中文健身训练计划信息图模板

为胸肌训练制作一张完整的单页中文健身训练信息图，默认对象为无严重伤病的健康成年人，默认目标为“增肌 + 基础力量提升”，训练水平为“新手到中级之间”，场景为“普通健身房”，单次时长为45分钟。这是一张一般性训练参考图，不是医疗诊断或个体化处方；若出现明显疼痛、头晕或异常症状应停止并寻求专业评估。根据主题自动选择：若是肌群或身体部位，输出该部位训练计划；若是动作或技能目标，输出动作解锁与进阶路径。信息图必须包含九个清晰模块：A标题区，写出胸肌训练训练计划或解锁计划，并补充适用人群、目标、场景和时长；B训练目标区，说明针对部位、主要目标和重点刺激/能力；C热身区，列2—4个动态活动、目标肌群激活或轻重量预热组；D主训练区，列4—6个动作，每项包含动作名称、作用、组数×次数或时间、RIR、组间休息、1—2个关键要点和1个常见错误，先复合后孤立，避免极限训练；E进阶/解锁区，肌群主题说明达到次数上限后加重量并保持动作标准，技能主题给出前置能力、过渡动作、离心/辅助和目标动作尝试的阶段路径；F替代动作区，列2—3个适用于无器械、家庭训练或当前能力不足的替代方案；G执行提醒区，列4—6条简短提醒，包括标准优先于重量、不要每组力竭、同肌群恢复48–72小时和疼痛不等于正常发力；H恢复建议区，说明训练后恢复、睡眠、蛋白质和恢复间隔，并加入停止风险提醒；I视觉设计区，采用现代清爽专业的竖版模块化卡片布局，加入简洁人体肌群、哑铃、杠铃或引体图标，重点数字与“RIR”清晰醒目，中文文字准确易读，避免长段落。最终只呈现一张可执行的信息图内容，不要品牌、商标、水印或夸张医疗/效果承诺。

【English Prompt】
Create a complete single-page Chinese fitness training infographic for 胸肌训练. Default the audience to healthy adults without serious injuries, the goal to “muscle gain + foundational strength,” the level to beginner-to-intermediate, the setting to a regular gym, and the session length to 45分钟. This is general training-reference information, not medical diagnosis or individualized prescription; stop and seek professional evaluation for significant pain, dizziness, or unusual symptoms. Choose automatically: for a muscle group or body part, output a targeted training plan; for an exercise or skill goal, output an unlock and progression path. Include nine clear modules: A title area naming the 胸肌训练 training plan or unlock plan plus audience, goal, setting, and duration; B training goals explaining the target area, primary goal, and key stimulus or capability; C warm-up with 2–4 dynamic-mobility, target-activation, or light warm-up suggestions; D main training with 4–6 exercises, each listing name, purpose, sets x reps or time, RIR, rest between sets, 1–2 key cues, and one common error, ordered from compound to isolation and avoiding extreme training; E progression/unlock logic, using load progression after reaching rep limits for muscle topics and staged prerequisites, transitions, eccentrics/assistance, and target attempts for skill topics; F two or three alternatives for no equipment, home training, or insufficient current ability; G four to six concise execution reminders including form before load, not taking every set to failure, 48–72 hours between same-muscle sessions, and pain is not normal exertion; H recovery guidance for post-training recovery, sleep, protein, rest intervals, and a stop-risk reminder; I a modern, clean, professional vertical infographic design with modular cards, simple muscle-group, dumbbell, barbell, or pull-up icons, and highly legible numbers and “RIR”. Keep Chinese text accurate, concise, and readable, with no brands, trademarks, watermark, or exaggerated medical/performance claims. Show one complete actionable infographic, not ordinary paragraphs.

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