Fitness Training Plan Infographic

Please generate a Chinese fitness infographic with the theme: [xxx].  

This chart should be both professional and practical, suitable as a training reference for ordinary adults. The default target is healthy adults without serious injuries; Unless otherwise specified, the default training goal is "muscle gain + base strength improvement," the default training level is "between beginner and intermediate," the default training scenario is "regular gym," and the default training session duration is controlled within 40–60 minutes. 

Please automatically determine output type based on the [Training Topic]: 

1) If the [Training Topic] is a specific muscle group or body part (e.g., chest muscles, latissimus dorsi, biceps, abs, shoulders, legs, etc.), please output a "training plan infographic for that area." 
2) If the [Training Topic] is a specific movement or skill objective (e.g., pull-ups, push-ups, parallel bars extensions, squats, etc.), please output a "Movement Unlock / Advanced Training Plan Infographic." 

Please use a clear, modern, professional, and easy-to-read Chinese infographic style for the entire image, with vertical layout, visual simplicity, and clear focus, suitable for sharing on social media or as reference cards for training. Do not write long or lengthy texts; each module should be presented in concise short sentences, and the numerical information should be prominent. 

This infographic must include the following: 

[A. Title Area]
- Main Title: Directly write [Training Topic] Training Plan / Unlock Plan
- Subtitle: Automatically adds target audience, goals, training scenarios, and suggested duration
For example: suitable for beginners / muscle-building oriented / gym version / 45 minutes

[B. Training Target Area]
Explain in concise terms: 
- What is the main focus of this training?
- What are the main goals (muscle gain / strength / skill unlock / core control, etc.)
- The main stimulation or skill improvement direction for this training

[C. Warm-up Area]
Give 2–4 warm-up tips, briefly listed, for example: 
- Dynamic activities
- Target muscle group activation
- Light Weight Preheating Group
Each item can be accompanied by a single explanation

[D. Main Training Area]
This is the core part; please list 4–6 main training movements. 
Each action must include the following information: 
- Title of the action
- Training effect / targeted area
- Number of sets: × repetitions (or time)
- RIR recommends
- Break times between groups
- Key points of the action (1–2 items)
- Common errors (1 error is sufficient)

Please ensure the movement arrangement is reasonable: 
- First compound movements, then isolated movements
- Overall training volume is moderate
- Beginners should avoid overdoing extreme training
- Main action usually recommends RIR 1–3
- Isolated actions can be recommended with RIR 0–2
- For abs or core exercises, you can use the "seconds / reps" format
- For skill-based actions, prioritize "prerequisite ability actions + transitional moves + target move attempts" 

[E. Advanced / Unlocking Logic Zone]
Automatically generated based on the theme: 
- For muscle group training: write "How to gradually overload," for example, increase weight after reaching the maximum number of reps, prioritize maintaining the correct movement, etc
- For movement unlocking: write a "step-by-step advanced path," such as from hanging, shoulder pull-ups, eccentric training, resistance band assistance, to standard movement completion

[F. Alternative Action Zone]
Please provide 2–3 alternative actions for the following situations: 
- No instruments
- Home training
- Current capacity is insufficient
- Certain movements cannot be performed

[G. Execution Reminder Area]
Please provide 4–6 concise reminders, for example: 
- Exercise standards take precedence over weight
- Don't train every set to exhaustion
- For the same muscle group, a recommended interval of 48–72 hours is recommended
- Pain does not equal normal exertion
- Reduce training volume appropriately when sleep is insufficient

[H. Restoration Suggestion Area]
Brief Description: 
- Focus after training
- Recommended intervals for protein / sleep / recovery
- 1 risk reminder (stop and assess if there is significant pain)

[I. Visual Design Requirements]
- The overall format is a single-page Chinese infographic format
- Vertical typesetting
- Modern, fresh, professional, and fitness-oriented
- Use modular card layouts
- Key numbers (number of sets, repetitions, RIR, rests) should be prominent
- Supports adding simple small icons such as muscle group icons, dumbbells, barbells, and pull-ups
- The colors remain sophisticated, clean, and sporty
- Chinese text must be clear, accurate, and easy to read
- Avoid excessive decoration, emphasizing practicality and execution

Please output "a complete infographic content," not just a regular paragraph text.