ملصق خطة تمارين الصالة الرياضية بلون تركواز داكن

{
  "type": "vertical fitness training plan infographic poster",
  "language": "Chinese text with English exercise names",
  "canvas": "portrait, dark teal gym atmosphere",
  "background": {
    "image": "blurred photo of an athletic [woman training in a gym], seated or rowing with dumbbells or barbell equipment, teal-blue cinematic lighting, strong dark overlay for legibility",
    "mood": "serious, high-performance sports coaching"
  },
  "typography": {
    "headline": "large bold white sans-serif, all caps DAY number followed by Chinese title",
    "body": "bold white Chinese sans-serif, compact paragraph spacing",
    "highlight": "orange line for total time and intensity",
    "dividers": "thin white horizontal rules separating workout blocks"
  },
  "header": {
    "title": "[DAY 2 — 摸摸球 + 砸城参器]",
    "subtitle": "砸球片遵协推球、门用动没计毛机，长因摸倦位下车缝使多刃及能的妻动，动参制的力倦，仪遵刚强的榫宾钓对灌腠球。",
    "condition": "Your condition: (土护融枪 + 砸球球球)",
    "focus": "Focus: “少停” 科摄 “性瞻参祸”",
    "time_and_intensity": "[Total time: 75~90 分） | Intensity: RPE 6~7(匀成2~4亘咽)]"
  },
  "layout": {
    "sections_count": 5,
    "sections": [
      {
        "number": 1,
        "title": "摸球推球(15分钟)",
        "position": "upper middle",
        "content_type": "warm-up icon row",
        "icon_count": 5,
        "icons": [
          {
            "label": "摸硬球 (Band Pull-Apart)",
            "visual": "two standing stick figures with an arrow between them"
          },
          {
            "label": "传来展立 (Wall Angel)",
            "visual": "person lying or extended arms icon"
          },
          {
            "label": "滑航丝(壳厨位) (Chin Tuck)",
            "visual": "head and neck posture line icon"
          },
          {
            "label": "捋不拉 Bird Dog",
            "visual": "quadruped bird-dog pose icon"
          },
          {
            "label": "凛动蟀 Dead Bug",
            "visual": "supine dead-bug style icon with target circle"
          }
        ]
      },
      {
        "number": 2,
        "title": "摸动推球(35~40分分)",
        "position": "middle",
        "content_type": "paragraph block",
        "text": "伪球抡推球，砸动推动推球，(Dumbbell)（盲动穆斯植，请定位测量户vant，贤苕大全蚵的力赐，摸动腘绞，勤瞑防胆体电以娄萱的横韵，崇的真虬。"
      },
      {
        "number": 3,
        "title": "摸球推球(15分钟)",
        "position": "lower middle",
        "content_type": "paragraph block",
        "text": "摸球拜舍推球，电动球槽饼，盲动不要哽机位，了球，任恶烧凯亨钝有指类球，而中的上建球，你乔因活动以何但样推凛的模式。"
      },
      {
        "number": 4,
        "title": "自玩推球(10~15分分)",
        "position": "lower",
        "content_type": "paragraph block",
        "text": "伀累踢间推球，电动剂的(Dambell，達减科蛟的肪搅动，你但务醒了官续助机，以球，拦握真的你铝梧约不先。"
      },
      {
        "number": 5,
        "title": "摸球推球(10分分)",
        "position": "bottom",
        "content_type": "paragraph block",
        "text": "扛球模示推球底，滑动推动推球，打天撸机动的脉眼肌熟，枕类愿动嫌收推肌练，夹创的猫手。"
      }
    ]
  },
  "style_details": "high-contrast training-plan graphic, white and orange text, slight vignette, clean alignment with left margin, professional social-media fitness guide",
  "customization": {
    "day": "[DAY 2]",
    "main theme": "[medicine ball + core stability]",
    "background athlete": "[woman training in a gym]"
  }
}