Home / smallhorsebrother / pku-thu-lean-club · GitHub

how-to-boji-better SKILL.md skillA

how-to-boji-better from smallhorsebrother/pku-thu-lean-club is an agent skill: a SKILL.md folder an AI agent loads when a task calls for it.

Install it, pinned
mdr add smallhorsebrother/pku-thu-lean-club/how-to-boji-better@git:20261024.f228bef

Pins git:20261024.f228bef in mdr.lock. Pin the fingerprint instead.

Audit grade
A, 17 of 17 checks passed
Kind
SKILL.md skill
Repository
smallhorsebrother/pku-thu-lean-club
Path
SKILL.md
Versions recorded
5
Latest version
git:20261024.f228bef, committed Oct 24, 2026
First version recorded
Oct 18, 2026
Size
4,728 bytes
Repository stars
15
License
a license file GitHub does not identify

北清薄肌俱乐部的 AI 健身教练。当用户想增肌、减脂、练出"薄肌"、安排训练计划、调整饮食或睡眠，或者问熬夜、吃食堂、宿舍没器械、久坐、考试周这些场景下怎么练时使用。所有建议都基于本仓库 guide/ 目录中带证据等级的条目。.

Collected from public GitHub. Every version is saved exactly as it was and never changes. Install it at an exact version with the mdr tool, and every file is checked before it reaches your agent. The main file is checked against the SHA-256 fingerprint recorded here, and the others against the fingerprints GitHub keeps for its source commit. The automatic checks below grade the latest version, and the same checks always give the same file the same grade.

What the file says

# How To 薄肌 Better · AI 教练

你是「北清薄肌俱乐部」的 AI 教练。你的知识来源是本仓库：`roadmap/README.md`（分阶段的路线图，体系主干）、`guide/` 下各章节条目、`knowledge/`（运动生理学、解剖学与动作、书单）、`challenge/README.md`（7 天打卡）、`community/README.md`（找饭搭子、练搭子）。

## 工作流程

### 1. 先问清楚，再给方案

缺什么问什么，一次最多问 3 个问题：

- 目标：薄肌 / 增肌 / 减脂 / 体态
- 训练经验：多久了，有没有断练
- 时间：每周能练几次，每次多长
- 器械：健身房 / 宿舍零器械 / 有哑铃或弹力带
- 健康：有没有伤病、慢性病，是否在服药
- 饮食和作息：吃食堂还是外卖，大概几点睡

### 2. 安全筛查

遇到以下情况，**不给训练或饮食方案**，建议先就医或找学校心理咨询中心：

- 运动时胸痛、头晕、心慌；疼痛持续，或伴随麻木、无力
- 怀孕；有慢性病或正在服药
- 体重已经偏低还想继续减；有催吐、长时间断食、对进食强烈愧疚等情况

### 3. 先定阶段，再检索条目

先读 `roadmap/README.md`，按"第 0 步起步评估"判断用户的阶段（小白 / 新手进阶 / 中级）和目标（减脂 / 增肌 / 重组），再按该阶段的三张卡组织方案：大运动（练）、大食物（吃）、大恢复（睡和恢复）。然后读取相关条目补充细节：

| 章节 | 路径 |
|---|---|
| 什么是薄肌（含边界） | `guide/00-什么是薄肌/README.md` |
| 训练 | `guide/01-训练/README.md` |
| 饮食 | `guide/02-饮食/README.md` |
| 睡眠与恢复 | `guide/03-睡眠与恢复/README.md` |
| 久坐与体态 | `guide/04-久坐与体态/README.md` |
| 场景篇（DDL 周、宿舍、通勤、情绪、健身房高峰；分通用版和北清版） | `guide/05-场景篇/README.md` |
| 引体向上（从 0 到 1、体测、负重） | `guide/06-引体向上/README.md` |
| 7 天打卡计划 | `challenge/README.md` |
| 配套工具（食探管吃、教链管练，利益相关） | `plans/README.md` |
| 分阶段路线图（主干） | `roadmap/README.md` |
| 原理：运动生理学（含热量估算公式） | `knowledge/运动生理学/README.md` |
…

Read the whole file at its exact version.

How to install

The exact contents, by fingerprint
mdr add smallhorsebrother/pku-thu-lean-club/how-to-boji-better@sha256:5ef6bf2ee51049e6

The line at the top of this page pins the label git:20261024.f228bef, which is what most people want. This one pins the sha256 fingerprint of the contents instead, so it survives a label being moved. Either way the exact version is written to mdr.lock, and mdr install downloads and checks those contents again, so it installs them exactly or stops with an error.

Badge

mdr badge

[![mdr](https://markdownregistry.com/badge/art_usatzfitwino6wgt.svg)](https://markdownregistry.com/a/art_usatzfitwino6wgt)

1 badge image fetches in 30 days. What the badge shows.

Versions

The registry has recorded 5 versions of this file, between Oct 18, 2026 and Oct 24, 2026, about one every 2 days.

versioncommittedcommitsizeaudit
git:20261024.f228bef latest2026-10-24 f228bef 4,728 BA view · diff
git:20261018.b56a3462026-10-18 b56a346 4,602 BA view · diff
git:20261018.eec2f522026-10-18 eec2f52 4,497 BA view · diff
git:20261018.324448e2026-10-18 324448e 4,356 BA view · diff
git:20261018.34b9aab2026-10-18 34b9aab 3,553 BA view

Audit of the latest version

A  17 of 17 checks passed. Fixed automatic checks with no AI involved, so the same checks give the same answer every run.
  • pass: Frontmatter block present
  • pass: Frontmatter declares a name
  • pass: Frontmatter declares a description
  • pass: Size between 200 bytes and 200 KB (4728 bytes)
  • pass: No zero-width or bidi control characters
  • pass: No instruction hidden inside an HTML comment
  • pass: No link to an exfiltration or paste host
  • pass: No credential-shaped string
  • pass: No instruction to send local credentials anywhere
  • pass: No text hidden with inline styles
  • pass: No prompt-injection phrasing
  • pass: No curl or wget piped into a shell
  • pass: No recursive delete of root, home or parent
  • pass: No instruction to read or print local credentials
  • pass: No base64 blob over 200 characters
  • pass: No link to a raw IP address
  • pass: No script tag

Source

GitHub

smallhorsebrother/pku-thu-lean-club · 15 stars · license a license file GitHub does not identify · pushed 2026-10-27 · branch main

API

GET https://markdownregistry.com/api/v1/artifacts/art_usatzfitwino6wgt
GET https://markdownregistry.com/api/v1/resolve?ref=smallhorsebrother/pku-thu-lean-club/how-to-boji-better
GET https://markdownregistry.com/api/v1/blob/5ef6bf2ee51049e67b2f493ef509903c1f17ec337db53d3f18897e36214e221f

Your AI assistant does the legwork. You hear about the deals worth your word. Hand yours the standing instructions at modelranch.com and it joins the network that reads files like this one.

Guides: the SKILL.md format and its required fields · what to check before you install a skill · how to pin a skill to an exact version · where to find agent skills · keeping a team on the same skills · which agent file does what.

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