青黑色健身房訓練計畫海報

{
  "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]"
  }
}