diff --git a/config.js b/config.js
index 1bf5ad2..59b0622 100644
--- a/config.js
+++ b/config.js
@@ -26,5 +26,25 @@ module.exports = {
   tts: {
     female: { voiceType: 501004, volume: 9, speed: 1 },
     male:   { voiceType: 502005, volume: 9, speed: 1 }
-  }
+  },
+
+  /**
+   * 训练中轮换显示的平板支撑姿势要领。每条显示 tipInterval 秒后切换,
+   * 循环播放,帮助用户持续纠正姿势。增删改这里即可,无需改逻辑代码。
+   */
+  postureTips: [
+    '收紧核心,腰部平直',
+    '肩膀沉肩，不要耸肩',
+    '目光看向地面，颈部保持自然中立',
+    '均匀呼吸,不要憋气',
+    '臀部与身体成一条直线',
+    '手肘位于肩正下方',
+    '腹部收紧,别塌腰',
+    '双腿伸直略微分开,脚跟后蹬',
+    '骨盆微微后倾，别翘臀',
+    '保持稳定,身体不晃'
+  ],
+
+  /** 姿势要领每条显示的秒数 */
+  tipInterval: 10
 }
diff --git a/pages/timer/timer.js b/pages/timer/timer.js
index 433587f..13ea84d 100644
--- a/pages/timer/timer.js
+++ b/pages/timer/timer.js
@@ -5,7 +5,7 @@ const themeMod = require('../../utils/theme')
 const iconsMod = require('../../utils/icons')
 const voice = require('../../utils/voice')
 const { countUp } = require('../../utils/countUp')
-
+const config = require('../../config')
 Page({
   data: {
     theme: { primary: '#FF6B35', primaryLight: '#FF8C5A', primaryBg: '#FFF3ED', primaryRgb: '255,107,53' },
@@ -18,6 +18,7 @@ Page({
     isCompleted: false,
     overtime: 0,
     goalReached: false,
+    hintTip: (config.postureTips && config.postureTips[0]) || '',
     todayTarget: 0,
     planDay: 1,
     isFreeMode: false,
@@ -96,6 +97,7 @@ Page({
     this._lastMinuteAt = 0
     this._lastCountdown = 0
     this._saving = false
+    this._lastTipIndex = -1
     this._clearVibrateTimers()
 
     this._timer = new Timer({
@@ -104,6 +106,7 @@ Page({
           remaining: tick.remaining > 0 ? tick.remaining : 0,
           overtime: tick.remaining <= 0 ? tick.elapsed - this.data.duration : 0
         })
+        this._updateHintTip(tick)
         this._remind(tick)
       },
       onGoalReached: () => {
@@ -118,6 +121,24 @@ Page({
     })
   },
 
+  /**
+   * Rotate the posture cue in the hint area every config.tipInterval seconds.
+   * Only runs while still under the target (after goalReached the hint
+   * switches to the "goal reached" line). Skips setData when the index
+   * hasn't changed to avoid per-second re-renders.
+   */
+  _updateHintTip(tick) {
+    if (tick.remaining <= 0) return
+    const tips = config.postureTips || []
+    if (tips.length === 0) return
+    const interval = config.tipInterval || 12
+    const idx = Math.floor(tick.elapsed / interval) % tips.length
+    if (idx !== this._lastTipIndex) {
+      this._lastTipIndex = idx
+      this.setData({ hintTip: tips[idx] })
+    }
+  },
+
   /**
    * Per-tick reminders: vibration + voice prompts at 4 fixed points.
    * - halfway: once when elapsed reaches half of duration
@@ -431,6 +452,7 @@ Page({
     this._last10Signaled = false
     this._lastMinuteAt = 0
     this._lastCountdown = 0
+    this._lastTipIndex = -1
     this._clearVibrateTimers()
     this.setData({
       showCompletion: false,
diff --git a/pages/timer/timer.wxml b/pages/timer/timer.wxml
index f4eb3a9..0f47ec4 100644
--- a/pages/timer/timer.wxml
+++ b/pages/timer/timer.wxml
@@ -67,7 +67,7 @@
     </view>
     <view class="hint-row" wx:elif="{{status === 'running'}}">
       <image class="hint-icon running-pulse" src="{{icons.likeFill}}" mode="aspectFit"></image>
-      <text class="hint-text running">保持姿势，核心收紧!</text>
+      <text class="hint-text running">{{hintTip}}</text>
     </view>
     <view class="hint-row" wx:elif="{{status === 'paused'}}">
       <image class="hint-icon" src="{{icons.notificationForbidFill}}" mode="aspectFit"></image>
diff --git a/pages/timer/timer.wxss b/pages/timer/timer.wxss
index 6e38461..61caf72 100644
--- a/pages/timer/timer.wxss
+++ b/pages/timer/timer.wxss
@@ -102,8 +102,8 @@
 }
 
 .hint-icon {
-  width: 32rpx;
-  height: 32rpx;
+  width: 36rpx;
+  height: 36rpx;
 }
 
 .running-pulse {
@@ -115,7 +115,7 @@
 }
 
 .hint-text {
-  font-size: 28rpx;
+  font-size: 34rpx;
   color: var(--text-secondary);
   line-height: 1.3;
 }