Cvičení s gumou: full-body infografika pro začátečníky

Workout routine infographic titled "Beginner Resistance Band Full-Body Workout" featuring a central anatomical figure of an adult athlete with highlighted muscle groups targeted by this routine: shoulders, chest, upper back, glutes, quadriceps, hamstrings, biceps, triceps, and core, using color-coded shading on the relevant muscles. Add 6 numbered exercise cards in sequence around the figure, each with a small line-drawing of the movement and clear English labels: 1. "Band Squat" — "2 × 12 reps" — target muscles: "Quads, Glutes, Core"; 2. "Standing Band Row" — "2 × 12 reps" — target muscles: "Upper Back, Biceps"; 3. "Band Chest Press" — "2 × 10 reps" — target muscles: "Chest, Shoulders, Triceps"; 4. "Band Overhead Press" — "2 × 10 reps" — target muscles: "Shoulders, Triceps, Core"; 5. "Band Glute Bridge" — "2 × 12 reps" — target muscles: "Glutes, Hamstrings"; 6. "Band Pallof Press" — "2 × 10 reps each side" — target muscles: "Core, Obliques". Add a quick-stats strip with exact English labels: "Duration: 20 min", "Equipment: Resistance Bands", "Difficulty: Beginner", "Calories: 100–160 kcal". Add a small bottom safety tip with exact text: "Tip: Keep controlled tension in the band, maintain neutral posture, and stop if you feel sharp pain." Visual style: modern fitness magazine, photorealistic adult athlete for the main exercise demonstrations, cool blue and cyan palette, sleek contemporary layout, crisp hierarchy, high contrast legibility, balanced spacing, energetic but approachable mood. Include editorial fitness magazine illustration, clean line-drawn figures, vector-clean infographic layout. All text rendered cleanly in English, no spelling errors, no gibberish characters, no graphic injury imagery, no brand-name supplement boxes, no watermarks Anatomically correct figures, no graphic injury, no extreme dieting claims, no supplement brand boxes. Safety tip at the bottom should reference proper form or consult a coach.