Most Capoeira schools have a list of movements that they would consider basic to the art.
Ginga
[jin-ga] Swing
Every martial art uses stances. The Ginga is a moving base that allows the practitioners to strike and evade In Capoeira the stance is fluid and moves between two main positions. These are the base and parallel. In general, Capoeira schools teach the ginga as constant transition between these two positions. As the students progresses, they will learn variations to the ginga that they can use. During the first few months of practicing Capoeira, you want to get comfortable doing the Ginga.
How to Ginga
The Ginga is broken up into two parts. The Base and Parallel. To enter the base, step back with one leg and raise the forearm on the same side to protect your face. Lean forward slightly. This is the base.
From the base, step laterally with the back leg. Here, you should be squatting slightly with your feet slightly more than shoulder width apart. This is the parallel position.
If you step back with the opposite leg and switch your arms, you’ll be in the base on the opposite side. At its most basic, the Ginga is the movement between these two positions. There are many variations to the Ginga, however when you’re getting started, this basic pattern is important to master.
Esquiva
[es-ki-va] Dodge
Esquivar in Portuguese means “to dodge”. In many martial arts, blocking is the primary defensive option. Blocks are also used in Capoeira, however the most common response to a strike is to dodge. Dodges avoid grappling and give excellent opportunities to counter with a strike of your own. They also make the game of Capoeira much more fluid, encouraging fluid and continuous movement.
How to Esquiva
There are three esquivas that are most fundamental to Capoeira.
- Esquiva lateral – Starting from the parallel position, squat as if into a chair. Lean your chest into your knee. Cover your face with your hand and forearm. Keep your elbow parallel to the ground.
- Esquiva Baixa – From the base position, take a small step back with your back leg. Squat down with your weight on the front leg. Optionally, place the hand not covering you face onto the floor. Make sure to use your entire palm.
- Esquiva Atras – From the base, twist 90 degrees towards your raised hand. Squat as if into a chair and lean towards your back leg. Extend the arm to parry any incoming attacks and gauge distance.
Meia Lua de Frente
[May-ah loo-ah jee french] Half moon from the front
Meia lua de frente is genally the first round kick you will learn in Capoeira. It is the simplest round kick to perform. In other martial arts, this kick is called a crescent kick because of its movements from the outside to the inside making a crescent moon shape.
How to do Meia lua de frente
Meia lua de frente starts from the parallel position. Externally rotate the base foot (not the one kicking) to the side to prevent excessive rotation in the knee. Gather momentum by swinging the arms in the direction of the kick first. Start the kick by following the path of your hands. As the kick reaches its apex, throw the hands in the opposite direction. This provides a counter-balance to the kick. Finish the kick, by bringing the kicking leg back to its starting position. You should finish back in parallel.
Queixada
[Kay-sha-da] Jawbone
The second easiest round kick to learn in Capoeira is called Queixada. In Taekwondo, this kick is called an outside crescent kick. The set-up is different, however the use is similar. This kick aims for the head and moves from the inside, out.
How to do Queixada
From esquiva atras, step the back leg forward and just behind your front leg. Swing your arms up and over your shoulder to gather momentum. Follow the path of your arms with your front leg to kick. The leg should move up and around, landing behind you. Land your kicking leg into your Ginga base. As the leg returns to the Ginga, make sure your hands also return to their Ginga position.
Armada
[Ar-mah-dah] Armada
Armada is a difficult kick to learn. It is a very technical kick, but beautiful when done correctly. Armada is most closely related to spinning heel kicks found in martial arts, such as in Karate. However, Armada is performed with the toes pointed up in the air, which is why it is most often seen in cooperative games and demonstrations.
How to do Armada
Starting from parallel, externally rotate the base foot to prevent excessive rotation in the knee. Outstretch your arms so they are parallel with the ground. Step diagonally and point the heel towards the target. Spin your body in the direction of the step until you can’t anymore. Use the force of your arms to spin with power. Throw the kick with the front leg up and around to the back. Land your kicking leg in the Ginga base.
When landing the kick, bring your arms back into the Ginga position with force. This will keep you from losing balance from the force of the kick. One thing to keep in mind is to keep your eyes on your target at all times!
Meia lua de Compasso
[May-ah loo-ah jee com-pa-soo] Compact Half moon
The last of the four round kicks in this list of beginner movements. Meia lua de Compasso is a staple of any Capoeirista’s arsenal, so make sure to practice it often. Meia lua de Compasso is also similar to a wide array of hook kicks that can be found in Karate and Kung Fu.
How to do Meia lua de Compasso
Start form the parallel position. Externally rotate the base foot to the side to prevent excessive rotation in the knee. Step diagonally, pointing the heel towards your target. Squat half-way down and shift your weight onto the stepping leg. Take the opposite hand and place it on the floor between your legs. Reaching further behind you will give more torque and therefore more power to the kick. Place the second hand on the floor. Keep the back leg (the kicking leg) straight.
Kick the back leg around 360 degrees so that you land back into your Ginga base. Keep your kicking foot parallel to the ground. When landing the kick, bring your arms back into the Ginga position with force. This will keep you from losing balance from the force of the kick.
Rolê
[Hole-ay] Roll
Role can be compared to a cartwheel with the feet hovering above the floor. Rolê is a very flexible movement that can be used to set up attacks, dodge, or reposition yourself around the roda.
How to Rolê
Start from the parallel position. Externally rotate the foot of the side you are moving in. Lean laterally and place one hand on the floor. The leg near the hand on the floor stays planted while the second leg swings around to the other side of the body 180 degrees. As the leg swings around, place the second hand down to the floor, shoulder width apart from the first hand. Look between your legs to maintain sight of your opponent. With the planted leg, follow the movement of the second leg around your body 180 degrees. End the movement in parallel facing in the same direction.
Aú
[Ah-oo] cartwheel
Au is a cartwheel, like the kind you did as a kid. In Capoeira, different cartwheels perform different functions. Smaller cartwheels protect your torso better than big beautiful cartwheels, for example. At the same time, there are a ton of au variations used in Capoeira, along with many regressions to start learning.
Here is a list of cartwheel progressions you can start learning.
List of Cartwheel progressions from Beginner to Hardcore
How to Aú
In gymnastics, your chest will face forwards and your arms will be outstretched up and in front of you. In Capoeira, we keep our chest and face facing towards your opponent.
Start in the parallel position. Externally rotate the foot of the side you are moving in. The other foot is facing forwards towards your opponent. Start by kicking the back leg up and reach for the floor with your hands. The farther you reach with your hands, the easier the movement will be. Land back in parallel.
Cocorinha
[co-co-ree-nya] Squat
Cocorinha is a squat with an arm covering your face. Cocorinha is the last esquiva on this list and the most simple to do.
How to Cocorinha
To do Cocorinha, squat with your feet flat on the floor. Raise an arm to cover your face. This may prove difficult depending on your ankle and hip mobility. The arm covering your face should be on the same side as the attack your are dodging to properly protect your face.
You can also do Cocorinha on the ball of your feet. This can be more demanding than doing it with flat feet, but requires less lower body mobility. You can decrease the difficulty of this movement by squatting with your butt higher off the floor.
Negativa
[ne-guh-chi-va] Negative
Negativa is a foundational position for moving on the ground. Negativa allows for easy movements and transitions low to the ground.
How to Negativa
Starting from Cocorinha, place one hand flat on the floor next to your hip. Stretch forward the leg on the same side as you hand. For beginners, keep you sitting foot flat on the floor. This eliminates pressure on your knee that you might not be ready for.
The more advanced way to do Negativa is to lower onto the heel of your supporting foot, instead of keeping it flat on the floor. The outstretched leg should be bent slightly. The hand will be placed down between your knee and hip. This will shift your weight more forward. This position puts more load on your knee and is unadvised if you have knee pain. Building knee strength is something you will build over time.
How to train your basic movements
Now that we know all 10 basic movements, we can put them together into a neat little sequence of movements. Follow the sequence below and articulate each movement before moving onto the next one.
Start by doing the sequence slowly until the movements feel comfortable to perform. Continue by slowly building up the speed of the sequence. Make sure to do a couple rounds fast to build strength and explosively.
As a challenge, see how long it takes you to do the full sequence. The last cartwheel is just me having some fun, which you’re encouraged to do.
Train your Arroz e Feijão
Arroz e feijão is a common expression that means “rice and beans”. This is a reference to a staple food in brazil that is eaten at least once every day in Brazil. the basic movements are the things you want to maka a part of every single training session. Below is a training regiment you can use that take 15 to 20 minutes to do. You can increase the intensity of the workout by increasing the number of repetitions, sets, or quickening the pace.
The idea is not to have this be the only thing you train, but to make it part of your greater Capoeira workout. For beginners, this is a perfect place to start.
| Exercise | Set | Reps |
|---|---|---|
| Ginga | 1 | 2 minutes |
| Esquivas (all 3) | 1 | 2 minutes |
| Meia lua de Frente | 2 | 5 each side |
| Queixada | 2 | 5 each side |
| Armada | 2 | 5 each side |
| Meia Lua de Compasso | 2 | 5 each side |
| Au | 2 | 5 each side |
| Cocorinha | 1 | 20 |
| Negativa + rolê | 1 | 8 each side |
FAQs
What are the movements of Capoeira called? ›
The ginga (pronounced jinga; literally: rocking back and forth; to swing) is the fundamental movement of capoeira. It is capoeira's most recognized characteristic. Very few martial arts employ a constant rhythmic movement that matches the ginga.
Is it hard to learn Capoeira? ›Capoeira isn't just a form of exercise - it's more like an art form and takes years to learn. Expect to take a year to be ready to take your first grading (and receive your first belt, or corda). As you get more advanced, it may take two to three years to progress to the next level.
Can I teach myself Capoeira? ›Yes, you can learn Capoeira MOVEMENTS on your own. However, it is not possible to play the game of Capoeira on your own. For this you need a partner.
Which Capoeira has the strongest kick? ›A meia-lua de compasso (lit. compass half moon) is a technique found in the martial art of capoeira that combines an evasive maneuver with a reverse roundhouse kick. It is considered one of the most powerful and efficient kicks of the art and one of its most iconic movements along with the rasteira.
What are the two main styles of capoeira? ›There are many different kinds of capoeira. The two largest types are Angola and Regional. Although groups of one style do exist, most groups tend to mix the two styles to some degree. Capoeira Angola groups from the Northeast will tend to identify only as Capoeira Angola and will mimic Regional for performances.
What are the two main styles of capoeira called? ›Capoeira is an Afro-Brazilian martial art developed centuries ago by slaves that used the art as a way of defense from their oppressors. Capoeira involves elements of dance, acrobatics, music and self-defense. There are three main Capoeira styles: Capoeira Angola, Capoeira Regional and Capoeira Contemporânea.
What are the 4 key actions used in Capoeira? ›- Meia lua de frente.
- meia lua de compas.
- Armada.
- Queixada.
Capoeira is meant to be non-contact and you aren't meant to hit your partner with your moves. However, people can and do get hit during Capoeira, due the nature of performing kicks and dodges in pairs.
Can you start Capoeira at any age? ›You are never too old for Capoeira! Best Selling Author, Chris Roel, gives you the best tips to begin and stay training longer in Brazilian Capoeira.
Can capoeira burn fat? ›But there is another reason for the advance of the Capoeiristas: The martial dance is an excellent whole-body workout, with which strength, fitness and flexibility can be trained. Capoeira dance is also highly effective in terms of fat loss.
Can capoeira beat taekwondo? ›
Compared to each other, however, there is not that much difference in terms of effectiveness. Both of these arts take years to learn properly, both of them are kicking-based and also somewhat unrealistic in these terms. Nevertheless, we believe Taekwondo has a slight advantage.
Is Capoeira safe for kids? ›Capoeira is one of the best ways for children to develop mind, body, and strength. In addition to the benefits above, Capoeira helps to build a strong and positive character and personality through self-expression, confidence, and team-building skills in a fun and playful environment.
Is music important in Capoeira? ›Music plays a big role in capoeira, and sets the tempo and its style. It is performed by traditional instruments played and complementary singing. One of the most typical instruments used is called berimbau, which controls the speed of the 'roda' (circle/game), moving either slow or fast.
Is Capoeira useful in street fight? ›For self defense, Capoeira is an effective way to defend ones self against another unarmed opponent. The strongest tools a Capoeira practitioner has when defending themselves is the use of dodges, sweeps, powerful kicks, and open palm strikes.
Do you need to be flexible to do Capoeira? ›Capoeira does not require you to be flexible, but you will get flexible over time. Classes usually involve light stretches in the beginning, longer stretches at the end, and some dynamic stretches throughout the class.
Is there a black belt in Capoeira? ›Mestre Boneco's black belt is also recognized by the Brazilian Capoeira Federation. After receiving his black belt, Mestre Boneco, along with Mestres Paulinho Sabia and Paulão, founded Grupo Capoeira Brasil, an organization that would later become one of the largest Capoeira groups in the world.
What is the hardest type of kick? ›The most powerful lead-leg kick – Side kick
The standing side kick is by far the strongest stationary kick. By chambering the leg up into the chest, the kicker is able to create a great amount of force. Unlike the spinning kicks we reviewed, a lead-leg side kick does not draw as much power from the upper body.
Samba de Roda
A song which bears the roots of samba. This type of samba (samba de roda) draws from many folkloric dances and traditions of African and Brazilian peoples.
Grupo Capoeira Brasil uses eight different colors in their graduation system. They are: Yellow, Orange, Red, Blue, Green, Purple, Brown and Black. Beginner students (before becoming Graduados) have transitional cords between the main cords, for example: Yellow and Raw cord.
What is the main instrument in capoeira? ›The leading instrument in all capoeira styles is the berimbau. The instrument dictates the rhythm and movement of capoeira players in a roda (Ilari, 2001).
What is a chula in capoeira? ›
Chulas (Praise) give praise and thanks to any combination of paramount figures in capoeira, mestre's present and past, historical figures, the people tha are present around the berimbau forming the roda and God.
Why do capoeira dancers wear white? ›Most of the time, capoeiristas wear white shirts while playing and practicing. White is the primary color of the capoeira uniform. The main aim of wearing a white-colored shirt is the symbol of purity and today it could be to clearly show the design and logo of the capoeira club of which a player is a part of.
What is a capoeira teacher called? ›Bamba – A master or expert at Capoeira. Banda – A standing sweep kick where you use your heel. Baqueta – The wooden sticks used to play the Berimbau. Base – Another word for the Ginga.
What is the English of capoeira? ›Capoeira is a fusion of martial arts and dance which originated among African slaves in colonial Brazil. It is performed in a circle to the sound of the berimbau, a percussion instrument of African origin.
What is the biggest capoeira group? ›| The AC "globe" | |
|---|---|
| Also known as | Associação Brasileira de Apoio e Desenvolvimento da Arte-Capoeira (The Brazilian Association for the Support and Development of the Art of Capoeira) |
| Country of origin | Brazil |
| Founder | Mestre Camisa (born 1956) |
| Current head | Mestre Camisa |
- Have fun!
- Listen to the Bateria, the berimbau and the person leading the roda.
- Eyes on your opponent (friend)
- Don't forget to breathe.
- Move BIG!
- Kick and move.
- Stay relaxed.
- How to play with higher level Capoeiristas.
About Capoeira
It is comprised of specific offensive and defensive movements and, unlike in other martial arts, the participant is constantly in motion because of the basic movement, the ginga. The movements also consist of positions on the ground, kicks, sweeps and acrobatics.
In Africa, Capoeira was an Angolan ritual that had many religious connotations.
What are the 3 combined elements that make up capoeira? ›- Capoeira is a unique Afro-Brazilian art form that combines elements of martial arts, dance, music and acrobatics. ...
- Capoeira Today.
Speak calmly and make eye contact as this will show them you are confident. Speak calmly and make eye contact. This will show them that you are confident.
Is Capoeira rare? ›
Capoeira is a Rare Emote in Battle Royale that can be purchased from the Item Shop.
How many years does it take to master Capoeira? ›Becoming good at Capoeira for most people can take 4 to 6 years. At this level, you will be a student who is able to perform all fundamental movements in Capoeira. Some will be able to perform some floreios depending on how much they train this aspect.
Can tall people do Capoeira? ›Capoeira is for everyone - young or old, short or tall, girl or boy! Of course, the more you train, the faster you will see results!
Is Capoeira considered a dance? ›Capoeira is best described not as a dance but as a sport in which the participants—historically, sometimes with blades strapped to their ankles or held between their toes—swing their legs high in attack, perform aerial somersaults, and pass within a hairsbreadth of each other's knees, head, groin, or stomach.
Which dance move for belly fat? ›For toning your abs, perform belly dancing for 10 minutes every day. Make twisting movements that contract your abdominals. Opt for moves like rib slide, hip circle, figure eight, camel and belly roll. According to a report by FOX News, ballroom dancing is a great workout that involves rare muscle groups.
Why is capoeira hard? ›Improvisation and flow in Capoeira is very difficult because unlike other arts that you do alone, Capoeira is improvised with another person. There are tons of videos that show Capoeiristas doing different flow sequences on their own. And as impressive as they can be, it's 100x more impressive when done with a partner.
Which dance is best for fat loss? ›Effective dance routines for weight loss are mainly ballroom dance like Tango, Jazz, Cha-cha and Pasa Doble or street dance forms like salsa and hip hop. These high energy dance routines can be compared to an intense workout at the gym and often yield the same results.
Can you use capoeira in UFC? ›A fighter can use capoeira in MMA “the same way you can use jiu-jitsu and muay thai,” Zaleski told MMA Fighting. “Capoeira is a sport that doesn't have rules, so you can used pretty much everything you learn outside and bring into capoeira and work on your flexibility, agility, balance.
Are there ranks in capoeira? ›As in other martial arts, Capoeira uses a ranking system for recognition of the capoeira students' knowledge and time trained. The capoeira ranking is presented in a form of belt (cordão) based on the colors of the Brazilian flag.
Is capoeira like breakdancing? ›Capoeira and breakdancing contain similarities in their footwork, groundwork, and upside-down movements, leading some to theorize that capoeira gave birth to breakdancing. Capoeira arrived in New York City with Mestres Jelon Viera and Loremil Machado in the 1970s, around the time of breakdancing's origin.
Is Capoeira still illegal in Brazil? ›
In the 1940s, the official ban was lifted from capoeira and this allowed two main streams to develop in unison: Bimba's Regional form and Angola, the latter of which looked to the traditions of the art before it was banned. Today, capoeira is a cultural symbol of Brazil and is widely practised around the world.
Do you wear shoes for Capoeira? ›Some people prefer to play Capoeira barefoot while others wear shoes. If you train capoeira barefoot your feet will need to grow accustomed to the movements and build up the calluses on your feet. If you wear shoes it is best to wear indoor athletic shoes that are only intended for indoor training.
Does Capoeira use hands? ›Capoeira has always been an eclectic martial art with a variety of different techniques that make use of the hands, feet, legs, arms, elbows, knees, and head. Some techniques are used for moving along the ground while others are used for evading attacks and it is not uncommon to see a combination of the two.
What are the 4 key actions used in capoeira? ›- Meia lua de frente.
- meia lua de compas.
- Armada.
- Queixada.
- Ginga (Swing) Ginga (normal) Ginga (traditional) Ginga quebradas (breaks)
- Aú (cartwheel)
- Rolê (roll)
- Negativa.
- Bananeira (handstand)
- Queda de rins (Fall on the kidneys)
- Ponte (bridge)
- Cabeçada (headbutt)
Capoeira is a fast and versatile martial art that is historically focused on fighting when outnumbered or at a technological disadvantage. The style emphasizes using the lower body to kick, sweep and take down their aggressors, using the upper body to assist those movements and occasionally attack as well.
Do you hit each other in capoeira? ›Capoeira is meant to be non-contact and you aren't meant to hit your partner with your moves. However, people can and do get hit during Capoeira, due the nature of performing kicks and dodges in pairs.
Is capoeira useful in street fight? ›For self defense, Capoeira is an effective way to defend ones self against another unarmed opponent. The strongest tools a Capoeira practitioner has when defending themselves is the use of dodges, sweeps, powerful kicks, and open palm strikes.
Are Capoeira kicks effective? ›Chapeu de Couro is a kick performed from the ground and swings the users whole body at the opponent. The kick is incredibly effective at producing force, but as you can see, the set up is long, which makes the kick slow. Not only that, but there is a huge amount of technical coordination required to perform this kick.
What does Capoeira teach you? ›Capoeira is an Afro-Brazilian martial art that combines dance, music, and acrobatics. It teaches discipline, self-defense, physical fitness, and promotes self-esteem. It is considered one of the top all-around strength, flexibility, and aerobic exercises and training is geared toward all ages and athletic levels.
Is there a black belt in capoeira? ›
Mestre Boneco's black belt is also recognized by the Brazilian Capoeira Federation. After receiving his black belt, Mestre Boneco, along with Mestres Paulinho Sabia and Paulão, founded Grupo Capoeira Brasil, an organization that would later become one of the largest Capoeira groups in the world.
Why is capoeira white? ›The founder of Capoeira Regional, Manuel dos Reis Machado, Mestre Bimba, chose white for the uniform, to show the uniforms of his students were clean. Dirt can be easily spotted on white clothes. Back in those days capoeira was judged to be the pastime of petty criminals and vagabonds.
What is unique about capoeira? ›About Capoeira
It is comprised of specific offensive and defensive movements and, unlike in other martial arts, the participant is constantly in motion because of the basic movement, the ginga. The movements also consist of positions on the ground, kicks, sweeps and acrobatics.