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

  :root {
    --color-red: #CC0000;
    --color-red-dark: #8B0000;
    --color-black: #000000;
    --color-dark-gray: #1a1a1a;
    --color-medium-gray: #333333;
    --color-light-gray: #f5f5f5;
    --color-white: #ffffff;
    --color-yellow: #FFD700;
    --color-orange: #FF8C00;
    --color-blue: #0055A4;
    --color-blue-dark: #003366;
    --font-title: 'Arial Black', 'Impact', sans-serif;
    --font-body: 'Georgia', 'Times New Roman', serif;
  }

  body2 {
    font-family: var(--font-body);
    background: var(--color-black);
    color: var(--color-white);
    line-height: 1.6;
    min-height: 100vh;
    padding: 20px;
    overflow-x: hidden;
  }

  .magazine-spread {
    max-width: 1400px;
    margin: 0 auto;
    position: relative;
   
    background: linear-gradient(180deg, #0a0a1a 0%, #1a1a2e 30%, #0d0d1a 60%, #050510 100%);
    overflow: hidden;
    box-shadow: 0 0 80px rgba(0,0,0,0.9);
    display: grid;
    grid-template-columns: 1fr;
  }

 

  @keyframes flash1 {
    0%, 100% { opacity: 0.3; }
    10%, 20% { opacity: 1; }
    15% { opacity: 0.5; }
    50% { opacity: 0.2; }
  }

  @keyframes flash2 {
    0%, 100% { opacity: 0.2; }
    5%, 15% { opacity: 1; }
    10% { opacity: 0.4; }
    60% { opacity: 0.1; }
  }

  /* ===== ЛЕВАЯ СТРАНИЦА ===== */
  .left-page {
    position: relative;
   
    z-index: 2;
    display: flex;
    flex-direction: column;
    justify-content: flex-end;
    padding: 40px;
  }

 
  .photo-placeholder {
    color: rgba(255,255,255,0.5);
    font-size: 0.9rem;
    text-align: center;
    padding: 20px;
    background: rgba(0,0,0,0.5);
    border-radius: 6px;
    z-index: 2;
    max-width: 80%;
  }

  .author-credits {
    
    bottom: 40px;
    left: 40px;
    font-family: var(--font-title);
    font-size: 0.7rem;
    color: var(--color-white);
    text-transform: uppercase;
    letter-spacing: 2px;
    z-index: 10;
    line-height: 1.8;
    text-shadow: 2px 2px 4px rgba(0,0,0,0.9);
  }

  .author-credits .by {
    font-size: 0.65rem;
    opacity: 0.8;
  }

  .author-credits strong {
    color: var(--color-white);
    font-weight: 900;
  }

  /* ===== ПРАВАЯ СТРАНИЦА ===== */
  .right-page {
    position: relative;
   
    z-index: 2;
    display: flex;
    flex-direction: column;
    justify-content: center;
    align-items: flex-end;
    padding: 40px;
  }

  .legend-title {
    font-family: var(--font-title);
    font-size: clamp(8rem, 15vw, 16rem);
    font-weight: 900;
    color: var(--color-white);
    text-transform: uppercase;
    letter-spacing: -5px;
    line-height: 0.85;
   
    text-orientation: mixed;
   
    text-shadow: 
      4px 4px 0 rgba(0,0,0,0.8),
      -2px -2px 0 rgba(255,255,255,0.1),
      0 0 40px rgba(255,255,255,0.2);
   
    right: 30px;
    top: 50%;
    
    z-index: 5;
  }

  .legend-subtitle {
    font-family: var(--font-title);
    font-size: clamp(0.85rem, 1.5vw, 1.1rem);
    font-weight: 700;
    color: var(--color-white);
    text-transform: uppercase;
    letter-spacing: 1px;
    line-height: 1.4;
    max-width: 100%;
    text-align: right;
       
    right: 15px;
    top: 50%;
    
    z-index: 5;
    background: rgba(0,0,0,0.7);
    padding: 15px 10px;
    border-radius: 4px;
    text-shadow: 1px 1px 2px rgba(0,0,0,0.9);
  }

  /* ===== АНИМАЦИИ ===== */
  @keyframes fadeIn {
    from { opacity: 0; }
    to { opacity: 1; }
  }

  @keyframes slideIn {
    from { opacity: 0; transform: translateX(30px); }
    to { opacity: 1; transform: translateX(0); }
  }

  @keyframes pulseGlow {
    0%, 100% { text-shadow: 4px 4px 0 rgba(0,0,0,0.8), 0 0 40px rgba(255,255,255,0.2); }
    50% { text-shadow: 4px 4px 0 rgba(0,0,0,0.8), 0 0 60px rgba(255,255,255,0.4), 0 0 80px rgba(168, 216, 255, 0.3); }
  }

  .magazine-spread { animation: fadeIn 1s ease-out; }
  .legend-title { animation: slideIn 1s ease-out 0.3s both, pulseGlow 3s ease-in-out infinite; }
  .legend-subtitle { animation: slideIn 1s ease-out 0.5s both; }
  .author-credits { animation: fadeIn 1s ease-out 0.7s both; }

  /* ===== АДАПТИВНОСТЬ ===== */
  @media (max-width: 900px) {
    .magazine-spread {
      grid-template-columns: 1fr;
      
    }

    

    .legend-title {
      font-size: 6rem;
      right: 10px;
    }

    .legend-subtitle {
      writing-mode: horizontal-tb;
      transform: none;
      position: static;
      max-width: 100%;
      text-align: left;
      margin-top: 20px;
      padding: 10px 15px;
    }

    .right-page {
      align-items: flex-start;
      padding-top: 60px;
    }
  }

  @media (max-width: 600px) {
  

    .legend-title {
      font-size: 4rem;
    }

    .left-page, .right-page {
      padding: 20px;
    }

    .author-credits {
      bottom: 20px;
      left: 20px;
      font-size: 0.6rem;
    }
  }

.article-container {
    max-width: 1400px;
    margin: 0 auto;
    background: var(--color-white);
    box-shadow: 0 0 40px rgba(0,0,0,0.15);
    overflow: hidden;
  }

  /* ===== ВЕРХНЯЯ ПОЛОСА ===== */
  .top-bar {
    background: var(--color-black);
    color: var(--color-white);
    padding: 12px 30px;
    font-family: var(--font-title);
    font-size: 0.75rem;
    text-transform: uppercase;
    letter-spacing: 2px;
    display: flex;
    justify-content: space-between;
    align-items: center;
    border-bottom: 4px solid var(--color-red);
  }

  .top-bar .mag-name {
    color: var(--color-red);
    font-weight: bold;
    font-size: 1rem;
  }

  /* ===== ЗАГОЛОВОК ===== */
  .article-header {
    padding: 30px;
    text-align: center;
    border-bottom: 3px solid var(--color-red);
  }

  .main-headline {
    font-family: var(--font-title);
    font-size: clamp(3rem, 8vw, 5rem);
    font-weight: 900;
    color: var(--color-black);
    text-transform: uppercase;
    letter-spacing: 2px;
    line-height: 0.95;
    margin-bottom: 10px;
  }

  .article-subtitle {
    font-size: 1.05rem;
    color: var(--color-medium-gray);
    font-style: italic;
    margin-top: 10px;
  }

  .author-line {
    font-family: var(--font-title);
    font-size: 0.85rem;
    color: var(--color-medium-gray);
    text-transform: uppercase;
    letter-spacing: 2px;
    margin-top: 10px;
  }

  .author-line strong {
    color: var(--color-red);
  }

  

  /* ===== ОСНОВНОЙ КОНТЕНТ ===== */
  .content-section {
    padding: 15px 30px;
  }

  .intro-text {
    font-size: 0.95rem;
    line-height: 1.75;
    color: var(--color-dark-gray);
    text-align: justify;
    margin-bottom: 20px;
  }

  .intro-text p {
    margin-bottom: 15px;
  }

  .intro-text .highlight {
    color: var(--color-red);
    font-weight: 700;
  }

  .intro-text .drop-cap::first-letter {
    font-family: var(--font-title);
    font-size: 3rem;
    font-weight: 900;
    float: left;
    line-height: 0.8;
    margin-right: 8px;
    margin-top: 5px;
    color: var(--color-red);
  }

  .section-title {
    font-family: var(--font-title);
    font-size: 1.5rem;
    font-weight: 900;
    color: var(--color-red);
    text-transform: uppercase;
    letter-spacing: 1px;
    margin: 30px 0 15px;
    padding-bottom: 10px;
    border-bottom: 3px solid var(--color-red);
  }

  /* ===== ТАБЛИЦА ТРЕНИРОВКИ ===== */
  .workout-box {
    background: var(--color-blue-dark);
    padding: 25px;
    border-radius: 6px;
    margin: 25px 0;
    box-shadow: 0 4px 20px rgba(0, 51, 102, 0.3);
  }

  .workout-title {
    font-family: var(--font-title);
    font-size: 1.3rem;
    font-weight: 900;
    color: var(--color-yellow);
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 15px;
    text-align: center;
    padding-bottom: 12px;
    border-bottom: 2px solid rgba(255,255,255,0.3);
  }

  .workout-subtitle {
    font-family: var(--font-title);
    font-size: 1rem;
    font-weight: 900;
    color: var(--color-white);
    text-transform: uppercase;
    letter-spacing: 1px;
    margin: 15px 0 10px;
    padding: 8px 12px;
    background: rgba(255,255,255,0.1);
    border-left: 4px solid var(--color-yellow);
    border-radius: 0 4px 4px 0;
  }

  .workout-table {
    width: 100%;
    border-collapse: collapse;
    font-size: 0.85rem;
    background: var(--color-white);
    margin-bottom: 15px;
  }

  .workout-table thead {
    background: var(--color-red);
  }

  .workout-table th {
    font-family: var(--font-title);
    font-weight: 900;
    color: var(--color-white);
    text-transform: uppercase;
    padding: 10px 12px;
    text-align: left;
    letter-spacing: 1px;
    font-size: 0.75rem;
  }

  .workout-table th:not(:first-child) { text-align: center; }

  .workout-table td {
    padding: 10px 12px;
    border-bottom: 1px solid #e0e0e0;
    color: var(--color-dark-gray);
  }

  .workout-table td:not(:first-child) {
    text-align: center;
    font-weight: 700;
  }

  .workout-table .exercise-name {
    font-weight: 700;
    color: var(--color-dark-gray);
  }

  .workout-note {
    font-size: 0.82rem;
    color: var(--color-white);
    font-style: italic;
    margin-top: 10px;
  }

  .workout-note .highlight {
    color: var(--color-yellow);
    font-weight: 700;
  }

  /* ===== БЛОК УПРАЖНЕНИЯ ===== */
  .exercise-box {
    background: var(--color-blue-dark);
    color: var(--color-white);
    padding: 25px;
    border-radius: 6px;
    margin: 25px 0;
    box-shadow: 0 4px 20px rgba(0, 51, 102, 0.3);
  }

  .exercise-title {
    font-family: var(--font-title);
    font-size: 1.4rem;
    font-weight: 900;
    color: var(--color-yellow);
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 5px;
  }

  .exercise-subtitle {
    font-family: var(--font-title);
    font-size: 1.1rem;
    font-weight: 900;
    color: var(--color-white);
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 15px;
    padding-bottom: 10px;
    border-bottom: 2px solid rgba(255,255,255,0.3);
  }

  .exercise-stats {
    font-family: var(--font-title);
    font-size: 0.9rem;
    font-weight: 900;
    color: var(--color-white);
    text-transform: uppercase;
    letter-spacing: 0.5px;
    margin-bottom: 15px;
    padding: 10px 15px;
    background: rgba(255,255,255,0.1);
    border-radius: 4px;
    border-left: 4px solid var(--color-yellow);
  }

  .exercise-stats .highlight {
    color: var(--color-yellow);
  }

  .exercise-tip {
    background: rgba(255,255,255,0.1);
    padding: 15px 20px;
    border-radius: 4px;
    margin-bottom: 12px;
    border-left: 4px solid var(--color-yellow);
  }

  .tip-label {
    font-family: var(--font-title);
    font-size: 0.85rem;
    font-weight: 900;
    color: var(--color-yellow);
    text-transform: uppercase;
    letter-spacing: 0.5px;
    margin-bottom: 8px;
    display: flex;
    align-items: center;
    gap: 8px;
  }

  .tip-label::before {
    content: '■';
    font-size: 0.6rem;
  }

  .tip-text {
    font-size: 0.9rem;
    line-height: 1.6;
    color: var(--color-white);
  }

  .tip-text .highlight {
    color: var(--color-yellow);
    font-weight: 700;
  }

  .tip-text .quote {
    font-style: italic;
    color: #e0e0e0;
  }

  /* ===== ОРАНЖЕВЫЙ БЛОК HAMSTRINGS ===== */
  .hamstrings-box {
    background: var(--color-orange);
    color: var(--color-black);
    padding: 25px;
    border-radius: 6px;
    margin: 25px 0;
    box-shadow: 0 4px 20px rgba(255, 140, 0, 0.3);
  }

  .hamstrings-title {
    font-family: var(--font-title);
    font-size: 1.2rem;
    font-weight: 900;
    color: var(--color-black);
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 5px;
  }

  .hamstrings-subtitle {
    font-family: var(--font-title);
    font-size: 1rem;
    font-weight: 900;
    color: var(--color-black);
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 15px;
    padding-bottom: 10px;
    border-bottom: 2px solid rgba(0,0,0,0.3);
  }

  .hamstrings-tip {
    background: rgba(255,255,255,0.3);
    padding: 15px 20px;
    border-radius: 4px;
    margin-bottom: 12px;
    border-left: 4px solid var(--color-black);
  }

  .hamstrings-tip .tip-label {
    color: var(--color-black);
  }

  .hamstrings-tip .tip-text {
    color: var(--color-black);
  }

  /* ===== КОЛОНТИТУЛ ===== */
  .footer-bar {
    padding: 15px 30px;
    display: flex;
    justify-content: space-between;
    align-items: center;
    font-size: 0.75rem;
    font-weight: 700;
    color: var(--color-medium-gray);
    text-transform: uppercase;
    letter-spacing: 1px;
    border-top: 2px solid #e0e0e0;
  }

  .footer-bar .page-num {
    color: var(--color-black);
    font-weight: 900;
    font-size: 0.9rem;
  }

  .footer-bar .mag-name {
    color: var(--color-red);
    font-weight: 900;
  }

 
  /* ===== АДАПТИВНОСТЬ ===== */
  @media (max-width: 768px) {
    
    .article-header, .content-section {
      padding-left: 10px;
      padding-right: 10px;
    }

    .workout-box, .exercise-box, .hamstrings-box {
      padding: 10px;
    }

    

    .intro-text { text-align: left; }
  }


 .quad-box {
    background: var(--color-blue-dark);
    color: var(--color-white);
    padding: 15px;
   
    border-radius: 6px;
    border-top: 5px solid var(--color-yellow);
    box-shadow: 0 4px 20px rgba(0, 51, 102, 0.3);
  }

  .quad-category {
    font-family: var(--font-title);
    font-size: 0.85rem;
    font-weight: 900;
    color: var(--color-yellow);
    text-transform: uppercase;
    letter-spacing: 2px;
    margin-bottom: 5px;
  }

  .quad-title {
    font-family: var(--font-title);
    font-size: clamp(1.8rem, 4vw, 2.5rem);
    font-weight: 900;
    color: var(--color-white);
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 10px;
    padding-bottom: 12px;
    border-bottom: 2px solid rgba(255,255,255,0.3);
  }

  .quad-stats {
    font-family: var(--font-title);
    font-size: 0.9rem;
    font-weight: 900;
    color: var(--color-white);
    text-transform: uppercase;
    letter-spacing: 0.5px;
    margin-bottom: 20px;
    padding: 10px 15px;
    background: rgba(255,255,255,0.1);
    border-radius: 4px;
    border-left: 4px solid var(--color-yellow);
    line-height: 1.5;
  }

  .quad-stats .highlight {
    color: var(--color-yellow);
  }

  .top-text-section {
    padding: 25px 10px;
    background: var(--color-white);
    border-bottom: 3px solid var(--color-blue-dark);
  }

  .exercise-header {
    font-family: var(--font-title);
    font-size: clamp(2rem, 5vw, 3rem);
    font-weight: 900;
    color: var(--color-black);
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 5px;
  }

  .exercise-stats-top {
    font-family: var(--font-title);
    font-size: 1rem;
    font-weight: 900;
    color: var(--color-blue);
    text-transform: uppercase;
    letter-spacing: 0.5px;
    margin-bottom: 20px;
  }

  .exercise-stats-top .highlight {
    color: var(--color-red);
  }

  .top-columns {
    display: grid;
    grid-template-columns: 1fr;
    gap: 20px;
  }

  .top-column h4 {
    font-family: var(--font-title);
    font-size: 0.85rem;
    font-weight: 900;
    color: var(--color-blue);
    text-transform: uppercase;
    letter-spacing: 0.5px;
    margin-bottom: 8px;
    padding-bottom: 5px;
    border-bottom: 2px solid var(--color-blue);
  }

  .top-column p {
    font-size: 0.85rem;
    line-height: 1.5;
    color: var(--color-dark-gray);
    margin-bottom: 10px;
  }

  .top-column .quote {
    font-style: italic;
    color: #555;
  }

.snapshot-box {
    background: var(--color-red);
    color: var(--color-white);
    padding: 25px;
  }

  .snapshot-label {
    font-family: var(--font-title);
    font-size: 0.85rem;
    font-weight: 900;
    color: var(--color-yellow);
    text-transform: uppercase;
    letter-spacing: 2px;
    margin-bottom: 5px;
  }

  .snapshot-name {
    font-family: var(--font-title);
    font-size: clamp(1.8rem, 4vw, 2.5rem);
    font-weight: 900;
    color: var(--color-white);
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 15px;
    padding-bottom: 10px;
    border-bottom: 2px solid rgba(255,255,255,0.3);
  }

  .snapshot-list {
    list-style: none;
    padding: 0;
  }

  .snapshot-list li {
    font-size: 0.82rem;
    line-height: 1.5;
    color: var(--color-white);
    margin-bottom: 8px;
    padding-left: 15px;
    position: relative;
  }

  .snapshot-list li::before {
    content: '■';
    position: absolute;
    left: 0;
    color: var(--color-yellow);
    font-size: 0.5rem;
    top: 3px;
  }

  .snapshot-list .label {
    font-family: var(--font-title);
    font-weight: 900;
    color: var(--color-yellow);
    text-transform: uppercase;
    font-size: 0.75rem;
    letter-spacing: 0.5px;
  }

  .snapshot-list .value {
    color: var(--color-white);
  }

  .snapshot-list .highlight {
    color: var(--color-yellow);
    font-weight: 700;
  }

.hamstrings-header {
  background: linear-gradient(135deg, #ff6b35 0%, #f7931e 50%, #ffd700 100%);
  padding: 20px 25px;
  border-radius: 12px;
  box-shadow: 0 8px 25px rgba(255, 107, 53, 0.4);
 
}

.hamstrings-category {
  font-family: var(--font-title);
  font-size: 0.9rem;
  font-weight: 900;
  color: var(--color-black);
  text-transform: uppercase;
  letter-spacing: 2px;
  margin-bottom: 8px;
  text-shadow: 1px 1px 2px rgba(255,255,255,0.5);
}

.hamstrings-title {
  font-family: var(--font-title);
  font-size: clamp(1.8rem, 4vw, 2.5rem);
  font-weight: 900;
  color: var(--color-black);
  text-transform: uppercase;
  letter-spacing: 1px;
  text-shadow: 2px 2px 4px rgba(255,255,255,0.6);
  transform: skewX(-5deg);
}

.hamstrings-stats {
  background: linear-gradient(90deg, #ff6b35, #f7931e, #ffd700);
  padding: 15px 25px;
  border-radius: 12px;
  
  font-size: 0.90rem;
  font-weight: 700;
  color: var(--color-black);
  text-transform: uppercase;
  letter-spacing: 1px;
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 15px;
  flex-wrap: wrap;
  box-shadow: 
    0 8px 25px rgba(255, 107, 53, 0.5),
    inset 0 2px 10px rgba(255,255,255,0.4);
  animation: stats-pulse 2s ease-in-out infinite;
  border: 3px solid var(--color-yellow);
  position: relative;
  overflow: hidden;
}

.hamstrings-stats::before {
  content: '';
  position: absolute;
  top: 0;
  left: -100%;
  width: 100%;
  height: 100%;
  background: linear-gradient(
    90deg,
    transparent,
    rgba(255,255,255,0.6),
    transparent
  );
  animation: stats-shine 3s ease-in-out infinite;
}