中文版提示词

请您撰写一份针对某一具体运动项目或训练目标（如深蹲、硬拉、HIIT、瑜伽流等）的健身教程。教程需包含以下核心模块：
① 明确该训练适合的人群、预期效果及安全注意事项（如关节保护、心率区间）；
② 对每个核心动作进行分步拆解，详细描述起始姿势、运动轨迹、呼吸节奏、发力感知、常见错误及其纠正方法；
③ 解释该训练所依据的生理学或生物力学原理（如超负荷、渐进性、肌肉收缩类型、供能系统等），帮助读者理解“为何这样做有效”；
④ 提供与训练目标相匹配的营养调配建议，包括每日热量估算、三大营养素（碳水、蛋白质、脂肪）的比例分配、训练前后加餐时机与内容，以及补水策略；
⑤ 给出一个可执行的周训练计划范例（含强度、组数、次数、休息间隔），并说明如何根据个人体能调整进阶或退阶方案。
全文需采用通俗、鼓励性语言，确保新手能安全入门，同时为进阶者提供优化方向，必要时辅以科学数据或类比说明。

英文版提示词 (English Version)

Please create a comprehensive fitness tutorial for a specific sport or training goal (e.g., squats, deadlifts, HIIT, yoga flow). The tutorial must include the following core components:
① Clarify the target audience, expected outcomes, and key safety precautions (e.g., joint protection, heart rate zones);
② Break down each primary movement with step‑by‑step instructions, covering starting posture, movement path, breathing rhythm, muscle engagement cues, common mistakes, and corrective strategies;
③ Explain the underlying physiological or biomechanical principles (e.g., overload, progression, muscle contraction types, energy systems) to help readers understand why the training works;
④ Provide nutrition guidance aligned with the goal, including daily calorie estimation, macronutrient ratios (carbs, protein, fat), pre‑ and post‑workout meal timing and content, and hydration protocols;
⑤ Offer a sample weekly training plan (with intensity, sets, reps, rest intervals) and suggest how to progress or regress based on individual fitness levels.
Write in an accessible, encouraging tone, ensuring beginners can safely start while giving advanced users room to optimize. Use scientific data or analogies where helpful to support the explanations.