中文健身训练计划信息图

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{"type":"竖版健身训练计划信息图海报","language":"中文文本，包含少量英文运动名称","canvas":"竖屏 768x1152，深青色健身房氛围","background":{"image":"现代健身房中女性训练的模糊照片，正在进行哑铃/杠铃划船或坐姿训练，青蓝色灯光，强烈的深色遮罩以确保文字可读性","mood":"严肃、高性能运动教练风格"},"typography":{"headline":"大号粗体白色无衬线字体，全大写 DAY 数字后接中文标题","body":"粗体白色中文无衬线字体，紧凑段落间距","highlight":"橙色线条标注总时长和强度","dividers":"细白色水平线分隔训练板块"},"header":{"title":"{argument name=\"headline text\" default=\"DAY 2 — 药球 + 核心稳定性训练\"}","subtitle":"本训练旨在通过药球与核心稳定性练习，增强身体的控制力与力量，提升运动表现，打造强健的身体素质。","condition":"你的状态：(热身 + 药球训练)","focus":"重点：“少即是多” 科学 “精准训练”","time_and_intensity":"{argument name=\"time and intensity\" default=\"总时长：75~90 分钟 | 强度：RPE 6~7 (中等偏高强度)\"}"},"layout":{"sections_count":5,"sections":[{"number":1,"title":"热身训练 (15分钟)","position":"upper middle","content_type":"热身图标行","icon_count":5,"icons":[{"label":"弹力带拉伸 (Band Pull-Apart)","visual":"两个站立火柴人，中间有箭头"},{"label":"靠墙天使 (Wall Angel)","visual":"手臂伸展的姿势图标"},{"label":"颈部回缩 (Chin Tuck)","visual":"头部和颈部姿势线条图标"},{"label":"鸟狗式 (Bird Dog)","visual":"四足跪姿鸟狗式图标"},{"label":"死虫式 (Dead Bug)","visual":"仰卧死虫式风格图标，带有目标圆圈"}]},{"number":2,"title":"力量训练 (35~40分钟)","position":"middle","content_type":"段落块","text":"哑铃力量训练，通过控制动作节奏，确保动作标准，感受肌肉发力，保持核心收紧，提升身体稳定性，打造强健肌肉。"},{"number":3,"title":"核心训练 (15分钟)","position":"lower middle","content_type":"段落块","text":"药球核心训练，保持身体平衡，动作不要过快，感受腹部发力，通过不同的角度刺激核心肌群，提升运动表现。"},{"number":4,"title":"辅助训练 (10~15分钟)","position":"lower","content_type":"段落块","text":"哑铃辅助训练，针对特定肌群进行强化，确保动作质量，通过持续的张力训练，增强肌肉耐力。"},{"number":5,"title":"拉伸放松 (10分钟)","position":"bottom","content_type":"段落块","text":"全身拉伸放松，缓解肌肉紧张，促进血液循环，帮助肌肉恢复，提升身体柔韧性。"}]},"style_details":"高对比度训练计划图，白色和橙色文字，轻微暗角，左对齐，专业社交媒体健身指南，允许包含少量 AI 生成的中文文本瑕疵","customization":{"day":"{argument name=\"day number\" default=\"DAY 2\"}","main theme":"{argument name=\"training theme\" default=\"药球 + 核心稳定性\"}","background athlete":"{argument name=\"background athlete\" default=\"健身房训练的女性\"}"}}