Chinese Fitness Training Infographic

Please generate a Chinese-language fitness infographic on the topic: 【xxx】.

The image should be both professional and practical, suitable as a training reference for ordinary adults. The default audience is healthy adults without serious injuries; unless otherwise specified, the default training goal is “增肌 + 基础力量提升” (muscle gain + basic strength improvement), the default training level is “新手到中级之间” (between beginner and intermediate), the default training setting is “普通健身房” (a regular gym), and the default length of a single session is kept within 40–60 minutes.

Please automatically determine the output type based on 【训练主题】:

1) If 【训练主题】 is a muscle group or body part (e.g., chest, lats, biceps, abs, shoulders, legs, etc.), output a “该部位训练计划信息图” (training plan infographic for that body part).
2) If 【训练主题】 is a movement or skill goal (e.g., pull-ups, push-ups, parallel-bar dips, squats, etc.), output a “动作解锁 / 进阶训练计划信息图” (movement unlock / progression training plan infographic).

The whole image should use a clear, modern, professional, easy-to-read Chinese infographic style, in a vertical layout, visually clean with key points highlighted, suitable for sharing on social media or as a training reference card. Do not write long essays; present each module in concise short sentences, and make numerical information stand out.

This infographic must include the following content:

【A. 标题区】 (Title section)
- Main title: directly write 【训练主题】 Training Plan / Unlock Plan
- Subtitle: automatically add the target audience, goal, training setting, and suggested duration
For example: For beginners / Muscle-gain focused / Gym version / 45 minutes

【B. 训练目标区】 (Training goal section)
Explain in concise language:
- What this session mainly targets
- What the main goal is (muscle gain / strength / skill unlock / core control, etc.)
- The key stimulus or ability-improvement direction of this session

【C. 热身区】 (Warm-up section)
Give 2–4 warm-up suggestions, listed concisely, for example:
- Dynamic mobility
- Target muscle activation
- Light-weight warm-up sets
Each item may include a one-sentence explanation

【D. 主训练区】 (Main training section)
This is the core part; please list 4–6 main training exercises.
Each exercise must include the following information:
- Exercise name
- Training effect / target area
- Sets × reps (or time)
- RIR recommendation
- Rest time between sets
- Key form points (1–2)
- Common mistake (1 is enough)

Please make sure the exercise arrangement is sensible:
- Compound movements first, isolation movements after
- Moderate overall training volume
- Do not schedule overly extreme training for beginners
- Main exercises are generally recommended at RIR 1–3
- Isolation exercises may be recommended at RIR 0–2
- For abs or core exercises, the “秒数 / 次数” (seconds / reps) format may be used
- For skill-based movements, prioritize arranging “前置能力动作 + 过渡动作 + 目标动作尝试” (prerequisite-ability exercises + transition exercises + target-movement attempts)

【E. 进阶 / 解锁逻辑区】 (Progression / unlock logic section)
Generate automatically according to the topic:
- If it is muscle-group training: write “如何渐进超负荷” (how to apply progressive overload), for example only add weight after reaching the upper rep limit, prioritize proper form, etc.
- If it is a movement unlock: write “分阶段进阶路径” (staged progression path), for example from dead hangs, scapular pull-ups, eccentric training, and band-assisted work, up to completing the standard movement

【F. 替代动作区】 (Alternative exercises section)
Please give 2–3 alternative exercises, suitable for the following situations:
- No equipment
- Home training
- Current ability is insufficient
- Certain exercises cannot be performed

【G. 执行提醒区】 (Execution reminders section)
Please give 4–6 concise reminders, for example:
- Proper form takes priority over weight
- Don't train to failure on every set
- Allow 48–72 hours between sessions for the same muscle group
- Pain does not mean normal muscle engagement
- When short on sleep, training volume can be reduced appropriately

【H. 恢复建议区】 (Recovery advice section)
Briefly explain:
- Key points for post-training recovery
- Protein / sleep / recovery interval recommendations
- 1 risk reminder (e.g., if there is obvious pain, stop and get it assessed)

【I. 视觉设计要求】 (Visual design requirements)
- Overall a single-page Chinese infographic
- Vertical layout
- Modern, fresh, professional style with a strong fitness feel
- Use a modular card layout
- Key numbers (sets, reps, RIR, rest) should stand out
- Simple small icons such as human muscle-group icons, dumbbells, barbells, and pull-ups may be added
- Colors should stay premium, clean, and sporty
- Chinese text must be clear, accurate, and easy to read
- Avoid excessive decoration; emphasize practicality and actionability

Please produce the final output as “一张完整的信息图内容” (one complete infographic's content), rather than just ordinary paragraphs of text.