resources/default-state.json - develop - DemienMedich/BodyweightBase

resources/default-state.json
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DemienMedich
feat: harden mobile workout flow
19 июл 2026, 04:07
19 июл 2026, 04:07d4e93a5
{
    "bodyweightHistory": [
        {
            "loggedAt": "2026-06-18T01:44:35.927",
            "weightKg": 75
        }
    ],
    "currentBodyWeightKg": 75,
    "lastSavedAt": "2026-06-30T02:05:58.788",
    "legacyArchive": {
        "importedAt": "2026-06-15T23:32:50.182",
        "sessionCount": 7
    },
    "libraryVersion": "2026-03-personal-vtaper-v7",
    "pendingDraft": null,
    "pendingResult": null,
    "plans": [
        {
            "basePlanId": "",
            "cooldownIncluded": true,
            "cooldownStepCount": 2,
            "dayOfWeek": 1,
            "description": "Тяжёлый день тяги. Гантели 8 кг, односторонняя работа и медленное опускание дают достаточную нагрузку без турника.",
            "goal": "Мышцы спины, V-силуэт, бицепс и хват",
            "id": "vtaper-pull",
            "name": "Пн • V-спина и бицепс",
            "recommendedRoundsText": "3 рабочих подхода; оставляй 1–2 повтора в запасе",
            "roundCount": 1,
            "roundStepCount": 0,
            "steps": [
                {
                    "coachNote": "По 12 на каждую руку с 8 кг. Пауза у таза 1 секунда, опускание 3 секунды.",
                    "exerciseId": "one_arm_db_row",
                    "restSecondsOverride": 55,
                    "sets": 3,
                    "targetOverride": 12
                },
                {
                    "coachNote": "Одна гантель 8 кг двумя руками. Рёбра не выпячивать, опускание 3 секунды.",
                    "exerciseId": "straight_arm_pulldown",
                    "restSecondsOverride": 45,
                    "sets": 3,
                    "targetOverride": 15
                },
                {
                    "coachNote": "По одной руке с 8 кг, локоть веди в сторону под углом 60–80 градусов. Без рывка.",
                    "exerciseId": "one_arm_db_row",
                    "restSecondsOverride": 40,
                    "sets": 2,
                    "targetOverride": 12
                },
                {
                    "coachNote": "8 кг на руку. Локти неподвижны, опускание 3 секунды.",
                    "exerciseId": "hammer_curl",
                    "restSecondsOverride": 45,
                    "sets": 3,
                    "targetOverride": 12
                },
                {
                    "coachNote": "По 45 секунд на сторону с 8 кг. Корпус строго вертикален.",
                    "exerciseId": "suitcase_hold",
                    "restSecondsOverride": 25,
                    "sets": 2,
                    "targetOverride": 45
                }
            ],
            "variantId": "full",
            "warmupIncluded": true,
            "warmupStepCount": 4
        },
        {
            "basePlanId": "",
            "cooldownIncluded": true,
            "cooldownStepCount": 2,
            "dayOfWeek": 2,
            "description": "Тяжёлый жимовой день. Объём подобран под текущий максимум 20 отжиманий и фиксированные гантели по 8 кг.",
            "goal": "Мышцы груди и плеч для V-силуэта",
            "id": "vtaper-push",
            "name": "Вт • Грудь, плечи, трицепс",
            "recommendedRoundsText": "Последний подход трудный, но без отказа и потери техники",
            "roundCount": 1,
            "roundStepCount": 0,
            "steps": [
                {
                    "coachNote": "Две гантели по 8 кг. Пауза локтями у пола, вверх мощно, вниз 3 секунды.",
                    "exerciseId": "db_floor_press",
                    "restSecondsOverride": 55,
                    "sets": 4,
                    "targetOverride": 15
                },
                {
                    "coachNote": "Таз высоко, голова идёт между ладонями. Оставляй 1 чистый повтор в запасе.",
                    "exerciseId": "pike_pushup",
                    "restSecondsOverride": 60,
                    "sets": 3,
                    "targetOverride": 8
                },
                {
                    "coachNote": "Локти вдоль корпуса. Если 10 легко — опускание 4 секунды.",
                    "exerciseId": "diamond_pushup",
                    "restSecondsOverride": 50,
                    "sets": 3,
                    "targetOverride": 10
                },
                {
                    "coachNote": "Тяга с высоким локтем для верхней спины и задней дельты. Плечо не поднимать.",
                    "exerciseId": "one_arm_db_row",
                    "restSecondsOverride": 45,
                    "sets": 2,
                    "targetOverride": 12
                },
                {
                    "coachNote": "Одна гантель 8 кг двумя руками. Локти направлены вперёд.",
                    "exerciseId": "overhead_triceps_extension",
                    "restSecondsOverride": 45,
                    "sets": 3,
                    "targetOverride": 12
                }
            ],
            "variantId": "full",
            "warmupIncluded": true,
            "warmupStepCount": 4
        },
        {
            "basePlanId": "",
            "cooldownIncluded": true,
            "cooldownStepCount": 3,
            "dayOfWeek": 3,
            "description": "Средний день ног без лишнего осевого давления. Односторонние варианты компенсируют ограниченный вес гантелей.",
            "goal": "Сильные ноги, таз и устойчивый корпус",
            "id": "legs-core-mobility",
            "name": "Ср • Ноги и корпус",
            "recommendedRoundsText": "Контроль важнее скорости; на каждую сторону одинаковый объём",
            "roundCount": 1,
            "roundStepCount": 0,
            "steps": [
                {
                    "coachNote": "По 12 на каждую ногу, гантели по 8 кг в руках. Передняя стопа полностью на полу.",
                    "exerciseId": "reverse_lunge",
                    "restSecondsOverride": 55,
                    "sets": 3,
                    "targetOverride": 12
                },
                {
                    "coachNote": "Держи обе гантели у плеч или одну у груди. Опускание 3 секунды.",
                    "exerciseId": "goblet_squat",
                    "restSecondsOverride": 55,
                    "sets": 3,
                    "targetOverride": 18
                },
                {
                    "coachNote": "По 15 на каждую ногу. Вверху пауза 2 секунды.",
                    "exerciseId": "single_leg_glute_bridge",
                    "restSecondsOverride": 35,
                    "sets": 3,
                    "targetOverride": 15
                },
                {
                    "coachNote": "По 18 на сторону с гантелью. Полная амплитуда и пауза вверху.",
                    "exerciseId": "single_leg_calf",
                    "restSecondsOverride": 30,
                    "sets": 3,
                    "targetOverride": 18
                },
                {
                    "coachNote": "По 35 секунд на сторону. Таз не опускать.",
                    "exerciseId": "side_plank",
                    "restSecondsOverride": 25,
                    "sets": 3,
                    "targetOverride": 35
                },
                {
                    "coachNote": "По 10 на сторону. Поясница прижата к коврику.",
                    "exerciseId": "dead_bug",
                    "restSecondsOverride": 25,
                    "sets": 2,
                    "targetOverride": 10
                }
            ],
            "variantId": "full",
            "warmupIncluded": true,
            "warmupStepCount": 4
        },
        {
            "basePlanId": "",
            "cooldownIncluded": true,
            "cooldownStepCount": 2,
            "dayOfWeek": 4,
            "description": "Технический день между силовыми нагрузками: стойка, форма, мосты, удары руками и ногами. Работа чистая, без суставной боли.",
            "goal": "Структура, техника, скорость рук и специальная выносливость",
            "id": "wingchun-structure",
            "name": "Чт • Вин-Чун: техника и выносливость",
            "recommendedRoundsText": "Средняя интенсивность; точность движения важнее максимального темпа",
            "roundCount": 1,
            "roundStepCount": 0,
            "steps": [
                {
                    "coachNote": "Макушка вверх, таз собран, стопы укоренены. Сохраняй спокойное дыхание.",
                    "exerciseId": "yijkym_stance",
                    "restSecondsOverride": 20,
                    "sets": 2,
                    "targetOverride": 60
                },
                {
                    "coachNote": "Выполни форму без спешки: локти тяжёлые, плечи и трапеции расслаблены.",
                    "exerciseId": "siu_lim_tao",
                    "restSecondsOverride": 30,
                    "sets": 1,
                    "targetOverride": 120
                },
                {
                    "coachNote": "По 30 секунд на сторону. Локоть направлен вниз, кисть остаётся мягкой.",
                    "exerciseId": "tan_sao_drill",
                    "restSecondsOverride": 15,
                    "sets": 1,
                    "targetOverride": 30
                },
                {
                    "coachNote": "По 30 секунд на сторону. Не поднимай плечо и не заламывай запястье.",
                    "exerciseId": "bong_sao_drill",
                    "restSecondsOverride": 15,
                    "sets": 1,
                    "targetOverride": 30
                },
                {
                    "coachNote": "Меняй стороны плавно: одна рука контролирует центр, вторая сохраняет структуру.",
                    "exerciseId": "dan_chi_sao",
                    "restSecondsOverride": 15,
                    "sets": 1,
                    "targetOverride": 30
                },
                {
                    "coachNote": "По 10 на сторону. Короткий сбив из локтя и немедленный возврат в защиту.",
                    "exerciseId": "pak_sa_drill",
                    "restSecondsOverride": 20,
                    "sets": 2,
                    "targetOverride": 10
                },
                {
                    "coachNote": "По 8 на сторону. Срезай линию предплечьем, не раскрывая локоть в сторону.",
                    "exerciseId": "gaun_sa_drill",
                    "restSecondsOverride": 20,
                    "sets": 1,
                    "targetOverride": 8
                },
                {
                    "coachNote": "Ровный быстрый темп. Локти держатся у центра, плечи остаются свободными.",
                    "exerciseId": "chain_punch_round",
                    "restSecondsOverride": 30,
                    "sets": 3,
                    "targetOverride": 45
                },
                {
                    "coachNote": "По 6 на ногу. Сначала подними колено, затем распрями и быстро верни стопу.",
                    "exerciseId": "footer_kick",
                    "restSecondsOverride": 25,
                    "sets": 2,
                    "targetOverride": 6
                },
                {
                    "coachNote": "Умеренное натяжение без боли: не продавливай кисть и сохраняй локоть мягким.",
                    "exerciseId": "wrist_extension_lean",
                    "restSecondsOverride": 20,
                    "sets": 1,
                    "targetOverride": 25
                }
            ],
            "variantId": "full",
            "warmupIncluded": true,
            "warmupStepCount": 4
        },
        {
            "basePlanId": "",
            "cooldownIncluded": true,
            "cooldownStepCount": 3,
            "dayOfWeek": 5,
            "description": "Опциональный пятый день для ускорения набора мышц. Используй его только при нормальном восстановлении после первых четырёх дней.",
            "goal": "Второй недельный стимул спине, груди и плечам",
            "id": "upper-density",
            "name": "Пт • Верх тела, объём",
            "recommendedRoundsText": "Если усталость выше обычной — пропусти этот день, а не сокращай технику",
            "roundCount": 1,
            "roundStepCount": 0,
            "steps": [
                {
                    "coachNote": "По 15 на руку с 8 кг. Пауза у корпуса и медленное опускание.",
                    "exerciseId": "one_arm_db_row",
                    "restSecondsOverride": 50,
                    "sets": 3,
                    "targetOverride": 15
                },
                {
                    "coachNote": "Две гантели по 8 кг. Последние повторы плотные, но чистые.",
                    "exerciseId": "db_floor_press",
                    "restSecondsOverride": 50,
                    "sets": 3,
                    "targetOverride": 15
                },
                {
                    "coachNote": "Одна гантель двумя руками. Длинная контролируемая дуга.",
                    "exerciseId": "straight_arm_pulldown",
                    "restSecondsOverride": 40,
                    "sets": 2,
                    "targetOverride": 15
                },
                {
                    "coachNote": "Чистая амплитуда. Не доводи до отказа после вторника.",
                    "exerciseId": "pike_pushup",
                    "restSecondsOverride": 55,
                    "sets": 2,
                    "targetOverride": 8
                },
                {
                    "coachNote": "Тяга с высоким локтем для верхней спины и задней дельты. Плечо не поднимать.",
                    "exerciseId": "one_arm_db_row",
                    "restSecondsOverride": 40,
                    "sets": 2,
                    "targetOverride": 15
                },
                {
                    "coachNote": "8 кг на руку, опускание 3 секунды.",
                    "exerciseId": "hammer_curl",
                    "restSecondsOverride": 40,
                    "sets": 2,
                    "targetOverride": 15
                },
                {
                    "coachNote": "Одна гантель двумя руками, локти неподвижны.",
                    "exerciseId": "overhead_triceps_extension",
                    "restSecondsOverride": 40,
                    "sets": 2,
                    "targetOverride": 12
                }
            ],
            "variantId": "full",
            "warmupIncluded": true,
            "warmupStepCount": 4
        },
        {
            "basePlanId": "",
            "cooldownIncluded": true,
            "cooldownStepCount": 3,
            "dayOfWeek": 6,
            "description": "Длинный выходной формат: спокойный цигун, затем дозированное кардио и растяжка. Кардио выполняй не до отказа.",
            "goal": "Восстановление, дыхание, мобильность и общая выносливость",
            "id": "qigong-mobility",
            "name": "Сб • Цигун, кардио и мобильность",
            "recommendedRoundsText": "До 60 минут; кардио держать на уровне, где техника остаётся ровной",
            "roundCount": 1,
            "roundStepCount": 0,
            "steps": [
                {
                    "coachNote": "Спокойное носовое дыхание и расслабленные плечи.",
                    "exerciseId": "wuji_breathing",
                    "restSecondsOverride": 15,
                    "sets": 1,
                    "targetOverride": 120
                },
                {
                    "coachNote": "Таз собран, локти тяжёлые, дыхание свободное.",
                    "exerciseId": "embrace_tree",
                    "restSecondsOverride": 20,
                    "sets": 1,
                    "targetOverride": 90
                },
                {
                    "coachNote": "Движение синхронно с дыханием, без форсирования.",
                    "exerciseId": "baduanjin_1",
                    "restSecondsOverride": 15,
                    "sets": 1,
                    "targetOverride": 60
                },
                {
                    "coachNote": "Плавная натяжка лука, колени следуют за стопами.",
                    "exerciseId": "baduanjin_2",
                    "restSecondsOverride": 15,
                    "sets": 1,
                    "targetOverride": 45
                },
                {
                    "coachNote": "Одна ладонь вверх, другая вниз; корпус вертикален.",
                    "exerciseId": "baduanjin_3",
                    "restSecondsOverride": 15,
                    "sets": 1,
                    "targetOverride": 45
                },
                {
                    "coachNote": "Мягко поворачивай шею и грудной отдел, без рывка и запрокидывания головы.",
                    "exerciseId": "baduanjin_4",
                    "restSecondsOverride": 15,
                    "sets": 1,
                    "targetOverride": 45
                },
                {
                    "coachNote": "Амплитуда комфортная, без давления на поясницу.",
                    "exerciseId": "baduanjin_5",
                    "restSecondsOverride": 15,
                    "sets": 1,
                    "targetOverride": 10
                },
                {
                    "coachNote": "Напряжение краткое, дыхание не задерживать.",
                    "exerciseId": "baduanjin_6",
                    "restSecondsOverride": 15,
                    "sets": 1,
                    "targetOverride": 12
                },
                {
                    "coachNote": "Наклон только в доступной амплитуде.",
                    "exerciseId": "baduanjin_7",
                    "restSecondsOverride": 15,
                    "sets": 1,
                    "targetOverride": 10
                },
                {
                    "coachNote": "Подъём на носки плавный, приземление мягкое.",
                    "exerciseId": "baduanjin_8",
                    "restSecondsOverride": 20,
                    "sets": 1,
                    "targetOverride": 12
                },
                {
                    "coachNote": "Лёгкий теневой бой: шаги, защита, возврат рук.",
                    "exerciseId": "shadow_box_round",
                    "restSecondsOverride": 40,
                    "sets": 3,
                    "targetOverride": 120
                },
                {
                    "coachNote": "Ровный темп без гонки. При потере техники перейти на шаг без прыжка.",
                    "exerciseId": "burpee_interval",
                    "restSecondsOverride": 45,
                    "sets": 3,
                    "targetOverride": 30
                },
                {
                    "coachNote": "Корпус стабилен, колени идут вперёд без провала таза.",
                    "exerciseId": "mountain_climber",
                    "restSecondsOverride": 35,
                    "sets": 3,
                    "targetOverride": 40
                },
                {
                    "coachNote": "По 3 медленных повтора на сторону.",
                    "exerciseId": "world_greatest_stretch",
                    "restSecondsOverride": 20,
                    "sets": 1,
                    "targetOverride": 6
                },
                {
                    "coachNote": "По 45 секунд на сторону без прогиба в пояснице.",
                    "exerciseId": "hip_flexor_stretch",
                    "restSecondsOverride": 20,
                    "sets": 1,
                    "targetOverride": 45
                }
            ],
            "variantId": "full",
            "warmupIncluded": true,
            "warmupStepCount": 3
        },
        {
            "basePlanId": "",
            "cooldownIncluded": true,
            "cooldownStepCount": 3,
            "dayOfWeek": 0,
            "description": "Короткая замена пятнице или субботе, но не дополнительная седьмая тренировка. Прекрати интервал при потере техники.",
            "goal": "Кардио, выносливость и скорость восстановления",
            "id": "cardio-burpee",
            "name": "Опционально • Кардио и берпи",
            "recommendedRoundsText": "20–30 минут; интенсивность 7–8 из 10, без полного отказа",
            "roundCount": 1,
            "roundStepCount": 0,
            "steps": [
                {
                    "coachNote": "Активная работа ног и возврат рук в защиту.",
                    "exerciseId": "shadow_box_round",
                    "restSecondsOverride": 35,
                    "sets": 4,
                    "targetOverride": 120
                },
                {
                    "coachNote": "Ровный темп. Упрощай до шага назад, если техника распадается.",
                    "exerciseId": "burpee_interval",
                    "restSecondsOverride": 45,
                    "sets": 5,
                    "targetOverride": 30
                },
                {
                    "coachNote": "Плечи над ладонями, корпус жёсткий.",
                    "exerciseId": "mountain_climber",
                    "restSecondsOverride": 35,
                    "sets": 4,
                    "targetOverride": 40
                },
                {
                    "coachNote": "Быстрый ровный темп без зажима плеч.",
                    "exerciseId": "chain_punch_round",
                    "restSecondsOverride": 30,
                    "sets": 3,
                    "targetOverride": 60
                },
                {
                    "coachNote": "Поясница прижата; сократи рычаг, если отрывается.",
                    "exerciseId": "hollow_hold",
                    "restSecondsOverride": 30,
                    "sets": 3,
                    "targetOverride": 35
                }
            ],
            "variantId": "full",
            "warmupIncluded": true,
            "warmupStepCount": 4
        }
    ],
    "profiles": [
        {
            "id": "default",
            "name": "Семья"
        },
        {
            "id": "роман",
            "name": "Роман"
        }
    ],
    "schemaVersion": 1,
    "selectedPlanId": "vtaper-push",
    "selectedPlanVariantId": "full",
    "selectedProfileId": "роман",
    "selectedRoundCount": 3,
    "sessions": [
        {
            "completedAll": true,
            "endedAt": "2026-04-30T16:58:38.8086001+03:00",
            "feedback": "Легко",
            "id": "ac05f700-7651-414e-bbf4-d09902f4c117",
            "planId": "wingchun-structure",
            "planName": "Чт • Связки и структура Вин-Чун • Полная • 3 круга • с разминкой",
            "startedAt": "2026-04-30T16:40:13.1942219+03:00",
            "steps": [
                {
                    "actualValue": 10,
                    "completed": false,
                    "exerciseId": "warmup_breath_reset",
                    "exerciseName": "Дыхательная настройка",
                    "loadNote": "",
                    "metric": "seconds",
                    "restSeconds": 10,
                    "targetValue": 40,
                    "workSeconds": 10
                },
                {
                    "actualValue": 25,
                    "completed": true,
                    "exerciseId": "warmup_wrist_roll",
                    "exerciseName": "Разогрев кистей",
                    "loadNote": "",
                    "metric": "seconds",
                    "restSeconds": 10,
                    "targetValue": 25,
                    "workSeconds": 25
                },
                {
                    "actualValue": 30,
                    "completed": true,
                    "exerciseId": "warmup_arm_swing",
                    "exerciseName": "Размах рук",
                    "loadNote": "",
                    "metric": "seconds",
                    "restSeconds": 10,
                    "targetValue": 30,
                    "workSeconds": 30
                },
                {
                    "actualValue": 60,
                    "completed": true,
                    "exerciseId": "yijkym_stance",
                    "exerciseName": "Стойка Ий Джи Ким Йен Ма",
                    "loadNote": "",
                    "metric": "seconds",
                    "restSeconds": 20,
                    "targetValue": 60,
                    "workSeconds": 60
                },
                {
                    "actualValue": 30,
                    "completed": true,
                    "exerciseId": "wall_palm_isometric",
                    "exerciseName": "Изометрия ладони в стену",
                    "loadNote": "",
                    "metric": "seconds",
                    "restSeconds": 25,
                    "targetValue": 30,
                    "workSeconds": 30
                },
                {
                    "actualValue": 25,
                    "completed": true,
                    "exerciseId": "wrist_extension_lean",
                    "exerciseName": "Наклон на разгибатели кисти",
                    "loadNote": "",
                    "metric": "seconds",
                    "restSeconds": 20,
                    "targetValue": 25,
                    "workSeconds": 25
                },
                {
                    "actualValue": 40,
                    "completed": true,
                    "exerciseId": "chain_punch_round",
                    "exerciseName": "Раунд цепных ударов",
                    "loadNote": "",
                    "metric": "seconds",
                    "restSeconds": 25,
                    "targetValue": 40,
                    "workSeconds": 40
                },
                {
                    "actualValue": 20,
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