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tujue
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[*] posted on 9-11-2018 at 02:14
A change to conventional running th


DAR ES SALAAM Patriots Jordan Richards Jersey , July 26 (Xinhua) -- The Tanzania Ports Authority (TPA) said on Wednesday it plans to build a dry port in the east African nation's western region of Kigoma to cater for East Africa and the Great Lakes region.


Morris Nchindiuza, Kigoma region TPA Acting Manager, told a news conference in the port city of Tanga that the project will be among the biggest investments made by the authority in modern times. He did not reveal the cost of the project.


Nchindiuza said TPA has finalized plans for the massive project which will largely serve landlocked countries of Uganda, Burundi and Rwanda, the Democratic Republic of Congo and Zambia.


He said TPA has already disbursed 5.5 million U.S. dollars to compensate 1,228 people who were living in the project area.


Early this month, President John Magufuli launched a project to upgrade the east African nation's largest port in the commercial capital Dar es Salaam.


The Dar es Salaam Maritime Gateway Project (DSMGP) will be undertaken by China Harbour Engineering Construction Company (CHEC), a subsidiary of the state-run China Communications Construction Company Ltd. The project was expected to be completed in 36 months.


Bella Bird, the World Bank Country Director for Tanzania, Malawi, Burundi and Somalia, said the Dar es Salaam port was vital for the economies of Tanzania and neighboring countries.


She said upgrading of the port will enhance its operational potential and boost trade and job creation across the region.


"The project will also reduce the current cost of 200 to 400 dollars for each additional day of delay for a single consignment," said Bird.


The port of Dar es Salaam currently has 11 berths, with seven of these dedicated to general cargo and four to container operations.


The port handled 13.8 million tons in 2016 up from 13.1 million tons in 2013 and 10.4 million tons in 2011 reflecting an average growth of 9 percent per year over the last five years while recent numbers indicated a slowdown.


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Fitness Tips To Help You Obtain In The Best Shape Of Your Life



Fitness is significant for everybody. It really is not, although, a lot of people think having appropriate fitness is hard. The fitness pointers in the following article will assist you become healthy.



A great way to get fit is to cut out standard pop from your diet. Drinking regular soda is very much the equivalent of drinking sugar. It definitely will not ease any kind of fitness objective. Rather, switch to diet pop or better yet, switch to water.



Jumping will help strengthen your bones. If you are going to jump 30 times a day, it is going to enhance your fitness level and make your bones stronger. Do not jump chilly, warm up first until you break a light sweat. All you've got to do is jump up and down over a soft area. This impact stimulates your bones.



Include a post-workout shake or meal to your routine to increase stamina and size. Studies have revealed that protein rich foods taken directly after a workout provide significant benefits to muscle density together with muscle size. Consider taking a protein shake with you to the gym to drink right after your workout.



Enhancing your balance can help all athletes. Try sitting on a soft cushion off of your sofa and transfer a gallon jug with fluid interior from hand to hand. Do-it laterally, up and down, behind your back, and above your head. This will aid your equilibrium.



Improving your equilibrium is really a valuable asset. It can boost your workout regimen and performing other physical activities. While transferring a medicine-ball from one side of your body to the other and hand to hand, a tip to improve your equilibrium is by setting one leg on your own sofa.



Get your entire family involved with fitness by having a family fitness day once a week. Get involved in a football, baseball or soccer match with several other friends and neighbors.



Avoid over-doing your exercising, should you be just getting started on your way to healthy living. Don't attempt to work out too vigorously. If you do, it will lessen your energy and can cause harm. Any workout is an improvement to not exercising. So if you can just work-out for 10 minutes, it's better than ten minutes of not exercising.



Keep your neck safe when you are doing crunches by sticking your tongue for your upper palate. It is also helpful in the event you look in the ceiling as opposed to at your legs. This helps you to concentrate energy on those core muscles which should be receiving the workout, not your neck.



A change to conventional running that will grow fitness is high knee running. By doing high-knee running, you increase power in your core muscles by basically doing a standing crunch while running. It's also an extra workout for your thighs.



A wonderful strategy to work out your calves are supposed to do calf raises. You will soon be adding weights in every single hand to increase the total amount of fat that you calf must increase when you build-up.



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