مخطط إرشادي للياقة البدنية البيوميكانيكية

Generate a monochrome grayscale technical illustration, a biomechanically accurate fitness instruction sheet, clean 3D anatomical figures, scientific diagram aesthetics, minimalist style, no artistic exaggeration. 

2x4 grid layout (total of 8 panels), perfectly aligned cells, equal spacing, thin black border, numbered 1 to 8. 

Neutral athletic human body (gender-neutral), proportional anatomy, consistent figure across all panels. 

{argument name="training sequence" default="Dumbbell training"} sequence (key positions only): 
1. Dumbbell Curl (starting position) 
2. Dumbbell Curl (top contraction) 
3. Shoulder Press (start at shoulder height) 
4. Shoulder Press (overhead lockout) 
5. Lateral Raise (arms down) 
6. Lateral Raise (arms to shoulder height) 
7. Dumbbell Squat (standing start) 
8. Squat (bottom position). 

Top left corner: bold number + movement name (Chinese). 
Center: full-body pose (clear joint positioning). 
Bottom left corner: brief technical description (2–3 lines, correct posture cues). 
Overlay: directional arrows showing the path of motion (up/down/arc). 

Correct joint alignment, neutral spine, proper elbow and knee positioning, realistic weight distribution, no exaggerated movements. 

Highly detailed grayscale shading, soft studio lighting, subtle shadows, clean lines, medical/sports science diagram quality. 

Solid white background. 

No color, no background environment, no extra elements, no stylization, no blur.