{
	"version": 1,
	"publishedDate": "2026-09-26",
	"title": "双动作跟练演示 · 原始说明 v1",
	"author": "本地产品演示编辑",
	"creatorName": "演示博主 · 双动作练习",
	"programTitle": "演示 · 双动作跟练与次日继续",
	"sourcePath": "/sources/demo-multi-follow-along-v1",
	"disclosure": "本地软件演示资料，创作者身份为虚构，不代表真实博主推荐。动作基础文字参考 NHS 的公开页面；双动作组合、七天重复安排、每个动作 2 组 × 5 次和 45 秒休息由本地编辑为验收编写，不是个人训练处方。可只输入记录，不必实际运动。",
	"scheduleNote": "按顺序记录椅子坐立和墙壁俯卧撑。七天均生成演示安排，供选择日期和次日继续测试，不表示建议每天训练。",
	"nutritionNote": "饮食记录使用食物库的具体 USDA 来源条目，食物与数量由演示用户选择，不是博主饮食方案。",
	"equipment": ["稳固无轮椅子", "墙壁"],
	"dose": { "sets": 2, "repsMin": 5, "repsMax": 5, "restSeconds": 45 },
	"exercises": [
		{
			"slug": "demo-multi-sit-to-stand",
			"name": "椅子坐立（双动作演示）",
			"movementPattern": "squat",
			"equipment": ["稳固无轮椅子"],
			"primaryMuscles": ["下肢（演示分类）"],
			"setup": ["选择稳固、无轮且不易滑动的椅子，双脚能平放地面。"],
			"executionSteps": [
				"坐在椅子前部，双脚约与髋同宽，上身稍前倾。",
				"缓慢站起并向前看，再缓慢坐下。"
			],
			"breathingCue": "原文此小节未单列呼吸提示。",
			"tempoCue": "缓慢、平稳；参考原文 Sit-to-stand。",
			"commonMistakes": ["避免使用有轮或容易滑动的椅子。"],
			"modifications": ["本条用于操作验收，训练量不按个人身体状况推荐。"],
			"referenceLocator": "椅子选择说明；Sit-to-stand 小节"
		},
		{
			"slug": "demo-multi-wall-press-up",
			"name": "墙壁俯卧撑（双动作演示）",
			"movementPattern": "push",
			"equipment": ["墙壁"],
			"primaryMuscles": ["上肢（演示分类）"],
			"setup": ["站在距墙约一臂远的位置，双手平贴墙面，与胸部同高，手指向上。"],
			"executionSteps": [
				"保持背部平直，缓慢屈臂，肘部靠近身体。",
				"缓慢回到起始位置。"
			],
			"breathingCue": "原文此小节未单列呼吸提示。",
			"tempoCue": "缓慢；参考原文 Wall press-up。",
			"commonMistakes": ["保持背部平直、肘部靠近身体。"],
			"modifications": ["此处保留墙壁版本用于演示，不据此推荐进阶难度。"],
			"referenceLocator": "Wall press-up 小节"
		}
	],
	"references": [
		{
			"title": "NHS · Strength exercises",
			"url": "https://www.nhs.uk/live-well/exercise/strength-exercises/",
			"checkedOn": "2026-09-26",
			"scope": "核对椅子选择、Sit-to-stand 和 Wall press-up 的基础动作描述，中文为简要归纳，未转载图片或视频。原文含次数建议，但本演示的组合、组数、休息和排期是独立软件测试数据。"
		}
	]
}