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W Leg Lifts Exercise (1 minute)
5 MINUTE FAT BURNING EXERCISES AT HOME
This exercise will work your legs and abs. You need to lie down on the mat facing upwards. Place your legs close to each other, now lift them straight up and bring them to your tummy. Put your legs down, while putting them down stretch them out in the opposite directions and bring them up to your tummy. Again as you place them down, close them and pull them up. Continue this same procedure for 30 seconds. You will feel a burn in your tummy and legs as you proceed. This is undoubtedly the best exercise to lose fat from the lower part of the body.
Jump Squats Exercise (1 minute) The jump squat exercise is a power packed cardio exercise to lose weight that is often included in various fitness regimes. It helps in toning the thighs and working out the whole body. You need to stand straight with your feet at shoulder width. Bend down as much as you can into a perfect squat. However, while coming up, you need to exit in a jump. Again go down into a squat and jump up. This is a great intensive workout which will keep your heart beat up and make you sweat.
(Rest 20 Secs between each set)
Superman Exercise (1 minute) This is a power-packed exercise to reduce tummy that work your thighs, abs and lower back. After the W lifts turn around and face the ground. Stretch yourself on the ground by keeping your hands and legs straight. You need to lift your chest and thighs of the ground at the same time by balancing yourself on the tummy. While doing this try to keep yourself as straight as possible.
Single Leg Lift Jump Exercise (1 minute) This is one of the most effective workouts to lose weight and tone the body. It works the core muscles and back of the thigh at the same time. It will also help you to gain balance. You need to start by standing straight and lifting the left leg of the ground. Try to touch the ground with your hands and as you come up, you need to jump. Make sure to keep your left leg up all the while. Keep it in a bent position and don’t strain it. First you will touch the ground and then jump on your single foot. Do this for 30 seconds. Then shake it off and continue with the next leg.
BAO
OBAB
YUSUF KOMBO a.k.a SUSUMILA was born on 30th april 1983 started music in1999 he started entertaining in school functions and parties before being featured by NYOTA NDOGO in her song named TAKE CARE in NYOTA NDOGOS first album named CHEREKO after that SUSUMILA started recording his own songs he got his musical breakthrough in 2007 after releasing his hit single SIASA DUNI,in the song SIASA DUNI susumila attacked kenyan politicians for the lies and unfulfilled promises they make to the local mwananchi during campaigns,this song made SUSUMILA a household name in the kenyan coast n kenya as a whole,susumila has released two albums named NGANGARI KIMOMA in 2007 and HAKI IKO WAPI 2009 which is swahili for WHERE IS JUSTICE,SUSUMILA toured the whole of kenya he
has perfomed to very huge crowds in NAKURU,KISUMU,KISII,BUSIA,BUNGOMA,KITALE,LODWAR,NAIROBI,KAPENGURIA,KILIFI,MALINDI,MOM-
BASA,UKUNDA,VOI,TAVETA,ELDORET to name a few,he was among the artistes who performed during the 1999 KENYA ASA DUNI susumila attacked kenyan politicians for the lies and unfulfilled promises they make to the local mwananchi during campaigns,this song made SUSUMILA a household name in the kenyan coast n kenya as a whole,susumila has released two albums named NGANGARI KIMOMA in 2007 and HAKI IKO WAPI 2009 which is swahili for WHERE IS JUSTICE,SUSUMILA toured the whole of kenya h
After the spectacular and surprising first ever Kenyan HSBC World Rugby Sevens Series tournament title in the Singapore 7’s which generated worldwide media acclaim, Kenya’s men headed to Brazil as one of the potential dark horses for the battle for glory at The Rio Olympics 2016, unfortunately that has not been the case in the ongoing summer games. Qualifying: Dennis Ombachi’s late winning try in the African qualifying tournament in November last year was the saving grace for Kenya’s Olympic dream. Finishing
seventh in the African qualifiers 2015-16 series overall standings, we find ourselves grouped with New Zealand, Great Britain and Japan in Pool C. The team was meant to be at its best with Collins Injera who surpassed Santiago Gomez Cora’s milestone of 230 tries, Humphrey Kayange who was part of the delegation that successfully stated rugby sevens’ case for inclusion to the International Olympic Committee back in October 2009 and Samuel Oliech who is the least experienced member of the 12 man squad
named by head coach Benjamin Ayimba. The 22 year old’s inclusion caps a fine debut season on the series where he scored nine tries in six tournaments. A medal of any description would be a fitting way for captain Andrew Amonde to celebrate 10 years as an international rugby sevens player. Amonde has led the side with distinction since 2012 and is one of the unsung heroes of the team. Rio 2016: Kenya’s opening games against
Great Britain on the 9th of August, and New Zealand later on the same day did not go as expected with Kenya losing both by significant margins. Ayimba’s team suffered further defeats to Japan and Spain before Billy Odhiambo landed three tries to end the Olympic games campaign with a 24 – 0 win over Brazil, a result that saw them finish 11th overall out of 12 teams. Not so good but well, there is always a next time. GO KENYA!!!
HAVE YOU USED A QR CODE BEFORE?
day often have an app pre-installed on them. However, don’t start breaking out into a sweat yet if you aren’t lucky enough to have that work done for you, it’s nothing a quick push of a button can fix. All you have to do is visit your phone’s app store (examples include the Android Market, Apple App Store, BlackBerry App World, etc.) and download You have seen a number of these a QR code reader/scanner app codes on countless products they are FREE! but you have noticed something about all those codes you’ve So, now that you have the been seeing? Yup, that’s right. tools you need, let’s get to They barely ever have an expla- scanning. Go out and find nation of how to use them! So, yourself a code. Get out your are you wondering how? phone and open the app Well, it’s actually pretty easy…but you’ve downloaded or that it you have to have the right tools. came with. Do your best to steady your hand while the To use QR codes conveniently QR code is centered on the you must have a smartphone screen. Voila, as soon as it equipped with a camera and a is done scanning, whatever QR code reader/scanner applica- information, videos, webpage tion feature. Luckily, the newer URL’s, etc. were stored in the smartphones models available to- QR code should present itself for your viewing pleasure.
TRY IT OUT SCAN THESE CODES
QR codes are the invention of Denso Wave. QR code is the trademark for a type of matrix barcode first designed for the automotive industry in Japan. It has been adapted by a number of other industries today. A barcode is a machine-readable optical label that contains information about the item to which it is attached.