TIPS AND TRICKS

In each issue of the Gingada do Mês Newsletter, we feature capoeira and fitness tips and tricks. Send any requests to Jennifer Walsh at sereia@abada.org.

Macaco

1. From a standing position, step your feet together to a squatting position. Begin your backwards momentum at the bottom of your squat by placing one hand flat on the ground behind you slightly to the side.

2. Simultaneously swing the other arm backwards over your head, arching back and reaching toward the ground as you push off the floor with your legs; plant the second hand firmly on the ground.

3. Push off the floor with enough force to lift your hips up and over your shoulders and complete the movement by landing with control; landing your feet past your hand.

Featured Exercise: Balance Ball Crunch
Sit on the exercise ball with weights or exercise balls in each hand. Start with both feet on the floor and slowly lower down, arms to your side and elbows bent. Crunch up and bring arms straight up to the side.
Do a set of 16, then repeat twice, lifting alternate legs.

Photo: Jay Jao