A Chinese Fitness Infographic

Generate a Chinese fitness infographic with the theme: [xxx]. The infographic should be professional and practical, suitable for ordinary adults as a training reference. The default subject is a healthy adult without serious injury; unless otherwise stated, the default training goal is "muscle gain + basic strength improvement", the default training level is "between beginner and intermediate", the default training scenario is "regular gym", and the default single session duration is 40–60 minutes. Automatically determine the output type based on the [training theme]: 1) If the [training theme] is a muscle group or body part (e.g., chest, lats, biceps, abs, shoulders, legs, etc.), output a "training plan infographic for that body part". 2) If the [training theme] is a movement or skill goal (e.g., pull-ups, push-ups, dips, squats, etc.), output a "movement unlock / progression training plan infographic". The entire graphic should adopt a clean, modern, professional, and easy-to-read Chinese infographic style, vertical layout, visually simple, with key points highlighted, suitable for social media sharing or training reference cards. Do not write lengthy prose; present each module with concise short sentences, and make numerical information prominent. This infographic must include the following sections: [A. Title Area] - Main title: directly write [training theme] training plan / unlock plan - Subtitle: automatically supplement the target audience, goal, training scenario, and suggested duration Example: Suitable for beginners / Muscle gain oriented / Gym version / 45 minutes [B. Training Goal Area] Use concise language to explain: - What this training primarily targets - The main goal (muscle gain / strength / skill unlock / core control, etc.) - The key stimulus or ability improvement direction of this session [C. Warm-up Area] Provide 2–4 warm-up suggestions, listed concisely, e.g.: - Dynamic movements - Target muscle activation - Light weight warm-up sets Each item can include a brief note [D. Main Training Area] This is the core part. List 4–6 main exercises. Each exercise must include: - Exercise name - Training effect / targeted area - Sets × reps (or time) - RIR (reps in reserve) recommendation - Rest time between sets - Key technique points (1–2 items) - Common mistake (1 item only) Ensure the exercise arrangement is logical: - Compound exercises first, then isolation exercises - Overall volume moderate - Beginners should not be arranged extreme training - Main exercises: RIR 1–3 recommended - Isolation exercises: RIR 0–2 recommended - For abs or core exercises, use "seconds / reps" format - For skill exercises, prioritize "preparatory ability exercises + transition exercises + target movement attempt" [E. Progression / Unlock Logic Area] Automatically generate based on theme: - If muscle group training: write "how to progressively overload", e.g., increase weight after reaching rep ceiling, prioritize form, etc. - If movement unlock: write "phased progression path", e.g., from hangs, scapular pulls, eccentric training, band assistance, to standard movement completion [F. Alternative Exercise Area] Provide 2–3 alternative exercises for the following situations: - No equipment - Home training - Insufficient current ability - Unable to perform certain movements [G. Execution Reminder Area] Provide 4–6 concise reminders, e.g.: - Form first, weight second - Do not train to failure on every set - Same muscle group: rest 48–72 hours between sessions - Pain is not equal to normal exertion - Reduce volume if sleep is insufficient [H. Recovery Advice Area] Concise explanation: - Post-training recovery focus - Protein / sleep / rest interval recommendations - 1 risk reminder (stop and assess if significant pain occurs) [I. Visual Design Requirements] - Single-page Chinese infographic - Vertical layout - Modern, clean, professional, fitness-oriented style - Use modular card layout - Key numbers (sets, reps, RIR, rest) should be prominent - Can include simple body muscle icons, dumbbells, barbells, pull-up bars, etc. - Color scheme: high-end, clean, athletic - Chinese text must be clear, accurate, and readable - Avoid excessive decoration; emphasize practicality and executability Output the final as "a complete infographic content", not just plain paragraph text.