Hold the cocorinha position for at least eight breaths. If...

Minute Capoeira Conditioning Maintenance Workouts

When you are strapped for time, you can do one of these at any rime of day, or combinc them for 15-minute workouts, or do one in the morning and one in die evening whatever suits your schedule. Letj and aerobic workout No. 3 Cocorinha Squats Do 250 cocorinha squats in 7 xh minutes. If you have hardly any time ro spare, but you still want to do something, this will give you an effective session in minimum time, 8 Le j, back, and shoulder workout No. i Cocorinha Squats No. 8 Wrist Rotation No. 34...