:root {
      --primary: #c2185b;
      --dark: #212121;
      --light: #fafafa;
      --gold: #FFD700;
      --text: #333;
 --light2: #f9f9f9;
 --primary2: #1976d2; /* синий — ассоциация со скоростью, профессионализмом */
      --light3: #f5f9ff;
      --dark2: #1a237e;
      --accent2: #ff5722;
      --text2: #212121;
    }

   

    .focus-card {
      max-width: 100%;
      margin: 40px auto;
      padding: 30px;
      background: linear-gradient(135deg, #f5f5f5 0%, #e0e0e0 100%);
      border-radius: 16px;
      box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
      position: relative;
      overflow: hidden;
    }

    .focus-card::before {
      content: '';
      position: absolute;
      top: 0;
      left: 0;
      width: 6px;
      height: 100%;
      background: var(--primary);
      border-radius: 4px;
    }

    h1 {
      font-size: 2.2rem;
      color: var(--dark);
      text-transform: uppercase;
      letter-spacing: 1px;
      margin: 0 0 15px;
      line-height: 1.2;
    }

    .subheading {
      font-size: 1.1rem;
      color: var(--gold);
      font-weight: 600;
      margin-bottom: 20px;
      display: block;
    }

    p {
      font-size: 1.05rem;
      margin: 1.2rem 0;
      padding-left: 20px;
      position: relative;
    }

    p:first-of-type::first-letter {
      font-size: 2.5rem;
      font-weight: bold;
      color: var(--primary);
      float: left;
      line-height: 0.9;
      margin-right: 8px;
      margin-top: 4px;
    }

    .highlight {
      font-weight: 600;
      color: var(--primary);
    }

    @media (max-width: 600px) {
      .focus-card {
        padding: 20px 15px;
        margin: 20px 10px;
      }
      h1 {
        font-size: 1.8rem;
      }
    }
.exercise-card {
      max-width: 100%;
      margin: 40px auto;
      padding: 30px;
      background: var(--light2);
      border-radius: 0px;
      box-shadow: 0 6px 20px rgba(0, 0, 0, 0.06);
      border-left: 5px solid var(--primary);
    }

    .exercise-title {
      font-size: 2.2rem;
      color: var(--primary);
      margin: 0 0 15px;
      text-transform: uppercase;
      letter-spacing: 1px;
    }

    .subtitle {
      font-size: 1.1rem;
      color: #555;
      margin-bottom: 25px;
      font-style: italic;
    }

    h2 {
      color: var(--primary);
      margin: 25px 0 15px;
      font-size: 1.5rem;
    }

    p {
      margin-bottom: 16px;
      font-size: 1.05rem;
    }

    .steps {
      counter-reset: step-counter;
      margin: 20px 0;
    }

    .steps li {
      list-style: none;
      margin-bottom: 18px;
      position: relative;
      padding-left: 60px;
      font-size: 1.05rem;
      min-height: 40px;
    }

    .steps li::before {
      counter-increment: step-counter;
      content: counter(step-counter);
      position: absolute;
      left: 0;
      top: 0;
      background: var(--primary);
      color: white;
      width: 36px;
      height: 36px;
      border-radius: 50%;
      display: flex;
      align-items: center;
      justify-content: center;
      font-weight: bold;
      font-size: 1.1rem;
    }

    .highlight {
      font-weight: 600;
      color: var(--primary);
    }

    .sets {
      background: #ffebee;
      padding: 14px;
      border-radius: 10px;
      margin-top: 15px;
      font-weight: 600;
      color: #b71c1c;
    }

    @media (max-width: 600px) {
      .exercise-card {
        padding: 20px 15px;
        margin: 20px 10px;
      }
      .exercise-title {
        font-size: 1.8rem;
      }
    }
.quote {
      font-style: italic;
      color: var(--dark2);
      border-left: 3px solid var(--accent);
      padding-left: 16px;
      margin: 20px 0;
      background: #e3f2fd;
      padding: 14px;
      border-radius: 0 8px 8px 0;
    }

    .workout-table {
      width: 100%;
      margin: 25px 0;
      border-collapse: collapse;
      background: white;
      border-radius: 10px;
      overflow: hidden;
      box-shadow: 0 2px 8px rgba(0,0,0,0.08);
    }

    .workout-table th {
      background: var(--primary2);
      color: white;
      padding: 12px;
      text-align: left;
    }

    .workout-table td {
      padding: 12px;
      border-bottom: 1px solid #eee;
    }

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

    .note {
      background: #fff3e0;
      padding: 14px;
      border-radius: 8px;
      font-size: 0.95rem;
      margin: 15px 0;
      color: #e65100;
    }

    @media (max-width: 600px) {
      .sprint-guide {
        padding: 20px 15px;
      }
      h1 {
        font-size: 1.8rem;
      }
      .workout-table th,
      .workout-table td {
        padding: 8px;
        font-size: 0.9rem;
      }
    }
 h1 {
      font-size: 2.2rem;
      color: var(--dark2);
      margin: 0 0 20px;
      text-align: center;
    }

    h2 {
      font-size: 1.6rem;
      color: var(--primary2);
      margin: 2rem 0 1rem;
    }
.form-tip {
      background: #fff8e1;
      padding: 14px;
      border-radius: 10px;
      margin: 18px 0;
      font-weight: 600;
      color: #e65100;
    }

    .steps {
      counter-reset: step-counter;
      margin: 20px 0;
    }

    .steps li {
      list-style: none;
      margin-bottom: 20px;
      position: relative;
      padding-left: 55px;
      font-size: 1.05rem;
      min-height: 40px;
    }

    .steps li::before {
      counter-increment: step-counter;
      content: counter(step-counter);
      position: absolute;
      left: 0;
      top: 0;
      background: var(--primary2);
      color: white;
      width: 34px;
      height: 34px;
      border-radius: 50%;
      display: flex;
      align-items: center;
      justify-content: center;
      font-weight: bold;
      font-size: 1rem;
    }

    .highlight {
      font-weight: 600;
      color: var(--primary2);
    }

    @media (max-width: 600px) {
      .exercise-card {
        padding: 20px 15px;
        margin: 20px 10px;
      }
      h1 {
        font-size: 1.8rem;
      }
    }
 tr:nth-child(even) {
        background-color: #f2f2f2; /* Светло-серый */
    }
 .exercise-section {
      background: #f1f8e9;
      padding: 20px;
      border-radius: 12px;
      margin: 25px 0;
    }

    .exercise-title {
      font-weight: 700;
      color: var(--dark);
      margin-bottom: 8px;
      font-size: 1.2rem;
    }

    .exercise-target {
      font-weight: 600;
      color: var(--primary);
      margin-bottom: 10px;
    }

    .workout-plan {
      background: #dcedc8;
      padding: 16px;
      border-radius: 10px;
      margin-top: 20px;
      font-weight: 600;
    }
.expert-quote2 {
      font-style: italic;
      background: #c8e6c9;
      padding: 16px;
      border-radius: 10px;
      margin: 20px 0;
      color: var(--dark);
      border-left: 3px solid var(--dark);
    }
.mcgill-guide {
      max-width: 100%;
      margin: 40px auto;
      padding: 30px;
      background: var(--light);
      border-radius: 0px;
      box-shadow: 0 6px 20px rgba(0, 0, 0, 0.05);
      border-left: 2px solid var(--primary);
    }

p, li {
      margin-bottom: 16px;
      font-size: 1.05rem;
    }
.wrist-guide {
      max-width: 100%;
      margin: 40px auto;
      padding: 30px;
      background: var(--light);
      border-radius: 0px;
      box-shadow: 0 6px 20px rgba(0, 0, 0, 0.05);
      border-left: 2px solid var(--primary);
    }