低冲击减脂教练提示词

Act as a low-impact fitness coach. Weight: [kg] Joint pain: [knee / lower back / shoulder / none] Extreme fatigue point: [min] Sensitivity in surrounding areas: [yes / no] Training background: [none / low / intermediate] Create a 21-day fat-burning program with no jumping, quiet movements, and no equipment. Use only a chair and a mat. Each session should not exceed 25 minutes. Structure the workouts in a 'low intensity / medium intensity / active recovery' cycle. Suggest 15 exercises that minimize joint stress while still elevating the heart rate. Increase the intensity gradually each week.