https://fitdietaihkapp.manus.space/assets/ExerciseTutorials-CuLcFCX2.js

1import{f as j,r as x,j as s,A as E,C as m,c as h,d as b,e as u,y as f,X as N}from"./index-bM8UT4Os.js";import{I as _}from"./input-BwpLlRYf.js";import{T as v,a as k,b as r,c as y}from"./tabs-qssmSDz1.js";import{S as w}from"./search-DTymBQkO.js";import"./dialog-CxcTDVnZ.js";import"./useComposition-DO5dIJEj.js";/**
2 * @license lucide-react v0.453.0 - ISC
3 *
4 * This source code is licensed under the ISC license.
5 * See the LICENSE file in the root directory of this source tree.
6 */const C=j("ZoomIn",[["circle",{cx:"11",cy:"11",r:"8",key:"4ej97u"}],["line",{x1:"21",x2:"16.65",y1:"21",y2:"16.65",key:"13gj7c"}],["line",{x1:"11",x2:"11",y1:"8",y2:"14",key:"1vmskp"}],["line",{x1:"8",x2:"14",y1:"11",y2:"11",key:"durymu"}]]);function U({src:l,alt:o,onClose:c}){return s.jsxs("div",{"data-loc":"client/src/pages/ExerciseTutorials.tsx:11",className:"fixed inset-0 z-50 flex items-center justify-center bg-black/90 backdrop-blur-sm p-4",onClick:c,children:[s.jsx("button",{"data-loc":"client/src/pages/ExerciseTutorials.tsx:15",onClick:c,className:"absolute top-4 right-4 z-60 p-2 rounded-full bg-white/10 hover:bg-white/20 transition-colors",children:s.jsx(N,{"data-loc":"client/src/pages/ExerciseTutorials.tsx:19",className:"w-6 h-6 text-foreground"})}),s.jsx("img",{"data-loc":"client/src/pages/ExerciseTutorials.tsx:21",src:l,alt:o,className:"max-w-full max-h-[90vh] object-contain rounded-lg",onClick:n=>n.stopPropagation()})]})}const T={chest:[{id:1,name:"槓鈴臥推 Bench Press",description:"胸部訓練的基礎動作，主要鍛煉胸大肌、三角肌前束和三頭肌",imageUrl:"/manus-storage/bench_press_tutorial_fe6c5ae2.png",properForm:["躺在平板臥推凳上，背部緊貼凳面","雙腳踩地，膝蓋呈 90 度角","握距比肩寬稍寬，手臂呈 45 度角","將槓鈴下降至胸部，肘部不要超過腕部","停頓 1 秒，然後推起槓鈴回到起始位置","全程保持核心緊張，避免槓鈴晃動"],commonMistakes:["握距過窄，容易傷害肩膀","肘部完全鎖定，應保持微微彎曲","下降速度過快，無法控制重量","腳不踩地，失去穩定性","下降深度不足，無法充分刺激肌肉"],muscleGroups:["胸大肌","三角肌前束","三頭肌"],tips:"新手建議從空槓開始，逐漸增加重量。每組 8-12 次，共 3-4 組。"},{id:2,name:"啞鈴飛鳥 Dumbbell Fly",description:"孤立訓練胸大肌，能提高胸部的峰值收縮",imageUrl:"/manus-storage/dumbbell_fly_tutorial_v2_e90872b1.png",properForm:["躺在平板臥推凳上，雙腳踩地","雙手各握一個啞鈴，手臂微微彎曲","啞鈴從身體兩側向上舉起，形成弧形","在最高點停頓 1 秒，感受胸部收縮","緩慢下降啞鈴回到起始位置","全程保持手臂微微彎曲，不要完全伸直"],commonMistakes:["手臂完全伸直，容易傷害肩膀","啞鈴下降過深，超過身體平面","速度過快，無法感受肌肉收縮","重量過重，無法完成完整動作"],muscleGroups:["胸大肌"],tips:"這是孤立動作，應在臥推後進行。每組 10-15 次，共 3 組。"}],back:[{id:3,name:"引體向上 Pull Up",description:"背部訓練的經典動作，主要鍛煉背闊肌和二頭肌",imageUrl:"/manus-storage/pullup_tutorial_0e6bca6f.png",properForm:["雙手握住單槓，握距比肩寬","身體懸掛，雙腳離地","收縮背部肌肉，向上拉起身體","胸部接近單槓，停頓 1 秒","緩慢下降身體回到起始位置","全程保持核心緊張，避免搖晃"],commonMistakes:["只用手臂力量，沒有充分利用背部","下降不完全，無法充分伸展背部","身體搖晃，借力完成動作","握距過寬或過窄，影響效果"],muscleGroups:["背闊肌","二頭肌","斜方肌"],tips:"新手可使用輔助帶或輔助機器。每組 5-10 次，共 3-4 組。"},{id:4,name:"槓鈴劃船 Barbell Row",description:"背部厚度訓練的最佳動作，能有效增加背部肌肉量",imageUrl:"/manus-storage/barbell_row_tutorial_v2_38b90185.png",properForm:["雙腳分開與肩同寬，膝蓋微微彎曲","腰部前傾約 45 度，保持背部挺直","握住槓鈴，手臂自然下垂","將槓鈴拉向腹部，肘部貼近身體","停頓 1 秒，感受背部收縮","緩慢下降槓鈴回到起始位置"],commonMistakes:["背部圓弧，容易傷害腰椎","肘部遠離身體，無法充分刺激背部","只用手臂力量，沒有背部參與","腰部前傾角度過大或過小"],muscleGroups:["背闊肌","斜方肌","二頭肌"],tips:"這是複合動作，應在訓練初期進行。每組 6-10 次，共 4 組。"},{id:10,name:"滑輪下拉 Lat Pulldown",imageUrl:"/manus-storage/lat_pulldown_tutorial_9de8adf9.png",description:"引體向上嘅替代動作，更易控制重量，適合所有程度嘅訓練者",properForm:["坐在滑輪下拉機上，大腿固定在護墊下","雙手握住橫桿，握距比肩寬","挺胸收腹，身體微微向後傾斜","用背部力量將橫桿拉向鎖骨位置","在最低點停頓 1 秒，感受背闊肌收縮","緩慢回到起始位置，手臂完全伸展"],commonMistakes:["身體過度後仰，變成借力拉","只用手臂拉，背部沒有å

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6],shoulders:[{id:7,name:"啞鈴肩推 Dumbbell Shoulder Press",description:"肩部訓練的基礎動作，主要鍛煉三角肌前束和中束",imageUrl:"/manus-storage/dumbbell_shoulder_press_tutorial_872c6b12.png",properForm:["坐在平板凳上，背部緊貼凳面","雙手各握一個啞鈴，舉至肩膀高度","掌心向前，肘部呈 90 度角","向上推起啞鈴，直到手臂幾乎伸直","停頓 1 秒，然後緩慢下降","全程保持核心緊張"],commonMistakes:["肘部完全鎖定，容易傷害肩膀","下降不完全，無法充分伸展肩部","身體搖晃，借力完成動作","啞鈴路徑不穩定"],muscleGroups:["三角肌前束","三角肌中束","三頭肌"],tips:"可坐著或站著進行。每組 8-12 次，共 3-4 組。"},{id:12,name:"側平舉 Lateral Raise",description:"肩部線條塑形嘅經典動作，主要鍛煉三角肌中束，男女都適合",imageUrl:"/manus-storage/lateral_raise_tutorial_1b3609e3.png",properForm:["雙腳與肩同寬站立，雙手各握一個啞鈴","身體微微前傾，核心收緊","手臂微彎，向兩側舉起啞鈴至肩膜高度","在最高點停頓 1 秒，感受三角肌中束收縮","緩慢下降啞鈴回到身體兩側","全程保持控制，不要用力甩起"],commonMistakes:["用力甩啞鈴，借動量完成動作","舉得太高（超過肩膜），肩膀承受過大壓力","手腕高於肘部，變成前平舉","重量過重，無法保持正確姿勢","聶肌參與過多，聲肩完成動作"],muscleGroups:["三角肌中束","斜方肌"],tips:"用輕重量慢慢做，感受肌肉發力最重要。每組 12-15 次，共 3-4 組。"},{id:14,name:"反向飛鳥 Reverse Fly",imageUrl:"/manus-storage/reverse_fly_tutorial_fbfad968.png",description:"三角肌後束訓練嘅經典動作，改善圓肩駝背，男女都適合",properForm:["雙腳與肩同寬站立，雙手各握一個啞鈴","身體向前傾斜至與地面幾乎平行（45-60度）","手臂自然下垂，掌心相對","保持手臂微彎，向兩側展開啞鈴至肩胛高度","在最高點停頓 1 秒，感受三角肌後束收縮","緩慢下降啞鈴回到起始位置"],commonMistakes:["身體抬起太高，借用背部力量","手臂完全伸直，肩關節壓力過大","用力甩起啞鈴，借動量完成動作","重量過重，無法保持正確姿勢","下降太快，失去離心收縮效果"],muscleGroups:["三角肌後束","菱形肌"],tips:"改善圓肩駝背必做！用輕重量慢慢做，感受肩胛後方發力。每組 12-15 次，共 3-4 組。"}],glutes:[{id:9,name:"臀推 Hip Thrust",description:"臀部訓練之王，最有效嘅臀大肌孤立動作，男女都適合",imageUrl:"/manus-storage/hip_thrust_tutorial_7cc1abc5.png",properForm:["背部上方靠在平板凳邊緣，雙腳踩地與肩同寬","槓鈴放在髖關節位置，雙手扶穩","核心收緊，向上推動臀部直到身體成一直線","在最高點用力夾緊臀部，停頓 1-2 秒","緩慢下降臀部回到起始位置","全程保持下巴微收，視線向前"],commonMistakes:["腰部過度伸展，用腰代替臀部發力","腳的位置太近或太遠，影響臀部發力","最高點沒有夾緊臀部，效果大減","下降太快，失去肌肉控制","頸部過度後仰，容易拉傷"],muscleGroups:["臀大肌","腘繩肌","核心"],tips:"女性練翹臀必做動作！新手可以先用自重或啞鈴，熟練後再加槓鈴。每組 10-15 次，共 3-4 組。"}],arms:[{id:8,name:"槓鈴彎舉 Barbell Curl",description:"二頭肌訓練的經典動作，能有效增加二頭肌峰值",imageUrl:"/manus-storage/barbell_curl_tutorial_ce89c50c.png",properForm:["雙腳分開與肩同寬，膝蓋微微彎曲","握住槓鈴，手臂自然下垂","握距與肩同寬，掌心向前","收縮二頭肌，將槓鈴向上舉起","在最高點停頓 1 秒","緩慢下降槓鈴回到起始位置"],commonMistakes:["身體搖晃，借力完成動作","肘部遠離身體，無法充分刺激二頭肌","下降不完全，無法充分伸展","重量過重，無法控制動作"],muscleGroups:["二頭肌"],tips:"孤立動作，應在複合動作後進行。每組 8-12 次，共 3 組。"},{id:13,name:"三頭下壓 Tricep Pushdown",description:"收緊手臂拜拜肉嘅最佳動作，孤立訓練三頭肌，男女都適合",imageUrl:"/manus-storage/tricep_pushdown_tutorial_1ca27f22.png",properForm:["站在滑輪機前，雙腳與肩同寬","雙手握住繩索/橫桿，肘部貼緊身體兩側","保持上臂不動，只用前臂向下壓","在最低點完全伸直手臂，停頓 1 秒","緩慢回到起始位置，保持控制","全程保持肘部固定，不要向外張開"],commonMistakes:["肘部向外張開，借用肩部力量","身體前傾過多，用體重代替三頭肌發力","回放太快，失去離心收縮效果","重量過重，無法完全伸直手臂","上臂跟著移動，變成全身動作"],muscleGroups:["三頭肌"],tips:"想收緊手臂拜拜肉必做！用輕重量慢慢做，感受三頭肌發力。每組 12-15 次，共 3-4 組。"}]};function A(){const[l,o]=x.useState(""),[c,n]=x.useState("chest"),[d,p]=x.useState(null),g=T[c].filter(a=>a.name.toLowerCase().includes(l.toLowerCase())||a.description.toLowerCase().includes(l.toLowerCase()));return s.jsxs(E,{"data-loc":"client/src/pages/ExerciseTutorials.tsx:373",title:"訓練教學",showBack:!0,children:[d&&s.jsx(U,{"data-loc":"client/src/pages/ExerciseTutorials.tsx:375",src:d.src,alt:d.alt,onClose:()=>p(null)}),s.jsx("div",{"data-loc":"client/src/pages/ExerciseTutorials.tsx:381",className:"py-6 px-4",children:s.jsxs("div",{"data-loc":"client/src/pages/ExerciseTutorials.tsx:382",className:"max-w-5xl mx-auto",children:[s.jsx("h1",{"data-loc":"client/src/pages/ExerciseTutorials.tsx:383",className:"text-3xl font-bold text-foreground mb-2",children:"💪 訓練動作教學庫"}),s.jsx("p",{"data-loc":"client/src/pages/ExerciseTutorials.tsx:384",className:"text-foreground

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