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View Full Version : related to MFW FAQ: what does a really good inversion table look like ?


ice
October 1st 03, 08:20 PM
This is in relation to the FAQ question below:

NOW WHAT DOES THIS "PROPER" INVERSION TABLE LOOK LIKE AND DO ANY GYMS
AROUND HAVE THEM ?

DOES 24 HOUR FITNESS HAVE IT? I DONT HAVE AN IDEA SO PLEASE LET ME
KNOW.

Thanks,

Ice

---------------------------

How do I work my abs?

The primary problem with this method is the fact that the required
equipment is [a] rather expensive, and [b] since the late 1980s,
rather difficult to find. You will need an "inversion table" with
"gravity boots." For those unfamiliar with such devices, a brief
explanation is in order. "Gravity boots" are padded, metal collars
which are clamped onto your ankles and which have a strong metal hook
that protrudes from the front, directly over the foot. An "inversion
table" is designed for use with gravity boots. It is like a vertical
army cot with two bars spanning the foot end, one below the feet, and
one above the feet. It is attached to a stand by a single pivot hinge
on each side. After fitting the gravity boots, you step onto the
inversion table with your feet on the lowest bar and the hooks of the
boots locked beneath the upper bar. Then, you simply throw your weight
backwards, causing the table to pivot approximately 180 degrees on its
hinges, leaving you suspended by your ankles, completely upside-down.
Please note that a good inversion table will pivot beyond
perpendicular, breaking contact with all parts of your body other than
your ankles; some of them will not reach full perpendicular, leaving
you mostly inverted but still laying on the surface of the table. The
latter is not well suited to this type of exercise.

Once inverted, you can perform a normal "crunch" routine. The complete
inversion of your body will provide extreme resistance which will
result in the much-desired abdominal "burn" long before the number of
repetitions required when doing crunches on the floor or on a slant
board. However, a few suggestions on technique will be helpful:

(1) Do NOT hold your hands behind your head; clasp them across your
chest. Your neck should be held in a relaxed position, with your head
back, "pulling" yourself forward with your shoulders, not your head.
When you find yourself able to do more than 20 repetitions, you may
clasp a weight plate to your chest to add resistance, increasing the
size of the plate each time you can exceed 20 repetitions.

(2) Although it will be slightly difficult, bending slightly at the
knees will decrease stress on your back. However, even with your legs
fully extended, you will find that the usual back stress experienced
during traditional crunches is almost non-existent when performing
"inverted" crunches.

Aside from the increased resistance in using this abdominal workout,
there are a few other advantages:

(1) No "tailbone rash." The usual abrasion caused by constant friction
on the sacral spine area during traditional crunches no longer exists.
Your back does not contact any solid surface; therefore, no friction.

(2) No "head banging." There is no solid surface to come into contact
with your head, either. That is why you can easily hold your head back
during this routine without worrying about striking it on the floor
and without the need to support it in any way.

Abdominal Training FAQ
http://www.dstc.edu.au/TU/staff/timbomb/ab/
ftp://rtfm.mit.edu/pub/usenet/misc.fitness.weights/