Weider WEBE0878.0 manual Developing a Program, Full Inversion Program, Beginner Program

DEVELOPING A PROGRAM

This section contains information and suggestions about using the inversion system. Make sure that all parts are properly tightened each time you use the inversion system. Replace any worn parts immediately. See the

ADJUSTMENT section starting on page 12 to identify parts referred to in this section.

BENEFITING FROM USING THE INVERSION	INTERMEDIATE PROGRAM
SYSTEM	The following are suggestions for persons who have
If you feel nauseated while using the inversion system,	become comfortable using the inversion system as
return to the starting position. Be aware that it may take	described under the BEGINNER PROGRAM.
a few weeks of use for your inner ear to become accus-	Increase the angle to which the inversion system can
tom to being inverted.
Do not use the inversion system right after you have	rotate, as it is comfortable. Adjust the chain to allow
	the inversion system to rotate to up to 60 degrees, a
eaten.	few degrees at a time.
Moving while using the inversion system may make it a	Start to do gentle stretching while using the inversion
more comfortable experience, and may help joints and	system.
muscles stretch and relax. Always move in a slow, con-	Gradually increase the amount of time that you use
trolled manner.
The greater the angle at which the inversion system is	the inversion system to ten minutes or more, two or
	three times a day. Routines can be varied from rotat-
used, the shorter the time that you should rotate back	ing back for one or two minutes and then up for 30
before rotating up. Increase the amount of inverted time	seconds, to rotating back and up for equal amounts of
and the angle of use gradually.	time.
Always pay attention to how your body feels as you use	FULL INVERSION PROGRAM
the inversion system. Increase the level of intensity only
as it is comfortable for you. When you feel like you have	The following are suggestions for persons who have
had enough, return to the starting position.	become comfortable using the inversion system as
BEGINNER PROGRAM	described under the INTERMEDIATE PROGRAM and
	desire to rotate to greater angles. Note that all the
The following are suggestions for persons who are just	benefits of inversion can be gained by rotating to 60
	degrees. Do not attempt to do sit-ups.
starting to use the inversion system.	Increase the angle to which the inversion system can
Adjust the chain to allow the backrest frame to rotate	rotate, as it is comfortable.
to 15 degrees or less for the first one or two weeks.	Adjust the pivot bars so that the pins on the backrest
This will allow your body time to adjust to the change
in gravitational pull.	frame are in the top holes in the pivot bars (see
Use the inversion system for one or two minutes at a	SELECTING A PIVOT BAR POSITION on page 12). If
	you weigh 220 lbs. (100 kg) or more, adjust the pivot
time, two or three times a day.	bars so that the pins on the backrest frame are in the
Stay inverted only for as long as it is comfortable. This	center holes in the pivot bars. Rotate back and up as
	described on page 15.
may be only a few seconds at first.

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