中文版：我想开始健身运动，你有什么好的建议和建议吗？例如，应该从哪些运动开始，如何制定健身计划等等。请针对零基础人群，给出一个为期四周的入门健身计划。

英文版：I want to start fitness training. Do you have any good suggestions and advice? For example, which exercises to start with, how to make a fitness plan, etc. Please provide a four-week beginner fitness plan for people with zero foundation.

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