Inversion exercises are done while being hung fully upside down with the support of inversion boots on a horizontal bar. Sounds tricky? It is and can be quite a challenge, but the benefits gained from doing inversion exercises might encourage you to try it yourself.
When doing inversion exercises, inversion boots – otherwise called “gravity boots” – are worn to support your body. Inversion boots are made with straps to hold on to your ankles and attach to the horizontal bar. This is the only thing that is used to support you and keeps you safe while allowing you to do the various exercises that act as therapy for your body.
Types of Exercises
Squats are done the same way as standing. The only difference is that you are fully inverted instead of standing before starting each bend. In order to complete the proper form of each squat, start at a 180 degree angle then bend your knees while raising your body toward the bar. This exercise works on your hamstring and glutes.
You are better able to stretch your body through inverted sit-ups. Fully invert your body and stretch through 180 degrees, brining your chest toward your thighs. This exercise works on your lower back and abs.
Full inversion means that you hang yourself completely; toward the floor. This exercise is one that takes very little work and allows you to take the time out and meditate. It releases stress and back pain, improves circulation and gives you mental alertness. The gravity also realigns your spine.
Three Points Hang
As a beginner, you can try the three points hang. This means that three different points of your body are supported by the horizontal bar at all times; your feet and one of your hands at a time.
Inversion exercise falls under the category of core training. It works your legs (hamstring and glutes), abdominals, chest and back. Apart from inversion exercises physically molding your body, they are therapeutic. Inversion exercises help to realign your spine, improve blood circulation, reduce stress, increase flexibility, improve posture and rehydrates the vertebral discs (allows for flexibility of the spine) and it is necessary to use some gym mats.
Although inversion exercises help your physical and mental health, there are certain precautions that must be considered before attempting the maneuvers. If you have hernia, glaucoma, high blood pressure or heart disease, it is not advisable for you to do the exercises. Also, pregnant women and persons suffering from obesity should not participate in inversion exercises.