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Capoeira Conditioning Analyse

This document provides guidance for an everyday workout routine that combines exercises to bend the spine in different directions and includes anaerobic training techniques like Capoeira Fartlek. It recommends devoting 50% of a 45-60 minute workout to exercises done on the hands and focusing on spinal movements. Aerobic training is described as improving appearance, lowering blood pressure, and releasing stress hormones, while anaerobic training is better for those already in good shape. Flexibility and breathing techniques are also discussed.

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183 views2 pages

Capoeira Conditioning Analyse

This document provides guidance for an everyday workout routine that combines exercises to bend the spine in different directions and includes anaerobic training techniques like Capoeira Fartlek. It recommends devoting 50% of a 45-60 minute workout to exercises done on the hands and focusing on spinal movements. Aerobic training is described as improving appearance, lowering blood pressure, and releasing stress hormones, while anaerobic training is better for those already in good shape. Flexibility and breathing techniques are also discussed.

Uploaded by

med
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as TXT, PDF, TXT or read online on Scribd
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VERY IMPORATNAT NOTE : THE KEY TO MAKE AN EVERYDAY GOOD WORKOUT IS TO COMBINE

EXERCISES SO EVERYDAY YOU BEND YOUR SPINE BACKWARD ,FORWARD AND LATERALLY
+ANAEROBIC TRAINING
+CAPOEIRA FARTLEK IS UTILIZED IN CAPOEIRA CONDITIONING IN A WAY THAT PUTS YOU
IN "EPOC" THAT MEANS YOU LACK OXYGEN CONSUMPTING UNLIKE AEROBIC TRAINING , YOU
ALWAYS WORK WHILE BREATHING WITH EVERY MOVEMENT (Steady long pace)
+ Note that aerobic means oxygen and anaerobic means oxygen debt but they are b
oth for conditioning capoeira
+Aerobic training improve your look , your skin tone and glow .There will increa
se oxygene consumption, lower blood pressure.Your heart will work less with a lo
wer resting heart rate.Aerobic training will fend off depression and will relea
se stress and tension,reduce anxiety as you produce endorphins
THE 45, 60 minutes workout :
-devote time in a workout to 50% training on your hands like .That include all t
he bananeira exercices , the au movements,the negativa lateral , the bridges and
so on
-Think of your spine often and devote whole sessions to look after it .Bend back
ward , forward,to each side and twist your spine
-https://www.scribd.com/document/172365970/Overcoming-Gravity
+there's four types of flexibility:
-dynamic flexibility
-static active flexibility
-static passive flexibilty
+ search excessive post-exercise oxygen consumption(EPOC): the rate of the muscl
e consumpting vo2 max
+HIIT work far more effectively for poeple already in good shape
+aerobic training is great for building initial stamina and endurance
+search for the protein collagen for fascia(that is a fiber tissue that envelop
bones , muscles and joints holding everything together)
+search for Diaphragmatic Breathing
+search for deep nasal breathing
+Alveoli :are tiny sacs within our lungs that allow oxygen and carbon dioxide to
move between the lungs and bloodstream.

picked words:
+strenuous(description word from cardiovascular paragraphe :requiring or using g
reat effort or exertion.
+ancestor=les anctres
+bout=a short period of intense activity of a specified kind
+pelvis=bassin
+subtle(pronounced sutle):so delicate or precise as to be difficult to analyse o
r describe.
+versatile: Able to adapt or be adapted to many different functions or activitie
s.

+The core movements are:


cocorinha(squats): hindu squat is very effective(recommended)
ponte(back bridge):helps trim away fat for abs and thighs and benefecial for the
nervous system,glands and reproductive organs.It also will build strength in th
e wrists and ankles and will stretch the whole front of the body and strengthen

the hips
Au Normal(cartwheel):build coordination and balance skills,build stamina,trim wa
ist,strengthen the arms and shoulders
Plantanda Bananeira(hanstand push up):torso and shoulder strength

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