Personal Trainer: Brazilian dance fighting

amNewYork Staff

2:43 PM EDT, July 8, 2008

At the Renzo Gracie Academy at 224 West 30th St. in Manhattan Alexandere Verge, 27, performs the Capoeira (Brazilian Dance Fighting) (RJ Mickelson)

Alexandere Verga, Capoeira Instructor at Gracie Jiu-Jitsu Academy

Capoeira (Brazilian Dance Fighting)

Ginga- The Ginga is the basic Capoeira step in which all others are based∑

Start with your left leg out front and your right leg back, as if you were about to start running and hold your right arm up protecting your face Bring your right leg up and plant 12 inches from your left and swing your left leg back as you move your left hand in front of your face

You should not be stationary. You should be moving around the room in a circular motion with each step you take, and keep in mind that this a dance, so maintain a fluid, rhythmic motion

Martelo

Start with a few steps of Ginga

Plant your right foot out front, angled 45 degrees to the right

Rotate your upper body to the right as you kick with your left leg as high and straight as you can

Bênção (ben-sow)

Start with a few steps of Ginga

Plant your right foot in front with your toe pointed straight ahead

Lean straight back

Bring your left knee up to your chest

Kick your left leg straight out

Queixada (kay-sha-da)

Start with a few steps of Ginga

Plant your left foot

Cross your right foot just behind your left

Raise your left leg straight out, as high as you can

Using your right leg as a pivot point, swing your left leg around to the left

Meia Lua de Compasso (may-a-lou-a) (Half Moon Compass)

Start with a few steps of Ginga

Plant yourself square (feet in line with shoulders)

Bend at the waist and plant your hands evenly on the floor near your right foot with your middle fingers pointing directly to the right and your thumbs almost touching

Raise your right leg straight back and keep your left leg planted as a pivot point and bring your right leg around the back of your body as if to draw a half moon with your foot