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To maintain physical fitness and improve sailing performance, Marina and Michel demonstrate ten exercises designed for the confined spaces of a sailboat.2:40 They emphasize using resistance bands as a versatile, space-saving alternative to traditional gym equipment for strengthening muscles used in common sailing tasks.4:29 To build strength for hoisting sails, they recommend using a pulley system with a water jug or resistance bands to mimic the pulling motion, maintaining a 90-degree arm angle.3:09 Push-ups, performed against the boat’s entrance or a raised support, further target the upper body.6:08 For grip strength, they suggest squeezing a disconnected fuel primer bulb or a small ball.7:06

The routine includes balancing on one leg to improve stability in the boat's motion, and using resistance bands for leg extensions to prepare for navigating stairs and deck movement.9:03 To assist with winching and abdominal strength, they demonstrate seated torso twists and simulated winching motions with bands.11:22 Finally, they suggest practicing anchor retrieval by lowering the anchor slightly in shallow water to build endurance.12:08 Consistent, daily exercise improves stamina and reduces fatigue during active sailing.

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