The most important way to increase your performance in training is through strong wrists. MACFit Ömür Plaza Trainer Doğu Berkan Gündüz emphasized that the wrists are a part of almost every sports movement and listed four exercises for strong wrists:
1- Quadruple Forearm Stretch
Stand on all fours on the floor with the fingers pointing at the knees and the hands under the shoulders. Slowly sit on the heels while keeping the palms and heels on the floor. Pause when tension is felt and hold for 15 seconds. This is repeated in three sets.
2- Reverse Grip Stretch
Movement starts on all fours. The palms of the hands are placed on the floor with the fingers pointing inward, the elbows slightly bent, with the palms facing upwards. Elbows are slowly straightened. When a stretch is felt in the upper arms, pause and hold for 15 seconds. This movement is repeated in three sets.
3- Finger Flexing
Standing, arms extended straight at shoulder level, parallel to the floor and palms facing down. First a clenched fist is made, then the fingers are spread wide. There is a continuous and rapid transition between these two movements. Can do two sets of 25 repetitions. When the forearms start to burn, the movement is done correctly.
4- Ticket Flexing
It stands still. The arms are extended straight at shoulder level, parallel to the floor, and the movement is started with the fingers together. Extending the wrists, the fingers are lifted as high as possible, then the wrists are flexed downward by pulling the fingers as far down as possible. This move is done in two sets of 25 repetitions.