Gymnastics

The cushioning qualities and the soft, bouncy structure of the kyBounder make it the ideal training mat for medical training therapy and gymnastics training in the gym or at home.
It relieves joints yet gives muscles a more intense workout than is possible with other similar mats. This speeds up development training and reduces recovery time.

Mobilisationsübungen

Lockerungsübungen

Rock back and forth on your feet

  • Rock back and forth for 30 seconds at a time, keeping your knees extended and actively stretching your forefoot towards you
  • Break
  • Repeat

Alternative:

  • Rock your feet back and forth in opposite directions towards each other while in a lunge position
Tilting 1
Tilting 1
Tilting 2
Tilting 2

Quickly bounce on the mat

  • Jump 1 cm high at a high frequency
  • Keep the knees extended
  • Bounce for 20 seconds
  • Break
  • Repeat
Vibrieren
Vibrieren

Circle your feet

  • Shift your bodyweight onto your heels (image 1).
  • Next, circle your bodyweight to the outer right of your foot (image 2), the outer left (image 3) and then back to the heel (image 4).

Alternative:

  • Circle your feet in the other direction
  • Circle your feet in opposite directions towards each other
Bild 1
Bild 1
Bild 2
Bild 2
Bild 3
Bild 3
Bild 4
Bild 4

Sway from side to side

  • Shift your weight from your right foot (image 1) to your left foot (image 2).
  • Switching quickly at the start, then slow down until you reach slow-motion speed.

Alternative:

  • Switch in 5 or 10 second intervals.
Wippen 1
Wippen 1
Wippen 2
Wippen 2

Move your hips back and forth

  • Place your feet six inches apart
  • Grasp your pelvic bone with your thumb and index finger
  • Take turns in shifting your body weight on your right and left foot
  • Take a break after 20 seconds
  • Repeat

Alternative:

  • Shift your entire bodyweight onto your heels
  • Grab at the air with your hands (as if climbing a ladder)
  • Take a break after 20 seconds
  • Repeat
Bild 1
Bild 1
Bild 2
Bild 2

Balance on one leg

  • Balance on one leg with the knee extended
  • After 20 seconds, switch and balance on the other leg
  • Break
  • Repeat

Alternative:

  • Stretch out your arms to the side and move them in circles
  • Stretch your arms up vertically and rock slightly back and forth
Einbeiniges Balancieren
Einbeiniges Balancieren

Grip with your toes

  • Heels on the back edge of the surface
  • Grip your toes and edge forward in this manner

Alternative:

  • Pick up objects (for example, a pen or tissue) with the toes on your right foot and pass them over to the toes on your left foot
  • Try it vice versa from left to right
Krabbeln
Krabbeln

Go backwards

  • Place your weight on the forefoot of one leg to relieve the other leg and swing your other foot backwards.
  • Put your foot and leg down on your forefoot and now bring the forward leg back.
Pendeln
Pendeln

Try during virtually all exercises

  • Complete your exercises with your eyes closed
Augen schliessen
Augen schliessen