About Exercises With an Inversion Table
Although not widely seen in commercial gyms, inversion tables are useful pieces of exercise equipment that can add variety to your exercise routine. The benefits of using an inversion table include increased flexibility and the ability to work your muscles at different angles. After a few weeks of using an inversion table, you might wonder how you ever trained without one.
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Inversion Table
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An inversion table pivots to rotate a full 180 degrees to allow you to train while upside down. When using an inversion table, your feet are locked at the bottom of the machine to hold you in place, allowing you the freedom to perform traditional exercises using the powerful resistance of gravity.
Inversion Table Theory
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The primary promoted use for an inversion table is to relieve back pain by reversing the influence of gravity on your body. While standing and walking around, gravity is constantly exerting downward pressure on your spinal column. An inversion table reverses this effect by allowing your spine to naturally expand and decompress, purportedly relieving tension throughout the entire column.
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Inversion Table Training
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An inversion table can also be used to increase the level of difficulty of traditional body-weight exercises by altering the normal influence of gravity. Sit-ups, for example, become vastly more challenging when performed on an inversion table. Another potential training exercise is to perform partial squats while inverted, using the strength of your legs to bring your entire body closer to the ceiling, resulting in more complete development of your leg muscles.
Progression
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Avoid training under conditions of maximal inversion until you are accustomed to the effects. Start slowly, aiming to invert yourself 5 or 10 degrees more each week, allowing your body to naturally become accustomed to the feeling of exercising upside down. This can help avoid potential side effects such as dizziness or headaches.
Considerations
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For maximum safety, use a spotter while using your inversion table. This can help alleviate the risk of catastrophic failure if a clamp breaks or you experience a medical emergency while upside down. Never perform any ballistic or explosive exercises while inverted because you may inadvertently cause the table to flip over.
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