h1 {
            color: #d9534f;
            text-align: center;
            font-size: 2.5em;
            margin-bottom: 10px;
            text-transform: uppercase;
        }
        
        h2 {
            color: #337ab7;
            border-bottom: 2px solid #eee;
            padding-bottom: 5px;
            margin-top: 30px;
        }
        
        .subtitle {
            font-style: italic;
            text-align: center;
            color: #777;
            margin-bottom: 30px;
        }
        
        .highlight {
            background-color: #f8f9fa;
            padding: 15px;
            border-left: 4px solid #d9534f;
            margin: 20px 0;
            font-style: italic;
        }
        
        .quote {
            font-size: 1.2em;
            text-align: center;
            margin: 30px 0;
            padding: 15px;
            background-color: #f5f5f5;
            border-radius: 5px;
        }
        
        .workout {
            background-color: #f9f9f9;
            padding: 15px;
            border-radius: 5px;
            margin: 20px 0;
        }
        
        .workout-title {
            font-weight: bold;
            color: #d9534f;
            margin-bottom: 10px;
        }
        
        table {
            width: 100%;
            border-collapse: collapse;
            margin: 15px 0;
        }
        
        th, td {
            padding: 8px;
            text-align: left;
            border-bottom: 1px solid #ddd;
        }
        
        th {
            background-color: #f2f2f2;
        }
        
        .divider {
            border-top: 2px solid #eee;
            margin: 40px 0;
        }
sup {
    font-size: 0.7em;
    vertical-align: super;
}

.footnotes {
    margin-top: 40px;
    padding-top: 20px;
    border-top: 1px solid #ccc;
    font-size: 0.9em;
    color: #555;
}

.footnotes h3 {
    margin-bottom: 10px;
    font-size: 1em;
    color: #2c3e50;
}

.footnotes ol {
    list-style-type: decimal;
    padding-left: 20px;
}

.footnotes li {
    margin-bottom: 10px;
}
.inline-quote {
  font-style: italic;
  font-weight: bold;
  color: #d9534f;
  quotes: "«" "»";
}
.inline-quote:before {
  content: open-quote;
}
.inline-quote:after {
  content: close-quote;
}
.dark-quote {
  background-color: #2c3e50;
  border: 2px solid #e74c3c;
  border-radius: 8px;
  padding: 25px;
  margin: 30px auto;
  font-family: 'Arial', sans-serif;
  max-width: 400px;
  box-shadow: 0 4px 8px rgba(0, 0, 0, 0.3);
}

.dark-quote-text {
  font-size: 1.3em;
  font-weight: 600;
  line-height: 1.5;
  letter-spacing: 0.8px;
  color: #ecf0f1;
  text-align: center;
  margin: 0;
  text-transform: uppercase;
  text-shadow: 0 1px 2px rgba(0, 0, 0, 0.5);
}
.motivational-quote {
  background: linear-gradient(135deg, #1e2a3a 0%, #2c3e50 100%);
  border-left: 5px solid #e74c3c;
  padding: 30px;
  margin: 40px 0;
  position: relative;
  overflow: hidden;
  border-radius: 4px;
  box-shadow: 0 10px 20px rgba(0,0,0,0.2);
  max-width: 500px;
}
.quote-inner {
  position: relative;
  z-index: 2;
}

.quote-content {
  font-family: 'Montserrat', Arial, sans-serif;
  font-size: 1.4em;
  font-weight: 700;
  line-height: 1.5;
  letter-spacing: 0.5px;
  color: #fff;
  text-align: center;
  margin: 0;
  text-transform: uppercase;
  text-shadow: 0 2px 4px rgba(0,0,0,0.3);
}

.quote-decoration {
  position: absolute;
  bottom: -10px;
  right: -10px;
  width: 60px;
  height: 60px;
  background: rgba(231, 76, 60, 0.2);
  border-radius: 50%;
}

.quote-decoration:before {
  content: "";
  position: absolute;
  top: 10px;
  left: 10px;
  width: 40px;
  height: 40px;
  border: 2px solid #e74c3c;
  border-radius: 50%;
}

@media (max-width: 600px) {
  .quote-content {
    font-size: 1.1em;
  }
  .motivational-quote {
    padding: 20px;
  }
}
.workout-tables {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 30px;
  margin: 40px 0;
  font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
}

.routine-table {
  background: white;
  border-radius: 10px;
  overflow: hidden;
  box-shadow: 0 5px 15px rgba(0,0,0,0.1);
  transition: transform 0.3s ease;
}

.routine-table:hover {
  transform: translateY(-5px);
}

.routine-title {
  background: linear-gradient(135deg, #e74c3c 0%, #c0392b 100%);
  color: white;
  padding: 15px;
  margin: 0;
  text-align: center;
  font-size: 1.2em;
  text-transform: uppercase;
  letter-spacing: 1px;
}

.triceps .routine-title {
  background: linear-gradient(135deg, #3498db 0%, #2980b9 100%);
}

table {
  width: 100%;
  border-collapse: collapse;
}

th {
  background-color: #f8f9fa;
  padding: 12px 15px;
  text-align: left;
  font-weight: 600;
  color: #2c3e50;
  border-bottom: 2px solid #e0e0e0;
}

td {
  padding: 12px 15px;
  border-bottom: 1px solid #e0e0e0;
  color: #34495e;
}

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

tr:hover td {
  background-color: #f5f5f5;
}

@media (max-width: 768px) {
  .workout-tables {
    grid-template-columns: 1fr;
  }
}
.split-container {
  max-width: 800px;
  margin: 40px auto;
  font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
}

.split-title {
  text-align: center;
  color: #2c3e50;
  margin-bottom: 25px;
  font-size: 1.8em;
  text-transform: uppercase;
  letter-spacing: 2px;
}

.split-grid {
  display: grid;
  grid-template-columns: repeat(7, 1fr);
  gap: 15px;
}

.split-day {
  background: white;
  border-radius: 10px;
  padding: 20px 10px;
  text-align: center;
  box-shadow: 0 3px 10px rgba(0,0,0,0.1);
  transition: all 0.3s ease;
  cursor: pointer;
}

.split-day:hover {
  transform: translateY(-5px);
  box-shadow: 0 5px 15px rgba(0,0,0,0.2);
}

.day-number {
  font-weight: bold;
  color: #e74c3c;
  margin-bottom: 5px;
  font-size: 1.1em;
}

.day-muscles {
  font-weight: 600;
  color: #2c3e50;
  margin-bottom: 10px;
  min-height: 40px;
  display: flex;
  align-items: center;
  justify-content: center;
}

.day-icon {
  font-size: 1.8em;
}

/* Цвета для разных дней */
.day-1 { border-top: 4px solid #9b59b6; }
.day-2 { border-top: 4px solid #e74c3c; }
.day-4 { border-top: 4px solid #3498db; }
.day-5 { border-top: 4px solid #9b59b6; }
.day-6 { border-top: 4px solid #f39c12; }

.day-off {
  background-color: #f8f9fa;
  border-top: 4px solid #95a5a6;
}

.day-off .day-number {
  color: #7f8c8d;
}

.day-off .day-muscles {
  color: #95a5a6;
}

@media (max-width: 768px) {
  .split-grid {
    grid-template-columns: repeat(2, 1fr);
  }
}

@media (max-width: 480px) {
  .split-grid {
    grid-template-columns: 1fr;
  }
}
.physics-section {
  max-width: 1000px;
  margin: 40px auto;
  padding: 30px;
  background: #fff;
  border-radius: 10px;
  box-shadow: 0 5px 25px rgba(0,0,0,0.05);
  font-family: 'Open Sans', Arial, sans-serif;
  border-top: 4px solid #e74c3c;
}

.physics-title {
  color: #2c3e50;
  text-align: center;
  font-size: 1.8em;
  margin-bottom: 25px;
  position: relative;
  text-transform: uppercase;
}

.physics-title:after {
  content: "";
  display: block;
  width: 80px;
  height: 3px;
  background: #3498db;
  margin: 15px auto;
}

.physics-content {
  line-height: 1.7;
  color: #34495e;
  font-size: 1.05em;
}

.physics-quote {
  background: #f8f9fa;
  border-left: 4px solid #3498db;
  padding: 20px;
  margin: 25px 0;
  font-style: italic;
  font-weight: 500;
  color: #2c3e50;
}

.training-methods {
  background: #f5f7fa;
  padding: 20px;
  border-radius: 8px;
  margin: 25px 0;
}

.training-methods h3 {
  color: #e74c3c;
  margin-top: 0;
  font-size: 1.2em;
}

.training-methods ul {
  padding-left: 20px;
}

.training-methods li {
  margin-bottom: 10px;
  position: relative;
  padding-left: 15px;
}

.training-methods li:before {
  content: "•";
  color: #e74c3c;
  position: absolute;
  left: 0;
  font-weight: bold;
}

.physics-insight {
  background: #2c3e50;
  color: white;
  padding: 20px;
  border-radius: 8px;
  margin: 30px 0 0;
  font-weight: 500;
}

@media (max-width: 768px) {
  .physics-section {
    padding: 20px;
    margin: 20px;
  }
  
  .physics-title {
    font-size: 1.5em;
  }
}
.geometry-section {
  max-width: 1000px;
  margin: 40px auto;
  padding: 30px;
  background: #fff;
  border-radius: 12px;
  box-shadow: 0 5px 25px rgba(0,0,0,0.08);
  font-family: 'Open Sans', sans-serif;
  border-top: 4px solid #9b59b6;
}

.geometry-title {
  color: #2c3e50;
  text-align: center;
  font-size: 1.8em;
  margin-bottom: 25px;
  position: relative;
  text-transform: uppercase;
}

.geometry-title:after {
  content: "";
  display: block;
  width: 80px;
  height: 3px;
  background: #3498db;
  margin: 15px auto;
}

.muscle-group {
  margin: 30px 0;
}

.muscle-group h3 {
  color: #e74c3c;
  margin-bottom: 15px;
  font-size: 1.2em;
}

.exercise-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(150px, 1fr));
  gap: 12px;
}

.exercise-tag {
  background: #f1f3f6;
  padding: 10px 15px;
  border-radius: 20px;
  text-align: center;
  font-size: 0.95em;
  color: #2c3e50;
  box-shadow: 0 2px 5px rgba(0,0,0,0.05);
}

.quote-block {
  background: #f8f9fa;
  border-left: 4px solid #3498db;
  padding: 20px;
  margin: 30px 0;
  font-style: italic;
  font-weight: 500;
  color: #2c3e50;
  border-radius: 0 8px 8px 0;
}

.methodology {
  margin-top: 40px;
}

.methodology h3 {
  color: #2c3e50;
  text-align: center;
  margin-bottom: 25px;
  font-size: 1.3em;
}

.principles {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
  gap: 25px;
  margin-bottom: 30px;
}

.principle {
  text-align: center;
  padding: 20px;
  background: #f9f9f9;
  border-radius: 8px;
}

.principle-icon {
  font-size: 2em;
  margin-bottom: 10px;
}

.example {
  font-size: 0.95em;
  color: #7f8c8d;
  text-align: center;
  font-style: italic;
  margin-top: 20px;
}

@media (max-width: 768px) {
  .geometry-section {
    padding: 20px;
    margin: 20px;
  }
  
  .principles {
    grid-template-columns: 1fr;
  }
}
.biology-section {
  max-width: 1000px;
  margin: 40px auto;
  padding: 30px;
  background: #fff;
  border-radius: 12px;
  box-shadow: 0 5px 25px rgba(0,0,0,0.08);
  font-family: 'Open Sans', sans-serif;
  border-top: 4px solid #2ecc71;
}

.biology-title {
  color: #2c3e50;
  text-align: center;
  font-size: 1.8em;
  margin-bottom: 25px;
  position: relative;
  text-transform: uppercase;
}

.biology-title:after {
  content: "";
  display: block;
  width: 80px;
  height: 3px;
  background: #e74c3c;
  margin: 15px auto;
}

.biology-quote {
  background: #f8f9fa;
  border-left: 4px solid #3498db;
  padding: 20px;
  margin: 25px 0;
  border-radius: 0 8px 8px 0;
}

.biology-quote p {
  font-style: italic;
  font-weight: 500;
  color: #2c3e50;
  margin: 0;
}

.quote-author {
  text-align: right;
  font-weight: 600;
  color: #7f8c8d;
  margin-top: 10px;
  font-size: 0.9em;
}

.highlight {
  background-color: #fdebd0;
  padding: 2px 5px;
  border-radius: 3px;
  font-weight: 600;
  color: #e67e22;
}

.biology-lesson {
  margin-top: 35px;
}

.biology-lesson h3 {
  color: #e74c3c;
  font-size: 1.2em;
  margin-bottom: 15px;
}

.solution-box {
  display: flex;
  align-items: center;
  background: #f1f8fe;
  padding: 20px;
  border-radius: 8px;
  margin-top: 20px;
  gap: 20px;
}

.solution-icon {
  font-size: 2.5em;
  flex-shrink: 0;
}

.solution-text h4 {
  color: #2980b9;
  margin: 0 0 10px 0;
  font-size: 1.1em;
}

.solution-text p {
  margin: 0;
  color: #34495e;
}

@media (max-width: 768px) {
  .biology-section {
    padding: 20px;
    margin: 20px;
  }
  
  .solution-box {
    flex-direction: column;
    text-align: center;
  }
}
.health-section {
  max-width: 1000px;
  margin: 40px auto;
  padding: 30px;
  background: #fff;
  border-radius: 12px;
  box-shadow: 0 5px 25px rgba(0,0,0,0.08);
  font-family: 'Open Sans', sans-serif;
  border-top: 4px solid #e74c3c;
}

.health-title {
  color: #2c3e50;
  text-align: center;
  font-size: 1.8em;
  margin-bottom: 25px;
  position: relative;
  text-transform: uppercase;
}

.health-title:after {
  content: "";
  display: block;
  width: 80px;
  height: 3px;
  background: #3498db;
  margin: 15px auto;
}

.quote-block {
  background: #f8f9fa;
  border-left: 4px solid #e74c3c;
  padding: 20px;
  margin: 25px 0;
  border-radius: 0 8px 8px 0;
  font-style: italic;
  color: #2c3e50;
}

.recovery-journey {
  margin-top: 40px;
}

.recovery-journey h3 {
  color: #e74c3c;
  font-size: 1.3em;
  text-align: center;
  margin-bottom: 25px;
}

.recovery-steps {
  display: flex;
  justify-content: space-between;
  gap: 15px;
  margin-bottom: 30px;
}

.step {
  flex: 1;
  text-align: center;
  background: #f1f8fe;
  padding: 20px 15px;
  border-radius: 8px;
}

.step-number {
  width: 40px;
  height: 40px;
  background: #3498db;
  color: white;
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  margin: 0 auto 15px;
  font-weight: bold;
  font-size: 1.2em;
}

.lesson-learned {
  background: #f5f5f5;
  padding: 25px;
  border-radius: 8px;
}

.lesson-learned h4 {
  color: #2c3e50;
  margin-top: 0;
  font-size: 1.1em;
}

.lesson-learned ul {
  padding-left: 20px;
}

.lesson-learned li {
  margin-bottom: 10px;
  position: relative;
  padding-left: 15px;
}

.lesson-learned li:before {
  content: "•";
  color: #e74c3c;
  position: absolute;
  left: 0;
  font-weight: bold;
}

.wisdom-quote {
  background: #2c3e50;
  color: white;
  padding: 20px;
  border-radius: 8px;
  margin-top: 20px;
  font-weight: 500;
}

@media (max-width: 768px) {
  .health-section {
    padding: 20px;
    margin: 20px;
  }
  
  .recovery-steps {
    flex-direction: column;
  }
}
.art-section {
  max-width: 1000px;
  margin: 40px auto;
  padding: 30px;
  background: #fff;
  border-radius: 12px;
  box-shadow: 0 5px 25px rgba(0,0,0,0.08);
  font-family: 'Open Sans', sans-serif;
  border-top: 4px solid #f39c12;
}

.art-title {
  color: #2c3e50;
  text-align: center;
  font-size: 1.8em;
  margin-bottom: 25px;
  position: relative;
  text-transform: uppercase;
}

.art-title:after {
  content: "";
  display: block;
  width: 80px;
  height: 3px;
  background: #e74c3c;
  margin: 15px auto;
}

.art-intro {
  text-align: center;
  margin-bottom: 30px;
  font-size: 1.1em;
}

.art-intro strong {
  color: #e74c3c;
}

.quote-block {
  background: #f8f9fa;
  border-left: 4px solid #3498db;
  padding: 20px;
  margin: 25px 0;
  border-radius: 0 8px 8px 0;
  font-style: italic;
  color: #2c3e50;
}

.technique-showcase {
  margin: 35px 0;
}

.technique-showcase h3 {
  color: #2c3e50;
  text-align: center;
  margin-bottom: 25px;
  font-size: 1.3em;
}

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

.example {
  background: #f5f7fa;
  padding: 20px;
  border-radius: 8px;
  text-align: center;
}

.exercise-icon {
  font-size: 2em;
  margin-bottom: 15px;
}

.science-note {
  background: #2c3e50;
  color: white;
  padding: 20px;
  border-radius: 8px;
  margin-top: 30px;
}

.science-note h4 {
  color: #f39c12;
  margin-top: 0;
  font-size: 1.1em;
}

@media (max-width: 768px) {
  .art-section {
    padding: 20px;
    margin: 20px;
  }
  
  .technique-examples {
    grid-template-columns: 1fr;
  }
}
.calculus-section {
  max-width: 1000px;
  margin: 40px auto;
  padding: 30px;
  background: #fff;
  border-radius: 12px;
  box-shadow: 0 5px 25px rgba(0,0,0,0.08);
  font-family: 'Open Sans', sans-serif;
  border-top: 4px solid #9b59b6;
}

.calculus-title {
  color: #2c3e50;
  text-align: center;
  font-size: 1.8em;
  margin-bottom: 25px;
  position: relative;
  text-transform: uppercase;
}

.formula-intro {
  text-align: center;
  margin-bottom: 30px;
}

.formula-components {
  display: flex;
  justify-content: center;
  align-items: center;
  gap: 15px;
  margin-top: 20px;
  flex-wrap: wrap;
}

.component {
  background: #f1f3f6;
  padding: 12px 20px;
  border-radius: 30px;
  font-weight: 600;
  color: #2c3e50;
}

.plus {
  font-size: 1.5em;
  color: #7f8c8d;
}

.strategy-block {
  margin: 40px 0;
}

.strategy-block h3 {
  color: #e74c3c;
  text-align: center;
  margin-bottom: 25px;
  font-size: 1.3em;
}

.strategy-points {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
  gap: 20px;
}

.point {
  background: #f8f9fa;
  padding: 20px;
  border-radius: 8px;
  text-align: center;
}

.point-icon {
  font-size: 2em;
  margin-bottom: 15px;
}

.metabolism-block {
  margin: 50px 0;
}

.metabolism-block h3 {
  color: #2c3e50;
  text-align: center;
  margin-bottom: 25px;
  font-size: 1.3em;
}

.metabolism-graphic {
  display: flex;
  justify-content: center;
  gap: 30px;
  align-items: flex-end;
  height: 150px;
  margin-bottom: 20px;
}

.graphic-item {
  text-align: center;
  width: 80px;
}

.graphic-bar {
  width: 100%;
  border-radius: 5px 5px 0 0;
  transition: height 0.5s ease;
}

.graphic-item p {
  margin-top: 10px;
  font-size: 0.9em;
}

.graphic-caption {
  text-align: center;
  font-style: italic;
  color: #7f8c8d;
  max-width: 500px;
  margin: 0 auto;
}

.quote-block {
  background: #f8f9fa;
  border-left: 4px solid #3498db;
  padding: 20px;
  margin: 30px 0;
  border-radius: 0 8px 8px 0;
  font-style: italic;
  color: #2c3e50;
  font-weight: 500;
}

.final-motivation p:last-child {
  text-align: center;
  color: #2c3e50;
  font-size: 1.1em;
}

@media (max-width: 768px) {
  .calculus-section {
    padding: 20px;
    margin: 20px;
  }
  
  .formula-components {
    flex-direction: column;
  }
  
  .metabolism-graphic {
    gap: 15px;
  }
  
  .graphic-item {
    width: 60px;
  }
}