Ndikumana completes double for Sofapaka

first_img0Shares0000Sofapaka FC keeper Justin Ndikumana receives his Kenyan Premier League/Sports Journalists Association of Kenya (SJAK) player of the month award for March.NAIROBI, Kenya, Apr 16 – He sank to his knees, said his prayers and lifted his hands up to the sky, showing just how much the Sports Journalists Association of Kenya (SJAK)/Kenyan Premier League player of the month for March meant for him.Sofapaka shot stopper Justin Ndikumana completed a double for Batoto ba Mungu, winning the March award just a week after his boss John Baraza received the coach’s award. This also adds on to striker Umaru Kasumba winning the February player’s award and Baraza also being among the final shortlisted coaches for that month’s award.“Such awards boost my confidence and the team at large. I want to thank the entire squad, not just the defense that helped me keep the clean sheets. I feel like I can face any opponent and stand tall in goal and prevent them from scoring,” an excited Ndikumana said as he received his award on Tuesday.The Burundian shot stopper kept three clean sheets in four matches and conceded only once in a month Batoto ba Mungu showed their title credentials with an imperious performance.Sofapaka FC keeper Justin Ndikumana poses with his Kenyan Premier League/Sports Journalists Association of Kenya (SJAK) player of the month award for March.To get the award, Ndikumana trounced KCB’s Bethwel Warambo, Ulinzi’s Enosh Ochieng and reigning player of the year Eric Kapaito to scoop the March gong following a series of heroic goalkeeping for Sofapaka.He becomes only the second goalkeeper after Gabriel Andika, then with Western Stima, to win the award since its inception five years ago.“I have been praying that I become the winner this month because I played well and everybody was talking about me. I’m glad I caught the panel’s eyes and so I can look forward to better days,” Ndikumana jubilantly declaredOthers to make the final shortlist included current KPL top scorer Allan Wanga of Kakamega Homeboyz and AFC Leopards’ Vincent Oburu.Ndikumana shoved aside competition to garner 27 points ahead of Warambo and Ochieng who tied at 21 in the final voting done by the SJAK Football Commission.The keeper arrived at Sofapaka in the beginning of the season from Congolese side St. Elloi Lupopo but had to miss the first five matches of the season due to lateness in getting his paperwork.But, as soon as he stepped in for his debut against Tusker coming on as a second half substitute, he has proved to be a pillar for the title chasing side.Sofapaka FC keeper Justin Ndikumana shouts out to his defense during a Kenyan Premier League match against Chemelil Sugar in Awasi. PHOTO/Timothy OlobuluHis performance has caught the eye of national team coach Olivier Niyungeko who told Capital Sport in an exclusive interview with Capital Sports in Cairo that he will be his number one choice at the African Cup of Nations.“I have been following up his performance and that of Mousa Omar and I must say I am pleased with his progress. He is my number one keeper and getting to see him perform that well gives me joy,” Niyungeko said.On Burundi’s debut at the Cup of Nations, Ndikumana hopes his side can prove their mettle against giants of African football.“We are very happy to have made history of joining the big boys up there. The intension is not to just participate but compete for every point and hopefully reach another milestone of getting past group stage,” he quipped.0Shares0000(Visited 3 times, 1 visits today)last_img read more

EMMET RUSHE’S FITNESS COLUMN: A BEGINNER’S GUIDE TO THE GYM

first_imgBy Emmet Rushe: Entering a gym for the first time can be terrifying!The thought of starting to lift weights can be a nightmare.You walk into the gym, take one look at the machine and free weight section and……head for the nearest cross-trainer or treadmill, and who could blame you? Some of the weights machines look like a PHD is needed to operate them.But, for the majority of you, weights are actually what you should be doing in order to achieve what 99% of gym-goers want – to get ‘toned’.When you refer to muscle ‘tone’, what you actually want is to drop body fat and maintain or develop muscle mass. No, you are not going to end up looking like a bodybuilder, unless that is what you want.As a beginner it is important to start with a proper foundation. This should be based on large muscle groups and each exercise should work more than one muscle per time…….say what now??? Don’t worry; I am going to lay down a few ways for even the newest member of a gym to get started.Everyone has body parts that they want to focus on.For men, it is usually chest and biceps.For women, it is usually arms, hips and thighs.When people dip their toes into the weight training waters, these parts are what most beginners usually work on and they end up neglecting everything else. I advise new gym-users to work on the full body and do it 3 days per week……..Yep! 3 days per week!The way it works is as follows.A session should include:• one or two exercise for the quads (front of the thighs) • one or two exercise for the hamstrings(back of the thighs),• one or two for the back,• one or two for the chest and• one or two for the abs.Altogether this gives us 5 or 10 exercises to put together to make up a full routine.Complete beginners can do the 5 x exercise routine. Those with some experience of exercise can do the 10 x exercise routine.At the start, the exercise will be the same for all 3 days, as this will allow your body to get used to the exercises and the movements.So, it goes like this1. Leg press ( Leg Extension is an optional no 2)2. *Lunge (Leg Curl is an optional no 2)3. Lat pull down (Seated Row is an optional no 2)4. Chest press (Pec Dec or Cable Fly is an optional no 2)5. Laying leg raise (Sit up or Weighted Sit Ups are an optional no 2)*Lunge is technically a quad exercise, but done right it targets the hamstrings and glutes also.On each exercise you are going to lift an appropriate weight between 8 and 12 times (Reps), take 45-60 seconds rest and you should do this 3-4 times (Sets) before moving onto the next exercise.Example:Leg Press8-12 reps,45-60 seconds rest,3-4 setsThen move onto the next exercise.These exercises are mainly machine based. Once you start to feel comfortable with this routine you can easily swap the machine exercises for a free weight or body weight equivalent.These will take a bit more time to learn but are a much better exercise overall.As with any program, please ensure that you have a qualified person show you the proper technique for each exercise.If you have any question on starting weight training or for getting a tailored program based on your starting point, contact me through the link below.#TrainSmarthttps://www.facebook.com/pages/Rushe-Personal-Training-and-Performance/120518884715118* Emmet is the owner and operator of Rushe Personal Training and PerformanceEMMET RUSHE’S FITNESS COLUMN: A BEGINNER’S GUIDE TO THE GYM was last modified: April 13th, 2014 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rusheguide to the gymgymRight moveslast_img read more