Gym workout for Dragon-boating

• Bench press
• Reverse chop
• Incline Bench press
• Seated crunch
• Flies
• Bench pull
• Bench dips / tricep press
• Dead lifts
• Lat pull down
• Dumbbell squats

Exercises for 24-hour Belly-in course

Please refer to the weekly exercise sections below.

Monday Exercises

• Shoulder shrug, Accordion-Style Stretch and Clasped Hands Behind-the-Back Stretch 肩部耸肩,手风琴伸展,背后双手交握伸展
• Standing back extension 站立背部伸展
• Standing quadriceps stretch 站立股四头肌拉伸
• Dynamic Knees-to-Chest Stretch 仰卧动态抱膝拉伸 Supine Piriformis Stretch 仰卧梨状肌拉伸
• Supine spinal twist 仰卧脊柱扭转

Tuesday Exercises

• Standing Side Stretch 站立侧弯
• Standing Forward Fold with a slow roll-up and backbend 站立前屈, 缓慢卷起并后仰
• Standing Bench Quad Stretch 站姿凳上股四头肌拉伸

Wednesday Exercises

• Overhead Triceps Stretch / 头顶三头肌伸展
• Poolside stretching exercise / 游泳池旁伸展
• Bird Dog + Drop-Lift-Rotate | Lumbar Release
• Drop-Lift-Rotate
• Standing Hamstring Stretch / 站立腘绳肌拉伸

Thursday Exercises

• Two-Arm Wall Chest Stretch 双手靠墙胸部拉伸
• Crossed-Leg Side Stretch 交叉腿侧身拉伸
• Stair Stretch 楼梯伸展

Friday Exercises

• Basic hip rotation / 基本髋部旋转
• Standing banded row / 站姿弹力带划船
• Dead bug core exercise / 死虫核心激活
• Standing Overhead Lat Stretch / 站姿背阔肌动态拉伸
• Standing Hip Rotation / 站姿髋关节练习
• Standing Overhead Side Bend / 站姿头上侧弯

Saturday Exercises

• Diaphragmatic breathing / 隔膜呼吸
• TYI Scapular Stabilizer Stretch / 肩胛稳定伸展
• Standing Overhead Shoulder Rolls / 站姿肩部滚动
• Standing Elbow Circles / 站姿肘部旋转
• Standing Shoulder Stretch / 站姿肩部拉伸

Sunday Exercises

• Standing Knee-to-Chest Stretch / 站姿抱膝拉伸
• Standing Back Kick / 站姿后踢
• Standing Lunge with Rotation / 站姿弓步转体
• Standing Half-Split Stretch / 半劈叉拉伸
• Cross-Body Shoulder Stretch / 跨臂肩部拉伸
• Standing Chest Opener / 开胸拉伸