青黑色健身房训练计划海报

{
  "type": "竖版健身训练计划信息图海报",
  "language": "中文文本伴随少量英文动作名称",
  "canvas": "竖版，暗鸭青色健身房氛围",
  "background": {
    "image": "在健身房训练的健美[女性]虚化照片，坐姿或使用哑铃/杠铃器械进行划船动作，蓝绿色电影感灯光，强暗色叠加层以确保易读性",
    "mood": "专业、高性能的运动指导"
  },
  "typography": {
    "headline": "大号粗体白色无衬线字体，全大写DAY序号紧随中文标题",
    "body": "粗体白色中文无衬线字体，紧凑段落行距",
    "highlight": "总时间和强度的橙色高亮线",
    "dividers": "分隔训练板块的纤细白色水平分隔线"
  },
  "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": "两名站立火柴人之间带有箭头的图标"
          },
          {
            "label": "传来展立 (Wall Angel)",
            "visual": "平躺或手臂展开的人物图标"
          },
          {
            "label": "滑航丝(壳厨位) (Chin Tuck)",
            "visual": "头部与颈部姿势线条图标"
          },
          {
            "label": "捋不拉 Bird Dog",
            "visual": "四足支撑鸟狗式姿势图标"
          },
          {
            "label": "凛动蟀 Dead Bug",
            "visual": "仰卧死虫式姿势图标并附目标圆圈"
          }
        ]
      },
      {
        "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": "高对比度训练计划图表，白橙双色文字，轻微暗角，整洁靠左对齐排版，专业社交媒体健身指南风格",
  "customization": {
    "day": "[DAY 2]",
    "main theme": "[medicine ball + core stability]",
    "background athlete": "[woman training in a gym]"
  }
}