AprilNEA/Boji

Letzte erfasste Quellaktivität: 21. Oktober 2026 um 15:17

SkillsMP-Katalog aktualisiert: 12. November 2026 um 12:52

gesammelte Skills: 2

GitHub-Stars: 9
GitHub-Forks: 2

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Diesen Prompt kopieren und in den verwendeten KI-Assistenten einfügen.

Follow https://skillsmp.com/skill-install/prompt.md to install Agent Skills from https://github.com/AprilNEA/Boji.

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README-Quelldatei: README.md

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> [!WARNING] > Boji 仍在开发中，iOS 和 Android 两端都尚未上架。 <picture> <source media="(prefers-color-scheme: dark)" srcset="assets/public/boji-icon-dark.png"> <img src="assets/public/boji-icon.png" width="138" alt="Boji 应用图标"/> </picture> <h1 align="center">Boji · 薄肌俱乐部</h1> 穿衣显瘦，脱衣有肉 把薄肌理论落到每天的训练、饮水和睡眠里 <div align="center"> <img alt="iOS 26+" src="https://img.shields.io/badge/iOS-26%2B-000000?style=flat&logo=apple&logoColor=white"> <img alt="watchOS 26+" src="https://img.shields.io/badge/watchOS-26%2B-000000?style=flat&logo=apple&logoColor=white"> <img alt="Android 8.0+" src="https://img.shields.io/badge/Android-8.0%2B-3DDC84?style=flat&logo=android&logoColor=white"> <a href="https://twitter.com/AprilNEA" target="_blank"> <img alt="twitter" src="https://img.shields.io/badge/follow-AprilNEA-green?style=social&logo=Twitter"></a> <img alt="Hits" src="https://hits.aprilnea.com/hits?url=https://github.com/aprilnea/boji"> </div> 支持 iPhone、Apple Watch、Android 手机和 Wear OS 手表。 --- ## 薄肌理论 - **薄肌**：穿衣显瘦，脱衣有肉。体脂长期保持在 13% 以下，不吃欺骗餐。 - **黄毛**：不被外界评价左右，坚持自己判断过的方向。 - **大水**：成年男性每天喝 1700 mL 水，成年女性每天 1500 mL 起。 - **大睡**：每晚睡 7 小时～9 小时，不靠周末补觉。 ## 功能 <table> <tr> <td align="center" width="33%"><img src="assets/public/screenshots/apple/iphone/zh-Hans/today.png" width="220" alt="今天页：训练、饮水和睡眠的打卡状态，以及今日推荐课程"></td> <td align="center" width="33%"><img src="assets/public/screenshots/apple/iphone/zh-Hans/training.png" width="220" alt="训练页：居家训练和健身房训练两组课程"></td> <td align="center" width="33%"><img src="assets/public/screenshots/apple/iphone/zh-Hans/exercise.png" width="220" alt="动作说明：深色模式下徒手深蹲的代表姿势、组数和主要肌群"></td> </tr> <tr> <td align="center">每日打卡 训练、饮水、睡眠一眼看清</td> <td align="center">课程 居家或健身房，按场景推荐</td> <td align="center">动作说明 动画标出发力肌群</td> </tr> <tr> <td align="center"><img src="assets/public/screenshots/apple/iphone/zh-Hans/session.png" width="220" alt="训练中：舒缓拉伸课程的猫牛式，第 1 组，共 2 组"></td> <td align="center"><img src="assets/public/screenshots/apple/iphone/zh-Hans/progress.png" width="220" alt="足迹页：累计训练、最近一周和体重记录"></td> <td align="center"><img src="assets/public/screenshots/apple/iphone/zh-Hans/settings.png" width="220" alt="设置页：会员卡与账号、Apple 健康和打卡状态共享"></td> </tr> <tr> <td align="center">跟练 逐组计数，自动休息倒计时</td> <td align="center">足迹 训练记录和体重、腰围趋势</td> <td align="center">设置 健康数据、小组件与手表</td> </tr> </table> ### 每天三件事 Boji 把薄肌理论拆成每天三项打卡：**训练**、**饮水**和**睡眠**。 - 今天页显示三项的完成情况，并推荐一套当天的课程。 - 饮水逐次累加，睡眠记录时长，点一下就能记。 - 主屏幕小组件和手表也能看到当天的打卡状态。 ### 课程与跟练 App 有 14 套课程、68 个动作，分为居家、健身房、拉伸与放松三组。居家基础训练、居家进阶训练、器械基础训练和舒缓拉伸这 4 套课程的动画随 App 安装。其余 10 套课程的动画在第一次打开课程时从 `assets.leanmuscle.club` 下载，之后离线也能播放。动画没有下载时，课程照常可用： <table> <tr> <th>课程</th> <th colspan="6">动作</th> </tr> <tr> <th colspan="7" align="left">居家</th> </tr> <tr> <td>居家基础训练 无需器械的全身入门 20 分钟，4 个动作</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/bodyweight-squat.png"><img src="assets/public/previews/course/light/bodyweight-squat.png" width="96" alt="徒手深蹲的代表姿势"></picture> 徒手深蹲</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/wall-push-up.png"><img src="assets/public/previews/course/light/wall-push-up.png" width="96" alt="墙壁俯卧撑的代表姿势"></picture> 墙壁俯卧撑</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/glute-bridge.png"><img src="assets/public/previews/course/light/glute-bridge.png" width="96" alt="臀桥的代表姿势"></picture> 臀桥</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/bird-dog.png"><img src="assets/public/previews/course/light/bird-dog.png" width="96" alt="鸟狗式的代表姿势"></picture> 鸟狗式</td> <td></td> <td></td> </tr> <tr> <td>居家进阶训练 基础训练之后的下一步 25 分钟，5 个动作</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/reverse-lunge.png"><img src="assets/public/previews/course/light/reverse-lunge.png" width="96" alt="后撤步弓步蹲的代表姿势"></picture> 后撤步弓步蹲</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/knee-push-up.png"><img src="assets/public/previews/course/light/knee-push-up.png" width="96" alt="跪姿俯卧撑的代表姿势"></picture> 跪姿俯卧撑</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/dead-bug.png"><img src="assets/public/previews/course/light/dead-bug.png" width="96" alt="死虫式的代表姿势"></picture> 死虫式</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/wall-sit.png"><img src="assets/public/previews/course/light/wall-sit.png" width="96" alt="靠墙静蹲的代表姿势"></picture> 靠墙静蹲</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/plank.png"><img src="assets/public/previews/course/light/plank.png" width="96" alt="平板支撑的代表姿势"></picture> 平板支撑</td> <td></td> </tr> <tr> <td>居家强化训练 用自重练出全身力量 30 分钟，6 个动作，动画需下载</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/push-up.png"><img src="assets/public/previews/library/light/push-up.png" width="96" alt="标准俯卧撑的代表姿势"></picture> 标准俯卧撑</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/bodyweight-split-squat.png"><img src="assets/public/previews/library/light/bodyweight-split-squat.png" width="96" alt="徒手分腿蹲的代表姿势"></picture> 徒手分腿蹲</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/single-leg-glute-bridge.png"><img src="assets/public/previews/library/light/single-leg-glute-bridge.png" width="96" alt="单腿臀桥的代表姿势"></picture> 单腿臀桥</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/bench-dip.png"><img src="assets/public/previews/library/light/bench-dip.png" width="96" alt="凳上反向臂屈伸的代表姿势"></picture> 凳上反向臂屈伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/superman.png"><img src="assets/public/previews/library/light/superman.png" width="96" alt="俯卧超人挺身的代表姿势"></picture> 俯卧超人挺身</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/bodyweight-forearm-side-plank.png"><img src="assets/public/previews/library/light/bodyweight-forearm-side-plank.png" width="96" alt="自重前臂侧平板支撑的代表姿势"></picture> 自重前臂侧平板支撑</td> </tr> <tr> <td>核心训练 在地垫上练腹部和核心稳定 15 分钟，6 个动作，动画需下载</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/crunch.png"><img src="assets/public/previews/library/light/crunch.png" width="96" alt="卷腹的代表姿势"></picture> 卷腹</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/reverse-crunch.png"><img src="assets/public/previews/library/light/reverse-crunch.png" width="96" alt="反向卷腹的代表姿势"></picture> 反向卷腹</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/bicycle-crunch.png"><img src="assets/public/previews/library/light/bicycle-crunch.png" width="96" alt="自行车卷腹的代表姿势"></picture> 自行车卷腹</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/russian-twist.png"><img src="assets/public/previews/library/light/russian-twist.png" width="96" alt="俄罗斯转体的代表姿势"></picture> 俄罗斯转体</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/flutter-kick.png"><img src="assets/public/previews/library/light/flutter-kick.png" width="96" alt="仰卧交替打腿的代表姿势"></picture> 仰卧交替打腿</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/plank.png"><img src="assets/public/previews/course/light/plank.png" width="96" alt="平板支撑的代表姿势"></picture> 平板支撑</td> </tr> <tr> <td>燃脂循环 不用器械，让心率升起来 15 分钟，6 个动作，动画需下载</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/jumping-jack.png"><img src="assets/public/previews/library/light/jumping-jack.png" width="96" alt="开合跳的代表姿势"></picture> 开合跳</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/wall-high-knees.png"><img src="assets/public/previews/library/light/wall-high-knees.png" width="96" alt="扶墙高抬腿的代表姿势"></picture> 扶墙高抬腿</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/mountain-climber.png"><img src="assets/public/previews/library/light/mountain-climber.png" width="96" alt="登山者的代表姿势"></picture> 登山者</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/jump-squat.png"><img src="assets/public/previews/library/light/jump-squat.png" width="96" alt="深蹲跳的代表姿势"></picture> 深蹲跳</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/bear-crawl.png"><img src="assets/public/previews/library/light/bear-crawl.png" width="96" alt="熊爬的代表姿势"></picture> 熊爬</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/bodyweight-burpee.png"><img src="assets/public/previews/library/light/bodyweight-burpee.png" width="96" alt="波比跳的代表姿势"></picture> 波比跳</td> </tr> <tr> <td>哑铃居家训练 用一对哑铃练遍全身 25 分钟，6 个动作，动画需下载</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-goblet-squat.png"><img src="assets/public/previews/library/light/dumbbell-goblet-squat.png" width="96" alt="哑铃高脚杯深蹲的代表姿势"></picture> 哑铃高脚杯深蹲</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-floor-press.png"><img src="assets/public/previews/library/light/dumbbell-floor-press.png" width="96" alt="哑铃地板卧推的代表姿势"></picture> 哑铃地板卧推</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-bent-over-row.png"><img src="assets/public/previews/library/light/dumbbell-bent-over-row.png" width="96" alt="哑铃俯身划船的代表姿势"></picture> 哑铃俯身划船</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-romanian-deadlift.png"><img src="assets/public/previews/library/light/dumbbell-romanian-deadlift.png" width="96" alt="哑铃罗马尼亚硬拉的代表姿势"></picture> 哑铃罗马尼亚硬拉</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-reverse-lunge.png"><img src="assets/public/previews/library/light/dumbbell-reverse-lunge.png" width="96" alt="哑铃后撤弓步蹲的代表姿势"></picture> 哑铃后撤弓步蹲</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-lateral-raise.png"><img src="assets/public/previews/library/light/dumbbell-lateral-raise.png" width="96" alt="哑铃侧平举的代表姿势"></picture> 哑铃侧平举</td> </tr> <tr> <th colspan="7" align="left">健身房</th> </tr> <tr> <td>器械基础训练 轻重量熟悉常用器械 30 分钟，4 个动作</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/chest-press.png"><img src="assets/public/previews/course/light/chest-press.png" width="96" alt="坐姿推胸的代表姿势"></picture> 坐姿推胸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/seated-row.png"><img src="assets/public/previews/course/light/seated-row.png" width="96" alt="坐姿划船的代表姿势"></picture> 坐姿划船</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/leg-press.png"><img src="assets/public/previews/course/light/leg-press.png" width="96" alt="坐姿腿举的代表姿势"></picture> 坐姿腿举</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/lat-pulldown.png"><img src="assets/public/previews/course/light/lat-pulldown.png" width="96" alt="高位下拉的代表姿势"></picture> 高位下拉</td> <td></td> <td></td> </tr> <tr> <td>自由重量入门 从哑铃开始学自由重量 35 分钟，6 个动作，动画需下载</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-goblet-squat.png"><img src="assets/public/previews/library/light/dumbbell-goblet-squat.png" width="96" alt="哑铃高脚杯深蹲的代表姿势"></picture> 哑铃高脚杯深蹲</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-bench-press.png"><img src="assets/public/previews/library/light/dumbbell-bench-press.png" width="96" alt="哑铃卧推的代表姿势"></picture> 哑铃卧推</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-bent-over-row.png"><img src="assets/public/previews/library/light/dumbbell-bent-over-row.png" width="96" alt="哑铃俯身划船的代表姿势"></picture> 哑铃俯身划船</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-romanian-deadlift.png"><img src="assets/public/previews/library/light/dumbbell-romanian-deadlift.png" width="96" alt="哑铃罗马尼亚硬拉的代表姿势"></picture> 哑铃罗马尼亚硬拉</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-seated-shoulder-press.png"><img src="assets/public/previews/library/light/dumbbell-seated-shoulder-press.png" width="96" alt="哑铃坐姿肩上推举的代表姿势"></picture> 哑铃坐姿肩上推举</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-biceps-curl.png"><img src="assets/public/previews/library/light/dumbbell-biceps-curl.png" width="96" alt="哑铃弯举的代表姿势"></picture> 哑铃弯举</td> </tr> <tr> <td>上肢器械训练 胸、肩、背和手臂 35 分钟，6 个动作，动画需下载</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/machine-chest-press.png"><img src="assets/public/previews/library/light/machine-chest-press.png" width="96" alt="器械推胸的代表姿势"></picture> 器械推胸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/machine-shoulder-press.png"><img src="assets/public/previews/library/light/machine-shoulder-press.png" width="96" alt="器械肩上推举的代表姿势"></picture> 器械肩上推举</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/machine-assisted-pull-up.png"><img src="assets/public/previews/library/light/machine-assisted-pull-up.png" width="96" alt="器械辅助引体向上的代表姿势"></picture> 器械辅助引体向上</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/machine-pec-deck-fly.png"><img src="assets/public/previews/library/light/machine-pec-deck-fly.png" width="96" alt="蝴蝶机夹胸的代表姿势"></picture> 蝴蝶机夹胸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/cable-face-pull.png"><img src="assets/public/previews/library/light/cable-face-pull.png" width="96" alt="绳索面拉的代表姿势"></picture> 绳索面拉</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/cable-rope-triceps-pushdown.png"><img src="assets/public/previews/library/light/cable-rope-triceps-pushdown.png" width="96" alt="绳索绳把下压的代表姿势"></picture> 绳索绳把下压</td> </tr> <tr> <td>下肢器械训练 腿部、臀部和下背 35 分钟，6 个动作，动画需下载</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/leg-press.png"><img src="assets/public/previews/course/light/leg-press.png" width="96" alt="坐姿腿举的代表姿势"></picture> 坐姿腿举</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/machine-leg-extension.png"><img src="assets/public/previews/library/light/machine-leg-extension.png" width="96" alt="器械腿屈伸的代表姿势"></picture> 器械腿屈伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/machine-seated-leg-curl.png"><img src="assets/public/previews/library/light/machine-seated-leg-curl.png" width="96" alt="器械坐姿腿弯举的代表姿势"></picture> 器械坐姿腿弯举</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/machine-seated-hip-abduction.png"><img src="assets/public/previews/library/light/machine-seated-hip-abduction.png" width="96" alt="坐姿髋外展的代表姿势"></picture> 坐姿髋外展</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/machine-seated-hip-adduction.png"><img src="assets/public/previews/library/light/machine-seated-hip-adduction.png" width="96" alt="坐姿髋内收的代表姿势"></picture> 坐姿髋内收</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/back-extension.png"><img src="assets/public/previews/library/light/back-extension.png" width="96" alt="罗马椅背部伸展的代表姿势"></picture> 罗马椅背部伸展</td> </tr> <tr> <th colspan="7" align="left">拉伸与放松</th> </tr> <tr> <td>舒缓拉伸 训练前后都可进行 10 分钟，3 个动作</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/cat-cow.png"><img src="assets/public/previews/course/light/cat-cow.png" width="96" alt="猫牛式的代表姿势"></picture> 猫牛式</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/hip-flexor-stretch.png"><img src="assets/public/previews/course/light/hip-flexor-stretch.png" width="96" alt="髋屈肌拉伸的代表姿势"></picture> 髋屈肌拉伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/chest-stretch.png"><img src="assets/public/previews/course/light/chest-stretch.png" width="96" alt="开胸拉伸的代表姿势"></picture> 开胸拉伸</td> <td></td> <td></td> <td></td> </tr> <tr> <td>训练后下肢拉伸 放松大腿、臀部和小腿 10 分钟，5 个动作，动画需下载</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/standing-hamstring-stretch.png"><img src="assets/public/previews/library/light/standing-hamstring-stretch.png" width="96" alt="站姿腘绳肌拉伸的代表姿势"></picture> 站姿腘绳肌拉伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/prone-quadriceps-stretch.png"><img src="assets/public/previews/library/light/prone-quadriceps-stretch.png" width="96" alt="俯卧股四头肌拉伸的代表姿势"></picture> 俯卧股四头肌拉伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/supine-figure-four-glute-stretch.png"><img src="assets/public/previews/library/light/supine-figure-four-glute-stretch.png" width="96" alt="仰卧四字臀肌拉伸的代表姿势"></picture> 仰卧四字臀肌拉伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/runners-lunge-stretch.png"><img src="assets/public/previews/library/light/runners-lunge-stretch.png" width="96" alt="跑步弓步拉伸的代表姿势"></picture> 跑步弓步拉伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/wall-standing-calf-stretch.png"><img src="assets/public/previews/library/light/wall-standing-calf-stretch.png" width="96" alt="扶墙站姿小腿拉伸的代表姿势"></picture> 扶墙站姿小腿拉伸</td> <td></td> </tr> <tr> <td>久坐肩颈放松 在椅子旁就能做 8 分钟，5 个动作，动画需下载</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/neck-side-stretch.png"><img src="assets/public/previews/library/light/neck-side-stretch.png" width="96" alt="颈部侧屈拉伸的代表姿势"></picture> 颈部侧屈拉伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/cross-body-shoulder-stretch.png"><img src="assets/public/previews/library/light/cross-body-shoulder-stretch.png" width="96" alt="交叉抱臂肩部拉伸的代表姿势"></picture> 交叉抱臂肩部拉伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/overhead-triceps-stretch.png"><img src="assets/public/previews/library/light/overhead-triceps-stretch.png" width="96" alt="过顶肱三头肌拉伸的代表姿势"></picture> 过顶肱三头肌拉伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/chair-seated-chest-and-shoulder-stretch.png"><img src="assets/public/previews/library/light/chair-seated-chest-and-shoulder-stretch.png" width="96" alt="坐椅胸肩拉伸的代表姿势"></picture> 坐椅胸肩拉伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/seated-chair-hamstring-stretch.png"><img src="assets/public/previews/library/light/seated-chair-hamstring-stretch.png" width="96" alt="坐姿椅上腘绳肌拉伸的代表姿势"></picture> 坐姿椅上腘绳肌拉伸</td> <td></td> </tr> <tr> <td>晨间唤醒 起床后舒展全身 8 分钟，5 个动作，动画需下载</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/worlds-greatest-stretch.png"><img src="assets/public/previews/library/light/worlds-greatest-stretch.png" width="96" alt="世界最佳拉伸的代表姿势"></picture> 世界最佳拉伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/inchworm.png"><img src="assets/public/previews/library/light/inchworm.png" width="96" alt="毛毛虫爬行的代表姿势"></picture> 毛毛虫爬行</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/bodyweight-good-morning.png"><img src="assets/public/previews/library/light/bodyweight-good-morning.png" width="96" alt="徒手早安式体前屈的代表姿势"></picture> 徒手早安式体前屈</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/knees-to-chest-stretch.png"><img src="assets/public/previews/library/light/knees-to-chest-stretch.png" width="96" alt="仰卧抱膝拉伸的代表姿势"></picture> 仰卧抱膝拉伸</td> <td align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/childs-pose.png"><img src="assets/public/previews/library/light/childs-pose.png" width="96" alt="婴儿式的代表姿势"></picture> 婴儿式</td> <td></td> </tr> </table> <table> <tr> <td width="35%" align="center"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/course/dark/bodyweight-squat.gif"><img src="assets/public/previews/course/light/bodyweight-squat.gif" width="200" alt="徒手深蹲的循环动画，臀部和大腿前侧标为发力肌群"></picture></td> <td valign="middle"> - **动作动画**：每个动作都有循环动画，用颜色标出主要发力的肌群，跟随系统切换深浅色。 - **动作要点**：动作说明列出组数、次数、要点和主要肌群。 - **逐组跟练**：完成一组后自动开始 30 秒休息倒计时，可以跳过，也可以随时暂停。 - **按场景推荐**：首次打开时选择居家或健身房，训练页据此推荐课程，之后随时切换。 </td> </tr> </table> ### 足迹 - 累计训练次数、活跃天数和最近 7 天的记录。 - 体重和腰围的趋势图，可以手动添加，也可以从系统健康数据读取。 - 一键通过系统分享面板分享足迹。 ### 俱乐部与会员卡 <img src="assets/public/screenshots/apple/iphone/zh-Hans/wallet.png" width="260" alt="Apple 钱包中的薄肌会员卡：深绿色卡面，显示薄肌标志、会员卡号、昵称、入会日期、学校和会员码二维码"> Apple 钱包中的会员卡（样例数据）。学校一栏要等组织认证接入通行证后才会显示。样例二维码使用预览密钥，不能通过校验 - 每周挑战，以及训练、饮食和休息三篇入门文章。 - 用邮箱账号登录、确认俱乐部守则后，可以领取免费会员卡。 - 在 iPhone 上可以把会员卡添加到 Apple 钱包。会员状态变化后，钱包里的卡会自动更新。 - 分享会员卡图片时可以选三种配色，卡号默认隐藏。 ### 手表、小组件与健康数据 <img src="assets/public/screenshots/apple/watch/zh-Hans/today/ultra-3-49mm/natural-ocean-band-anchor-blue.png" width="240" alt="Apple Watch Ultra 3 上的今日进度：已连接 iPhone，计划为居家训练，手动训练未记录，饮水和睡眠已记录">     <img src="assets/public/screenshots/apple/watch/zh-Hans/today/series-11-46mm/titanium-natural-milanese-loop.png" width="224" alt="Apple Watch Series 11 上的今日进度：手动训练未记录，饮水和睡眠已记录"> Apple Watch Ultra 3 和 Apple Watch Series 11 上的今日进度 - **小组件和手表**：开启「共享当天打卡状态」后，在主屏幕和手表上查看当天三项是否完成。只共享三项是否完成和训练场景，不共享具体数值。 - **健康数据**：连接 Apple 健康或 Health Connect，读取体重、睡眠等数据，与手动记录分开显示。iOS 还可以把完成的训练和手动记录的体重、腰围写入 Apple 健康。以上两项都默认关闭。 ### 数据留在手机上 - 训练、打卡和足迹都保存在本机，不需要注册账号。 - 只有领取会员卡时才需要登录。 - 设置页可以把全部记录导出为 JSON，也可以一键删除全部本地数据。 ### 平台支持两端的课程、打卡、足迹、俱乐部和会员卡功能相同，系统集成各有不同： | 功能 | iOS | Android | | --- | --- | --- | | 读取健康数据 | Apple 健康：体重、腰围和睡眠 | Health Connect：体重和睡眠 | | 写入健康数据 | Apple 健康：训练、体重和腰围 | 暂不支持 | | 小组件 | 主屏幕和锁定屏幕 | 主屏幕 | | 手表 | Apple Watch | Wear OS | | 系统账号登录 | Apple 登录（服务端开放后可用） | Google 登录（服务端开放后可用） | | 钱包会员卡 | Apple Wallet（服务端开放后可用） | 尚未支持 | 无障碍支持情况见[无障碍说明](docs/ACCESSIBILITY.md)。课程和动作动画是通用参考，不提供医疗诊断。 ### 大学排名（计划中）大学排名比较的是每所学校有多少薄肌会员，不给个人排名，也不比体重、照片或训练量。 - **怎样计入**：持有会员卡的会员，用学校邮箱收一次验证码，就计入本校人数。认证一年有效，可以随时续期或退出。 - **怎样排序**：人数多的学校在前。人数相同时，先凑齐当前人数的学校在前。排名页还显示每所学校的本周新增人数。 - **保护隐私**：公开页面只显示每所学校的人数，不显示会员名单。不足 3 人的学校不公开显示。 - **哪些学校**：学校名单以公开的 [university-domains-list](https://github.com/hipo/university-domains-list) 为准。排名会先在网站上线，App 入口之后再加。完整规则见[大学排名说明](https://leanmuscle.club/docs/guide/school-ranking/)，上线前可能调整。 ### 动作库（开发中）仓库里还有一个含 1567 个动作的动作库，覆盖徒手、哑铃、杠铃、壶铃、绳索、固定器械、弹力带等训练方式。其中 52 个动作已编入上面的课程，其余 1515 个尚未编入。下面是其中 8 个动作： <table> <tr> <td align="center" width="25%"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/barbell-bench-press.gif"><img src="assets/public/previews/library/light/barbell-bench-press.gif" width="160" alt="杠铃卧推的循环动画"></picture> 杠铃卧推</td> <td align="center" width="25%"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/dumbbell-standing-lateral-raise.gif"><img src="assets/public/previews/library/light/dumbbell-standing-lateral-raise.gif" width="160" alt="哑铃站姿侧平举的循环动画"></picture> 哑铃站姿侧平举</td> <td align="center" width="25%"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/cable-rope-seated-row.gif"><img src="assets/public/previews/library/light/cable-rope-seated-row.gif" width="160" alt="绳把坐姿划船的循环动画"></picture> 绳把坐姿划船</td> <td align="center" width="25%"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/barbell-romanian-deadlift.gif"><img src="assets/public/previews/library/light/barbell-romanian-deadlift.gif" width="160" alt="杠铃罗马尼亚硬拉的循环动画"></picture> 杠铃罗马尼亚硬拉</td> </tr> <tr> <td align="center" width="25%"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/kettlebell-goblet-squat.gif"><img src="assets/public/previews/library/light/kettlebell-goblet-squat.gif" width="160" alt="壶铃高脚杯深蹲的循环动画"></picture> 壶铃高脚杯深蹲</td> <td align="center" width="25%"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/ab-wheel-kneeling-rollout.gif"><img src="assets/public/previews/library/light/ab-wheel-kneeling-rollout.gif" width="160" alt="跪姿健腹轮的循环动画"></picture> 跪姿健腹轮</td> <td align="center" width="25%"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/kettlebell-swing.gif"><img src="assets/public/previews/library/light/kettlebell-swing.gif" width="160" alt="壶铃摆荡的循环动画"></picture> 壶铃摆荡</td> <td align="center" width="25%"><picture><source media="(prefers-color-scheme: dark)" srcset="assets/public/previews/library/dark/worlds-greatest-stretch.gif"><img src="assets/public/previews/library/light/worlds-greatest-stretch.gif" width="160" alt="世界最佳拉伸的循环动画"></picture> 世界最佳拉伸</td> </tr> </table> | 类型 | 动作数 | 示例 | | --- | ---: | --- | | 上肢推 | 365 | 上斜卧推、阿诺德推举、俯卧撑、侧平举、臂屈伸 | | 上肢拉 | 423 | 引体向上、高位下拉、俯身划船、牧师凳弯举 | | 下肢 | 278 | 深蹲、罗马尼亚硬拉、弓步蹲、臀推、提踵 | | 核心 | 176 | 卷腹、俄罗斯转体、平板支撑、体侧屈 | | 爆发力与体能 | 174 | 杠铃翻举、壶铃摆荡、分腿蹲跳、农夫行走 | | 拉伸与放松 | 146 | 腘绳肌拉伸、关节绕环、泡沫轴放松 | | 其他 | 5 | 平衡板站立 | 动画的生成与校验方式见[动作动画说明](animations/README.md)。使用动作库须另行取得商业授权，见[许可证](#许可证)。 ## 参与开发本仓库包含 iOS 与 Android 两个原生客户端、Rust 后端、两端共用的动作动画与文案，以及薄肌俱乐部宣传网站，各目录独立构建。目录结构、工具链与本地运行方式详见[开发指南](docs/DEVELOPMENT.md)。外部贡献者必须先签署[贡献者许可协议](.github/CLA.md)（CLA），其 Pull Request 方可合并。签署方式为在 Pull Request 中原样评论以下文字： ```text I have read the CLA Document and I hereby sign the CLA ``` 依据该协议，贡献者保留其贡献的著作权，并授权 AprilNEA LLC 以包括商业条款在内的任意条款分发其贡献。 ## 许可证本仓库的代码与文档由 AprilNEA LLC 依据 [PolyForm Noncommercial License 1.0.0](LICENSE.md) 授权，仅限非商业使用。下列内容不适用该许可证，其权利归各自的权利人所有： - **App 图标**：`ios/Boji/Resources/AppIcon.icon`、`assets/public/boji-icon.png`、`assets/public/boji-icon-dark.png`、`bizserver/assets/wallet/icon*`、`bizserver/assets/wallet/logo*` - **网站媒体**：`websites/public/media/` - **人像照片**：`websites/public/images/portraits/` - **App 截图**：`ios/app-store/screenshots/`、`assets/public/screenshots/` - **Apple 设备边框**（Apple Design Resources）：`ios/app-store/screenshots/public/frames/`、`websites/public/frames/`、`assets/public/screenshots/apple/watch/` - **动作库**：`animations/src/exercises/library/`、`assets/public/previews/library/`，以及由动作库源码生成的动画文件，例如 `assets/public/animations/exercises/v1/` 中远端课程新增的 52 个动作 - **Apple Root CA 证书**：`bizserver/assets/wallet/apple-root-ca.crt` - **学校名单数据**（Hipo university-domains-list，MIT 许可证）：`bizserver/data/schools/hipo.json`、`bizserver/data/schools/LICENSE-hipo.txt` - **第三方依赖与字体** 如需使用动作库，须另行取得 AprilNEA LLC 的商业授权。 Apple、Apple Watch 和 iPhone 是 Apple Inc. 在美国和其他国家和地区注册的商标。

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baoyu-translate

nicht klassifiziert

This skill should be used when the user asks to "translate", "翻译", "精翻", "translate article", "translate to Chinese", "translate to English", "改成中文", "改成英文", "convert to Chinese", "localize", "本地化", "refined translation", "精细翻译", "proofread translation",…

Quellsprache: Englisch

2026-10-21

Es werden 2 von 2 gesammelten Skills angezeigt.