Add mobile calisthenics (Convict Conditioning) webapp

.gitignore

@@ -6,3 +6,6 @@ __pycache__/
 
 # Claude Code local settings (do not publish)
 .claude/
+
+# webapp 构建产物（由 app/build/build.py 从 data/exercises.json 生成）
+app/public/data/

app/README.md

@@ -0,0 +1,75 @@
+# 囚徒健身 · 徒手训练手册
+
+基于本仓库 `data/exercises.json`（1324 个动作）构建的**手机端 webapp**，聚焦徒手训练（Convict Conditioning 体系）+ 挂墙单杠。
+
+## 启动
+
+```bash
+python3 app/build/build.py          # 构建数据（改了 catalog.py 后需重跑）
+python3 app/server.py               # 监听 0.0.0.0:9876
+```
+
+`app/public/data/app-data.json` 是构建产物，不入库，首次使用必须先跑 `build.py`。
+
+服务器默认监听 `0.0.0.0`，局域网内任意设备都能访问；启动时会打印本机的
+局域网地址，手机在同一网络下直接打开即可。也可以自己指定：
+
+```bash
+python3 app/server.py --host 0.0.0.0 --port 9876
+```
+
+iOS Safari / Android Chrome 可「添加到主屏幕」当作 App 用。
+
+## 它做了什么
+
+从 1324 个动作里筛出 **174 个**可徒手或挂墙单杠完成的动作，归入《Convict Conditioning》六艺体系：
+
+| 动作族 | 数量 | 说明 |
+|---|---|---|
+| 俯卧撑 | 21 | 推 · 靠墙 → 单臂 → 直臂支撑俯卧撑 |
+| 引体向上 | 26 | 拉 · 肩胛引体 → 标准引体 → 单臂 / 双力臂 / 前后水平 |
+| 深蹲 | 17 | 腿 · 扶物深蹲 → 手枪蹲 |
+| 举腿 | 21 | 核心 · 死虫 → 悬垂直腿举 → 悬垂折体 |
+| 桥 | 16 | 后链 · 骨盆后倾 → 反向平板桥 |
+| 倒立撑 | 6 | 肩 · 肩胛俯卧撑 → 倒立撑 |
+| 臂屈伸 / 核心稳定 / 小腿 / 代谢体能 / 拉伸灵活 | 67 | 辅助与恢复 |
+
+每个动作都带教练视角的内容：**发力要点**（按执行顺序）、**常见错误**、**三级推荐组数**（打基础 / 进阶 / 精通）、**节奏 · 组间休息 · 每周频率**。
+
+三个入口：
+- **六艺** — 六条进阶链，点进去是从入门到大师的完整阶梯
+- **动作库** — 按部位 / 难度 / 动作族筛选 + 搜索
+- **今日训练** — 选水平 + 重点 + 可用器械，自动排一节课（热身 / 主项 / 收尾）
+
+## 目录结构
+
+```
+app/
+├── build/
+│   ├── catalog.py     ← 精选目录：难度、部位、发力要点、组数（改这里）
+│   └── build.py       ← 与 exercises.json 合并，产出 app-data.json
+├── public/            ← 前端（原生 JS，零依赖）
+│   ├── index.html  style.css  app.js
+│   └── data/app-data.json   ← 构建产物
+└── server.py          ← 静态服务器，同时映射仓库根的 images/ videos/
+```
+
+## 修改内容
+
+编辑 `app/build/catalog.py` 里的动作条目，然后重跑 `build.py`。
+`build.py` 会校验每个 `id` 是否存在于数据集并检查重复收录，写错会直接报错退出。
+
+新增一个动作：
+
+```python
+E("0652", "标准引体向上", "pull", 3, ["背", "手臂", "核心"],
+  cues=["正握，握距略宽于肩", "先肩胛下沉后收，再屈肘", "..."],
+  errors=["借摆动起身", "不放到底"],
+  std=("1组×5次", "2组×10次", "2组×15次"),   # 可省略，按难度自动生成
+  need="单杠", note="挂墙单杠请先确认膨胀螺栓牢固。"),
+```
+
+## 说明
+
+- 训练内容为一般性健身参考，不构成医疗建议；有伤病史请先咨询专业人士。
+- 动作图片 / 动图 © [Gym visual](https://gymvisual.com/)，用途受本仓库 [LICENSE](../LICENSE) 中的媒体条款约束。

app/build/build.py

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+# -*- coding: utf-8 -*-
+"""把精选目录 catalog.py 与 data/exercises.json 合并，产出前端用的 app-data.json。
+
+用法： python3 app/build/build.py
+"""
+import json
+import os
+import sys
+
+sys.path.insert(0, os.path.dirname(os.path.abspath(__file__)))
+from catalog import CATALOG, FAMILIES, DIFFICULTY, PARTS  # noqa: E402
+
+ROOT = os.path.abspath(os.path.join(os.path.dirname(__file__), "..", ".."))
+SRC = os.path.join(ROOT, "data", "exercises.json")
+OUT = os.path.join(ROOT, "app", "public", "data", "app-data.json")
+
+# 未显式指定 std 时，按 (scheme, 难度) 给的兜底推荐组数
+DEFAULT_STD = {
+    ("rep", 1): ("1组×10次", "2组×20次", "3组×30次"),
+    ("rep", 2): ("1组×8次", "2组×15次", "3组×25次"),
+    ("rep", 3): ("1组×5次", "2组×12次", "3组×20次"),
+    ("rep", 4): ("1组×3次", "2组×8次", "2组×12次"),
+    ("rep", 5): ("1次", "3次", "2组×5次"),
+    ("hold", 1): ("20秒", "45秒", "60秒"),
+    ("hold", 2): ("20秒", "45秒", "90秒"),
+    ("hold", 3): ("15秒", "30秒", "60秒"),
+    ("hold", 4): ("10秒", "20秒", "40秒"),
+    ("hold", 5): ("5秒", "10秒", "20秒"),
+    ("time", 1): ("20秒×3轮", "30秒×4轮", "40秒×5轮"),
+    ("time", 2): ("20秒×4轮", "30秒×5轮", "45秒×6轮"),
+    ("time", 3): ("20秒×4轮", "30秒×6轮", "40秒×8轮"),
+    ("time", 4): ("15秒×4轮", "20秒×6轮", "30秒×8轮"),
+    ("time", 5): ("15秒×3轮", "20秒×4轮", "30秒×5轮"),
+}
+
+# 节奏与组间休息：教练处方的另外两个维度
+TEMPO = {
+    "rep": {
+        1: "下放 2 秒 · 顶端停 1 秒 · 推起 1 秒",
+        2: "下放 2 秒 · 顶端停 1 秒 · 推起 1 秒",
+        3: "下放 3 秒 · 停 1 秒 · 发力 1 秒",
+        4: "下放 3-4 秒 · 停 1 秒 · 全力发力",
+        5: "全程最慢可控速度，宁可少做也不失控",
+    },
+    "hold": {
+        1: "均匀呼吸，全程保持张力，不憋气",
+        2: "均匀呼吸，全程保持张力，不憋气",
+        3: "达到时间就停，宁可分多组也不要姿势变形",
+        4: "姿势一变形立刻结束该组",
+        5: "只做能保持标准形态的秒数，多组累积",
+    },
+    "time": {
+        1: "中等节奏，能说完整句子",
+        2: "快节奏，但动作质量优先于速度",
+        3: "接近全力，质量下滑即结束该轮",
+        4: "全力，轮间充分恢复",
+        5: "全力，轮间充分恢复",
+    },
+}
+
+REST = {1: "组间休息 30-45 秒", 2: "组间休息 45-60 秒", 3: "组间休息 60-90 秒",
+        4: "组间休息 2-3 分钟", 5: "组间休息 3-5 分钟"}
+
+FREQ = {1: "每周 3-5 次，几乎不会练过量", 2: "每周 3 次，隔天练",
+        3: "每周 2-3 次，注意恢复", 4: "每周 2 次，保证 48 小时以上间隔",
+        5: "每周 1-2 次，永远留有余力，绝不练到力竭"}
+
+GOALS = ["打基础", "进阶", "精通"]
+
+# 数据集的肌肉名是英文，这里统一中译
+MUSCLE_ZH = {
+    "abductors": "髋外展肌", "abs": "腹肌", "adductors": "内收肌",
+    "ankle stabilizers": "踝稳定肌", "ankles": "踝关节", "back": "背部",
+    "biceps": "肱二头肌", "calves": "小腿", "cardiovascular system": "心肺",
+    "chest": "胸部", "core": "核心", "deltoids": "三角肌", "delts": "三角肌",
+    "feet": "足部", "forearms": "前臂", "glutes": "臀大肌", "groin": "腹股沟",
+    "hamstrings": "腘绳肌", "hands": "手部", "hip flexors": "髋屈肌",
+    "lats": "背阔肌", "levator scapulae": "肩胛提肌", "lower abs": "下腹",
+    "lower back": "下背", "obliques": "腹斜肌", "pectorals": "胸大肌",
+    "quadriceps": "股四头肌", "quads": "股四头肌", "rear deltoids": "三角肌后束",
+    "rhomboids": "菱形肌", "serratus anterior": "前锯肌", "shoulders": "肩部",
+    "spine": "脊柱", "sternocleidomastoid": "胸锁乳突肌", "trapezius": "斜方肌",
+    "traps": "斜方肌", "triceps": "肱三头肌", "upper back": "上背", "wrists": "腕关节",
+}
+
+# 数据集中文步骤是机翻，这些术语在徒手动作语境下是错的（顺序敏感，长的在前）
+STEP_FIX = [
+    ("杠铃或杠铃表面", "横杠"),
+    ("杠铃或使用悬挂训练器", "横杠或悬挂带"),
+    ("杠铃或悬吊训练器", "横杠或悬挂带"),
+    ("杠铃或手柄", "横杠"),
+    ("引体向上杆", "单杠"),
+    ("杠铃杆", "横杠"),
+    ("一个杠铃", "一根横杠"),
+    ("杠铃", "横杠"),
+    ("将肩胛骨挤压在一起", "肩胛骨向中间收紧"),
+    ("肩胛骨挤压在一起", "肩胛骨向中间收紧"),
+    ("重复所需的重复次数", "重复至目标次数"),
+    ("所需的重复次数", "目标次数"),
+]
+
+
+def clean_step(s):
+    for a, b in STEP_FIX:
+        s = s.replace(a, b)
+    return s
+
+
+def zh_muscle(name):
+    return MUSCLE_ZH.get(name, name)
+
+
+def main():
+    raw = json.load(open(SRC, encoding="utf-8"))
+    by_id = {x["id"]: x for x in raw}
+
+    seen, errors, out = set(), [], []
+    for order, item in enumerate(CATALOG):
+        eid = item["id"]
+        if eid not in by_id:
+            errors.append(f"ID 不存在于数据集: {eid} ({item['zh']})")
+            continue
+        if eid in seen:
+            errors.append(f"重复收录: {eid} ({item['zh']})")
+            continue
+        seen.add(eid)
+
+        src = by_id[eid]
+        d, scheme = item["d"], item["scheme"]
+        std = item["std"] or DEFAULT_STD[(scheme, d)]
+        steps = src.get("instruction_steps", {}).get("zh") or []
+        if not steps:
+            zh = src.get("instructions", {}).get("zh", "")
+            steps = [s.strip() for s in zh.split("。") if s.strip()]
+
+        out.append({
+            "_ord": order,
+            "id": eid,
+            "zh": item["zh"],
+            "en": src["name"],
+            "fam": item["fam"],
+            "d": d,
+            "parts": item["parts"],
+            "cues": item["cues"],
+            "errors": item["errors"],
+            "scheme": scheme,
+            "std": [{"goal": g, "text": t} for g, t in zip(GOALS, std)],
+            "tempo": TEMPO[scheme][d],
+            "rest": REST[d],
+            "freq": FREQ[d],
+            "note": item["note"],
+            "need": item["need"] or "徒手",
+            "steps": [clean_step(s) for s in steps],
+            "gif": src["gif_url"],
+            "img": src["image"],
+            "target": zh_muscle(src.get("target", "")),
+            "secondary": [zh_muscle(m) for m in src.get("secondary_muscles", [])],
+        })
+
+    if errors:
+        print("构建失败：")
+        for e in errors:
+            print("  -", e)
+        sys.exit(1)
+
+    # 动作族内先按难度、同难度再按目录中编排的进阶顺序，形成阶梯
+    fam_order = {f["key"]: i for i, f in enumerate(FAMILIES)}
+    out.sort(key=lambda x: (fam_order[x["fam"]], x["d"], x["_ord"]))
+    for f in FAMILIES:
+        chain = [x for x in out if x["fam"] == f["key"]]
+        for i, x in enumerate(chain):
+            x["step"] = i + 1
+            x["chain_len"] = len(chain)
+    for x in out:
+        del x["_ord"]
+
+    payload = {
+        "families": FAMILIES,
+        "difficulty": DIFFICULTY,
+        "parts": PARTS,
+        "goals": GOALS,
+        "exercises": out,
+        "attribution": "动作图片/动图 © Gym visual — https://gymvisual.com/",
+    }
+    os.makedirs(os.path.dirname(OUT), exist_ok=True)
+    with open(OUT, "w", encoding="utf-8") as f:
+        json.dump(payload, f, ensure_ascii=False, separators=(",", ":"))
+
+    print(f"✅ 收录 {len(out)} 个动作 → {os.path.relpath(OUT, ROOT)}")
+    for fam in FAMILIES:
+        n = sum(1 for x in out if x["fam"] == fam["key"])
+        print(f"   {fam['icon']} {fam['zh']:<6} {n:>3} 个")
+    print(f"   文件大小 {os.path.getsize(OUT)/1024:.0f} KB")
+
+
+if __name__ == "__main__":
+    main()