Please generate a Chinese fitness infographic with the subject: [xxx].
This diagram is required to be both professional and practical, suitable for ordinary adults as a training reference.The default target is healthy adults without serious injuries or illnesses. If there is no additional explanation, the default training target is "muscle gain + basic strength improvement", the default training level is "between novice and intermediate", the default training scene is "general gym", and the default single training duration is controlled within 40–60 minutes.
Please automatically judge the output type according to [training topic]:
1) If [Training Topic] is a muscle group or body part (e.g. pectoralis, latissimus dorsi, biceps brachii, abdominal muscles, shoulders, legs, etc.), please output an "Infographic of the training plan for that part".
2) If [Training Topic] is an action or skill target (ex: pull-up, push-up, parabar arm flexion, squat, etc.), output an "Action Unlock/Advanced Training Plan Infographic".
Please use a clear, modern, professional, easy-to-read Chinese infographic style, vertical typography, visual concise, focused, suitable for social media sharing or training reference cards.Don't write a long essay, each module is presented in short and concise sentences, and the digital information should be eye-catching.
This infographic must include the following:
[A. Title area]
- Subject: Write directly [Training Topic] Training Plan/Unlock Plan
- Subtitle: Auto-replenish applicable population, objectives, training scenarios, suggested duration
Ex: for beginners/muscle gain guide/gym/45 minutes
[B. Training target area]
In simple language:
- What is the main purpose of this training
- What are the main goals (muscle gain/strength/skill unlock/core control, etc.)
- Focused stimulation or ability improvement direction of this training
[C. Warm-up area]
Give 2–4 suggestions for warming up, just list them briefly, for example:
- Dynamic activity
- Target muscle group activation
- Lightweight preheating group
Each item can be accompanied by a description
D. Main training area
This is the core section, please list 4–6 key training actions.
Each action should include the following information:
- Action name
- Training/Site Targeting
- Number of groups × number of times (or time)
- RIR Recommendations
- Breaks between groups
- Action Key Points (1–2)
- Common mistakes (just 1)
Please ensure that the movement is properly arranged:
- Compound action first, then isolate action
- Moderate overall training
- Beginners do not schedule excessive extreme training
- Acting proactively RIRs are usually advised 1–3
- Isolated actions can suggest RIRs 0–2
- If it is an abdominal or core action, it can be in the form of "seconds/times"
- If it is a skill action, please prioritize "Pre-competence Action + Transition Action + Target Action Attempt"
[E. Advanced/unlocked logic area]
Automatically generated from theme:
- In case of muscle group training: write "How to overload gradually", such as weighting after reaching the maximum number of times, prioritizing action standards, etc.
- If it is action unlocking: write “Phased Advance Path”, e.g. from drape, shoulder blade pull, centrifugal training, stretch belt assist, to standard action completion
[F. Alternative action area]
Please give 2–3 alternate actions for the following scenarios:
- No instrument
- Family training
- Insufficient current abilities
- Some actions can't be done
[G. Execution reminder area]
Give 4–6 concise reminders, such as:
- Action criteria take precedence over weight
- Don't work out in every group
- Same muscle group recommended intervals of 48–72 hours
- Pain is not equal to normal exertion
- Appropriately reduces the amount of training when you don't get enough sleep
[H. Recovery suggestion area]
Short explanation:
- Post-training recovery focus
- Protein/sleep/recovery interval recommendations
- 1 sentence risk reminder (stop and evaluate if there is significant pain)
[I. Visual Design Requirements]
- One-page Chinese infographic as a whole
- Vertical typography
- Contemporary, refreshing, professional, fitness
- Use modular card layout
- Key numbers (number of groups, number of times, RIR, rest) should be prominent
- Can add small icons such as simple body muscle group icons, dumbbells, barbells, pull-ups, etc.
- Colors are upscale, clean and sporty
- Chinese text must be clear, accurate, and legible
- Avoid excessive decoration, emphasizing practicality and execution
Please end up outputting “a full infographic content” instead of just normal paragraph text.
