VERY IMPORATNAT NOTE : THE KEY TO MAKE AN EVERYDAY GOOD WORKOUT IS TO COMBINE

EXERCISES SO EVERYDAY YOU BEND YOUR SPINE BACKWARD ,FORWARD AND LATERALLY
+ANAEROBIC TRAINING
+CAPOEIRA FARTLEK IS UTILIZED IN CAPOEIRA CONDITIONING IN A WAY THAT PUTS YOU
IN "EPOC" THAT MEANS YOU LACK OXYGEN CONSUMPTING UNLIKE AEROBIC TRAINING , YOU
ALWAYS WORK WHILE BREATHING WITH EVERY MOVEMENT (Steady long pace)
+ Note that aerobic means oxygen and anaerobic means oxygen debt but they are b
oth for conditioning capoeira
+Aerobic training improve your look , your skin tone and glow .There will increa
se oxygene consumption, lower blood pressure.Your heart will work less with a lo
wer resting heart rate.Aerobic training will fend off depression and will relea
se stress and tension,reduce anxiety as you produce endorphins
THE 45, 60 minutes workout :
-devote time in a workout to 50% training on your hands like .That include all t
he bananeira exercices , the au movements,the negativa lateral , the bridges and
so on
-Think of your spine often and devote whole sessions to look after it .Bend back
ward , forward,to each side and twist your spine
-https://www.scribd.com/document/172365970/Overcoming-Gravity
+there's four types of flexibility:
-dynamic flexibility
-static active flexibility
-static passive flexibilty
+ search excessive post-exercise oxygen consumption(EPOC): the rate of the muscl
e consumpting vo2 max
+HIIT work far more effectively for poeple already in good shape
+aerobic training is great for building initial stamina and endurance
+search for the protein collagen for fascia(that is a fiber tissue that envelop
bones , muscles and joints holding everything together)
+search for Diaphragmatic Breathing
+search for deep nasal breathing
+Alveoli :are tiny sacs within our lungs that allow oxygen and carbon dioxide to
move between the lungs and bloodstream.

picked words:
+strenuous(description word from cardiovascular paragraphe :requiring or using g
reat effort or exertion.
+ancestor=les anctres
+bout=a short period of intense activity of a specified kind
+pelvis=bassin
+subtle(pronounced sutle):so delicate or precise as to be difficult to analyse o
r describe.
+versatile: Able to adapt or be adapted to many different functions or activitie
s.

+The core movements are:

cocorinha(squats): hindu squat is very effective(recommended)
ponte(back bridge):helps trim away fat for abs and thighs and benefecial for the
nervous system,glands and reproductive organs.It also will build strength in th
e wrists and ankles and will stretch the whole front of the body and strengthen

the hips
Au Normal(cartwheel):build coordination and balance skills,build stamina,trim wa
ist,strengthen the arms and shoulders
Plantanda Bananeira(hanstand push up):torso and shoulder strength