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4 Lower Body Exercises You Can Do in Front of Your TV
Drop it like it’s hot? How about drop it like a squat? If you usually shy away from lower body exercises in favor of above the belt training, it’s time to wise up. Whether or not weight loss is your goal, you’ll get serious pay-off by training your lower half. Your quads, hamstrings and glutes are home to some of the biggest muscles in your body, and those muscles will torch calories both during and after your workout, thanks to excess post-exercise oxygen consumption (EPOC), the process by which your body replenishes its oxygen stores.
Plus, working your lower body will pay off in about a million different ways. “Lower body strength, much like your core, is a foundation for all fitness,” says Justin Rubin, Daily Burn trainer for True Beginner. Challenging your legs and glutes will translate to better balance, strength and agility — all of which are important for day-to-day activities like racing up the stairs (without burning thighs) or even getting low on the dance floor.
Best of all, you don’t even need a pimped-out gym to get started. We asked Rubin to demonstrate four beginner-friendly moves that can be done pretty much anywhere. (Translation: No equipment required!) For a solid workout, repeat each exercise for one minute, doing as many reps as possible. Then recover for 30 seconds. Complete five rounds and you’ll start to feel the burn! If you want an extra challenge, try the optional towel modifications listed below each description to engage your upper body as well.
RELATED: 15-Minute Leg Workout to Tone Up Fast
4 No-Equipment Lower Body Exercises
1. Reverse Lunges
Targets: Quads, hamstrings, glutes, core
How to: Begin standing with your feet hip-width apart, hands on your hips (a). Shift your weight onto your left leg and step your right leg straight behind you (b). Lower directly downwards until your front and back knees are at 90-degree angles. Hold for one second (c). Next, engage your left thigh and push off your right leg, coming back to a neutral, standing position (d). Repeat on the other side, alternating sides for a minute.
Extra credit: Hold a towel taut between your hands. When you step back for a lunge, twist your upper body in the opposite direction of your back leg. (Example: Twist to the left when you step back with your right leg.)
RELATED: Hate Squats? 7 Glute Exercises for an Instant Butt Lift
2. Squats
Targets: Glutes, quads, hamstrings
How to: Begin with your feet under your hips, legs no wider than your shoulders. Your bodyweight should be in your heels and your arms should be relaxed by your sides (a). Keeping your chest upright and your shoulder blades pulled back, bend your knees and sink down, making sure your knees do not extend beyond your toes. Your arms should extend straight in front of you. Imagine you are touching your butt to a chair (b). Now, drive through your legs and squeeze your glutes to stand back up, letting your arms come down to your sides again (c). Repeat for one minute.
Extra credit: Hold a towel taut between your hands. As you squat down, bring your arms overhead, so your face is in between your biceps. When you drive upwards to stand back up, slowly let your arms come back to your sides.
RELATED: Are You Foam Rolling All Wrong?
3. Side Lunges
Targets: Quads, hamstrings, glutes, core
How to: Stand with your feet hip-width apart, hands on your hips (a). Take a wide step to the left, letting your left foot point diagonally away from you and keeping your right foot planted (b). Keeping your weight in your heels and your chest lifted upwards, turn your left foot and knee out slightly as you sink down into a lunge. Make sure your knees do not come over your toes (c). Next, push off with your left leg, engaging your inner thighs and glutes, and bring the leg back to the neutral starting position (d). Repeat on the other side, alternating sides for a minute.
Extra credit: Want to engage the muscles in your arms? Hold a towel taut between your hands, with your arms extended straight upwards. When you step to one side for a lunge, bring your arms down so the towel touches your outer thigh. Bring your arms upwards as you step in.
RELATED: 3 No-Equipment CrossFit Workouts You Can Do at Home
4. Curtsy Lunges
Targets: Glutes, quads, inner thighs
How to: Stand with your feet hip-width apart, hands on your hips (a). Shift your weight to your right side and step your left leg behind your right leg so your legs are crossed. If you imagine a clock underneath you, your left toes should be at roughly 4 o’clock (b). Bend both knees, not letting them come over your toes, and sink into the lunge, keeping your chest upright (c). Engage your quads and squeeze your glutes as you drive off your left leg, standing up and bringing it back to the starting position (d). Repeat on the other side, alternating sides for one minute.
Extra credit: When standing upright, hold the towel taut in front of your chest. As you step to each side for the curtsy lunge, extend your arms and bring them down so the towel is in front of your shin. Be sure to maintain good upper body posture. Once you drive off your back leg, bring your arms and towel back to your chest.
Technical Assistant (western Cape)
OUR CLIENT IN THE TELECOMMUNICATIONS INDUSTRY IS ON THE LOOKOUT FOR A TECHNO SAVVY AND TEAM ORIENTATED TECHNICAL ASSISTANT IN THE WESTERN CAPE
Please Note:
If you do not fit the specification with the minimum requirements your application will not be accepted for this position. Shortlisted candidates may be required to complete an Assessment or Test to demonstrate your knowledge of this position.
Requirements:
- Graduate in Electronic Engineering or Electrical Engineering with Electronics’ completed as a subject
- Matric certificate and / or any relevant qualifications
- Knowledge and Understanding of Radio Technology
- Knowledge in understanding of Field work and installations
- Must reside in Cape Town and nearby areas
- Own vehicle & driver’s license (essential)
Applicants must reside in WESTERN CAPE or surrounding area.
Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.
Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.
Visit our website to view all of our current vacancies: www.mprtc.co.za
Junior Fmcg Management Accountant (durban/ Pietermaritzburg)
A WELL KNOWN MEAT SUPPLYING ESTABLISHMENT IS SEEKING TO EMPLOY A JUNIOR FMCG MANAGEMENT ACCOUNTANT IN THE DURBAN/ PIETERMARITZBURG AREA
Please Note:
If you do not fit the specification with the minimum requirements your application will not be accepted for this position. Shortlisted candidates may be required to complete an Assessment or Test to demonstrate your knowledge of this position.
Requirements:
- Senior certificate on NQF level 4
- Degree in Cost/ Management Accounting or studying towards Qualification
- Understanding of System and procedures within meat industry
- 3 years’ experience in manufacturing industry or necessary skill received from qualifications
- Product costing KnowledgeDevelop direct & indirect standard costs by product for materials, labour and manufacturing overheads
- Excellent Computer literacy
Skills/ Duties:
- Prepare timely and pertinent cost variances reports and make recommendations or take action on items as needed
- Perform required system maintenance to setup new items
- Update standard material costs on a monthly or quarterly basis
- Partner with operational management to improve controls, accuracy and quality of manufacturing cost and resolve extraordinary variances
- Direct goods inventory cycle counts and perform data entry of physical counts
- Analyze & report on inventory variances
- Prepare accurate cost estimates of new and /or existing products on request
- Participate in the monthly fiscal accounting closing process prepare and enter journal entries and; prepare and distribute operational statements
Applicants must reside in DURBAN/ PIETERMARTIZBURG or surrounding area.
Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.
Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.
Visit our website to view all of our current vacancies: www.mprtc.co.za
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.
Sport24.co.za | Powell on Blitzbok fight back: ‘It was a gutsy performance’
Cape Town – The Blitzboks staged an amazing comeback in the final of the Singapore Sevens to beat Fiji 20-19 on Sunday.
South Africa were down 19-0 at the break, following three first half tries by Fiji, but stunned their opponents in the second half at the Singapore National Stadium.
The Blitzboks scored three tries, by Kurt-Lee Arendse, Angelo Davids and Ryan Oosthuizen, with one converted, which brought them within two points with a minute to play.
A penalty awarded near the Fijian posts gave Selvyn Davids the opportunity to kick a penalty goal, which gave South Africa a 20-19 lead.
One more play followed, but the defence held out and gave the Blitzboks their second tournament win in the World Rugby Sevens Series in the 2018/19 season. They also won in Vancouver last month.
Springbok Sevens coach Neil Powell was full of praise for his squad, who started the final without their injured captain, Siviwe Soyizwapi.
“It was a gutsy performance,” said Powell.
“They really never gave up. We spoke at half-time about the importance of scoring first after the break and that happened and the guys kept on playing.
“It was important that we held onto the ball in that second half. The young players are really coachable and listened to all the advice and instructions and it worked out for us in the end. They did score first, although only after two minutes, but that gave the belief the needed momentum. I am almost speechless on how they pulled this one back.”
Powell said his team struggled in the first halves of their matches at the tournament, but played very well after the break: “We were often our own worst enemies, but once we got things going, we really played well.”
The disappointment of finishing seventh in Hong Kong is now behind them.
“It was tough this week, the guys were down after the disappointing show there. Their comeback makes me very proud,” said Powell, who also praised his management.
“We needed to make sure the guys had energy this weekend and changed our approach to achieve that. It worked well and I need to compliment the management for their roles in getting the guys ready to go again.”
Soyizwapi, who missed the final due to a knee injury, said it was hard to describe the emotions after their amazing comeback.
“They guys kept on believing in our structure and by doing so, their natural abilities came to the fore. They expressed themselves. I kept believing, this is what we were working for. It was incredible,” said Soyizwapi, who also praised the younger players in the squad.
“The newer guys learned so much, but they also gave so much effort. We will all be better because of this experience.”
Not only did the Blitzboks claim a second tournament title in the 2018/19 World Rugby Sevens Series, they also improved their standing on the overall log.
The win extended their lead over England to 14 points. South Africa remain fourth on the log, with England in fifth sport. The top four sides automatically qualify for the Rugby Sevens event at the Olympic Games in Japan in 2020.
News24.com | Rape, murder-accused teen dies in Mpumalanga police cells
The death of a rape and murder-accused teenager while in police custody is now the subject of an investigation by the Independent Police Investigative Directorate (IPID).
According to IPID, the body of 17-year-old Calvin Chiloane was allegedly found hanging inside his cell at Pienaar police station in Mpumalanga on Saturday.
His body was discovered a day after he appeared in court on Friday. According to IPID, his school shirt was used to “commit suicide”.
“The deceased had been arrested for rape and murder of a 16-year-old school girl who was found in a shallow grave. He was detained at Pienaar (police station) to appear in court on Monday for a social worker’s report and bail application,” said IPID spokesperson Moses Dlamini.
“He was detained alone in a juvenile cell after his appearance in court on Friday. The family of the deceased was informed (and) an inquest docket was opened and will be investigated by IPID.”
Dlamini said a post-mortem will be conducted and will be arranged for Monday.
News24.com | Zuma slams critics of ‘policy uncertainty’ during ‘9 wasted years’
Former president Jacob Zuma has once again come out in strong defence against critics who said his tenure as head of state were marked by policy uncertainty.
Zuma said he was correcting the “record and distortions of the ANC and its government of the last nine years” which was under him.
Just like he did after President Cyril Ramaphosa was reported to have spoken of the “nine wasted years” at the World Economic Forum in Davos, Switzerland in February, Zuma posted a statement on Twitter on Sunday.
Zuma took a swipe at those saying there was policy uncertainty during his term of office and those behind “the so-called Zuma nine years” all of which he summed up as “erroneous and dishonest narrative”.
He said some of those people were part of the very nine years they were talking about.
“Statements that there has been policy uncertainty the last two administrations are dishonest and untrue, particularly if they are made a narrative by senior people of our movement, who have been part of these important and thorough policy formulation processes,” he said.
“Given this comprehensive process, no one therefore can say in the last nine years there was policy uncertainty, particularly those who were in the leadership of our movement (ANC) and government during this period.”
In his state of the nation address this year, Ramaphosa touched on the issue of policy uncertainty and the not-so-good state the government was in before he took over.
“Emerging from a period of uncertainty and a loss of confidence and trust, we resolved to break with all that divides us, to embrace all that unites us. Last year, a number of stakeholders raised their concerns about policy uncertainty and inconsistency. We have addressed these concerns,” he said.
Ramaphosa took over from Zuma who resigned as president just over a year ago amid allegations of corruptions and state capture. The incumbent was widely expected to fix the wrongs and restore the public and the investors’ confidence in the country.
Zuma continues, however, to emphasise that his tenure was nothing close to being called wasted years. He argues in his recent statement that there was policy certainty and details lengthy processes of formulating policies.
The former president gives insight into parliamentary and governance processes in his statement saying policies were part of a democratic process and not decided upon by head of state alone. He said the process starts at party level where the ANC “formulates and makes direct recommendations on policy to the national elective conference”.
“The policy development process is transparent and comprehensive. Towards the five-yearly policy conference the policy discussion documents are sent to the branches for a thorough discussion, and are also made available to the broader public for comments. The documents are extensively discussed by all the members of our movement,” he said.
“Indeed the first iteration of the programme begins with the development of the Elections Manifesto that is itself a participative process involving the whole membership. The manifesto is the electoral mandate that ANC deployees to government are required to translate into government programmes in line with the Constitution and other laws of the country.”
Zuma also explained that the buck did not stop with the president when it comes to issues of policies.
“It is important to emphasise therefore, that government policy is not the exclusive preserve of the head of the executive. It is often contested at every step of the way by public representatives in Parliament and also by various interest groups,” he said.
“The head of the executive does not dictate policy but articulates and champions the policies of the governing party. Government policy is a key factor for investment decisions.
“Investors and other economic actors keenly follow the policy-making process as decisions can have favourable or unfavourable on investments returns.”
Health24.com | WATCH: How long does it take you to fall asleep?
Sleep disorders expert
Dr Alison Bentley is a general practitioner who has consulted in sleep medicine and sleep disorders, in both adults and children of all ages, for almost 30 years. She also researches and publishes on a number of sleep-related topics both in formal research journals and lay publications including as editor of Sleep Matters, an educational newsletter on sleep disorders for doctors.
for Sale. R 1 000 000 : 3.0 BEDROOM HOUSE FOR SALE IN BISLEY… South Africa Property Portal
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Price: R 1 000 000 in BISLEY, PIETERMARITZBURG, KWAZULU-NATAL, SOUTH AFRICA 3.0 BEDROOM HOUSE FOR SALE IN BISLEY |
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for Rent. R 12 000 : 3.0 BEDROOM TOWNHOUSE TO LET IN BALLITO CENTRAL… South Africa Property Portal
Situated in the safe residential area of Ballito waits a gem, this freestanding family home consists of 3 well-sized bedrooms and 2 bathrooms. The main bedroom has an ensuite with walk-in closet perfect for the person on the move, the modern setup of the lounge, dining area and kitchen are open plan, and lead out onto the patio and garden area, the fenced private garden will allow for a small dog or cat and for you to enjoy the lovely scenic views of the estate.
The entire unit is fitted with burglar bars for your safety, the kitchen is fitted with ample built-in cupboards, stove and granite centerpiece, a single garage and open parking space.
Available immediately on long term rental