diff --git a/.obsidian/workspace.json b/.obsidian/workspace.json
index b07abf9..30cf19f 100644
--- a/.obsidian/workspace.json
+++ b/.obsidian/workspace.json
@@ -43,7 +43,7 @@
             "state": {
               "type": "markdown",
               "state": {
-                "file": "Untitled.md",
+                "file": "01-项目/2602-健康运动/健康运动-260305-练肩训练计划.md",
                 "mode": "source",
                 "source": false,
                 "backlinks": true,
@@ -58,7 +58,7 @@
                 }
               },
               "icon": "lucide-file",
-              "title": "Untitled"
+              "title": "健康运动-260305-练肩训练计划"
             }
           }
         ]
@@ -230,10 +230,16 @@
   },
   "active": "98086f01512f7118",
   "lastOpenFiles": [
+    "auto_backup.py",
+    "main.py",
+    "auto_sync.bat",
+    "auto_sync.sh",
+    "01-项目/2602-健康运动/健康运动-260304-练腿训练日志.md",
+    "01-项目/2602-健康运动/健康运动-260301-练胸训练计划.md",
+    "01-项目/2602-健康运动/健康运动-260228-练背训练日志.md",
+    "Untitled.md",
     "flag_rebuild.md",
     "Untitled 1.md",
-    "Untitled.md",
-    "01-项目/2602-健康运动/健康运动-260304-练腿训练日志.md",
     "模板文件/模板-练腿日志.md",
     "模板文件/模板-练背日志.md",
     "模板文件/模板-练胸日志.md",
@@ -253,9 +259,6 @@
     "Untitled 3.md",
     "Untitled 2.md",
     "20260228-备忘-健身运动-腿部发力细节.md",
-    "01-项目/2602-健康运动/健康运动-260228-练背训练日志.md",
-    "健身运动-器械说明-SHOULDER_PRESS.md",
-    "健康运动-器械说明-CHEST_PRESS.md",
     "01-项目/2603-小智",
     "attachments/Pasted image 20260308102853.png",
     "attachments/Pasted image 20260308102809.png",
diff --git a/auto_backup.py b/auto_backup.py
new file mode 100644
index 0000000..8308762
--- /dev/null
+++ b/auto_backup.py
@@ -0,0 +1,98 @@
+import subprocess
+import os
+from datetime import datetime  # 新增：导入时间模块
+
+def git_operations(repo_path, commit_message=None):
+    """
+    执行 Git 的 add、commit、pull、push 操作
+    
+    Args:
+        repo_path (str): Git 仓库的本地路径
+        commit_message (str): commit 提交信息，不传则使用带时间的默认备份信息
+    
+    Returns:
+        bool: 所有操作是否成功完成
+    """
+    # 处理默认提交信息（自动生成带当前时间的备份信息）
+    if commit_message is None:
+        # 获取当前时间并格式化为「年-月-日 时:分:秒」（也可根据需求调整格式）
+        current_time = datetime.now().strftime("%Y年%m月%d日%H时%M分%S秒")
+        commit_message = f"build(备份): {current_time}自动备份"
+
+    # 切换到仓库目录
+    original_cwd = os.getcwd()
+    try:
+        os.chdir(repo_path)
+        print(f"✅ 已切换到仓库目录: {repo_path}")
+
+        # 1. 执行 git add . (添加所有变更文件)
+        print("\n📤 执行 git add . ...")
+        add_result = subprocess.run(
+            ["git", "add", "."],
+            capture_output=True,
+            text=True,
+            encoding="utf-8"  # 解决中文乱码问题
+        )
+        if add_result.returncode != 0:
+            raise Exception(f"git add 失败: {add_result.stderr}")
+        print("✅ git add 执行成功")
+
+        # 2. 执行 git commit
+        print("\n📝 执行 git commit ...")
+        commit_result = subprocess.run(
+            ["git", "commit", "-m", commit_message],
+            capture_output=True,
+            text=True,
+            encoding="utf-8"
+        )
+        if commit_result.returncode != 0:
+            # 处理没有变更需要提交的情况（这是正常情况，不是错误）
+            if "nothing to commit" in commit_result.stderr or "nothing to commit" in commit_result.stdout:
+                print("ℹ️  没有变更需要提交，跳过 commit")
+            else:
+                raise Exception(f"git commit 失败: {commit_result.stderr}")
+        else:
+            print(f"✅ git commit 执行成功: {commit_message}")
+
+        # 3. 执行 git pull (拉取远程最新代码，避免冲突)
+        print("\n⬇️  执行 git pull ...")
+        pull_result = subprocess.run(
+            ["git", "pull"],
+            capture_output=True,
+            text=True,
+            encoding="utf-8"
+        )
+        if pull_result.returncode != 0:
+            raise Exception(f"git pull 失败: {pull_result.stderr}")
+        print("✅ git pull 执行成功")
+
+        # 4. 执行 git push (推送到远程仓库)
+        print("\n⬆️  执行 git push ...")
+        push_result = subprocess.run(
+            ["git", "push"],
+            capture_output=True,
+            text=True,
+            encoding="utf-8"
+        )
+        if push_result.returncode != 0:
+            raise Exception(f"git push 失败: {push_result.stderr}")
+        print("✅ git push 执行成功")
+
+        print("\n🎉 所有 Git 操作执行完成！")
+        return True
+
+    except Exception as e:
+        print(f"\n❌ 操作失败: {str(e)}")
+        return False
+    finally:
+        # 切回原来的工作目录
+        os.chdir(original_cwd)
+
+# ------------------- 使用示例 -------------------
+if __name__ == "__main__":
+    # 替换为你的 Git 仓库本地路径
+    REPO_PATH = "d:\BaiduSyncdisk\Obsidian\juechafun"
+
+    # 无需手动传 commit 信息，会自动生成带当前时间的备份信息
+    # 执行 Git 操作
+    git_operations(repo_path=REPO_PATH)
\ No newline at end of file