WHY?
During the work from home period, Santé en Entreprise in partnership with IRBMS, offer you the STARTR app by SEE so that you can stay physically active by practicing a physical activity at home or near your house, while respecting the COVID-19 preventive measures.
HOW TO PARTICIPATE IN THE CHALLENGE ,
Download the STARTR app on Play Store or App Store.
You can contact us to get the pass code : contact@santeenentreprise.com
Sign up, it is easy and fast !
Vous recevrez une confirmation de votre inscription sur l’adresse mail que vous avez renseignée.
You will receive your subscription confirmation on the email address you shared.
Configure your phone so it can registrate your whole physical activity assessment. Do not hesitate to read the FAQ in the "account" section of your app to guide you.
Start your digital adventure around the world and do your Wellness Assessment.
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VIDEO #1
" ADVICE FOR A STRONG BACK"
Publié le 19/03/2020
Thanks to the reinforcement of the abdominal strap, this exercice is your ideal health-esthetics ally.
A two-in-one exercice to do 3 times a week
-
3x 30 secs with 30 secs of rest
-
increase work time progressively as weeks go by
If the exercice is too difficult (hurting sensation in the lower-back)
-
Put your knees on the ground
-
Keep your shoulders, bottom and knees aligned
COACH'S INSTRUCTION
VIDEO #2
"ADVICE TO GET YOUR GLUTES AND LOWER-BACK TONED"
Published on 20th March 2020
Muscle building - posterior chain
Advice to get your glutes and lower-back toned!
A new health and esthetics exercice to do :
- 3 fois par semaine 3 times a week
- 3x 30 secs with 30 secs of rest
- increase work time progressively as weeks go by
If the exercice is too easy :
- Take one foot off and extend a leg in line with the bust
- Keep your shoulders, bottom and knees aligned
If it is too difficult :
- Keep the posture for a few seconds
- Put your bottom down for a few seconds
- Repeat the set
COACH'S INSTRUCTION
VIDEO #3
"ADVICE TO GET YOUR THIGHS AND GLUTES TONED WHILE BUILDING YOUR HEART"
Published on 21st March 2020
This exercice, engaging various articulations, is an ideal way to strenghten your lower-body as a whole. It also contributes to a good cardiovascular health, the heart being roped in to fuel the important engaged muscle mass.
Other target muscles :
- (front thighs)
-hamstrings (back of the thighs)
- glute muscles
A one-in-two exercice to do :
- 3 times a week
- 3 sets of 10 reps of the movement with 45 secs of rest
- increase progressivelly the number of sets and reps as weeks go by
COACH'S INSTRUCTION
VIDEO #4
ADVICE : "YOU WORK ON A COMPUTER ? RELAX YOUR NECK ! "
Published on 22nd March 2020
Stretching of the back of the neck
You work on a computer ? Relax your neck !
The long-lasting work on a computer's screen, especially when the height is not suitable, can even provoke neck ridigity and pain.
To relieve your neck, here is an exercice to do :
- on a day-to-day basis
- Several times a day if needed during your lunch break of in front of your work station
- Holding the streching for 30 secs
Mind that you do not need to push your neck too hard, a slight pressure is enough.
COACH'S INSTRUCTION
VIDEO #5
ADVICE : "TEST YOUR FLEXIBILITY TO AVOID INJURIES AND RECURRENT BACK PAIN"
Published on 23rd March 2020
This exercice permits to test the flexibility of your posterior chain's muscles.
Feet together, slowly lean your chest forward while rolling out your back, arms outstretched, to try to touch the ground with your fingers.
You must not be bending your knees.
Touching the ground with your fingers means you have a satisfatory flexibility. Improving the lower members and back flexibility is really effective to avoid lumbagos, sports injuries, which has to be integrated in every core buildign program, because of its additional action.
COACH'S INSTRUCTION
VIDEO #6
ADVICE:
"STRENGTHEN YOUR BACK AND GLUTES"
Published on 24th March 2020
While it engages the core, this is an ideal exercice to strengthen muscles deeply, especially those of the posterior chain.
A two-in-one exercice to do :
-3 times a week
- 3 sets of 10 reps of the movement and stopping as soon as teh leg, trunk and arm are aligned
-45 secs of rest
increase progressivelly the number of sets, reps and pause as weeks go by
COACH'S INSTRUCTION
VIDEO #7
ADVICE :"STRENGTHEN YOUR CHEST AND ARMS"
Published on 25th March 2020
This exercice is to do :
- 3 times a week
- 3 sets of 10 reps with 1 min of rest
- increase progressivelly the sets and reps as week go by
If the exercice is too easy :
- Take your knees off the ground
- Keep your shoulders, bottom and knees aligned
- Be careful not to dig your lower back
If it is too easy :
- Pull your bottom back
- Place your hands so that they are situated on both sides of your chest when the bending is over
COACH'S INSTRUCTION
VIDEO #8
ADVICE :
"FORWARD LUNGE"
Published on 26th March 2020
This exercice is an ideal ally to your figure and cardiovascular health :
- 3 times a week
- 3 sets of 10 reps for each leg with 45 secs of rest
- increase progressivelly the number of sets and reps as week go by
Be careful to keep your chest straight, looking horizontally, with a 90° angle when the bending is over.