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ACCRA Morgan Rielly Leafs Jersey , Nov. 9 (Xinhua) -- Interim manager for the Black Stars of Ghana, Maxwell Konadu, on Sunday named a list of players for the 2015 Africa Cup of Nations (AFCON) double-header qualifying fixtures against Uganda and Togo this month.

Konadu has handed a debut senior call-up to Emmanuel Osei Banahene of the Saudi Arabian club Al Orobah to replace injured Black Stars captain Asamoah Gyan in his squad.

Gyan failed to pass a fitness test for the Arabian Gulf League match between Al Ain and Al Ahli on Thursday night.

The 23-man squad, according to the program put up by the Ghana Football Association (GFA), will begin training on Tuesday, November 11, 2014 in Accra ahead of their trip to Kampala, Uganda on Thursday night.

Ghana heads to the Mandela National Stadium to play Uganda on Saturday, November 15, 2014.

The Black Stars will round up the campaign with a home game against Togo on Wednesday, November 19, 2014 at the Baba Yara Sports Stadium in Kumasi, 270 km north of Accra.

Ghana is currently on top of Group E with 8 points, while Togo follows with 6 points.

Squad:

Goalkeepers: Fatau Dauda (AshGold, Ghana), Adams Stephen (Aduana Stars, Ghana) and Razak Braimah (Mirandes FC, Spain).

Defenders: Yaw Frimpong (TP Mazembe, DR Congo), Harrison Afful (Esperance FC, Tunisia), Awal Mohammed (Maritzburg, South Africa), Baba Rahman (FC Augsburg, Germany), Jeffery Schlupp (Leicester City, England), John Boye (Erciyesspor, Turkey), Kwabena Adusei (Mpumalanga Black Aces, South Africa) and Jonathan Mensah (Evian, France).

Midfielders: Emmanuel Agyemang-Badu (Udinese, Italy), Rabiu Mohammed (Krasnodar, Russia), Mubarak Wakaso (Celtic, Scotland), Atsu Christian (Everton, England), Asante Solomon (T.P. Mazembe, DR Congo), Gyimah Edwin (Mpumalanga Black Aces, South Africa), Afriyie Acquah (Parma FC, Italy), Andre Ayew (Olympique Marseille, France).

Strikers: Jordan Ayew (Lorient, France), Abdul-Majeed Waris (Trabzonspor, Turkey), David Accam (Helsenborg, Sweden), Emmanuel Osei Banahene, (Al Orobah, Saudi Arabia).

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Fitness Ideas To Help You Will Get In The Very Best Form Of Your Life

Fitness is important for everyone. It really isn't, although, many people think having suitable fitness is challenging. The fitness tips within the following post will assist you become fit.

A fantastic solution to get fit would be to cut out regular soda from your daily diet. It will be won't facilitate any kind of fitness objective. Rather, switch to diet soda or even better, switch to water.

Include a post-workout shake or meal to your routine to increase strength and size. Various studies have demonstrated that protein rich foods taken straight after a workout provide major benefits to muscle density along with muscle size. Consider taking a protein shake with you to the gym to drink right after your work out.

A modification to conventional running that can increase fitness is high knee working. It only involves raising your knees above your waist while running. By doing high-knee running, you increase power in your core muscles by basically doing a standing crunching while running. It is likewise an additional workout for your thighs.

A great method to work through your calves are supposed to do calf raises. You should either do seating calf raises, or standing calf raises. As you build up you will likely be adding weights in each hand to enhance the quantity of weight that you calf has to increase.

Get your own whole family involved in fitness with a family fitness day once per week. Go for a hike, swim or bike ride. Get involved with a football, baseball or soccer match with several other friends and neighbors.

Improving your balance can help all athletes. Try sitting on a soft pillow from your sofa and transfer a gallon jug with fluid inside from hand to hand. Do it laterally, up and down, behind your back, and above your head. This will assist your balance.

Enhancing your equilibrium is really a valuable asset. It could boost your workout regimen and performing other physical activities. While moving a medicine-ball from one side of your own body to the other and hand to hand, a suggestion to enhance your balance is by placing one leg on your sofa.

Should you be just starting out on your way to healthy living, avoid over-doing your exercising. Do not attempt to sort out too vigorously. If you do, it's going to cause harm and could lessen your energy. Any workout can be an improvement to not exercising. So in case you can just work-out for 10 minutes, it's better than 10 minutes of not exercising.

Keep your neck safe if you are doing crunches by sticking your tongue for your upper palate. It's also helpful in the event you take a close look at the ceiling instead of at your legs. This aids you to really focus energy on those core muscles that will be getting the workout, not your neck.

Jumping will help reinforce your bones. If you are going to jump 30 times each day, it'll enhance your level of fitness and make your bones stronger. Don't leap chilly, warm up first before you break a mild sweat. All you must do is leap up and down over a soft area. Your bones are stimulated by this impact.

Having proper fitness is not as hard as individuals consider, and with the suggestions found in this post, anyone could be match.

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