To perform a fluid ginga, concentrate on your coordination and footwork. With each step of the ginga, remain light on your feet as you shift your weight from side to side or forward and back. Swing your arms to not only dodge or feign an attack but also maintain your balance the entire time you perform a ginga.

To return to a balanced and centered position, use your hand to push off the ground while generating power through your legs—this will help you stand upright again.

To transition from a ginga into a negativa normal, move your back leg in front of you while bending the opposite leg and then ease yourself into a crouching position.

After you practice and perfect the au, you’ll build more strength and be more ready to perform a “bananeira,” a type of handstand—use it to lean forward and enter a fight or to lean backward and exit one.

Since your attacker might think you’re just blocking an attack, you can use the element of surprise to your advantage and catch them off guard when you kick them with a “chapa. ”

When you kick with the “queixada,” skip on your back foot to maintain your balance while you drive your front leg up.

Spend about 10 minutes warming up before and after your capoeira training sessions.

As you grow stronger, increase the weight of your dumbbell in 5 lb (2. 27 kg) increments. Try weightlifting with a bench press so you can lift heavier loads and target more muscles at one time. Work out on a pull-up bar. Aim to do at least 5 pull-ups when you start out. As you grow stronger, try to add 1 pull-up to your routine each week.

You can also build your reflexes on your own. For example, you can punch a double end-punching bag. Since it will swing back and forth when you hit it, you’ll be able to practice your dodges and your strikes.

Watch the more experienced players. Pay close attention to not only your mestre’s moves and instruction, but also the moves of senior capoeiristas for ideas about how to link your movements in a fluid way.

Don’t look at the ground when you fight. Instead, keep your eyes up and on your opponent. Watch your opponent’s moves and adapt appropriately. For instance, if your opponent comes at you with a leg sweep, jump back. Move in with your “ginga,” or dance step, for a quick strike. Don’t freeze up in the roda. React with moves you know well, whether its a simple ginga, a negativa⁠—a crouch—or a kick. If you can, record your matches. You can pause and slow-mo these videos to see what you need to improve on. [12] X Research source