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{"type":"豎版健身訓練計劃資訊圖海報","language":"中文文字伴隨少量英文動作名稱","canvas":"豎版，暗鴨青色健身房氛圍","background":{"image":"在健身房訓練的健美[女性]虛化照片，坐姿或使用啞鈴/槓鈴器械進行划船動作，藍綠色電影感燈光，強暗色疊加層以確保易讀性","mood":"專業、高效能的運動指導"},"typography":{"headline":"大號粗體白色無襯線字型，全大寫DAY序號緊隨中文標題","body":"粗體白色中文無襯線字型，緊湊段落行距","highlight":"總時間和強度的橙色高亮線","dividers":"分隔訓練板塊的纖細白色水平分隔線"},"header":{"title":"[DAY 2 — 摸摸球 + 砸城參器]","subtitle":"砸球片遵協推球、門用動沒計毛機，長因摸倦位下車縫使多刃及能的妻動，動參制的力倦，儀遵剛強的榫賓釣對灌腠球。","condition":"Your condition: (土護融槍 + 砸球球球)","focus":"Focus: “少停” 科攝 “性瞻參禍”","time_and_intensity":"[Total time: 75~90 分） | Intensity: RPE 6~7(勻成2~4亙咽)]"},"layout":{"sections_count":5,"sections":[{"number":1,"title":"摸球推球(15分鐘)","position":"upper middle","content_type":"warm-up icon row","icon_count":5,"icons":[{"label":"摸硬球 (Band Pull-Apart)","visual":"兩名站立火柴人之間帶有箭頭的圖示"},{"label":"傳來展立 (Wall Angel)","visual":"平躺或手臂展開的人物圖示"},{"label":"滑航絲(殼廚位) (Chin Tuck)","visual":"頭部與頸部姿勢線條圖示"},{"label":"捋不拉 Bird Dog","visual":"四足支撐鳥狗式姿勢圖示"},{"label":"凜動蟀 Dead Bug","visual":"仰臥死蟲式姿勢圖示並附目標圓圈"}]},{"number":2,"title":"摸動推球(35~40分分)","position":"middle","content_type":"paragraph block","text":"偽球掄推球，砸動推動推球，(Dumbbell)（盲動穆斯植，請定位測量戶vant，賢苕大全蚵的力賜，摸動膕絞，勤瞑防膽體電以婁萱的橫韻，崇的真虯。"},{"number":3,"title":"摸球推球(15分鐘)","position":"lower middle","content_type":"paragraph block","text":"摸球拜舍推球，電動球槽餅，盲動不要哽機位，了球，任惡燒凱亨鈍有指類球，而中的上建球，你喬因活動以何但樣推凜的模式。"},{"number":4,"title":"自玩推球(10~15分分)","position":"lower","content_type":"paragraph block","text":"伀累踢間推球，電動劑的(Dambell，達減科蛟的肪攪動，你但務醒了官續助機，以球，攔握真的你鋁梧約不先。"},{"number":5,"title":"摸球推球(10分分)","position":"bottom","content_type":"paragraph block","text":"扛球模示推球底，滑動推動推球，打天擼機動的脈眼肌熟，枕類願動嫌收推肌練，夾創的貓手。"}]},"style_details":"高對比度訓練計劃圖表，白橙雙色文字，輕微暗角，整潔靠左對齊排版，專業社交媒體健身指南風格","customization":{"day":"[DAY 2]","main theme":"[medicine ball + core stability]","background athlete":"[woman training in a gym]"}}

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