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Warming up and stretching in capoeira

Posted on 29 April 2008 by chan

1. WARM UP IN CAPOEIRA

written by Instrutor Bruxa

Warming up properly is one of the key things you can do to prevent injuries. Taking some simple precautions can help reduce the risk of injury and keep you training towards your goals. Most martial arts disciplines recommend sustained stretching for at least 15 minutes before any kicks or punches are thrown.

A) Static stretches are an option to start your warm-up. They will assist you to set your mind and thoughts in what you are about to start, in this case: TRAINING and they will increase blood flow to your muscles.

1. Remember to always move slowly and smoothly. Using quick, jerky movements increases your chances of injury and doesn’t stretch you as effectively.

2. Always try to relax. Tensing up while stretching eliminates the effectiveness of the stretch.

3. Hold the stretched position for at least 30 seconds at a time

4. Increase the number of repetitions as you progress

5. Think about what muscle or muscle group you are trying to stretch and make your stretch muscle-specific

B) Active stretching should be your second step. You can use your capoeira moves or the ginga as a way to perform your active stretches.

Once again:

1. Remember to always move slowly and smoothly. Using quick, jerky movements increases your chances of injury and doesn’t stretch you as effectively.

2. Always try to relax. Tensing up while stretching eliminates the effectiveness of the stretch.

3. Start with low kicks ( knee height ) and low movements and increase your Range of Movement as you increase your repetitions.

Below is one of the stretching sets that we run through at our classes here at Soul Capoeira. We usually hold the stretches for a lot longer and their are specific things that you should focus on when you are doing certain stretches. So come to a class and you will be able to learn it!

These stretches are influenced from: Capoeira, Yoga, Brazilian Jiujitsu and various Martial arts instructors.

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3 Comments For This Post

  1. Bruxa Says:

    Hi All..
    List of references for this topic are highlighted under the 1st topic posted. Common Capoeira Injuries.
    xo

  2. Liz Says:

    Excellent! That is a really neat sequence and covers the whole body really well. Thanks, I’ll be using it!

  3. Tabaeru Says:

    This is an excellent series, i never thought to incorporate a lot of movement into my stretching, its all been completely static.

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