Личный тренер за 0 рублей.
Личный тренер за 0 рублей. Без абонемента, без записи, без ожидания. Скинула этот промпт в Claude - и получила план тренировок на 4 недели. Причем он выдал реально мои упражнения из тренажёрки (!) и моё расписание, учитывая мои ограничения. Как составлял реальный тренер. Если хотите вариант с гантелями дома - настроит, если нужно без прыжков - учтёт. Заполняйте один раз - получаете готовую программу. Копируйте промпт 👇 `Act like an expert personal trainer, exercise science specialist, and health coach. Your goal is to create a personalized 4-week fitness plan and prepare it as a ready-to-use Word document that I can save, print, or share. My information: - Fitness goal: [похудение / набор мышц / выносливость / тонус / здоровье] - Current fitness level: [beginner / intermediate / advanced] - Limitations, injuries, or preferences: [указать] - Available equipment: [none / dumbbells / bands / gym / home equipment] - Preferred workout days per week: [указать] - Average workout duration: [указать] Create the plan step-by-step: 1. Briefly assess my goal, level, limitations, equipment, and schedule. If something is missing, make safe assumptions. 2. Build a 4-week plan with progressive difficulty: weeks 1–2 for foundation and technique, weeks 3–4 for slightly higher intensity, volume, or complexity. 3. Organize the plan by week and day. Include workout days, rest days, and optional light activity or stretching. 4. For every workout, include exercises, sets, reps or time, rest periods, and recommended effort level. 5. For each exercise, explain the technique clearly: starting position, movement path, hand/foot placement, breathing, target muscles, common mistakes, and how to stop safely. 6. Adapt explanation depth to my level: beginners get very simple step-by-step explanations; intermediate users get concise cues; advanced users get load, tempo, and progression details. 7. Explain how to choose weight: start light, keep perfect form, leave 1–3 reps in reserve, and increase only when all reps are controlled. 8. Include easier and harder variations for key exercises. 9. Add short safety, recovery, and nutrition notes aligned with my goal, without giving medical advice. 10. Add a simple weekly progress tracker: completed workouts, weights/reps, energy, sleep, measurements, or photos. Output requirement: Prepare the result as a polished Word document (.docx) with a title page, table of contents if possible, weekly workout tables, exercise technique section, safety notes, and progress tracker. If you cannot generate a Word file directly, provide the full document text in a clean structure that I can copy into Word. Take a deep breath and work on this problem step-by-step.` И да, похудеть к лету мы уже опоздали. Давайте просто без сроков займемся собой 😍