为 [主题] 生成一张中文健身信息图。
这张图既要专业，也要便于普通成年人作为训练参考。除非另有说明，否则默认受众是没有重大伤病的健康成年人，目标是增肌并提升基础力量，水平为新手到中级，训练场景是普通健身房，总训练时长控制在 40 到 60 分钟内。
根据训练主题自动选择输出形式：
1. 如果主题是胸、背阔肌、肱二头肌、腹肌、肩部或腿部等肌群 / 身体部位，就生成对应部位的训练计划信息图。
2. 如果主题是引体向上、俯卧撑、双杠臂屈伸或深蹲等动作 / 技能目标，就生成动作解锁或进阶计划信息图。
采用清晰、现代、专业、易读的中文竖版信息图风格。视觉设计应干净，适合社交分享或个人训练参考。不要写长段落。每个模块都应使用简短短语，数字信息要足够突出。
信息图必须包含：
A. 主标题与副标题区域
B. 训练目标区域
C. 热身区域
D. 4 到 6 个核心动作组成的主要训练区域
E. 进阶或解锁逻辑区域
F. 替代动作区域
G. 执行提醒区域
H. 恢复建议区域
I. 视觉要求：现代、干净、专业、模块化卡片布局
最终结果应是一张完整信息图，而不是纯文字段落。
Prompt · English
Generate a vertical Chinese-language fitness infographic for [topic].
The visual should feel professional yet practical for everyday adult readers. Unless otherwise stated, assume the audience is a healthy adult with no major injuries, training to build muscle and improve baseline strength, at a beginner-to-intermediate level, training in a regular gym, with total session time of 40 to 60 minutes.
Auto-pick the right output format:
1. If the topic is a muscle group or body part — chest, lats, biceps, abs, shoulders, legs — produce a training plan infographic for that area.
2. If the topic is a movement or skill goal — pull-up, push-up, dip, squat — produce a movement-progression / unlock-plan infographic.
Use a clean, modern, professional, easy-to-read vertical Chinese infographic style. Visual design should stay tidy and shareable for social or personal training reference. Avoid long paragraphs. Each module should use short phrases and emphasize numbers strongly.
The infographic must include:
A. Title and subtitle area
B. Training goal area
C. Warm-up area
D. Main training area covering 4 to 6 core movements
E. Progression / unlock logic area
F. Substitute movements area
G. Execution reminders area
H. Recovery suggestions area
I. Visual requirements: modern, clean, professional, modular card layout
The final result should read as one complete infographic, not as a wall of text.
