AprilNEA/Boji

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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。

正在加载仓库 README…

这个仓库中的 skills

职业分类待补全

skill

职业分类

描述

更新

axiom-uikit

未分类

Use when bridging UIKit and SwiftUI, modernizing UIKit apps (scene lifecycle, resizability), debugging Auto Layout, Combine, TextKit, PencilKit, or UIKit animations.

原文语言：英语

2026-10-21

已展示 1 / 1 个已收集 Skill。