.banner {
      max-width: 100%;
      background: url('https://via.placeholder.com/900x400/333/fff?text=Фон+тренировки') no-repeat center center;
      background-size: cover;
      position: relative;
      overflow: hidden;
      box-shadow: 0 6px 20px rgba(0,0,0,0.2);
    }

    .headline {
      background: #ffeb3b;
      padding: 1rem 1.5rem;
      text-align: center;
      position: relative;
      z-index: 2;
    }

    .headline h1 {
      font-size: clamp(2.5rem, 10vw, 5rem);
      font-weight: 900;
      letter-spacing: -1px;
      margin: 0;
      color: #000;
      line-height: 0.9;
      text-transform: uppercase;
    }

    .subhead {
      background: #000;
      color: #fff;
      padding: 0.7rem 1.5rem;
      font-size: 1.1rem;
      font-weight: 600;
      display: flex;
      justify-content: space-between;
      align-items: center;
      position: relative;
      z-index: 2;
    }

    .author {
      font-style: italic;
      font-size: 0.9rem;
      color: #ccc;
    }

    @media (max-width: 600px) {
      .headline h1 {
        font-size: 2.5rem;
      }
      .subhead {
        font-size: 0.9rem;
        flex-direction: column;
        gap: 0.3rem;
        text-align: center;
      }
    }
.article-intro {
      max-width: 800px;
      margin: 2rem auto;
      padding: 0 1.5rem;
      text-align: justify;
    }

    .article-intro h1 {
      font-size: 2rem;
      font-weight: 800;
      color: #d32f2f;
      margin-bottom: 1.5rem;
      text-align: center;
    }

    .article-intro p {
      margin: 0 0 1.2rem;
      font-size: 1.1rem;
      font-weight: 400;
    }

    .highlight {
      background-color: #fff8e1;
      border-left: 4px solid #ffc107;
      padding: 1rem;
      margin: 1.5rem 0;
      font-style: italic;
      color: #5d4037;
      position: relative;
    }

    .highlight::before {
      content: "❝";
      position: absolute;
      top: -10px;
      left: 10px;
      font-size: 2.5rem;
      color: #ffc107;
      font-family: Georgia, serif;
    }

    .highlight::after {
      content: "❞";
      position: absolute;
      bottom: -20px;
      right: 15px;
      font-size: 2rem;
      color: #ffc107;
      font-family: Georgia, serif;
    }

    @media (max-width: 600px) {
      .article-intro h1 {
        font-size: 1.7rem;
      }
      .article-intro p {
        font-size: 1rem;
      }
      .highlight {
        font-size: 0.95rem;
      }
    }
.article {
      max-width: 100%;
      margin: 2rem auto;
      padding: 0 1.5rem;
    }

    .article h1 {
      font-size: 2.2rem;
      font-weight: 800;
      color: #d32f2f;
      text-align: center;
      margin-bottom: 1.5rem;
    }

    .article h2 {
      font-size: 1.6rem;
      font-weight: 700;
      margin: 2rem 0 1rem;
      color: #1565c0;
      border-bottom: 2px solid #e0e0e0;
      padding-bottom: 0.4rem;
    }

    .article h3 {
      font-size: 1.3rem;
      font-weight: 600;
      margin: 1.5rem 0 0.8rem;
      color: #000;
    }

    .article p {
      margin: 0 0 1.2rem;
      font-size: 1.05rem;
      text-align: justify;
    }

    .key {
      background: #e8f5e8;
      padding: 1.2rem;
      margin: 1.5rem 0;
      border-left: 4px solid #388e3c;
      border-radius: 4px;
    }

    .key h4 {
      font-size: 1.4rem;
      margin: 0 0 0.6rem;
      color: #2e7d32;
    }

    .exercise {
      background: #fff;
      padding: 1rem;
      margin: 1rem 0;
      border-radius: 6px;
      box-shadow: 0 2px 4px rgba(0,0,0,0.05);
    }

    .exercise h5 {
      font-size: 1.15rem;
      margin: 0 0 0.5rem;
      color: #000;
    }

    table {
      width: 100%;
      border-collapse: collapse;
      margin: 1.5rem 0;
      background: white;
      box-shadow: 0 2px 6px rgba(0,0,0,0.05);
    }

    th, td {
      padding: 0.9rem 0.7rem;
      text-align: left;
      border-bottom: 1px solid #eee;
    }

    th {
      background-color: #e3f2fd;
      font-weight: 700;
      color: #0d47a1;
    }

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

    .note {
      background: #fff8e1;
      padding: 1rem;
      margin: 1.5rem 0;
      border-left: 4px solid #ffc107;
      font-style: italic;
    }

    @media (max-width: 600px) {
      .article h1 {
        font-size: 1.8rem;
      }
      .article h2 {
        font-size: 1.4rem;
      }
      th, td {
        font-size: 0.85rem;
        padding: 0.6rem 0.4rem;
      }
    }
.tutorial-container {
      max-width: 800px;
      margin: 2rem auto;
      padding: 1.5rem;
      background: white;
      box-shadow: 0 4px 12px rgba(0,0,0,0.08);
      border-radius: 8px;
    }

    .tutorial-header {
      text-align: center;
      margin-bottom: 1.5rem;
    }

    .tutorial-header h1 {
      font-size: 2.2rem;
      font-weight: 800;
      color: #000;
      text-transform: uppercase;
      letter-spacing: -0.5px;
      margin: 0;
    }

    .step-list {
      display: grid;
      grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
      gap: 1.5rem;
      margin-top: 1rem;
    }

    .step {
      display: flex;
      align-items: flex-start;
      gap: 1rem;
      padding: 1rem;
      background: #fafafa;
      border-radius: 6px;
      border-left: 4px solid #d32f2f;
      transition: transform 0.2s ease;
    }

    .step:hover {
      transform: translateY(-2px);
      background: #fff;
      box-shadow: 0 4px 8px rgba(0,0,0,0.05);
    }

    .step-number {
      width: 36px;
      height: 36px;
      background: #d32f2f;
      color: white;
      border-radius: 50%;
      display: flex;
      align-items: center;
      justify-content: center;
      font-weight: 700;
      font-size: 1.2rem;
      flex-shrink: 0;
    }

    .step-text {
      font-size: 1.05rem;
      line-height: 1.5;
    }

    @media (max-width: 600px) {
      .tutorial-header h1 {
        font-size: 1.8rem;
      }
      .step-list {
        grid-template-columns: 1fr;
      }
      .step-number {
        width: 32px;
        height: 32px;
        font-size: 1rem;
      }
      .step-text {
        font-size: 1rem;
      }
    }
.program-container {
      max-width: 800px;
      margin: 2rem auto;
      padding: 1.5rem;
      background: white;
      box-shadow: 0 4px 12px rgba(0,0,0,0.08);
      border-radius: 8px;
    }

    .week-header {
      background: #ffeb3b;
      color: #000;
      padding: 0.5rem 1rem;
      font-weight: 700;
      text-transform: uppercase;
      display: inline-block;
      border-radius: 4px;
      margin-bottom: 1rem;
    }

    .day-header {
      font-size: 1.5rem;
      font-weight: 800;
      color: #000;
      margin: 1.5rem 0 1rem;
      padding-bottom: 0.5rem;
      border-bottom: 2px solid #e0e0e0;
    }

    .day-subheader {
      font-size: 0.9rem;
      color: #666;
      margin: -0.5rem 0 1rem;
      font-style: italic;
    }

    table {
      width: 100%;
      border-collapse: collapse;
      margin: 1rem 0;
      background: #fafafa;
      border-radius: 6px;
      overflow: hidden;
      box-shadow: 0 2px 6px rgba(0,0,0,0.05);
    }

    th, td {
      padding: 0.8rem 1rem;
      text-align: left;
      border-bottom: 1px solid #ddd;
    }

    th {
      background-color: #e3f2fd;
      font-weight: 700;
      color: #0d47a1;
    }

    tr:nth-child(even) td {
      background-color: #fff;
    }

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

    .heavy {
      color: #d32f2f;
      font-weight: 600;
    }

    .light {
      color: #1976d2;
      font-weight: 600;
    }

    @media (max-width: 600px) {
      .program-container {
        padding: 1rem;
      }
      .day-header {
        font-size: 1.3rem;
      }
      th, td {
        font-size: 0.9rem;
        padding: 0.6rem 0.7rem;
      }
    }