/* SportK — Sistema i18n Soporta 5 idiomas: es, en, it, de, fr. API: t("path.to.key", { params }), setLocale(loc), getLocale(). Fallback automático al español si falta una clave. */ const LOCALES = { // ============================================================ // ESPAÑOL // ============================================================ es: { locale_name: "Español", common: { back: "Atrás", continue: "Continuar", next: "Siguiente", cancel: "Cancelar", save: "Guardar", close: "Cerrar", ok: "OK", yes: "Sí", no: "No", skip: "Saltar", start: "Empezar", repeat: "Repetir", pause: "Pausa", resume: "Reanudar", stop: "Detener", retry: "Reintentar", finish: "Finalizar", beginner: "Principiante", intermediate: "Intermedio", advanced: "Avanzado", male: "Hombre", female: "Mujer", all: "Ambos", loading: "Cargando…", error: "Error", seconds_short: "s", minutes_short: "min", reps: "reps", day_rest: "Descanso", today: "Hoy", yesterday: "Ayer", days_ago: "Hace {n} días", weekday_mon: "Lunes", weekday_tue: "Martes", weekday_wed: "Miércoles", weekday_thu: "Jueves", weekday_fri: "Viernes", weekday_sat: "Sábado", weekday_sun: "Domingo", }, nav: { home: "Inicio", routines: "Rutinas", progress: "Progreso", profile: "Perfil" }, onboarding: { lang_eyebrow: "Idioma / Language", lang_title: "Elige tu idioma", lang_desc: "Puedes cambiarlo después desde tu perfil.", welcome: "Bienvenida / Bienvenido", audience_title: "¿Para quién son las rutinas?", audience_desc: "Adaptamos la anatomía y los objetivos. No pedimos datos personales.", step2: "Paso 2 de 4", step3: "Paso 3 de 4", step4: "Paso 4 de 4 · Antes de empezar", goal_title: "¿Qué buscas mejorar?", goal_desc: "Elige tu objetivo principal. Ajustaremos tu plan a la evidencia clínica para ese caso.", test_title_guide: "Encuentra tu suelo pélvico", test_title_running: "Mide tu fuerza actual", test_desc: "Tres mini-pruebas. Sirven para asignarte el nivel exacto y ver tu progreso real con el tiempo.", guide_intro: "Antes del test, asegúrate de saber qué músculo aprietas. Es más fácil de lo que parece.", guide_what_h: "¿Qué es el suelo pélvico?", guide_what_female: "Una hamaca muscular que sostiene vejiga, útero e intestino. Hacer un Kegel = cerrar y elevar voluntariamente los músculos alrededor de la vagina y el ano.", guide_what_male: "Una capa muscular del periné que sostiene órganos pélvicos. Hacer un Kegel = cerrar el ano y elevar la base del pene.", guide_what_neutral: "Una hamaca muscular entre el pubis y el cóccix que sostiene los órganos pélvicos. Hacer un Kegel = cerrarla y elevarla voluntariamente.", guide_locate_h: "Cómo localizarlo", guide_locate_female_p1: "Imagina que **aguantas las ganas de orinar** y, a la vez, **aguantas un gas**. Esa contracción interna —cierre + elevación— es tu suelo pélvico.", guide_locate_female_tip: "💡 **Verificación táctil:** introduce un dedo en la vagina y aprieta. Debes sentir un **cierre suave alrededor del dedo**, no un empuje hacia afuera.", guide_locate_male_p1: "Imagina que **cortas el chorro al orinar** y, a la vez, **aguantas un gas**. Esa contracción es tu suelo pélvico.", guide_locate_male_tip: "💡 **Verificación visual:** frente al espejo, al apretar correctamente **la base del pene retrocede ligeramente y los testículos suben**. Esa es la pista correcta.", guide_locate_neutral: "Imagina que aguantas las ganas de orinar y, a la vez, aguantas un gas. Esa contracción interna —cierre y elevación— es el suelo pélvico.", guide_reverse_h: "Kegel inverso (relajación)", guide_reverse_p: "Aprender a **soltar** es tan importante como apretar. El Kegel inverso es el movimiento opuesto —abrir y empujar muy suavemente hacia abajo— y previene la **hipertonía**: tensión crónica que causa dolor, disfunción y bloquea el progreso.", guide_reverse_female_p1: "Imagina que **abres ligeramente la vagina y el ano** hacia afuera, como soltar un gas suave o iniciar un puje muy ligero. Movimiento mínimo, sin Valsalva ni apnea.", guide_reverse_female_tip: "💡 **Verificación táctil:** con un dedo en la vagina, al hacer Reverse el dedo siente una **apertura y descenso suaves**, no cierre.", guide_reverse_male_p1: "Imagina que **dejas salir un gas suave** sin esfuerzo abdominal. El perineo se ensancha y la base del pene **desciende ligeramente**.", guide_reverse_male_tip: "💡 **Verificación visual:** al hacerlo bien **la base del pene baja y los testículos NO se elevan** —al contrario de un Kegel.", guide_reverse_neutral: "Abre y empuja muy suavemente hacia abajo, como soltar un gas. Movimiento opuesto al Kegel, sin Valsalva.", guide_errors_h: "Errores frecuentes", guide_err_glutes: "Apretar glúteos, muslos o abdomen.", guide_err_breath: "Aguantar la respiración o pujar hacia abajo (Valsalva).", guide_err_pee: "Hacerlo durante la micción real (puede causar infecciones).", guide_ok_close: "Cierre + elevación interna, respirando con normalidad.", guide_ok_pos: "Mejor sentado, tumbado o de pie relajado para empezar.", guide_practice_h: "Practica antes del test", guide_practice_p: "Haz **3 contracciones suaves de 2 segundos** con descanso de 4 segundos entre cada una. Si sientes el cierre interno y nada más se mueve, estás listo.", guide_ready: "Lo tengo, empezar test", skip_test: "Saltar test (asigna principiante)", results: "Resultados", max_hold: "Max hold", flicks_per_10s: "Flicks/10s", mvc_short: "MVC", before_start_h: "Antes de empezar", before_no_glutes: "No aprietes glúteos ni muslos.", before_exhale: "Exhala al contraer.", before_release: "Soltar es tan importante como apretar.", before_rest: "Día de descanso semanal obligatorio.", level_suggested_hint: "Sugerido por tu test. Puedes cambiarlo si quieres ir más despacio o ya tienes experiencia.", level_chosen_hint: "Has elegido {chosen} (sugerido: {suggested}).", }, test: { pill_hold: "1 / 3 · Aguanta", pill_flicks: "2 / 3 · Flicks", pill_mvc: "3 / 3 · Sensación", hold_h: "Aprieta y sostén", hold_desc: "Aprieta lo más fuerte que puedas. Suelta cuando empieces a temblar o pierdas calidad.", release: "Suelto", flicks_h: "Flicks en 10 segundos", flicks_desc: "Tap en el botón cada vez que aprietes y sueltes completo. Cuenta solo flicks limpios.", flicks_tap: "Tap aquí cada flick", flicks_remaining: "{s}s restantes", flicks_done: "Tiempo terminado", mvc_h: "¿Qué tan fuerte sientes la contracción?", mvc_desc: "1 = casi nada, 10 = máxima fuerza posible.", save_results: "Guardar resultados", next_flicks: "Siguiente: flicks", next: "Siguiente", title: "Test de fuerza", title_done: "Test completado", intro_title: "Mide tu fuerza actual", intro_desc: "Tres mini-pruebas de menos de 1 minuto en total. Sirven para asignarte el nivel correcto y para que veas tu progreso real con el tiempo.", intro_li1: "**Aguanta lo más posible** — mediremos hasta cuánto sostienes la contracción.", intro_li2: "**Flicks en 10 segundos** — cuántos pulsos completos haces.", intro_li3: "**Sensación de fuerza** — escala 1-10 subjetiva.", intro_start: "Empezar test", done_back: "Volver al inicio", level_suggested: "Nivel sugerido", mvc_subjective: "MVC subjetivo", max_hold: "Aguante máx.", flicks_per_10s: "Flicks/10s", mvc_short: "MVC", }, home: { greeting: "Hola", rest_day_eyebrow: "Día de descanso", rest_day_title: "Tu suelo pélvico también descansa", rest_day_desc: "El descanso es parte del protocolo. Sin él aparece la hipertonía. Vuelve mañana.", view_catalog: "Ver catálogo", streak: "Racha", sessions: "Sesiones", this_week: "Esta sem.", days: "días", total: "total", measure_baseline: "Mide tu fuerza actual", retest_monthly: "Re-test mensual", mini_tests_short: "3 mini-pruebas, < 1 minuto", recommended: "Recomendadas del track", view_all: "Ver todas", progression_ready_h: "¡Listo para subir de nivel!", progression_ready_p: "Tus tests superan los umbrales del siguiente nivel.", progression_yes: "Subir a {level}", progression_later: "Más tarde", today_routine: "Rutina de hoy", start_now: "Empezar ahora", last_session: "Última sesión", history_link: "Historial", exercises_short: "ejercicios", repetitions: "repeticiones", }, catalog: { title: "Catálogo", header: "Rutinas", available: "{n} disponibles", chip_all: "Todos", all_levels: "Todos los niveles", mine_badge: "Mía", confirm_delete: "¿Eliminar rutina?", delete_aria: "Eliminar", empty: "Sin rutinas con este filtro.", all_tracks: "Todos los tracks", includes_reverse: "Incluye reverse", no_results: "No hay rutinas para esta combinación.", create_routine: "Crear rutina", }, detail: { header: "Detalle", duration: "Duración", exercises: "Ejercicios", reps: "Reps", concepts: "Conceptos", full_glossary: "Ver glosario completo de la rutina ({n})", start_routine: "Empezar rutina", not_found: "Rutina no encontrada.", type_hold: "Hold", type_flick: "Flicks", type_ladder: "Escalera", type_elevator: "Elevator", type_wave: "Onda", type_knack: "Knack", type_edging: "Edging", type_edge: "Edge sin hold", type_reverse: "Reverse", desc_standard: "{reps} reps · {hold}s aguante{reverse}", desc_flick: "{reps} pulsos rápidos", desc_ladder: "{reps} peldaños · {start}-{max}s", desc_elevator: "{reps} elevators · 4 pisos", desc_wave: "{reps} ondas anterior/posterior", desc_knack: "{reps} contracciones anticipatorias", desc_edging: "{reps} × {sec}s al ~50%", desc_edge: "{reps} squeezes breves · sin hold", desc_reverse: "{reps} Kegels inversos", desc_reverse_suffix: " · reverse cada {n}", arousal_toggle_label: "Hacerlo con estimulación", arousal_toggle_on_hint: "Ciclo Stop-Start: te estimulas hasta el punto de no retorno y pulsas para iniciar el Kegel @50%. Práctica solitaria.", arousal_toggle_off_hint: "Modo seco: el Kegel @50% se ejecuta por reloj, sin fase de excitación previa.", }, active: { paused: "En pausa", tap_ponr: "Estoy cerca · iniciar Kegel", arousal_hint: "Sube hasta el PONR. Pulsa cuando estés cerca.", arousal_sub: "Tu cuerpo marca el ritmo. Cuanto antes pulses, más temprano el Kegel.", pause_h: "Recuerda", pause_no_glutes: "No aprietes glúteos, muslos ni abdomen.", pause_no_breath: "Exhala al contraer. Sin Valsalva.", pause_release: "Suelta del todo entre repeticiones.", pause_tip_valsalva: "· Sin Valsalva (no pujes hacia abajo)", pause_tip_no_glutes: "· No aprietes glúteos ni muslos", pause_tip_breath: "· Exhala al contraer · Inhala al relajar", resume: "Reanudar", skip_exercise: "Saltar ejercicio", exit: "Salir", exit_confirm: "¿Salir de la sesión?", eyes_closed: "Modo ojos cerrados", eyes_closed_exit: "Salir de modo ojos cerrados", eyes_closed_short: "Salir modo ciego", paused_tap_resume: "Pausado · toca para reanudar", rep_short: "Rep", rep_of: "Rep {n} de {total}", reverse_inserted: "intercalada", reverse_label: "Kegel inverso", intensity_push: "Empuje", intensity_aria: "Intensidad sugerida", intensity_caption: "Porcentaje de apriete del músculo", aria_back: "Atrás", aria_pause: "Pausar", aria_skip: "Saltar", session_complete: "¡Sesión completa!", summary_title: "Resumen", summary_back: "Volver al inicio", summary_again: "Repetir rutina", summary_repetitions: "Repeticiones", summary_exercises: "Ejercicios", summary_duration: "Duración", summary_achievement: "Logro", summary_streak_plus: "+1 día", summary_motivation: "La constancia gana al volumen. Mantén la racha mañana.", summary_save_close: "Guardar y cerrar", }, phase: { ready: "Prepárate", inhale: "Inhala", exhale: "Exhala", contract: "Aprieta", hold: "Sostén", release: "Suelta", rest: "Descansa", reverse: "Empuja suave", peak: "Cima", plateau: "Meseta", "knack-trigger": "Tose sin soltar", "knack-hold": "Mantenlo sin toser", arousal: "Sube al PONR", }, engine: { push_gently_down: "Empuja suave hacia abajo", relax_full: "Relaja completo", release_slow: "Suelta lento", descend_slow: "Baja despacio", ladder_step: "Peldaño {n}", ladder_hold: "Peldaño {n} · {sec}s", elevator_floor: "Piso {n} · {pct}%", elevator_up: "Sube", elevator_peak: "Cima · sostén", elevator_down: "Bajando · {pct}%", elevator_pause: "Pausa", elevator_release_full: "Suelta total", wave_front: "Anillo anterior", wave_back: "Anillo posterior", wave_front_short: "Anterior", wave_back_short: "Posterior", knack_ready: "Listo para anticipar", knack_squeeze: "¡Aprieta!", knack_cough: "Tose {sec}s sin soltar", knack_hold: "Mantenlo {sec}s sin toser", recover: "Recupera", squeeze_pct: "Aprieta al {pct}%", edge_hold: "Edge · {sec}s al {pct}%", edge_squeeze: "Aprieta firme · freno breve", flick_burst: "Flicks rápidos · {sec}s", flick_after: "Flicker · {sec}s mantén el arousal", arousal_cue: "Sube hasta el PONR. Pulsa cuando estés cerca. Estimúlate tú mismo o con un vibrador o juguete hasta 1 punto antes del clímax.", }, stats: { title: "Progreso", subtitle: "Tu evolución", aria_tests: "Tests", tab_activity: "Actividad", tab_strength: "Fuerza", tab_sexual: "Salud sexual", no_tests_h: "Aún no has hecho tests", no_tests_p: "Mide tu fuerza actual en menos de 1 minuto. Te ayudará a ver progreso real con el tiempo.", take_test: "Hacer test", last_7d: "Últimos 7 días", history: "Historial", streak_current: "Racha actual", reps_per_day_h: "REPETICIONES POR DÍA", total_reps: "Total reps", average: "Promedio", empty_history: "Aún no has completado ninguna sesión.", hold_evolution: "Evolución de max hold", flicks_evolution: "Evolución de flicks/10s", ielt_log: "Registrar IELT", ehs_log: "Registrar EHS", cono_log: "Registrar peso de cono", ielt_title: "Latencia eyaculatoria", ehs_title: "Dureza de erección", cono_title: "Cono retenido", ielt_record_h: "Latencia eyaculatoria (IELT)", ehs_record_h: "Dureza erección (EHS)", cono_record_h: "Peso de cono retenible", ielt_subtitle: "Latencia eyaculatoria intravaginal en segundos. Tras un encuentro real.", ehs_subtitle: "Erection Hardness Score. 1=tumescencia · 2=duro pero no penetrable · 3=penetrable · 4=máxima rigidez.", cono_subtitle: "Peso máximo de cono vaginal retenible mientras caminas 15 min.", record_weight: "Registrar peso", latest_record: "último registro", latest_short: "último", no_data: "Sin datos aún", test_history: "Historial de tests", latest: "Último", new_test: "Hacer nuevo test", }, profile: { header: "Perfil", edit: "Editar", audience: "Audiencia", level: "Nivel", track: "Track", goals: "Objetivos", language: "Idioma", preferences: "Preferencias", sound: "Sonido", haptic: "Vibración háptica", volume: "Volumen", tests_row: "Test de fuerza", take_test_now: "Hacer test ahora", last_test: "Último test", days_ago: "hace {n} días", design: "Diseño", design_sub: "Tema y color de acento", open_tweaks: "Abrir tweaks", reset: "Restablecer onboarding", reset_confirm: "¿Restablecer? Borrarás tu nivel y test inicial.", edit_title: "Editar perfil", save: "Guardar", }, glossary: { title: "Glosario", header: "Glosario · {name}", }, create: { title: "Nueva rutina", name: "Nombre", name_ph: "Ej. Mi rutina mañanera", track: "Track", level: "Nivel", exercises: "Ejercicios", reps: "Reps", min_short: "~ Min", save: "Guardar rutina", need_name: "Pon un nombre a tu rutina", need_exercises: "Añade al menos un ejercicio", type_label: "Tipo", hold_sec: "Hold (s)", rest_sec: "Rest (s)", description_default: "Rutina personalizada.", default_ex_name: "Contracción", default_ex_instruction: "Contrae y relaja con control.", default_new_ex: "Nuevo ejercicio", btn_holds: "Holds", btn_flicks: "Flicks", btn_ladder: "Escalera", btn_elevator: "Elevator", btn_knack: "Knack", btn_edge: "Edge", btn_edge_no_hold: "Edge sin hold", btn_reverse: "Reverse", }, goals: { strength: "Fuerza general", erection: "Mejorar erección", ielt: "Durar más (control eyaculatorio)", edging: "Control sexual avanzado / edging", incontinence: "Incontinencia / escapes", postpartum: "Recuperación post-parto", orgasmic: "Función sexual femenina (orgasmo, Pompoir)", }, tracks: { "general-strength": { name: "Fuerza general", blurb: "Tono base. Equilibrio fibras lentas (resistencia) + rápidas (reflejo)." }, "male-sexual": { name: "Salud sexual masculina", blurb: "Erección, durabilidad, control eyaculatorio y edging. Basado en MTCK + PRM." }, "incontinence-knack": { name: "Continencia · The Knack", blurb: "Reflejo anticipatorio antes de toser/estornudar. 8× cura sintomática vs control." }, "female-postpartum-sexual": { name: "Post-parto y función sexual", blurb: "Reactivación, conos vaginales, ondas Pompoir y reverse Kegels obligatorios." }, }, }, // ============================================================ // ENGLISH // ============================================================ en: { locale_name: "English", common: { back: "Back", continue: "Continue", next: "Next", cancel: "Cancel", save: "Save", close: "Close", ok: "OK", yes: "Yes", no: "No", skip: "Skip", start: "Start", repeat: "Repeat", pause: "Pause", resume: "Resume", stop: "Stop", retry: "Retry", finish: "Finish", beginner: "Beginner", intermediate: "Intermediate", advanced: "Advanced", male: "Male", female: "Female", all: "Both", loading: "Loading…", error: "Error", seconds_short: "s", minutes_short: "min", reps: "reps", day_rest: "Rest", today: "Today", yesterday: "Yesterday", days_ago: "{n} days ago", weekday_mon: "Monday", weekday_tue: "Tuesday", weekday_wed: "Wednesday", weekday_thu: "Thursday", weekday_fri: "Friday", weekday_sat: "Saturday", weekday_sun: "Sunday", }, nav: { home: "Home", routines: "Routines", progress: "Progress", profile: "Profile" }, onboarding: { lang_eyebrow: "Language / Idioma", lang_title: "Choose your language", lang_desc: "You can change it later from your profile.", welcome: "Welcome", audience_title: "Who are the routines for?", audience_desc: "We adapt the anatomy and goals. We don't ask for personal data.", step2: "Step 2 of 4", step3: "Step 3 of 4", step4: "Step 4 of 4 · Before we start", goal_title: "What do you want to improve?", goal_desc: "Pick your main goal. We'll tailor your plan to clinical evidence for that case.", test_title_guide: "Find your pelvic floor", test_title_running: "Measure your current strength", test_desc: "Three mini-tests. They set your exact level and let you see real progress over time.", guide_intro: "Before the test, make sure you know which muscle to squeeze. It's easier than it looks.", guide_what_h: "What is the pelvic floor?", guide_what_female: "A muscular hammock that supports the bladder, uterus and intestine. A Kegel = voluntarily closing and lifting the muscles around the vagina and anus.", guide_what_male: "A muscular layer of the perineum that supports the pelvic organs. A Kegel = closing the anus and lifting the base of the penis.", guide_what_neutral: "A muscular hammock between the pubis and coccyx supporting the pelvic organs. A Kegel = voluntarily closing and lifting it.", guide_locate_h: "How to find it", guide_locate_female_p1: "Imagine you're **holding back the urge to pee** and at the same time **holding back gas**. That internal contraction —close + lift— is your pelvic floor.", guide_locate_female_tip: "💡 **Touch check:** insert a finger into the vagina and squeeze. You should feel a **gentle close around the finger**, not a push outwards.", guide_locate_male_p1: "Imagine you're **stopping the flow while peeing** and at the same time **holding back gas**. That contraction is your pelvic floor.", guide_locate_male_tip: "💡 **Visual check:** in front of a mirror, when contracting correctly **the base of the penis pulls back slightly and the testicles rise**. That's the right cue.", guide_locate_neutral: "Imagine holding back the urge to pee while also holding back gas. That internal contraction —close and lift— is the pelvic floor.", guide_reverse_h: "Reverse Kegel (relaxation)", guide_reverse_p: "Learning to **release** matters as much as squeezing. The reverse Kegel is the opposite motion —open and push very gently downward— and prevents **hypertonia**: chronic tension that causes pain, dysfunction and blocks progress.", guide_reverse_female_p1: "Imagine **slightly opening the vagina and anus outward**, like releasing soft gas or starting a very light push. Minimal movement, no Valsalva, no breath holding.", guide_reverse_female_tip: "💡 **Touch check:** with a finger inside the vagina, on a reverse you should feel a **gentle opening and descent**, not closing.", guide_reverse_male_p1: "Imagine **letting out a soft gas** without abdominal effort. The perineum widens and the base of the penis **drops slightly**.", guide_reverse_male_tip: "💡 **Visual check:** done correctly, **the base of the penis lowers and the testicles do NOT rise** —the opposite of a Kegel.", guide_reverse_neutral: "Open and push very gently downward, like releasing gas. Opposite of a Kegel, no Valsalva.", guide_errors_h: "Common mistakes", guide_err_glutes: "Squeezing glutes, thighs or abdomen.", guide_err_breath: "Holding your breath or bearing down (Valsalva).", guide_err_pee: "Doing it while actually peeing (can cause infections).", guide_ok_close: "Close + internal lift, breathing normally.", guide_ok_pos: "Best sitting, lying down or relaxed standing to start.", guide_practice_h: "Practice before the test", guide_practice_p: "Do **3 gentle 2-second contractions** with 4 seconds of rest between each. If you feel the internal close and nothing else moves, you're ready.", guide_ready: "Got it, start the test", skip_test: "Skip test (assigns beginner)", results: "Results", max_hold: "Max hold", flicks_per_10s: "Flicks/10s", mvc_short: "MVC", before_start_h: "Before you start", before_no_glutes: "Don't squeeze glutes or thighs.", before_exhale: "Exhale while contracting.", before_release: "Releasing matters as much as squeezing.", before_rest: "Mandatory weekly rest day.", level_suggested_hint: "Suggested by your test. You can change it if you want to go slower or already have experience.", level_chosen_hint: "You picked {chosen} (suggested: {suggested}).", }, test: { pill_hold: "1 / 3 · Hold", pill_flicks: "2 / 3 · Flicks", pill_mvc: "3 / 3 · Feel", hold_h: "Squeeze and hold", hold_desc: "Squeeze as hard as you can. Release when you start to shake or lose quality.", release: "Released", flicks_h: "Flicks in 10 seconds", flicks_desc: "Tap the button each time you fully squeeze and release. Only count clean flicks.", flicks_tap: "Tap here per flick", flicks_remaining: "{s}s left", flicks_done: "Time's up", mvc_h: "How strong does the contraction feel?", mvc_desc: "1 = barely anything, 10 = maximum possible.", save_results: "Save results", next_flicks: "Next: flicks", next: "Next", title: "Strength test", title_done: "Test complete", intro_title: "Measure your current strength", intro_desc: "Three mini-tests under 1 minute total. They set your correct level and let you see real progress over time.", intro_li1: "**Hold as long as possible** — we'll measure how long you sustain the contraction.", intro_li2: "**Flicks in 10 seconds** — how many full pulses you do.", intro_li3: "**Strength feel** — subjective 1-10 scale.", intro_start: "Start test", done_back: "Back to home", level_suggested: "Suggested level", mvc_subjective: "Subjective MVC", max_hold: "Max hold", flicks_per_10s: "Flicks/10s", mvc_short: "MVC", }, home: { greeting: "Hi", rest_day_eyebrow: "Rest day", rest_day_title: "Your pelvic floor rests too", rest_day_desc: "Rest is part of the protocol. Without it, hypertonia appears. Come back tomorrow.", view_catalog: "View catalog", streak: "Streak", sessions: "Sessions", this_week: "This week", days: "days", total: "total", measure_baseline: "Measure your current strength", retest_monthly: "Monthly re-test", mini_tests_short: "3 mini-tests, < 1 minute", recommended: "Recommended for your track", view_all: "View all", progression_ready_h: "Ready to level up!", progression_ready_p: "Your tests beat the next level's thresholds.", progression_yes: "Move to {level}", progression_later: "Later", today_routine: "Today's routine", start_now: "Start now", last_session: "Last session", history_link: "History", exercises_short: "exercises", repetitions: "repetitions", }, catalog: { title: "Catalog", header: "Routines", available: "{n} available", chip_all: "All", all_levels: "All levels", mine_badge: "Mine", confirm_delete: "Delete routine?", delete_aria: "Delete", empty: "No routines with this filter.", all_tracks: "All tracks", includes_reverse: "Includes reverse", no_results: "No routines for this combination.", create_routine: "Create routine", }, detail: { header: "Detail", duration: "Duration", exercises: "Exercises", reps: "Reps", concepts: "Concepts", full_glossary: "View full routine glossary ({n})", start_routine: "Start routine", not_found: "Routine not found.", type_hold: "Hold", type_flick: "Flicks", type_ladder: "Ladder", type_elevator: "Elevator", type_wave: "Wave", type_knack: "Knack", type_edging: "Edging", type_edge: "Edge no-hold", type_reverse: "Reverse", desc_standard: "{reps} reps · {hold}s hold{reverse}", desc_flick: "{reps} quick pulses", desc_ladder: "{reps} steps · {start}-{max}s", desc_elevator: "{reps} elevators · 4 floors", desc_wave: "{reps} anterior/posterior waves", desc_knack: "{reps} anticipatory contractions", desc_edging: "{reps} × {sec}s at ~50%", desc_edge: "{reps} brief squeezes · no hold", desc_reverse: "{reps} reverse Kegels", desc_reverse_suffix: " · reverse every {n}", arousal_toggle_label: "Do it with stimulation", arousal_toggle_on_hint: "Stop-Start cycle: stimulate yourself to the point of no return, then tap to start the Kegel @50%. Solo practice.", arousal_toggle_off_hint: "Dry mode: Kegel @50% runs on a timer, no arousal phase before it.", }, active: { paused: "Paused", tap_ponr: "I'm close · start Kegel", arousal_hint: "Build up to the PONR. Tap when close.", arousal_sub: "Your body sets the pace. The sooner you tap, the earlier the Kegel.", pause_h: "Remember", pause_no_glutes: "Don't squeeze glutes, thighs or abdomen.", pause_no_breath: "Exhale while contracting. No Valsalva.", pause_release: "Fully release between reps.", pause_tip_valsalva: "· No Valsalva (don't bear down)", pause_tip_no_glutes: "· Don't squeeze glutes or thighs", pause_tip_breath: "· Exhale on contraction · Inhale on release", resume: "Resume", skip_exercise: "Skip exercise", exit: "Exit", exit_confirm: "Exit the session?", eyes_closed: "Eyes-closed mode", eyes_closed_exit: "Exit eyes-closed mode", eyes_closed_short: "Exit blind mode", paused_tap_resume: "Paused · tap to resume", rep_short: "Rep", rep_of: "Rep {n} of {total}", reverse_inserted: "interspersed", reverse_label: "Reverse Kegel", intensity_push: "Push", intensity_aria: "Suggested intensity", intensity_caption: "Muscle squeeze percentage", aria_back: "Back", aria_pause: "Pause", aria_skip: "Skip", session_complete: "Session complete!", summary_title: "Summary", summary_back: "Back to home", summary_again: "Repeat routine", summary_repetitions: "Repetitions", summary_exercises: "Exercises", summary_duration: "Duration", summary_achievement: "Achievement", summary_streak_plus: "+1 day", summary_motivation: "Consistency beats volume. Keep the streak tomorrow.", summary_save_close: "Save and close", }, phase: { ready: "Get ready", inhale: "Inhale", exhale: "Exhale", contract: "Squeeze", hold: "Hold", release: "Release", rest: "Rest", reverse: "Push gently", peak: "Peak", plateau: "Plateau", "knack-trigger": "Cough without releasing", "knack-hold": "Hold without coughing", arousal: "Build up to PONR", }, engine: { push_gently_down: "Push gently down", relax_full: "Fully relax", release_slow: "Release slowly", descend_slow: "Lower slowly", ladder_step: "Step {n}", ladder_hold: "Step {n} · {sec}s", elevator_floor: "Floor {n} · {pct}%", elevator_up: "Up", elevator_peak: "Peak · hold", elevator_down: "Down · {pct}%", elevator_pause: "Pause", elevator_release_full: "Full release", wave_front: "Front ring", wave_back: "Back ring", wave_front_short: "Front", wave_back_short: "Back", knack_ready: "Ready to anticipate", knack_squeeze: "Squeeze!", knack_cough: "Cough {sec}s without releasing", knack_hold: "Hold {sec}s without coughing", recover: "Recover", squeeze_pct: "Squeeze at {pct}%", edge_hold: "Edge · {sec}s at {pct}%", edge_squeeze: "Squeeze firm · brief brake", flick_burst: "Fast flicks · {sec}s", flick_after: "Flicker · {sec}s keep arousal up", arousal_cue: "Build up to the PONR. Tap when close. Stimulate yourself or use a vibrator or toy up to 1 point before climax.", }, stats: { title: "Progress", subtitle: "Your evolution", aria_tests: "Tests", tab_activity: "Activity", tab_strength: "Strength", tab_sexual: "Sexual health", no_tests_h: "No tests yet", no_tests_p: "Measure your current strength in under a minute. Helps you see real progress over time.", take_test: "Take test", last_7d: "Last 7 days", history: "History", streak_current: "Current streak", reps_per_day_h: "REPS PER DAY", total_reps: "Total reps", average: "Average", empty_history: "You haven't completed any session yet.", hold_evolution: "Max hold evolution", flicks_evolution: "Flicks/10s evolution", ielt_log: "Log IELT", ehs_log: "Log EHS", cono_log: "Log cone weight", ielt_title: "Ejaculatory latency", ehs_title: "Erection hardness", cono_title: "Cone retained", ielt_record_h: "Ejaculatory latency (IELT)", ehs_record_h: "Erection hardness (EHS)", cono_record_h: "Retainable cone weight", ielt_subtitle: "Intravaginal ejaculatory latency in seconds. After a real encounter.", ehs_subtitle: "Erection Hardness Score. 1=tumescence · 2=hard but not penetrable · 3=penetrable · 4=maximum rigidity.", cono_subtitle: "Maximum vaginal cone weight you can hold while walking 15 min.", record_weight: "Log weight", latest_record: "latest record", latest_short: "latest", no_data: "No data yet", test_history: "Test history", latest: "Latest", new_test: "Take new test", }, profile: { header: "Profile", edit: "Edit", audience: "Audience", level: "Level", track: "Track", goals: "Goals", language: "Language", preferences: "Preferences", sound: "Sound", haptic: "Haptic vibration", volume: "Volume", tests_row: "Strength test", take_test_now: "Take test now", last_test: "Last test", days_ago: "{n} days ago", design: "Design", design_sub: "Theme and accent color", open_tweaks: "Open tweaks", reset: "Reset onboarding", reset_confirm: "Reset? You'll lose your level and initial test.", edit_title: "Edit profile", save: "Save", }, glossary: { title: "Glossary", header: "Glossary · {name}", }, create: { title: "New routine", name: "Name", name_ph: "e.g. My morning routine", track: "Track", level: "Level", exercises: "Exercises", reps: "Reps", min_short: "~ Min", save: "Save routine", need_name: "Give your routine a name", need_exercises: "Add at least one exercise", type_label: "Type", hold_sec: "Hold (s)", rest_sec: "Rest (s)", description_default: "Custom routine.", default_ex_name: "Contraction", default_ex_instruction: "Contract and release with control.", default_new_ex: "New exercise", btn_holds: "Holds", btn_flicks: "Flicks", btn_ladder: "Ladder", btn_elevator: "Elevator", btn_knack: "Knack", btn_edge: "Edge", btn_edge_no_hold: "Edge no-hold", btn_reverse: "Reverse", }, goals: { strength: "General strength", erection: "Improve erection", ielt: "Last longer (ejaculatory control)", edging: "Advanced sexual control / edging", incontinence: "Incontinence / leaks", postpartum: "Postpartum recovery", orgasmic: "Female sexual function (orgasm, Pompoir)", }, tracks: { "general-strength": { name: "General strength", blurb: "Base tone. Balance of slow fibers (endurance) + fast (reflex)." }, "male-sexual": { name: "Male sexual health", blurb: "Erection, stamina, ejaculatory control and edging. Based on MTCK + PRM." }, "incontinence-knack": { name: "Continence · The Knack", blurb: "Anticipatory reflex before coughing/sneezing. 8× symptomatic cure vs control." }, "female-postpartum-sexual": { name: "Postpartum and sexual function", blurb: "Reactivation, vaginal cones, Pompoir waves and mandatory reverse Kegels." }, }, }, // ============================================================ // ITALIANO // ============================================================ it: { locale_name: "Italiano", common: { back: "Indietro", continue: "Continua", next: "Avanti", cancel: "Annulla", save: "Salva", close: "Chiudi", ok: "OK", yes: "Sì", no: "No", skip: "Salta", start: "Inizia", repeat: "Ripeti", pause: "Pausa", resume: "Riprendi", stop: "Ferma", retry: "Riprova", finish: "Fine", beginner: "Principiante", intermediate: "Intermedio", advanced: "Avanzato", male: "Uomo", female: "Donna", all: "Entrambi", loading: "Caricamento…", error: "Errore", seconds_short: "s", minutes_short: "min", reps: "rip", day_rest: "Riposo", today: "Oggi", yesterday: "Ieri", days_ago: "{n} giorni fa", weekday_mon: "Lunedì", weekday_tue: "Martedì", weekday_wed: "Mercoledì", weekday_thu: "Giovedì", weekday_fri: "Venerdì", weekday_sat: "Sabato", weekday_sun: "Domenica", }, nav: { home: "Home", routines: "Routine", progress: "Progresso", profile: "Profilo" }, onboarding: { lang_eyebrow: "Lingua / Language", lang_title: "Scegli la tua lingua", lang_desc: "Puoi cambiarla in seguito dal profilo.", welcome: "Benvenuta / Benvenuto", audience_title: "Per chi sono le routine?", audience_desc: "Adattiamo l'anatomia e gli obiettivi. Non chiediamo dati personali.", step2: "Passo 2 di 4", step3: "Passo 3 di 4", step4: "Passo 4 di 4 · Prima di iniziare", goal_title: "Cosa vuoi migliorare?", goal_desc: "Scegli l'obiettivo principale. Adatteremo il piano all'evidenza clinica del caso.", test_title_guide: "Trova il tuo pavimento pelvico", test_title_running: "Misura la tua forza attuale", test_desc: "Tre mini-prove. Servono ad assegnarti il livello esatto e a vedere il tuo progresso reale nel tempo.", guide_intro: "Prima del test, assicurati di sapere quale muscolo stringere. È più facile di quanto sembri.", guide_what_h: "Cos'è il pavimento pelvico?", guide_what_female: "Un'amaca muscolare che sostiene vescica, utero e intestino. Fare un Kegel = chiudere e sollevare volontariamente i muscoli intorno alla vagina e all'ano.", guide_what_male: "Uno strato muscolare del perineo che sostiene gli organi pelvici. Fare un Kegel = chiudere l'ano e sollevare la base del pene.", guide_what_neutral: "Un'amaca muscolare tra pube e coccige che sostiene gli organi pelvici. Fare un Kegel = chiuderla e sollevarla volontariamente.", guide_locate_h: "Come localizzarlo", guide_locate_female_p1: "Immagina di **trattenere la pipì** e allo stesso tempo **trattenere un gas**. Quella contrazione interna —chiusura + sollevamento— è il tuo pavimento pelvico.", guide_locate_female_tip: "💡 **Verifica tattile:** inserisci un dito in vagina e stringi. Devi sentire una **chiusura delicata intorno al dito**, non una spinta verso fuori.", guide_locate_male_p1: "Immagina di **interrompere il getto della pipì** e allo stesso tempo **trattenere un gas**. Quella contrazione è il tuo pavimento pelvico.", guide_locate_male_tip: "💡 **Verifica visiva:** davanti allo specchio, contraendo bene **la base del pene si ritrae leggermente e i testicoli salgono**. È l'indicatore corretto.", guide_locate_neutral: "Immagina di trattenere la pipì e allo stesso tempo un gas. Quella contrazione interna —chiusura e sollevamento— è il pavimento pelvico.", guide_reverse_h: "Kegel inverso (rilassamento)", guide_reverse_p: "Imparare a **lasciar andare** è importante quanto stringere. Il Kegel inverso è il movimento opposto —aprire e spingere molto delicatamente verso il basso— e previene l'**ipertonia**: tensione cronica che causa dolore, disfunzione e blocca i progressi.", guide_reverse_female_p1: "Immagina di **aprire leggermente la vagina e l'ano** verso fuori, come lasciar uscire un gas leggero o avviare una piccola spinta. Movimento minimo, senza Valsalva né apnea.", guide_reverse_female_tip: "💡 **Verifica tattile:** con un dito in vagina, in un reverse senti una **apertura e discesa delicate**, non chiusura.", guide_reverse_male_p1: "Immagina di **lasciar uscire un gas leggero** senza sforzo addominale. Il perineo si allarga e la base del pene **scende leggermente**.", guide_reverse_male_tip: "💡 **Verifica visiva:** fatto bene **la base del pene scende e i testicoli NON si sollevano** —l'opposto di un Kegel.", guide_reverse_neutral: "Apri e spingi molto delicatamente verso il basso, come lasciar uscire un gas. Opposto del Kegel, senza Valsalva.", guide_errors_h: "Errori frequenti", guide_err_glutes: "Stringere glutei, cosce o addome.", guide_err_breath: "Trattenere il respiro o spingere in giù (Valsalva).", guide_err_pee: "Farlo durante la minzione reale (può causare infezioni).", guide_ok_close: "Chiusura + sollevamento interno, respirando normalmente.", guide_ok_pos: "Meglio seduto, sdraiato o in piedi rilassato per iniziare.", guide_practice_h: "Pratica prima del test", guide_practice_p: "Fai **3 contrazioni dolci di 2 secondi** con 4 secondi di pausa tra una e l'altra. Se senti la chiusura interna e nient'altro si muove, sei pronto.", guide_ready: "Capito, inizia il test", skip_test: "Salta test (assegna principiante)", results: "Risultati", max_hold: "Hold max", flicks_per_10s: "Flick/10s", mvc_short: "MVC", before_start_h: "Prima di iniziare", before_no_glutes: "Non stringere glutei né cosce.", before_exhale: "Espira mentre contrai.", before_release: "Rilasciare conta quanto stringere.", before_rest: "Giorno di riposo settimanale obbligatorio.", level_suggested_hint: "Suggerito dal test. Puoi cambiarlo se vuoi andare più piano o hai già esperienza.", level_chosen_hint: "Hai scelto {chosen} (suggerito: {suggested}).", }, test: { pill_hold: "1 / 3 · Tieni", pill_flicks: "2 / 3 · Flick", pill_mvc: "3 / 3 · Sensazione", hold_h: "Stringi e tieni", hold_desc: "Stringi più forte che puoi. Rilascia quando inizi a tremare o perdi qualità.", release: "Rilasciato", flicks_h: "Flick in 10 secondi", flicks_desc: "Tocca il pulsante ogni volta che stringi e rilasci completamente. Conta solo flick puliti.", flicks_tap: "Tocca qui ogni flick", flicks_remaining: "{s}s rimasti", flicks_done: "Tempo scaduto", mvc_h: "Quanto forte senti la contrazione?", mvc_desc: "1 = quasi niente, 10 = forza massima.", save_results: "Salva risultati", next_flicks: "Avanti: flick", next: "Avanti", title: "Test di forza", title_done: "Test completato", intro_title: "Misura la tua forza attuale", intro_desc: "Tre mini-prove in meno di 1 minuto. Servono ad assegnarti il livello giusto e a vedere il tuo progresso reale nel tempo.", intro_li1: "**Tieni il più a lungo possibile** — misureremo la durata della contrazione.", intro_li2: "**Flick in 10 secondi** — quanti impulsi completi fai.", intro_li3: "**Sensazione di forza** — scala soggettiva 1-10.", intro_start: "Inizia test", done_back: "Torna alla home", level_suggested: "Livello suggerito", mvc_subjective: "MVC soggettivo", max_hold: "Tenuta max", flicks_per_10s: "Flick/10s", mvc_short: "MVC", }, home: { greeting: "Ciao", rest_day_eyebrow: "Giorno di riposo", rest_day_title: "Anche il pavimento pelvico riposa", rest_day_desc: "Il riposo fa parte del protocollo. Senza, compare l'ipertonia. Torna domani.", view_catalog: "Vedi catalogo", streak: "Serie", sessions: "Sessioni", this_week: "Questa sett.", days: "giorni", total: "totale", measure_baseline: "Misura la tua forza attuale", retest_monthly: "Re-test mensile", mini_tests_short: "3 mini-prove, < 1 minuto", recommended: "Consigliate per il tuo track", view_all: "Vedi tutte", progression_ready_h: "Pronto a salire di livello!", progression_ready_p: "I tuoi test superano le soglie del livello successivo.", progression_yes: "Passa a {level}", progression_later: "Più tardi", today_routine: "Routine di oggi", start_now: "Inizia ora", last_session: "Ultima sessione", history_link: "Cronologia", exercises_short: "esercizi", repetitions: "ripetizioni", }, catalog: { title: "Catalogo", header: "Routine", available: "{n} disponibili", chip_all: "Tutti", all_levels: "Tutti i livelli", mine_badge: "Mia", confirm_delete: "Eliminare la routine?", delete_aria: "Elimina", empty: "Nessuna routine con questo filtro.", all_tracks: "Tutti i track", includes_reverse: "Include reverse", no_results: "Nessuna routine per questa combinazione.", create_routine: "Crea routine", }, detail: { header: "Dettaglio", duration: "Durata", exercises: "Esercizi", reps: "Rip", concepts: "Concetti", full_glossary: "Vedi glossario completo della routine ({n})", start_routine: "Inizia routine", not_found: "Routine non trovata.", type_hold: "Hold", type_flick: "Flick", type_ladder: "Scala", type_elevator: "Elevator", type_wave: "Onda", type_knack: "Knack", type_edging: "Edging", type_edge: "Edge senza hold", type_reverse: "Reverse", desc_standard: "{reps} rip · {hold}s tenuta{reverse}", desc_flick: "{reps} impulsi rapidi", desc_ladder: "{reps} gradini · {start}-{max}s", desc_elevator: "{reps} elevator · 4 piani", desc_wave: "{reps} onde anteriore/posteriore", desc_knack: "{reps} contrazioni anticipatorie", desc_edging: "{reps} × {sec}s al ~50%", desc_edge: "{reps} squeeze brevi · senza hold", desc_reverse: "{reps} Kegel inversi", desc_reverse_suffix: " · reverse ogni {n}", arousal_toggle_label: "Farlo con stimolazione", arousal_toggle_on_hint: "Ciclo Stop-Start: ti stimoli fino al punto di non ritorno e tocchi per avviare il Kegel @50%. Pratica solitaria.", arousal_toggle_off_hint: "Modalità asciutta: il Kegel @50% va a tempo, senza fase di eccitazione prima.", }, active: { paused: "In pausa", tap_ponr: "Sono vicino · avvia Kegel", arousal_hint: "Sali fino al PONR. Tocca quando sei vicino.", arousal_sub: "Il tuo corpo detta il ritmo. Prima tocchi, prima parte il Kegel.", pause_h: "Ricorda", pause_no_glutes: "Non stringere glutei, cosce o addome.", pause_no_breath: "Espira mentre contrai. Niente Valsalva.", pause_release: "Rilascia completamente tra le ripetizioni.", pause_tip_valsalva: "· Niente Valsalva (non spingere in giù)", pause_tip_no_glutes: "· Non stringere glutei né cosce", pause_tip_breath: "· Espira contraendo · Inspira rilassando", resume: "Riprendi", skip_exercise: "Salta esercizio", exit: "Esci", exit_confirm: "Uscire dalla sessione?", eyes_closed: "Modalità occhi chiusi", eyes_closed_exit: "Esci dalla modalità occhi chiusi", eyes_closed_short: "Esci modalità cieca", paused_tap_resume: "In pausa · tocca per riprendere", rep_short: "Rip", rep_of: "Rip {n} di {total}", reverse_inserted: "intercalata", reverse_label: "Kegel inverso", intensity_push: "Spinta", intensity_aria: "Intensità suggerita", intensity_caption: "Percentuale di stretta del muscolo", aria_back: "Indietro", aria_pause: "Pausa", aria_skip: "Salta", session_complete: "Sessione completata!", summary_title: "Riepilogo", summary_back: "Torna alla home", summary_again: "Ripeti routine", summary_repetitions: "Ripetizioni", summary_exercises: "Esercizi", summary_duration: "Durata", summary_achievement: "Traguardo", summary_streak_plus: "+1 giorno", summary_motivation: "La costanza batte il volume. Mantieni la serie domani.", summary_save_close: "Salva e chiudi", }, phase: { ready: "Preparati", inhale: "Inspira", exhale: "Espira", contract: "Stringi", hold: "Tieni", release: "Rilascia", rest: "Riposa", reverse: "Spingi piano", peak: "Picco", plateau: "Plateau", "knack-trigger": "Tossisci senza mollare", "knack-hold": "Tieni senza tossire", arousal: "Sali al PONR", }, engine: { push_gently_down: "Spingi piano verso il basso", relax_full: "Rilassa completamente", release_slow: "Rilascia lento", descend_slow: "Scendi piano", ladder_step: "Gradino {n}", ladder_hold: "Gradino {n} · {sec}s", elevator_floor: "Piano {n} · {pct}%", elevator_up: "Sali", elevator_peak: "Picco · tieni", elevator_down: "Scendi · {pct}%", elevator_pause: "Pausa", elevator_release_full: "Rilascio totale", wave_front: "Anello anteriore", wave_back: "Anello posteriore", wave_front_short: "Anteriore", wave_back_short: "Posteriore", knack_ready: "Pronto ad anticipare", knack_squeeze: "Stringi!", knack_cough: "Tossisci {sec}s senza mollare", knack_hold: "Tienilo {sec}s senza tossire", recover: "Recupera", squeeze_pct: "Stringi al {pct}%", edge_hold: "Edge · {sec}s al {pct}%", edge_squeeze: "Stringi forte · freno breve", flick_burst: "Flick rapidi · {sec}s", flick_after: "Flicker · {sec}s mantieni l'arousal", arousal_cue: "Sali fino al PONR. Tocca quando sei vicino. Stimolati da solo/a o con un vibratore o sex toy fino a 1 punto prima del climax.", }, stats: { title: "Progresso", subtitle: "La tua evoluzione", aria_tests: "Test", tab_activity: "Attività", tab_strength: "Forza", tab_sexual: "Salute sessuale", no_tests_h: "Nessun test ancora", no_tests_p: "Misura la tua forza attuale in meno di un minuto. Ti aiuta a vedere progresso reale nel tempo.", take_test: "Fai il test", last_7d: "Ultimi 7 giorni", history: "Cronologia", streak_current: "Serie attuale", reps_per_day_h: "RIPETIZIONI AL GIORNO", total_reps: "Totale rip", average: "Media", empty_history: "Non hai ancora completato alcuna sessione.", hold_evolution: "Evoluzione hold max", flicks_evolution: "Evoluzione flick/10s", ielt_log: "Registra IELT", ehs_log: "Registra EHS", cono_log: "Registra peso del cono", ielt_title: "Latenza eiaculatoria", ehs_title: "Durezza dell'erezione", cono_title: "Cono trattenuto", ielt_record_h: "Latenza eiaculatoria (IELT)", ehs_record_h: "Durezza erezione (EHS)", cono_record_h: "Peso cono trattenibile", ielt_subtitle: "Latenza eiaculatoria intravaginale in secondi. Dopo un incontro reale.", ehs_subtitle: "Erection Hardness Score. 1=tumescenza · 2=duro ma non penetrabile · 3=penetrabile · 4=massima rigidità.", cono_subtitle: "Peso massimo del cono vaginale trattenibile camminando 15 min.", record_weight: "Registra peso", latest_record: "ultimo registro", latest_short: "ultimo", no_data: "Nessun dato", test_history: "Cronologia test", latest: "Ultimo", new_test: "Nuovo test", }, profile: { header: "Profilo", edit: "Modifica", audience: "Pubblico", level: "Livello", track: "Track", goals: "Obiettivi", language: "Lingua", preferences: "Preferenze", sound: "Suono", haptic: "Vibrazione aptica", volume: "Volume", tests_row: "Test di forza", take_test_now: "Fai test ora", last_test: "Ultimo test", days_ago: "{n} giorni fa", design: "Design", design_sub: "Tema e colore d'accento", open_tweaks: "Apri tweak", reset: "Ripristina onboarding", reset_confirm: "Ripristinare? Perderai livello e test iniziale.", edit_title: "Modifica profilo", save: "Salva", }, glossary: { title: "Glossario", header: "Glossario · {name}", }, create: { title: "Nuova routine", name: "Nome", name_ph: "Es. La mia routine mattutina", track: "Track", level: "Livello", exercises: "Esercizi", reps: "Rip", min_short: "~ Min", save: "Salva routine", need_name: "Dai un nome alla tua routine", need_exercises: "Aggiungi almeno un esercizio", type_label: "Tipo", hold_sec: "Hold (s)", rest_sec: "Rest (s)", description_default: "Routine personalizzata.", default_ex_name: "Contrazione", default_ex_instruction: "Contrai e rilascia con controllo.", default_new_ex: "Nuovo esercizio", btn_holds: "Hold", btn_flicks: "Flick", btn_ladder: "Scala", btn_elevator: "Elevator", btn_knack: "Knack", btn_edge: "Edge", btn_edge_no_hold: "Edge senza hold", btn_reverse: "Reverse", }, goals: { strength: "Forza generale", erection: "Migliorare l'erezione", ielt: "Durare di più (controllo eiaculatorio)", edging: "Controllo sessuale avanzato / edging", incontinence: "Incontinenza / perdite", postpartum: "Recupero post-parto", orgasmic: "Funzione sessuale femminile (orgasmo, Pompoir)", }, tracks: { "general-strength": { name: "Forza generale", blurb: "Tono di base. Equilibrio fibre lente (resistenza) + veloci (riflesso)." }, "male-sexual": { name: "Salute sessuale maschile", blurb: "Erezione, durata, controllo eiaculatorio ed edging. Basato su MTCK + PRM." }, "incontinence-knack": { name: "Continenza · The Knack", blurb: "Riflesso anticipatorio prima di tossire/starnutire. 8× cura sintomatica vs controllo." }, "female-postpartum-sexual": { name: "Post-parto e funzione sessuale", blurb: "Riattivazione, coni vaginali, onde Pompoir e reverse Kegel obbligatori." }, }, }, // ============================================================ // DEUTSCH // ============================================================ de: { locale_name: "Deutsch", common: { back: "Zurück", continue: "Weiter", next: "Weiter", cancel: "Abbrechen", save: "Speichern", close: "Schließen", ok: "OK", yes: "Ja", no: "Nein", skip: "Überspringen", start: "Start", repeat: "Wiederholen", pause: "Pause", resume: "Fortsetzen", stop: "Stopp", retry: "Erneut", finish: "Fertig", beginner: "Anfänger", intermediate: "Mittel", advanced: "Fortgeschritten", male: "Mann", female: "Frau", all: "Beide", loading: "Lädt…", error: "Fehler", seconds_short: "s", minutes_short: "Min", reps: "Wdh", day_rest: "Pause", today: "Heute", yesterday: "Gestern", days_ago: "vor {n} Tagen", weekday_mon: "Montag", weekday_tue: "Dienstag", weekday_wed: "Mittwoch", weekday_thu: "Donnerstag", weekday_fri: "Freitag", weekday_sat: "Samstag", weekday_sun: "Sonntag", }, nav: { home: "Start", routines: "Routinen", progress: "Fortschritt", profile: "Profil" }, onboarding: { lang_eyebrow: "Sprache / Language", lang_title: "Wähle deine Sprache", lang_desc: "Du kannst sie später im Profil ändern.", welcome: "Willkommen", audience_title: "Für wen sind die Routinen?", audience_desc: "Wir passen Anatomie und Ziele an. Wir fragen keine persönlichen Daten ab.", step2: "Schritt 2 von 4", step3: "Schritt 3 von 4", step4: "Schritt 4 von 4 · Vor dem Start", goal_title: "Was möchtest du verbessern?", goal_desc: "Wähle dein Hauptziel. Wir passen den Plan an die klinische Evidenz an.", test_title_guide: "Finde deinen Beckenboden", test_title_running: "Miss deine aktuelle Kraft", test_desc: "Drei Mini-Tests. Sie bestimmen dein genaues Niveau und zeigen echten Fortschritt über die Zeit.", guide_intro: "Stelle vor dem Test sicher, welchen Muskel du anspannst. Es ist einfacher als es aussieht.", guide_what_h: "Was ist der Beckenboden?", guide_what_female: "Eine Muskelhängematte, die Blase, Gebärmutter und Darm trägt. Ein Kegel = bewusst die Muskeln um Vagina und Anus schließen und heben.", guide_what_male: "Eine Muskelschicht des Damms, die die Beckenorgane trägt. Ein Kegel = den Anus schließen und die Penisbasis heben.", guide_what_neutral: "Eine Muskelhängematte zwischen Schambein und Steißbein, die die Beckenorgane trägt. Ein Kegel = sie bewusst schließen und heben.", guide_locate_h: "So findest du ihn", guide_locate_female_p1: "Stell dir vor, du **hältst den Harndrang zurück** und gleichzeitig **einen Furz**. Diese innere Kontraktion —Schließen + Heben— ist dein Beckenboden.", guide_locate_female_tip: "💡 **Tastprüfung:** führe einen Finger in die Vagina ein und drücke. Du solltest ein **sanftes Schließen um den Finger** spüren, kein Drücken nach außen.", guide_locate_male_p1: "Stell dir vor, du **stoppst den Harnstrahl** und gleichzeitig **hältst einen Furz zurück**. Diese Kontraktion ist dein Beckenboden.", guide_locate_male_tip: "💡 **Sichtprüfung:** vor dem Spiegel zieht sich beim korrekten Anspannen **die Penisbasis leicht zurück und die Hoden heben sich**. Das ist der richtige Hinweis.", guide_locate_neutral: "Stell dir vor, du hältst den Harndrang und gleichzeitig einen Furz zurück. Diese innere Kontraktion —Schließen und Heben— ist der Beckenboden.", guide_reverse_h: "Reverse Kegel (Entspannung)", guide_reverse_p: "**Loslassen** ist genauso wichtig wie Anspannen. Der Reverse Kegel ist die Gegenbewegung —öffnen und sehr sanft nach unten drücken— und verhindert **Hypertonie**: chronische Spannung, die Schmerzen, Dysfunktion und Fortschrittsblockaden verursacht.", guide_reverse_female_p1: "Stell dir vor, du **öffnest Vagina und Anus leicht nach außen**, als ließest du sanft Luft entweichen oder beginnst mit einem ganz leichten Drücken. Minimale Bewegung, ohne Valsalva, ohne Luftanhalten.", guide_reverse_female_tip: "💡 **Tastprüfung:** mit einem Finger in der Vagina spürst du beim Reverse ein **sanftes Öffnen und Absinken**, kein Schließen.", guide_reverse_male_p1: "Stell dir vor, du **lässt einen sanften Furz ab** ohne Bauchanspannung. Der Damm weitet sich und die Penisbasis **senkt sich leicht ab**.", guide_reverse_male_tip: "💡 **Sichtprüfung:** richtig gemacht **senkt sich die Penisbasis und die Hoden heben sich NICHT** —Gegenteil eines Kegels.", guide_reverse_neutral: "Öffne und drücke sehr sanft nach unten, als ließest du Luft entweichen. Gegenteil des Kegels, ohne Valsalva.", guide_errors_h: "Häufige Fehler", guide_err_glutes: "Gesäß, Oberschenkel oder Bauch anspannen.", guide_err_breath: "Luft anhalten oder nach unten pressen (Valsalva).", guide_err_pee: "Beim echten Wasserlassen üben (kann Infektionen verursachen).", guide_ok_close: "Schließen + inneres Heben, normal atmen.", guide_ok_pos: "Am besten sitzend, liegend oder entspannt stehend zum Start.", guide_practice_h: "Vor dem Test üben", guide_practice_p: "Mache **3 sanfte 2-Sekunden-Kontraktionen** mit 4 Sekunden Pause dazwischen. Wenn du das innere Schließen spürst und sonst nichts, bist du bereit.", guide_ready: "Verstanden, Test starten", skip_test: "Test überspringen (Anfänger)", results: "Ergebnisse", max_hold: "Max Hold", flicks_per_10s: "Flicks/10s", mvc_short: "MVC", before_start_h: "Bevor du startest", before_no_glutes: "Spanne kein Gesäß oder Oberschenkel an.", before_exhale: "Beim Anspannen ausatmen.", before_release: "Entspannen ist genauso wichtig wie anspannen.", before_rest: "Verpflichtender wöchentlicher Ruhetag.", level_suggested_hint: "Vom Test vorgeschlagen. Du kannst es ändern, wenn du langsamer machen willst oder schon Erfahrung hast.", level_chosen_hint: "Du hast {chosen} gewählt (vorgeschlagen: {suggested}).", }, test: { pill_hold: "1 / 3 · Halten", pill_flicks: "2 / 3 · Flicks", pill_mvc: "3 / 3 · Gefühl", hold_h: "Anspannen und halten", hold_desc: "Spanne so stark wie möglich an. Lass los, wenn du anfängst zu zittern oder Qualität verlierst.", release: "Losgelassen", flicks_h: "Flicks in 10 Sekunden", flicks_desc: "Tippe bei jedem vollständigen Anspannen und Loslassen. Nur saubere Flicks zählen.", flicks_tap: "Hier pro Flick tippen", flicks_remaining: "{s}s übrig", flicks_done: "Zeit abgelaufen", mvc_h: "Wie stark fühlt sich die Kontraktion an?", mvc_desc: "1 = kaum etwas, 10 = maximale Kraft.", save_results: "Ergebnisse speichern", next_flicks: "Weiter: Flicks", next: "Weiter", title: "Krafttest", title_done: "Test abgeschlossen", intro_title: "Miss deine aktuelle Kraft", intro_desc: "Drei Mini-Tests in unter 1 Minute. Sie bestimmen dein korrektes Niveau und zeigen echten Fortschritt.", intro_li1: "**So lange wie möglich halten** — wir messen die Dauer der Kontraktion.", intro_li2: "**Flicks in 10 Sekunden** — wie viele vollständige Pulse du machst.", intro_li3: "**Kraftgefühl** — subjektive Skala 1-10.", intro_start: "Test starten", done_back: "Zurück zur Startseite", level_suggested: "Empfohlenes Niveau", mvc_subjective: "Subjektives MVC", max_hold: "Max. Halt", flicks_per_10s: "Flicks/10s", mvc_short: "MVC", }, home: { greeting: "Hallo", rest_day_eyebrow: "Ruhetag", rest_day_title: "Auch dein Beckenboden ruht", rest_day_desc: "Ruhe gehört zum Protokoll. Ohne sie entsteht Hypertonie. Komm morgen wieder.", view_catalog: "Katalog ansehen", streak: "Serie", sessions: "Sitzungen", this_week: "Diese Wo.", days: "Tage", total: "gesamt", measure_baseline: "Miss deine aktuelle Kraft", retest_monthly: "Monatlicher Re-Test", mini_tests_short: "3 Mini-Tests, < 1 Minute", recommended: "Empfohlen für deinen Track", view_all: "Alle ansehen", progression_ready_h: "Bereit für das nächste Niveau!", progression_ready_p: "Deine Tests übertreffen die Schwellen des nächsten Niveaus.", progression_yes: "Auf {level} wechseln", progression_later: "Später", today_routine: "Heutige Routine", start_now: "Jetzt starten", last_session: "Letzte Sitzung", history_link: "Verlauf", exercises_short: "Übungen", repetitions: "Wiederholungen", }, catalog: { title: "Katalog", header: "Routinen", available: "{n} verfügbar", chip_all: "Alle", all_levels: "Alle Niveaus", mine_badge: "Eigene", confirm_delete: "Routine löschen?", delete_aria: "Löschen", empty: "Keine Routinen mit diesem Filter.", all_tracks: "Alle Tracks", includes_reverse: "Mit Reverse", no_results: "Keine Routinen für diese Kombination.", create_routine: "Routine erstellen", }, detail: { header: "Detail", duration: "Dauer", exercises: "Übungen", reps: "Wdh", concepts: "Konzepte", full_glossary: "Vollständiges Routine-Glossar ansehen ({n})", start_routine: "Routine starten", not_found: "Routine nicht gefunden.", type_hold: "Hold", type_flick: "Flicks", type_ladder: "Leiter", type_elevator: "Elevator", type_wave: "Welle", type_knack: "Knack", type_edging: "Edging", type_edge: "Edge ohne Halten", type_reverse: "Reverse", desc_standard: "{reps} Wdh. · {hold}s Halten{reverse}", desc_flick: "{reps} schnelle Pulse", desc_ladder: "{reps} Stufen · {start}-{max}s", desc_elevator: "{reps} Elevator · 4 Stockwerke", desc_wave: "{reps} Wellen vorne/hinten", desc_knack: "{reps} antizipatorische Kontraktionen", desc_edging: "{reps} × {sec}s bei ~50%", desc_edge: "{reps} kurze Squeezes · ohne Halten", desc_reverse: "{reps} Reverse-Kegels", desc_reverse_suffix: " · Reverse alle {n}", arousal_toggle_label: "Mit Stimulation durchführen", arousal_toggle_on_hint: "Stop-Start-Zyklus: stimuliere dich bis zum Point of no Return und tippe, um den Kegel @50% zu starten. Solo-Praxis.", arousal_toggle_off_hint: "Trockenmodus: der Kegel @50% läuft nach Uhr, ohne vorherige Erregungsphase.", }, active: { paused: "Pausiert", tap_ponr: "Bin nahe · Kegel starten", arousal_hint: "Steigere bis zum PONR. Tippe, wenn du nahe bist.", arousal_sub: "Dein Körper gibt das Tempo vor. Je früher du tippst, desto früher der Kegel.", pause_h: "Denk dran", pause_no_glutes: "Spanne weder Gesäß, Oberschenkel noch Bauch an.", pause_no_breath: "Beim Anspannen ausatmen. Kein Valsalva.", pause_release: "Zwischen den Wiederholungen vollständig entspannen.", pause_tip_valsalva: "· Kein Valsalva (nicht nach unten drücken)", pause_tip_no_glutes: "· Weder Gesäß noch Oberschenkel anspannen", pause_tip_breath: "· Beim Anspannen ausatmen · Beim Loslassen einatmen", resume: "Fortsetzen", skip_exercise: "Übung überspringen", exit: "Beenden", exit_confirm: "Sitzung verlassen?", eyes_closed: "Augen-zu-Modus", eyes_closed_exit: "Augen-zu-Modus verlassen", eyes_closed_short: "Blindmodus verlassen", paused_tap_resume: "Pausiert · tippe zum Fortsetzen", rep_short: "Wdh", rep_of: "Wdh {n} von {total}", reverse_inserted: "eingeschoben", reverse_label: "Reverse Kegel", intensity_push: "Druck", intensity_aria: "Empfohlene Intensität", intensity_caption: "Anspannungsprozent des Muskels", aria_back: "Zurück", aria_pause: "Pause", aria_skip: "Überspringen", session_complete: "Sitzung abgeschlossen!", summary_title: "Zusammenfassung", summary_back: "Zurück zur Startseite", summary_again: "Routine wiederholen", summary_repetitions: "Wiederholungen", summary_exercises: "Übungen", summary_duration: "Dauer", summary_achievement: "Erfolg", summary_streak_plus: "+1 Tag", summary_motivation: "Beständigkeit schlägt Volumen. Halte morgen die Serie.", summary_save_close: "Speichern und schließen", }, phase: { ready: "Bereit", inhale: "Einatmen", exhale: "Ausatmen", contract: "Anspannen", hold: "Halten", release: "Loslassen", rest: "Ruhe", reverse: "Sanft drücken", peak: "Spitze", plateau: "Plateau", "knack-trigger": "Husten ohne loszulassen", "knack-hold": "Halten ohne husten", arousal: "Bis zum PONR steigern", }, engine: { push_gently_down: "Sanft nach unten drücken", relax_full: "Vollständig entspannen", release_slow: "Langsam loslassen", descend_slow: "Langsam absenken", ladder_step: "Stufe {n}", ladder_hold: "Stufe {n} · {sec}s", elevator_floor: "Etage {n} · {pct}%", elevator_up: "Aufwärts", elevator_peak: "Spitze · halten", elevator_down: "Abwärts · {pct}%", elevator_pause: "Pause", elevator_release_full: "Vollständig loslassen", wave_front: "Vorderer Ring", wave_back: "Hinterer Ring", wave_front_short: "Vorne", wave_back_short: "Hinten", knack_ready: "Bereit zum Antizipieren", knack_squeeze: "Anspannen!", knack_cough: "{sec}s husten ohne loszulassen", knack_hold: "{sec}s halten ohne husten", recover: "Erholen", squeeze_pct: "Bei {pct}% anspannen", edge_hold: "Edge · {sec}s bei {pct}%", edge_squeeze: "Fest anspannen · kurze Bremse", flick_burst: "Schnelle Flicks · {sec}s", flick_after: "Flicker · {sec}s Erregung halten", arousal_cue: "Steigere bis zum PONR. Tippe, wenn du nahe bist. Stimuliere dich selbst oder mit einem Vibrator oder Sextoy bis 1 Punkt vor dem Höhepunkt.", }, stats: { title: "Fortschritt", subtitle: "Deine Entwicklung", aria_tests: "Tests", tab_activity: "Aktivität", tab_strength: "Kraft", tab_sexual: "Sexuelle Gesundheit", no_tests_h: "Noch keine Tests", no_tests_p: "Miss deine aktuelle Kraft in unter einer Minute. Hilft dir, echten Fortschritt zu sehen.", take_test: "Test machen", last_7d: "Letzte 7 Tage", history: "Verlauf", streak_current: "Aktuelle Serie", reps_per_day_h: "WIEDERHOLUNGEN PRO TAG", total_reps: "Wdh. gesamt", average: "Durchschnitt", empty_history: "Du hast noch keine Sitzung abgeschlossen.", hold_evolution: "Max-Hold-Verlauf", flicks_evolution: "Flicks/10s-Verlauf", ielt_log: "IELT eintragen", ehs_log: "EHS eintragen", cono_log: "Kegelgewicht eintragen", ielt_title: "Ejakulationslatenz", ehs_title: "Erektionshärte", cono_title: "Gehaltener Kegel", ielt_record_h: "Ejakulationslatenz (IELT)", ehs_record_h: "Erektionshärte (EHS)", cono_record_h: "Haltbares Kegel-Gewicht", ielt_subtitle: "Intravaginale Ejakulationslatenz in Sekunden. Nach echtem Geschlechtsverkehr.", ehs_subtitle: "Erection Hardness Score. 1=Schwellung · 2=hart, nicht penetrierbar · 3=penetrierbar · 4=maximale Steifheit.", cono_subtitle: "Maximales Vaginalkegel-Gewicht, das du beim 15-min-Gehen halten kannst.", record_weight: "Gewicht eintragen", latest_record: "letzter Eintrag", latest_short: "zuletzt", no_data: "Noch keine Daten", test_history: "Testverlauf", latest: "Neuester", new_test: "Neuer Test", }, profile: { header: "Profil", edit: "Bearbeiten", audience: "Zielgruppe", level: "Niveau", track: "Track", goals: "Ziele", language: "Sprache", preferences: "Einstellungen", sound: "Ton", haptic: "Haptische Vibration", volume: "Lautstärke", tests_row: "Krafttest", take_test_now: "Jetzt Test machen", last_test: "Letzter Test", days_ago: "vor {n} Tagen", design: "Design", design_sub: "Theme und Akzentfarbe", open_tweaks: "Tweaks öffnen", reset: "Onboarding zurücksetzen", reset_confirm: "Zurücksetzen? Du verlierst Niveau und Eingangstest.", edit_title: "Profil bearbeiten", save: "Speichern", }, glossary: { title: "Glossar", header: "Glossar · {name}", }, create: { title: "Neue Routine", name: "Name", name_ph: "z.B. Meine Morgenroutine", track: "Track", level: "Niveau", exercises: "Übungen", reps: "Wdh", min_short: "~ Min", save: "Routine speichern", need_name: "Gib deiner Routine einen Namen", need_exercises: "Füge mindestens eine Übung hinzu", type_label: "Typ", hold_sec: "Halten (s)", rest_sec: "Pause (s)", description_default: "Eigene Routine.", default_ex_name: "Kontraktion", default_ex_instruction: "Anspannen und kontrolliert loslassen.", default_new_ex: "Neue Übung", btn_holds: "Holds", btn_flicks: "Flicks", btn_ladder: "Leiter", btn_elevator: "Elevator", btn_knack: "Knack", btn_edge: "Edge", btn_edge_no_hold: "Edge ohne Halten", btn_reverse: "Reverse", }, goals: { strength: "Allgemeine Kraft", erection: "Erektion verbessern", ielt: "Länger durchhalten (Ejakulationskontrolle)", edging: "Fortgeschrittene sexuelle Kontrolle / Edging", incontinence: "Inkontinenz / Tröpfeln", postpartum: "Postpartum-Erholung", orgasmic: "Weibliche sexuelle Funktion (Orgasmus, Pompoir)", }, tracks: { "general-strength": { name: "Allgemeine Kraft", blurb: "Grundton. Balance langsame Fasern (Ausdauer) + schnelle (Reflex)." }, "male-sexual": { name: "Männliche sexuelle Gesundheit", blurb: "Erektion, Ausdauer, Ejakulationskontrolle und Edging. Basiert auf MTCK + PRM." }, "incontinence-knack": { name: "Kontinenz · The Knack", blurb: "Antizipationsreflex vor Husten/Niesen. 8× symptomatische Heilung vs Kontrolle." }, "female-postpartum-sexual": { name: "Postpartum und sexuelle Funktion", blurb: "Reaktivierung, Vaginalkegel, Pompoir-Wellen und obligatorische Reverse Kegels." }, }, }, // ============================================================ // FRANÇAIS // ============================================================ fr: { locale_name: "Français", common: { back: "Retour", continue: "Continuer", next: "Suivant", cancel: "Annuler", save: "Enregistrer", close: "Fermer", ok: "OK", yes: "Oui", no: "Non", skip: "Passer", start: "Commencer", repeat: "Répéter", pause: "Pause", resume: "Reprendre", stop: "Stop", retry: "Réessayer", finish: "Terminer", beginner: "Débutant", intermediate: "Intermédiaire", advanced: "Avancé", male: "Homme", female: "Femme", all: "Les deux", loading: "Chargement…", error: "Erreur", seconds_short: "s", minutes_short: "min", reps: "rép", day_rest: "Repos", today: "Aujourd'hui", yesterday: "Hier", days_ago: "il y a {n} jours", weekday_mon: "Lundi", weekday_tue: "Mardi", weekday_wed: "Mercredi", weekday_thu: "Jeudi", weekday_fri: "Vendredi", weekday_sat: "Samedi", weekday_sun: "Dimanche", }, nav: { home: "Accueil", routines: "Routines", progress: "Progrès", profile: "Profil" }, onboarding: { lang_eyebrow: "Langue / Language", lang_title: "Choisis ta langue", lang_desc: "Tu peux la changer plus tard depuis ton profil.", welcome: "Bienvenue", audience_title: "Pour qui sont les routines ?", audience_desc: "Nous adaptons l'anatomie et les objectifs. Pas de données personnelles.", step2: "Étape 2 sur 4", step3: "Étape 3 sur 4", step4: "Étape 4 sur 4 · Avant de commencer", goal_title: "Que veux-tu améliorer ?", goal_desc: "Choisis ton objectif principal. Nous adapterons ton plan à l'évidence clinique.", test_title_guide: "Trouve ton plancher pelvien", test_title_running: "Mesure ta force actuelle", test_desc: "Trois mini-tests. Ils déterminent ton niveau exact et te font voir ton vrai progrès dans le temps.", guide_intro: "Avant le test, assure-toi de savoir quel muscle serrer. C'est plus simple qu'il n'y paraît.", guide_what_h: "Qu'est-ce que le plancher pelvien ?", guide_what_female: "Un hamac musculaire qui soutient vessie, utérus et intestin. Faire un Kegel = fermer et soulever volontairement les muscles autour du vagin et de l'anus.", guide_what_male: "Une couche musculaire du périnée qui soutient les organes pelviens. Faire un Kegel = fermer l'anus et soulever la base du pénis.", guide_what_neutral: "Un hamac musculaire entre le pubis et le coccyx soutenant les organes pelviens. Faire un Kegel = le fermer et le soulever volontairement.", guide_locate_h: "Comment le localiser", guide_locate_female_p1: "Imagine que tu **retiens l'envie d'uriner** et en même temps **un gaz**. Cette contraction interne —fermer + soulever— c'est ton plancher pelvien.", guide_locate_female_tip: "💡 **Vérification tactile :** insère un doigt dans le vagin et serre. Tu dois sentir une **fermeture douce autour du doigt**, pas une poussée vers l'extérieur.", guide_locate_male_p1: "Imagine que tu **coupes le jet en urinant** et en même temps **retiens un gaz**. Cette contraction est ton plancher pelvien.", guide_locate_male_tip: "💡 **Vérification visuelle :** face au miroir, en contractant correctement **la base du pénis recule légèrement et les testicules remontent**. C'est le bon repère.", guide_locate_neutral: "Imagine retenir l'envie d'uriner et un gaz en même temps. Cette contraction interne —fermer et soulever— c'est le plancher pelvien.", guide_reverse_h: "Kegel inverse (relâchement)", guide_reverse_p: "Apprendre à **relâcher** compte autant que serrer. Le Kegel inverse est le mouvement opposé —ouvrir et pousser très doucement vers le bas— et prévient l'**hypertonie** : tension chronique qui provoque douleur, dysfonction et bloque le progrès.", guide_reverse_female_p1: "Imagine **ouvrir légèrement le vagin et l'anus** vers l'extérieur, comme laisser sortir un gaz doux ou amorcer une très légère poussée. Mouvement minimal, sans Valsalva ni apnée.", guide_reverse_female_tip: "💡 **Vérification tactile :** avec un doigt dans le vagin, en reverse tu sens une **ouverture et descente douces**, pas une fermeture.", guide_reverse_male_p1: "Imagine **laisser sortir un gaz doux** sans effort abdominal. Le périnée s'élargit et la base du pénis **descend légèrement**.", guide_reverse_male_tip: "💡 **Vérification visuelle :** bien fait **la base du pénis descend et les testicules ne montent PAS** —l'inverse d'un Kegel.", guide_reverse_neutral: "Ouvre et pousse très doucement vers le bas, comme laisser sortir un gaz. Inverse du Kegel, sans Valsalva.", guide_errors_h: "Erreurs fréquentes", guide_err_glutes: "Serrer fessiers, cuisses ou abdomen.", guide_err_breath: "Bloquer la respiration ou pousser vers le bas (Valsalva).", guide_err_pee: "Le faire pendant la miction réelle (peut causer des infections).", guide_ok_close: "Fermer + soulever en interne, en respirant normalement.", guide_ok_pos: "Mieux assis, allongé ou debout détendu pour commencer.", guide_practice_h: "Pratique avant le test", guide_practice_p: "Fais **3 contractions douces de 2 secondes** avec 4 secondes de repos entre chacune. Si tu sens la fermeture interne et rien d'autre ne bouge, tu es prêt.", guide_ready: "Compris, commencer le test", skip_test: "Passer le test (assigne débutant)", results: "Résultats", max_hold: "Hold max", flicks_per_10s: "Flicks/10s", mvc_short: "MVC", before_start_h: "Avant de commencer", before_no_glutes: "Ne serre pas fessiers ni cuisses.", before_exhale: "Expire en contractant.", before_release: "Relâcher est aussi important que serrer.", before_rest: "Jour de repos hebdomadaire obligatoire.", level_suggested_hint: "Suggéré par ton test. Tu peux le changer si tu veux aller plus lentement ou si tu as déjà de l'expérience.", level_chosen_hint: "Tu as choisi {chosen} (suggéré : {suggested}).", }, test: { pill_hold: "1 / 3 · Tiens", pill_flicks: "2 / 3 · Flicks", pill_mvc: "3 / 3 · Sensation", hold_h: "Serre et tiens", hold_desc: "Serre aussi fort que possible. Relâche quand tu commences à trembler ou perdre la qualité.", release: "Relâché", flicks_h: "Flicks en 10 secondes", flicks_desc: "Tape le bouton à chaque fois que tu serres et relâches complètement. Compte uniquement les flicks propres.", flicks_tap: "Tape ici à chaque flick", flicks_remaining: "{s}s restantes", flicks_done: "Temps écoulé", mvc_h: "À quel point ressens-tu la contraction ?", mvc_desc: "1 = presque rien, 10 = force maximale.", save_results: "Enregistrer les résultats", next_flicks: "Suivant : flicks", next: "Suivant", title: "Test de force", title_done: "Test terminé", intro_title: "Mesure ta force actuelle", intro_desc: "Trois mini-tests en moins d'une minute. Ils déterminent ton niveau correct et te font voir ton vrai progrès.", intro_li1: "**Tiens le plus longtemps possible** — on mesure la durée de la contraction.", intro_li2: "**Flicks en 10 secondes** — combien de pulsations complètes tu fais.", intro_li3: "**Sensation de force** — échelle subjective 1-10.", intro_start: "Commencer le test", done_back: "Retour à l'accueil", level_suggested: "Niveau suggéré", mvc_subjective: "MVC subjectif", max_hold: "Tenue max", flicks_per_10s: "Flicks/10s", mvc_short: "MVC", }, home: { greeting: "Salut", rest_day_eyebrow: "Jour de repos", rest_day_title: "Ton plancher pelvien aussi se repose", rest_day_desc: "Le repos fait partie du protocole. Sans lui, l'hypertonie apparaît. Reviens demain.", view_catalog: "Voir le catalogue", streak: "Série", sessions: "Sessions", this_week: "Cette sem.", days: "jours", total: "total", measure_baseline: "Mesure ta force actuelle", retest_monthly: "Re-test mensuel", mini_tests_short: "3 mini-tests, < 1 minute", recommended: "Recommandées pour ton track", view_all: "Voir tout", progression_ready_h: "Prêt à monter de niveau !", progression_ready_p: "Tes tests dépassent les seuils du niveau suivant.", progression_yes: "Passer à {level}", progression_later: "Plus tard", today_routine: "Routine du jour", start_now: "Commencer maintenant", last_session: "Dernière séance", history_link: "Historique", exercises_short: "exercices", repetitions: "répétitions", }, catalog: { title: "Catalogue", header: "Routines", available: "{n} disponibles", chip_all: "Toutes", all_levels: "Tous les niveaux", mine_badge: "À moi", confirm_delete: "Supprimer la routine ?", delete_aria: "Supprimer", empty: "Aucune routine avec ce filtre.", all_tracks: "Tous les tracks", includes_reverse: "Inclut reverse", no_results: "Aucune routine pour cette combinaison.", create_routine: "Créer une routine", }, detail: { header: "Détail", duration: "Durée", exercises: "Exercices", reps: "Rép", concepts: "Concepts", full_glossary: "Voir le glossaire complet de la routine ({n})", start_routine: "Commencer la routine", not_found: "Routine introuvable.", type_hold: "Hold", type_flick: "Flicks", type_ladder: "Échelle", type_elevator: "Elevator", type_wave: "Vague", type_knack: "Knack", type_edging: "Edging", type_edge: "Edge sans tenue", type_reverse: "Reverse", desc_standard: "{reps} reps · {hold}s tenue{reverse}", desc_flick: "{reps} impulsions rapides", desc_ladder: "{reps} échelons · {start}-{max}s", desc_elevator: "{reps} elevators · 4 étages", desc_wave: "{reps} vagues antérieur/postérieur", desc_knack: "{reps} contractions anticipatoires", desc_edging: "{reps} × {sec}s à ~50%", desc_edge: "{reps} squeezes brefs · sans tenue", desc_reverse: "{reps} Kegels inversés", desc_reverse_suffix: " · reverse tous les {n}", arousal_toggle_label: "Le faire avec stimulation", arousal_toggle_on_hint: "Cycle Stop-Start : stimule-toi jusqu'au point de non-retour et tape pour démarrer le Kegel @50%. Pratique solo.", arousal_toggle_off_hint: "Mode sec : le Kegel @50% s'enchaîne au chrono, sans phase d'excitation préalable.", }, active: { paused: "En pause", tap_ponr: "Je suis proche · démarrer Kegel", arousal_hint: "Monte jusqu'au PONR. Tape quand tu es proche.", arousal_sub: "Ton corps donne le rythme. Plus tôt tu tapes, plus tôt le Kegel démarre.", pause_h: "Souviens-toi", pause_no_glutes: "Ne serre pas fessiers, cuisses ni abdomen.", pause_no_breath: "Expire en contractant. Pas de Valsalva.", pause_release: "Relâche complètement entre les répétitions.", pause_tip_valsalva: "· Pas de Valsalva (ne pousse pas vers le bas)", pause_tip_no_glutes: "· Ne serre pas fessiers ni cuisses", pause_tip_breath: "· Expire en contractant · Inspire en relâchant", resume: "Reprendre", skip_exercise: "Passer l'exercice", exit: "Quitter", exit_confirm: "Quitter la séance ?", eyes_closed: "Mode yeux fermés", eyes_closed_exit: "Quitter le mode yeux fermés", eyes_closed_short: "Quitter mode aveugle", paused_tap_resume: "En pause · tape pour reprendre", rep_short: "Rép", rep_of: "Rép {n} sur {total}", reverse_inserted: "intercalée", reverse_label: "Kegel inversé", intensity_push: "Poussée", intensity_aria: "Intensité suggérée", intensity_caption: "Pourcentage de serrage du muscle", aria_back: "Retour", aria_pause: "Pause", aria_skip: "Passer", session_complete: "Session terminée !", summary_title: "Résumé", summary_back: "Retour à l'accueil", summary_again: "Refaire la routine", summary_repetitions: "Répétitions", summary_exercises: "Exercices", summary_duration: "Durée", summary_achievement: "Réussite", summary_streak_plus: "+1 jour", summary_motivation: "La constance bat le volume. Maintiens la série demain.", summary_save_close: "Enregistrer et fermer", }, phase: { ready: "Prêt", inhale: "Inspire", exhale: "Expire", contract: "Serre", hold: "Tiens", release: "Relâche", rest: "Repos", reverse: "Pousse doucement", peak: "Sommet", plateau: "Plateau", "knack-trigger": "Tousse sans relâcher", "knack-hold": "Tiens sans tousser", arousal: "Monte au PONR", }, engine: { push_gently_down: "Pousse doucement vers le bas", relax_full: "Relâche complètement", release_slow: "Relâche lentement", descend_slow: "Descends doucement", ladder_step: "Échelon {n}", ladder_hold: "Échelon {n} · {sec}s", elevator_floor: "Étage {n} · {pct}%", elevator_up: "Monte", elevator_peak: "Sommet · tiens", elevator_down: "Descente · {pct}%", elevator_pause: "Pause", elevator_release_full: "Relâche total", wave_front: "Anneau antérieur", wave_back: "Anneau postérieur", wave_front_short: "Antérieur", wave_back_short: "Postérieur", knack_ready: "Prêt à anticiper", knack_squeeze: "Serre !", knack_cough: "Tousse {sec}s sans relâcher", knack_hold: "Tiens {sec}s sans tousser", recover: "Récupère", squeeze_pct: "Serre à {pct}%", edge_hold: "Edge · {sec}s à {pct}%", edge_squeeze: "Serre ferme · frein bref", flick_burst: "Flicks rapides · {sec}s", flick_after: "Flicker · {sec}s maintiens l'excitation", arousal_cue: "Monte jusqu'au PONR. Tape quand tu es proche. Stimule-toi seul·e ou avec un vibromasseur ou sex toy jusqu'à 1 point avant l'orgasme.", }, stats: { title: "Progrès", subtitle: "Ton évolution", aria_tests: "Tests", tab_activity: "Activité", tab_strength: "Force", tab_sexual: "Santé sexuelle", no_tests_h: "Aucun test pour le moment", no_tests_p: "Mesure ta force actuelle en moins d'une minute. Aide à voir ton vrai progrès.", take_test: "Faire le test", last_7d: "7 derniers jours", history: "Historique", streak_current: "Série actuelle", reps_per_day_h: "RÉPÉTITIONS PAR JOUR", total_reps: "Total reps", average: "Moyenne", empty_history: "Tu n'as encore complété aucune séance.", hold_evolution: "Évolution hold max", flicks_evolution: "Évolution flicks/10s", ielt_log: "Enregistrer IELT", ehs_log: "Enregistrer EHS", cono_log: "Enregistrer poids du cône", ielt_title: "Latence éjaculatoire", ehs_title: "Dureté de l'érection", cono_title: "Cône retenu", ielt_record_h: "Latence éjaculatoire (IELT)", ehs_record_h: "Dureté érection (EHS)", cono_record_h: "Poids de cône retenable", ielt_subtitle: "Latence éjaculatoire intravaginale en secondes. Après un rapport réel.", ehs_subtitle: "Erection Hardness Score. 1=tumescence · 2=dur mais non pénétrable · 3=pénétrable · 4=rigidité maximale.", cono_subtitle: "Poids maximal du cône vaginal retenu pendant 15 min de marche.", record_weight: "Enregistrer poids", latest_record: "dernier enregistrement", latest_short: "dernier", no_data: "Aucune donnée", test_history: "Historique des tests", latest: "Dernier", new_test: "Nouveau test", }, profile: { header: "Profil", edit: "Modifier", audience: "Public", level: "Niveau", track: "Track", goals: "Objectifs", language: "Langue", preferences: "Préférences", sound: "Son", haptic: "Vibration haptique", volume: "Volume", tests_row: "Test de force", take_test_now: "Faire le test", last_test: "Dernier test", days_ago: "il y a {n} jours", design: "Design", design_sub: "Thème et couleur d'accent", open_tweaks: "Ouvrir tweaks", reset: "Réinitialiser l'onboarding", reset_confirm: "Réinitialiser ? Tu perdras niveau et test initial.", edit_title: "Modifier le profil", save: "Enregistrer", }, glossary: { title: "Glossaire", header: "Glossaire · {name}", }, create: { type_label: "Type", hold_sec: "Hold (s)", rest_sec: "Rest (s)", description_default: "Routine personnalisée.", default_ex_name: "Contraction", default_ex_instruction: "Contracte et relâche avec contrôle.", default_new_ex: "Nouvel exercice", btn_holds: "Holds", btn_flicks: "Flicks", btn_ladder: "Échelle", btn_elevator: "Elevator", btn_knack: "Knack", btn_edge: "Edge", btn_edge_no_hold: "Edge sans tenue", btn_reverse: "Reverse", title: "Nouvelle routine", name: "Nom", name_ph: "ex. Ma routine du matin", track: "Track", level: "Niveau", exercises: "Exercices", reps: "Rép", min_short: "~ Min", save: "Enregistrer la routine", need_name: "Donne un nom à ta routine", need_exercises: "Ajoute au moins un exercice", }, goals: { strength: "Force générale", erection: "Améliorer l'érection", ielt: "Durer plus longtemps (contrôle éjaculatoire)", edging: "Contrôle sexuel avancé / edging", incontinence: "Incontinence / fuites", postpartum: "Récupération post-partum", orgasmic: "Fonction sexuelle féminine (orgasme, Pompoir)", }, tracks: { "general-strength": { name: "Force générale", blurb: "Tonus de base. Équilibre fibres lentes (endurance) + rapides (réflexe)." }, "male-sexual": { name: "Santé sexuelle masculine", blurb: "Érection, endurance, contrôle éjaculatoire et edging. Basé sur MTCK + PRM." }, "incontinence-knack": { name: "Continence · The Knack", blurb: "Réflexe anticipatoire avant tousser/éternuer. 8× guérison symptomatique vs contrôle." }, "female-postpartum-sexual": { name: "Post-partum et fonction sexuelle", blurb: "Réactivation, cônes vaginaux, vagues Pompoir et reverse Kegels obligatoires." }, }, }, }; // Estado actual del idioma let _currentLocale = "es"; // Detección automática del idioma del navegador function detectBrowserLocale() { const supported = ["es", "en", "it", "de", "fr"]; const navLang = (navigator.language || navigator.userLanguage || "es").toLowerCase().slice(0, 2); return supported.includes(navLang) ? navLang : "es"; } function setLocale(loc) { if (LOCALES[loc]) { _currentLocale = loc; try { document.documentElement.lang = loc; } catch (e) {} } } function getLocale() { return _currentLocale; } function getSupportedLocales() { return Object.keys(LOCALES).map((id) => ({ id, name: LOCALES[id].locale_name })); } function t(path, params) { const parts = String(path).split("."); let v = LOCALES[_currentLocale]; for (const p of parts) { if (v && typeof v === "object" && p in v) v = v[p]; else { v = undefined; break; } } if (typeof v !== "string") { // fallback al español let fb = LOCALES.es; for (const p of parts) { if (fb && typeof fb === "object" && p in fb) fb = fb[p]; else { fb = undefined; break; } } v = typeof fb === "string" ? fb : path; } if (params && typeof v === "string") { Object.entries(params).forEach(([k, val]) => { v = v.split(`{${k}}`).join(val); }); } return v; } // Permite obtener nodo no-string del árbol (por ej. tracks.general-strength) function tNode(path) { const parts = String(path).split("."); let v = LOCALES[_currentLocale]; for (const p of parts) { if (v && typeof v === "object" && p in v) v = v[p]; else { v = undefined; break; } } if (v == null) { let fb = LOCALES.es; for (const p of parts) { if (fb && typeof fb === "object" && p in fb) fb = fb[p]; else { fb = undefined; break; } } return fb; } return v; } // Renderiza texto con **negritas** simples como spans . // Útil porque algunas claves contienen markdown ligero. function tBold(s) { if (!s || s.indexOf("**") === -1) return s; const parts = s.split("**"); return parts.map((seg, i) => i % 2 === 1 ? React.createElement("b", { key: i }, seg) : seg ); } // Resuelve un campo localizado de data.jsx: acepta string crudo o // objeto { es, en, it, de, fr } y devuelve la versión del locale actual // con fallback a español, luego inglés, y finalmente la primera disponible. function pick(field) { if (field == null) return ""; if (typeof field === "string") return field; if (typeof field !== "object") return String(field); if (field[_currentLocale]) return field[_currentLocale]; if (field.es) return field.es; if (field.en) return field.en; const first = Object.values(field).find((v) => typeof v === "string"); return first || ""; } // Inicializa con detección automática (una sola vez al cargar el script). setLocale(detectBrowserLocale()); window.LOCALES = LOCALES; window.t = t; window.tNode = tNode; window.tBold = tBold; window.pick = pick; window.setLocale = setLocale; window.getLocale = getLocale; window.getSupportedLocales = getSupportedLocales; window.detectBrowserLocale = detectBrowserLocale;