Capoeira 20100302

[20100918]
The below is intended to be review for those who attended class. It is NOT intended to be instructional. Corrected "cocarinha" to "cocorinha."

[20100302]
Warm-Up:
Exercise 1:
Right negativa de bimba
Cocorinha
Left negativa de bimba
Cocorinha
Repeat

Exercise 2:
Circle knees
Hold right foot behind
Bring to chest
Bring to side, in a sort of fixed martelo, but with leg bent
Repeat for left

Exercise 3 (Partners):
Squat, bounce, and push the other person away.
Push hard, yet try and stay in place.
This exercise might be hard/bad on the knees, do cautiously or not at all.

Main Workout:
Beginners (B): 10 meia lua de frente
Intermediate/Advanced (I/A): Meia lua de frente (say left leg kicks), meia lua de frente (right leg kicks) (left), leg kicking finished back (right leg finishes back), switch (left leg is back), queixada (i.e. right leg is kicking), queixada other side (left leg). This is done in partners, each time the partner just esquivas. Do 10 each.

I/A: Do the previous but with an extra step: Back leg steps forward and across for armada (so here the left leg steps across the right, perhaps a little diagonally across the person, but in any case the kick is done with the right leg), and then armada the other way (kicking with left)


B: In partners, one person bensaos and the other person ducks and catches. Emphasis is on watching as you pass under the other person's leg.
I/A: Similar to the Beginner's exercise, except, the person ducking has to pass under the leg before passing. Note that to train this, the bensao is done after going into parallel stance, as opposed straight from the ginga position. In detail, right leg back, right leg steps forward parallel, then the left leg comes up to bensao. This allows the person doing the ducking and catching some time to process. The ducking tends to be more of a cocorinha than an esquiva to get low enough. I feel this one must be practiced a lot before use in the roda.

Sit-ups.

I/A: Alternating five each side of meia lua de compasso. Switching to get to the next, obviously except for the first one. That is, each time it's your turn (with your partner) then you are doing ten in a row. I don't remember if you're suppose to come up for the switch, or switch staying low. I suppose an exercise can be made either way, and simply remember that in the roda you should always be watching and move accordingly.

While I felt better since Friday, I spent this class playing the berimbau and taking notes.

[Actual Post Date and Time 3/13/10 4:48 PM]

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