Ukuqeqeshwa Okuyisisekelo Sokuvikela I-Air Force
Abaqashi manje sebehlolwa ukuhlolwa komzimba kokuqala uma befika e-Air Force eyisisekelo futhi kumele badlule ukuhlolwa komzimba wokugcina ngaphambi kokuba baqede.
Phakathi, ukuthenga umsebenzi - okuningi. Lapho umfana ophezulu enza ushintsho, ukuqina komzimba okuyisisekelo we-Air Force (manje obizwa ngokuthi i-PRT, noma ukuqeqeshwa ngokomzimba) kwavela ezinsukwini ezintathu noma ezine ngesonto kuya ezinsukwini eziyisithupha ngesonto.
Umthetho we-PRT wezinsuku eziyisithupha-ngesonto uhlanganisa izinsuku ezintathu zokugijima kwe-aerobic nezinsuku ezintathu zokuqeqeshwa kwemisipha. Zonke izinhlelo ze-PRT ziqala ngemizuzu engu-15 noma engu-20 yokwelula.
Ukugijimela kuqukethe imizuzu engu-40 yokuqhutshwa kweqembu, ukugijima okuzenzekelayo, kanye nekhasi lesithupha le-sprint le-30 eligijima lihlukaniswe ngokuhamba okusheshayo. Isonto ngalinye, abaqeqeshwayo bahlelwe isikhathi sokugijima amakhilomitha amabili (ukugijima kwamamayela amabili akuyona idlule noma kuhluleka, kodwa uma ungenzi kahle, ungalindela ukunakekelwa ngabanye ku-TI yakho, futhi akuyona into enhle into).
Ukuqeqeshwa kwemisipha kuthatha imizuzu engama-48 ngesifunda se-crunches, ukuphakamisa umlenze, ukuqhuma, ukuqhuma kwamakhaza nokudonsa. Lezi zenzelwe ukuthuthukisa amandla angaphezulu emzimbeni nasesisu.