Want to improve your race performance? You shouldn't miss this land training tips!

Dragon Boat Festival is coming! Let's burn that calories from sticky rice dumplings by dragon boat racing! By improving your stability and upper body explosiveness with proper resistance training, you can achieve a better stroke. Try our recommended exercises to improve paddling when you aren’t on the water:

DEMONSTRATION

單手直臂下拉

1. One-arm Straight Arm Pulldown

15 reps each side x 4 sets

Breakdown: Grab the handles and hang down directly under the straps with just the heels touching the ground. Pull yourself towards to handles. Mare sure you brace your core throughout the entire exercise. Bodyweight inverted row trains your back muscles and core stability at the same time.

Aim: It helps to develop a stronger and more stable stroke.

woodchopper

2. Wood Chopper 

15 reps each side x 4 sets

Breakdown: Holding the end of the band with both hands above one shoulder. Keep your body straight and then bring the band across the body until it passes the opposite thigh.

Aim: Rotation is a key motion when you perform a stroke. The wood chopper exercise allows you to build up your strength for rotation.

Inverted Row

3. Inverted Row

15 reps x 4 sets

Breakdown: Grab the handles and hang down directly under the straps with just the heels touching the ground. Pull yourself towards to handles. Mare sure you brace your core throughout the entire exercise.

Aim: Bodyweight inverted row trains your back muscles and core stability at the same time. It helps to develop a stronger and more stable stroke.

russian twist

4. Russian Twist

15 reps each side x 4 sets

 

Breakdown: Elongate and straighten your body at a angle about 45-degree from the floor. Hold the kettlebell with both hands in front of your chest. Twist your upper body to the right, then back to center, and then to the left.

Aim: The exercise strengthen your abs and obliques. It helps on building your core strength, stability and balance which are esstenial for your dragon boat race.

Dragon Boat 5 items starter pack!

Let’s find out and start paddling together. 

Dragonboat_land training

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