:root {
      --bg: #ffffff;
      --text: #1a1a1a;
      --text-muted: #555;
      --card-bg: #fafafa;
      --border: #e0e0e0;
      --shadow: rgba(0, 0, 0, 0.06);
      --accent: #e76f51;        /* Оранжево-красный — энергия, нагрузка */
      --accent-secondary: #264653; /* Тёмно-синий — сила, контроль */
      --highlight: #2a9d8f;     /* Изумрудный — функциональность */
    }

    * {
      margin: 0;
      padding: 0;
      box-sizing: border-box;
    }

    .body-t {
      background-color: var(--bg);
      color: var(--text);
      font-family: 'Inter', sans-serif;
      line-height: 1.7;
      padding: 20px;
    }

    .container {
      max-width: 100%;
      margin: 0 auto;
    }

    /* === ГЛАВНЫЙ ЗАГОЛОВОК === */
    .hero-header {
      text-align: center;
      margin: 40px 0 48px;
      padding: 0 16px;
    }

    .main-title {
      font-size: 2.8rem;
      font-weight: 900;
      line-height: 1.2;
      letter-spacing: -0.5px;
      background: linear-gradient(100deg, var(--accent), var(--highlight), var(--accent-secondary));
      background-size: 300% 300%;
      -webkit-background-clip: text;
      background-clip: text;
      color: transparent;
      animation: gradientShift 8s ease infinite;
      text-shadow: 0 4px 12px rgba(231, 111, 81, 0.15);
      margin-bottom: 16px;
    }

    @keyframes gradientShift {
      0% { background-position: 0% 50%; }
      50% { background-position: 100% 50%; }
      100% { background-position: 0% 50%; }
    }

    .subtitle {
      font-size: 1.2rem;
      color: var(--accent);
      font-weight: 700;
      margin-bottom: 20px;
      text-align: center;
    }

    p {
      margin-bottom: 18px;
      font-size: 1.05rem;
    }

    .highlight {
      background: rgba(231, 111, 81, 0.12);
      padding: 2px 6px;
      border-radius: 4px;
      color: var(--accent);
      font-weight: 600;
    }

    h2 {
      font-size: 1.7rem;
      font-weight: 800;
      margin: 35px 0 20px;
      color: var(--accent-secondary);
    }

    h3 {
      font-size: 1.4rem;
      font-weight: 700;
      margin: 25px 0 15px;
      color: var(--text);
    }

    .tip-box {
      background: rgba(231, 111, 81, 0.08);
      border-left: 4px solid var(--accent);
      padding: 18px;
      margin: 25px 0;
      border-radius: 0 10px 10px 0;
    }

    .tip-box strong {
      color: var(--accent);
    }

    .exercise-card {
      background: var(--card-bg);
      border-radius: 12px;
      padding: 20px;
      margin: 25px 0;
      border: 1px solid var(--border);
      box-shadow: 0 2px 8px var(--shadow);
    }

    .exercise-title {
      font-weight: 800;
      color: var(--highlight);
      margin-bottom: 12px;
      font-size: 1.3rem;
    }

   

    @media (max-width: 768px) {
      .main-title {
        font-size: 2.2rem;
      }
      .subtitle {
        font-size: 1.1rem;
      }
      p, li {
        font-size: 1rem;
      }
    }

    @media (max-width: 480px) {
      .main-title {
        font-size: 1.8rem;
      }
      body {
        padding: 15px;
      }
    }
.muscle-focus {
      background: rgba(42, 157, 143, 0.1);
      border-left: 4px solid var(--highlight);
      padding: 16px;
      margin: 24px 0;
      border-radius: 0 10px 10px 0;
    }
.section {
      background: var(--card-bg);
      border-radius: 16px;
      padding: 28px;
      margin: 30px 0;
      border: 1px solid var(--border);
      box-shadow: 0 6px 20px var(--shadow);
    }

    .section-title {
      font-size: 1.8rem;
      font-weight: 800;
      color: var(--accent);
      margin-bottom: 20px;
      text-align: center;
    }

    h3 {
      font-size: 1.35rem;
      font-weight: 700;
      margin: 24px 0 16px;
      color: var(--accent-secondary);
    }

    h4 {
      font-size: 1.2rem;
      font-weight: 700;
      margin: 20px 0 12px;
      color: var(--text);
    }

    p {
      margin-bottom: 14px;
      font-size: 1.05rem;
    }

   

    .tip-box {
      background: rgba(231, 111, 81, 0.08);
      border-left: 4px solid var(--accent-secondary);
      padding: 16px;
      margin: 20px 0;
      border-radius: 0 10px 10px 0;
    }

    .tip-box strong {
      color: var(--accent-secondary);
    }

    @media (max-width: 600px) {
      .section {
        padding: 20px;
      }
      .section-title {
        font-size: 1.5rem;
      }
      h3 {
        font-size: 1.2rem;
      }
      p, li {
        font-size: 1rem;
      }
    }
 .form-tip {
      background: rgba(42, 157, 143, 0.1);
      border-left: 4px solid var(--highlight);
      padding: 18px;
      margin: 25px 0;
      border-radius: 0 10px 10px 0;
    }

    .form-tip strong {
      color: var(--highlight);
      display: block;
      margin-bottom: 6px;
    }
 table {
      width: 100%;
      border-collapse: separate;
      border-spacing: 0;
      margin: 20px 0;
      border-radius: 12px;
      overflow: hidden;
      box-shadow: 0 4px 12px var(--shadow);
    }

    th {
      background: var(--accent-secondary);
      color: white;
      font-weight: 700;
      padding: 14px 16px;
      text-align: left;
      font-size: 0.95rem;
      text-transform: uppercase;
      letter-spacing: 0.5px;
    }

    td {
      padding: 14px 16px;
      border-bottom: 1px solid var(--border);
      color: var(--text);
    }

    tr:last-child td {
      border-bottom: none;
    }

    tr:nth-child(even) {
      background-color: #fcfcfc;
    }
 .form-check {
      background: rgba(42, 157, 143, 0.12);
      border-left: 4px solid var(--highlight);
      padding: 18px;
      margin: 25px 0;
      border-radius: 0 10px 10px 0;
    }

    .form-check strong {
      display: block;
      color: var(--highlight);
      margin-bottom: 6px;
    }
.mistake {
      margin-bottom: 30px;
      padding-bottom: 25px;
      border-bottom: 1px dashed var(--border);
    }

    .mistake:last-child {
      border-bottom: none;
      margin-bottom: 0;
      padding-bottom: 0;
    }

    .problem {
      font-weight: 700;
      color: var(--accent);
      margin: 14px 0 8px;
    }

    .solution {
      background: rgba(42, 157, 143, 0.1);
      border-left: 4px solid var(--highlight);
      padding: 14px;
      margin: 12px 0;
      border-radius: 0 8px 8px 0;
    }

    .why-important {
      background: rgba(231, 111, 81, 0.08);
      border-left: 4px solid var(--accent);
      padding: 14px;
      margin: 12px 0;
      border-radius: 0 8px 8px 0;
      font-style: italic;
    }
.problem-box {
      background: rgba(231, 111, 81, 0.08);
      border-left: 4px solid var(--accent-secondary);
      padding: 18px;
      margin: 25px 0;
      border-radius: 0 10px 10px 0;
    }

    .cause-box {
      background: rgba(38, 70, 83, 0.06);
      border-left: 4px solid var(--accent);
      padding: 18px;
      margin: 25px 0;
      border-radius: 0 10px 10px 0;
    }

    .solution-box {
      background: rgba(42, 157, 143, 0.12);
      border-left: 4px solid var(--highlight);
      padding: 18px;
      margin: 25px 0;
      border-radius: 0 10px 10px 0;
    }

    .problem-box strong,
    .cause-box strong,
    .solution-box strong {
      display: block;
      margin-bottom: 8px;
    }

    .problem-box strong { color: var(--accent-secondary); }
    .cause-box strong { color: var(--accent); }
    .solution-box strong { color: var(--highlight); }