There are two phases to kybun interval walking. In the intensive phase, minor muscle impulses pass through the body and relax the musculature. In the regenerative phase, the core muscles are activated and trained. This allows most people to reduce the pain experienced when walking. The duration and intensity of the workout can be adapted to personal fitness and preference.
We have developed various exercises especially for the kybun shoe in order to increase the training effect and reduce pain and initial reactions.
|Slow interval (balancing)||Fast interval (jog trot)|
- concentrate while walking very slowly
- maintain an upright posture (keep your gaze forward and do not look at the floor/ground).
- roll over your heel
- allow your arms to hang loose at your sides and (passively) swing slightly
- flex your abdominal and gluteal muscles
- keep your feet and toes relaxed and don’t tense up
- make only brief contact with the ground/floor (airborne phase)
- rotate ribcage vigorously
|Pay attention to the following:|
- lift your toes
- keep knee extended when your foot comes down
- stand as long as possible on one leg, and with each step, roll over from the heel to the big toe
- if the extension is too great (causing pain during the rollover motion):
--> shorten steps
--> keep feet flatter when they are in contact with the ground and do not push off as hard with the big toe
- set your feet down flat and do not roll over the entire foot
- position lower arms at 60-90° to upper arms and actively animate and emphasise movements
- balance while walking backwards
- when you have begun to feel confident:
--> close your eyes while balancing
- to relax your shoulder and neck musculature while jogging, let your arms dangle
The ‘micro-interval walking on the spot’ exercise is ideal for down times in the office when you want to quickly activate or relax tense muscles. This exercise is especially recommended if you have already experienced initial reactions and you have put the kybun shoe back on after taking a break due to pain.
It involves jogging on the spot for a few steps, then taking three slow steps forward, concentrating on upright posture and an even rollover over the heel. After three steps, you jog a few steps more on the spot, then take three steps backward, concentrating on a clean rollover over the front of the foot. The intervals can be repeated as often as you wish or until the tension is reduced and goes away.
The two phases and the alternation between intensive and regenerative phases focus on different aspects. The two phases lead, in time, to different physical adaptations:
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