Some randomness that came out nice ??? . . . Follow @dende_arts ?????? YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina @newark.nj @newarkhappening @newarkarts @goironbound @newarknjblog @newarkartistdatabase @newarktimes @newarkpulse

Capoeira classes starting next week! Tuesday at 7:00pm at Method climbing gym. Membership info in bio link. Feel free to DM me if you have questions. @methodclimb

Reversão from QDR - ways to improve 1. This is the reversão from QDR. To get started you should at least be comfortable doing a QDR. 2. The most common mistakes people make when doing the reverse is to try to switch their feet. The best way to avoid this mistake is to try the following drills. 3. This push-up will help you gain strength needed to do to movement. Ideally you want to be able to do a push-up with one arm however two hand is acceptable. 4. The second step is to learn how to separate your legs out as wide as possible and then bring them back down to the floor. you know you’re doing the movement correctly when you see this wider sweeping movement with both of your legs. 5. The next step is to continue the rotation until the opposite foot reaches the floor. Once the foot reaches the floor push up. And lastly come back down into QDR. 6. The last step is to pull it all together, keeping in mind that you have to make the wide sweeping movement with your legs. . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina @newark.nj @newarkhappening @newarkarts @goironbound @newarknjblog @newarkartistdatabase @newarktimes @newarkpulse

What do you think? good for your knees bad or amazing! I’ve been practicing these ATG split squats for about four months now with the body weight this is the first time that I have used any sort of wait with this exercise. The weights look big but it’s only about 20% of my bodyweight. This was about five reps and five sets and the burn was tremendous. My knees felt unbreakable afterwards and the days following. This is not something you can jump into, but it’s highly recommended you try. @atgforcoaches . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina

My favorite warmup for Au de Coluna The warmup here is pretty simple and divided into two parts. 1) normal cartwheel. Even better if the cart wheel is slow and controlled. 2) J shaped cart wheel. A cart wheel where you begin to fall backwards halfway through. You’ll notice that this looks very similar to Au de Coluna. Camera angle is not the best but oh well. 3) do the movement. Here we change the starting position to something that resembles more closely how we would use Au de Coluna in game. I have been using this variation to help people learn the movement, but this is the first time that I started to use it as a warm-up prior to myself doing it. The results are actually very amazing. I think part of the reason is doing this J shaped Cartwheel reinforces a lot of the movement patterns of Au de Coluna. I think part of any good warm-up is trying to approximate as much as possible what your end goal is. I think in this case we get pretty close. By starting out from the cartwheel position were able to take something that’s a little more familiar and transform it into something more difficult in a way that is safe and feels comfortable. Shoutout to @_jiboia__ for helping me with this one! . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #atgfam #capoeiratreina

This is my favorite warm up for helicoptero ? The idea is to introduce rotation little by little by planting the floor onto the ground first and then punching into the air with the first to continue the rotation. This is a nice way to introduce the body to the rotation that’s needed for the movement, which can be a lot. One of the most important things for this warm up is to make sure that the footers plants down onto the ground and the removes in emotion that is similar to meia Lua de french (but upside down). After doing a few reps of these, which you can think about as low intensity Versions of the movement, then I start doing helicopteros from different positions. 1. Warm up a few reps in each side 2. Helicoptero 3. Try different entrances. (This I still need to build that confidence to do in the Roda) QUESTION: how does this movement feel for you? Is it confusing? Does it feel like you’re almost there but can’t quite do it? Let me know. . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #helicoptero #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter

Found a new spot in my apartment to film. Follow @dende_arts . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal

I miss teaching capoeira. Today I got 3x of what I asked for ? a couple new people. A student online and a 3 very talented students all in one sitting. It was a lot of fun. Thanks for making my day guys. And thanks to @mestrecebolinha for letting me take on the task while he was away. Next month I’ll be teaching in person classes at Method Climbing in Downtown Newark, NJ! Come out there if you’re interested. #theclassisthereward #focus #dedication #axe #capoeira #classtime

Come out for a free capoeira class on saturday 10:00am at Branch Brook Park. @branchbrookpark Why capoeira? It’s a full body workout and a creative art that works your brain at the same time as your body. Working out the brain is all about learning new things. capoeira has an ENDLESS number of movements to learn. This beginners class is going to be for everyone! Doesn’t matter if you just rolled off the couch, you will leave feeling rejuvenated. Again the class is this saturday 10:00AM! Tag a friend to come out with you! The summer is here. Let’s enjoy it #branchbrookpark #newartwork #newarkarts #newarkartsfestival #capoeira #newarkfitness #methodclimbing #rockclimbing

My Au de Coluna guide and Au Trançado guide are available in my bio. There are over 45 minutes of video along with visuals and descriptions to help guide you through The progressions for this movement. The explanations will give you a better understanding of how the movement works as well as some of the pitfalls that cause injury. I spent a lot of time doing Au de Coluna the wrong way. I injured my back and my shoulders. This guide was my way of making sure that anyone could learn the movement safely and much fast than it took me to learn. #autrancado #autrocado #audecoluna #ponte #bridge #floreios #floreio #capoeira #capoeiramoves #movementculture #atgfam