中文健身训练计划信息图

{"type":"vertical fitness training plan infographic poster","language":"Chinese text with a few English exercise names","canvas":"portrait 768x1152, dark teal gym atmosphere","background":{"image":"blurred photo of an athletic woman training in a modern gym, seated or rowing with dumbbells/bar equipment, teal-blue lighting, strong dark overlay for readability","mood":"serious, high-performance sports coaching"},"typography":{"headline":"large bold white sans-serif, all caps DAY number followed by Chinese title","body":"bold white Chinese sans-serif, compact paragraph spacing","highlight":"orange line for total time and intensity","dividers":"thin white horizontal rules separating workout blocks"},"header":{"title":"{argument name=\"headline text\" default=\"DAY 2 — 摸摸球 + 砸城参器\"}","subtitle":"砸球片遵协推球、门用动没计毛机，长因摸倦位下车缝使多刃及能的妻动，动参制的力倦，仪遵刚强的榫宾钓对灌腠球。","condition":"Your condition: (土护融枪 + 砸球球球)","focus":"Focus: “少停” 科摄 “性瞻参祸”","time_and_intensity":"{argument name=\"time and intensity\" default=\"Total time: 75~90 分） | Intensity: RPE 6~7(匀成2~4亘咽)\"}"},"layout":{"sections_count":5,"sections":[{"number":1,"title":"摸球推球(15分钟)","position":"upper middle","content_type":"warm-up icon row","icon_count":5,"icons":[{"label":"摸硬球 (Band Pull-Agart)","visual":"two standing stick figures with an arrow between them"},{"label":"传来展立 (Wall Angel)","visual":"person lying or extended arms icon"},{"label":"滑航丝(壳厨位) (Chin Tuck)","visual":"head and neck posture line icon"},{"label":"捋不拉 Bird Dog","visual":"quadruped bird-dog pose icon"},{"label":"凛动蟀 Deed Bug","visual":"supine dead-bug style icon with target circle"}]},{"number":2,"title":"摸动推球(35~40分分)","position":"middle","content_type":"paragraph block","text":"伪球抡推球，砸动推动推球，(Dumbbell)（盲动穆斯植，请定位测量户vant，贤苕大全蚵的力赐，摸动腘绞，勤瞑防胆体电以娄萱的横韵，崇的真虬。"},{"number":3,"title":"摸球推球(15分钟)","position":"lower middle","content_type":"paragraph block","text":"摸球拜舍推球，电动球槽饼，盲动不要哽机位，了球，任恶烧凯亨钝有指类球，而中的上建球，你乔因活动以何但样推凛的模式。"},{"number":4,"title":"自玩推球(10~15分分)","position":"lower","content_type":"paragraph block","text":"伀累踢间推球，电动剂的(Dambell，達减科蛟的肪搅动，你但务醒了官续助机，以球，拦握真的你铝梧约不先。"},{"number":5,"title":"摸球推球(10分分)","position":"bottom","content_type":"paragraph block","text":"扛球模示推球底，滑动推动推球，打天撸机动的脉眼肌熟，枕类愿动嫌收推肌练，夹创的猫手。"}]},"style_details":"high-contrast training-plan graphic, white and orange text, slight vignette, clean alignment with left margin, professional social-media fitness guide, minor imperfect AI-generated Chinese text allowed","customization":{"day":"{argument name=\"day number\" default=\"DAY 2\"}","main theme":"{argument name=\"training theme\" default=\"medicine ball + core stability\"}","background athlete":"{argument name=\"background athlete\" default=\"woman training in a gym\"}"}}