An inversion table (also known as a gravity table) is a piece of fitness equipment that allows the user to suspend his body either partially or completely inverted, providing resistance to the muscles and tendons along a line of force with which he is unaccustomed to dealing. When using an inversion table, you will want to start slowly and progress gradually toward your goals to avoid overloading the body while in an unusual position, lest you experience side effects such as dizziness and feelings of disorientation.
Simple Hanging
Begin your work on an inversion table with nothing more than simple hanging, beginning with a slight level of inversion and progressing to a larger inversion angle as your body becomes used to operating under a reversed pull of gravity. Although it might seem too simple, begin with a low inversion rate of just 20 degrees, allowing your body to simply hang there for five to 10 minutes at a time, practicing at least three non-consecutive days of the week. Each week, increase the degree of inversion by five to 10 degrees until you are completely upside down. Likewise, increase the time spent hanging by five minutes or so each week. Before long, you will be able to hang fully inverted for 30 minutes or more without difficulty, signaling that you are ready to begin the next phase of training.
Inverted Squats
Perform inverted squats to increase your leg strength and flexibility. To perform squats while inverted, simply set the table to maximal inversion (completely upside down). Initiate the movement by bending at the knees and hips, using the muscles of your legs to pull your body toward the ceiling as you descend into a semi-crouch. Due to the mechanism of the inversion table you will not be able to descend as low as you would during a conventional squat. Just go as low as you possibly can, repeating for three or four sets of eight to 12 reps.
Inverted Situp
Perform inverted sit-ups following inverted squats to challenge your abdominal region. To perform inverted sit-ups, tilt the table to the desired level of inversion (start with a slight angle if you have not performed these before). Initiate the movement by tensing up your abdominal column as though bracing to receive a punch, then flex forward at the waist, pulling your torso up until you are parallel to the floor. Lower yourself slowly and under control--do not let your body "fall" back down, as you want to stress the muscles through the entire range of motion. Repeat the drill for three or four sets of 10 to 20 reps, increasing the number of reps and the angle of inversion as your abs increase in strength.
Tags: inversion table, your body, completely upside, completely upside down, five minutes, four sets, Initiate movement