Wednesday, December 1, 2010

Aero capoeira

Just a short update about my YMCA F.I.T. I am done with it :) So now I am YMCA F.I.T Aerobics Instructor. I don't know the offical title because I haven't gotten my certification yet. I hope I will get it soon :)

But for now I'm going to write about aero capoeira.

Capoeira is a Afro-Brasilian Martial Art. It was created in Brazil by African slaves by mixing the many fighting styles from many of their tribes, sometime after the sixteenth century.The sparring is marked by fluid acrobatic play, feints, takedowns, and with extensive use of leg sweeps, kicks, and headbutts.

What I'm doing is not real capoeira. It is mixed by aerobics.

I took the course about 5 and a half years ago in Hungary. One of Hungarian aerobics instructor invented this kind of style. Very similar to an aero kickbox class, uses not only kicks but also roundkicks and trunk-bending.

The base concept is doing a full body workout mainly focusing on leg, buttock and lower back exercises without any difficult choreography or upside down moves. Special skills are not required for this class. Anybody can join any time. It is a really intense workout with lot of sweat even though there are no jumps like in kickbox, that's why this is more safer to our knee joints.

This is not only for women but also for men where anybody can release everyday stress.

We always start with a general warm-up (5-6 minutes) with some gingas (that is basic move of capoeira). We don't do kick in this part.

Cardio part (around 30 minutes). Intense movements with kicks (front, side, back kicks), roundkicks, torso rotations. We do so many trunk-bending that helps to build strong lower back even though the proper execution is really important. Cardio part speeds up our metabolism and makes the heart stronger.

After there is toning part (around 20-25 minutes) with some lower body exercises like lunges, squats. And upper body like shoulder, arms (biceps, tricpes). I prefer doing extra back workout as well because most of people sit all day and don't even take care of their backpain (if we build strong back muscles the pain is gone!). And of course we do abs this is always required :)

We finish with a nice, relaxing stretching.

My advices:

1 - Always keep your back flat when you are doing torso rotation. Why? Because you can hurt yourself otherwise! Flat back makes your hips and spine stable so your hips cannot move. And don't rotate too much if you feel it's not comfortable just do smaller movements.

2 - Don't force yourself doing bigger, higher roundkicks. If you feel your hips are too tight just take some time they will get used to the movements.

3 - If you feel your body cannot keep up the really high intesity. Just do it in your pace, slower, or do lower kicks and less arms.

4 - The key is step by step! You will see, every class will be easier and you will be encouraged by your own improvement.

So aero capoeira is a really good workout if you want to loose some weight or build stronger muscles and firmer body composition or just have some fun.

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