/* flex-lewis-legs.css — стиль тренировки ног от чемпиона Olympia 212 */

.body-f {
    font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
    background: linear-gradient(135deg, #f5f7fa 0%, #e4edf5 100%);
    color: #212529;
    margin: 0;
    padding: 40px 20px;
    display: flex;
    justify-content: center;
    align-items: center;
    min-height: 100vh;
}

.container {
    max-width: 900px;
    background: white;
    padding: 60px 50px;
    border-radius: 30px;
    box-shadow: 0 20px 60px rgba(0,0,0,0.1);
    text-align: center;
    position: relative;
    overflow: hidden;
margin: 0 auto;

}

.container::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 100%;
    height: 12px;
    background: linear-gradient(90deg, #ff6b6b, #4ecdc4, #45b7d1);
}

/* Главный заголовок */
.main-title {
    font-size: 52px;
    font-weight: 900;
    margin: 0;
    color: #e63946;
    text-transform: uppercase;
    letter-spacing: 4px;
    text-shadow: 3px 3px 0 #ffeaa7, 5px 5px 0 rgba(0,0,0,0.1);
    line-height: 1.1;
    margin-bottom: 10px;
}

/* Подзаголовок */
.subtitle {
    font-size: 28px;
    font-weight: 700;
    color: #2d6a4f;
    margin: 0 0 30px;
    text-transform: uppercase;
    letter-spacing: 2px;
}

/* Описание чемпиона */
.champion-desc {
    font-size: 22px;
    font-weight: 600;
    color: #333;
    margin: 40px 0;
    line-height: 1.6;
    padding: 20px;
    background: #f8f9fa;
    border-radius: 16px;
    border: 2px dashed #a8dadc;
    position: relative;
}

.champion-desc:before {
    content: "🏆";
    position: absolute;
    top: -25px;
    left: 50%;
    transform: translateX(-50%);
    font-size: 36px;
    color: #e63946;
}

/* Автор и фото */
.credits {
    font-size: 16px;
    color: #6c757d;
    margin-top: 60px;
    font-style: italic;
    letter-spacing: 0.5px;
}

.credits strong {
    color: #495057;
    font-weight: 700;
}

/* Адаптивность */
@media (max-width: 768px) {
    body {
        padding: 20px 10px;
    }

    .container {
        padding: 40px 20px;
        margin: 10px;
        border-radius: 20px;
    }

    .main-title {
        font-size: 36px;
        letter-spacing: 2px;
    }

    .subtitle {
        font-size: 22px;
    }

    .champion-desc {
        font-size: 18px;
        padding: 15px;
    }
}
.container2 {
    max-width: 950px;
    margin: 0 auto;
    background: white;
    padding: 60px;
    border-radius: 30px;
    box-shadow: 0 15px 50px rgba(0,0,0,0.08);
    position: relative;
    overflow: hidden;
}

.container2::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 100%;
    height: 10px;
    background: linear-gradient(90deg, #e63946, #457b9d, #a8dadc);
}
.profile-name {
    font-size: 42px;
    font-weight: 900;
    text-align: center;
    margin-bottom: 5px;
    color: #e63946;
    text-transform: uppercase;
    letter-spacing: 3px;
    text-shadow: 2px 2px 4px rgba(0,0,0,0.05);
}
.quote-box {
    background: linear-gradient(135deg, #ffeaa7, #fd79a8);
    padding: 30px;
    margin: 40px 0;
    border-radius: 20px;
    color: #212529;
    font-weight: 700;
    font-size: 19px;
    text-align: center;
    box-shadow: 0 6px 20px rgba(253, 121, 168, 0.2);
    position: relative;
}

.quote-box:before {
    content: """;
    position: absolute;
    top: -20px;
    left: 20px;
    font-size: 80px;
    color: rgba(255,255,255,0.3);
    font-family: Georgia, serif;
}

.quote-box:after {
    content: """;
    position: absolute;
    bottom: -60px;
    right: 20px;
    font-size: 80px;
    color: rgba(255,255,255,0.3);
    font-family: Georgia, serif;
}

/* Основной текст */
.content {
    font-size: 18px;
    text-align: justify;
    margin-bottom: 40px;
    line-height: 1.8;
}

.content p {
    margin-bottom: 20px;
}

.content strong {
    color: #d63384;
    font-weight: 700;
}

/* Таблица тренировки */
.workout-table {
    width: 100%;
    border-collapse: collapse;
    margin: 60px 0;
    font-size: 17px;
    box-shadow: 0 8px 25px rgba(0,0,0,0.06);
    border-radius: 16px;
    overflow: hidden;
}

.workout-table th,
.workout-table td {
    padding: 18px;
    text-align: center;
    border-bottom: 1px solid #e9ecef;
}

.workout-table th {
    background: linear-gradient(135deg, #457b9d, #a8dadc);
    color: white;
    font-weight: 800;
    text-transform: uppercase;
    letter-spacing: 0.8px;
}

.workout-table tr:nth-child(even) {
    background: #f8f9fa;
}

.workout-table tr:hover {
    background: #e3f2fd;
    transform: scale(1.01);
    transition: all 0.3s ease;
}

.workout-table .note {
    font-size: 14px;
    text-align: left;
    padding: 15px;
    background: #fff8e6;
    color: #6c757d;
    font-style: italic;
}
/* Адаптивность */
@media (max-width: 768px) {
    .container {
        padding: 40px 20px;
        margin: 10px;
        border-radius: 20px;
    }

    .profile-name {
        font-size: 32px;
        letter-spacing: 2px;
    }

    .subtitle {
        font-size: 22px;
    }

    .quote-box {
        font-size: 17px;
        padding: 20px;
    }

    .content {
        font-size: 17px;
    }

    .workout-table {
        font-size: 15px;
    }

    .workout-table th,
    .workout-table td {
        padding: 12px 10px;
    }
}
.container3 {
    max-width: 1000px;
    margin: 0 auto;
    background: white;
    padding: 60px;
    border-radius: 30px;
    box-shadow: 0 15px 50px rgba(0,0,0,0.08);
    position: relative;
    overflow: hidden;
}

.container3::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 100%;
    height: 10px;
    background: linear-gradient(90deg, #457b9d, #a8dadc, #e63946);
}
.section-title {
    font-size: 32px;
    font-weight: 900;
    text-align: center;
    margin: 50px 0 30px;
    color: #e63946;
    text-transform: uppercase;
    letter-spacing: 2px;
}

.sub-title {
    font-size: 24px;
    font-weight: 700;
    color: #2d6a4f;
    margin-bottom: 25px;
    border-bottom: 2px solid #a8dadc;
    padding-bottom: 10px;
}
.note-box {
    background: #fff8e6;
    border-left: 6px solid #ffc107;
    padding: 25px;
    margin: 30px 0;
    border-radius: 0 16px 16px 0;
    box-shadow: 0 5px 15px rgba(255, 193, 7, 0.15);
}

.tip-box {
    background: linear-gradient(135deg, #e0f7fa, #b2ebf2);
    padding: 25px;
    margin: 30px 0;
    border-radius: 16px;
    box-shadow: 0 5px 15px rgba(0, 150, 136, 0.1);
    position: relative;
    border: 1px solid #80deea;
}

.tip-box h3 {
    color: #00796b;
    margin-top: 0;
    display: flex;
    align-items: center;
}

.tip-box h3:before {
    content: "💡";
    margin-right: 10px;
    font-size: 24px;
}

/* Таблица сплита */
.split-table {
    width: 100%;
    border-collapse: collapse;
    margin: 40px 0;
    font-size: 17px;
    box-shadow: 0 5px 15px rgba(0,0,0,0.05);
    border-radius: 12px;
    overflow: hidden;
}

.split-table th,
.split-table td {
    padding: 16px;
    text-align: center;
    border-bottom: 1px solid #e9ecef;
}

.split-table th {
    background: linear-gradient(135deg, #a8dadc, #457b9d);
    color: white;
    font-weight: 800;
    text-transform: uppercase;
}

.split-table tr:nth-child(even) {
    background: #f8f9fa;
}

.split-table tr:hover {
    background: #e3f2fd;
}
.profile-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
    gap: 20px;
    margin: 40px 0;
    padding: 25px;
    background: #f8f9fa;
    border-radius: 16px;
    border: 2px solid #e9ecef;
}

.profile-item {
    font-size: 17px;
    font-weight: 600;
    color: #495057;
}

.profile-label {
    font-weight: 700;
    color: #0d6efd;
    display: block;
}

/* Адаптивность */
@media (max-width: 768px) {
    .container3 {
        padding: 40px 20px;
        margin: 10px;
        border-radius: 20px;
    }

    .section-title {
        font-size: 26px;
    }

    .sub-title {
        font-size: 20px;
    }

    .note-box, .tip-box {
        padding: 20px 15px;
    }

    .split-table,
    .split-table th,
    .split-table td {
        font-size: 15px;
        padding: 12px 10px;
    }
}
.exercises-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(220px, 1fr));
    gap: 25px;
    margin-top: 40px;
}

.exercise-card {
    background: linear-gradient(145deg, #f8f9fa, #e9ecef);
    padding: 30px 20px;
    border-radius: 20px;
    box-shadow: 0 6px 20px rgba(0,0,0,0.06);
    transition: all 0.4s ease;
    border: 2px solid transparent;
    cursor: pointer;
    position: relative;
    overflow: hidden;
 width: 300px;

}

.exercise-card:hover {
    transform: translateY(-10px) scale(1.03);
    box-shadow: 0 15px 35px rgba(69, 123, 157, 0.2);
    border-color: #457b9d;
}

.exercise-card::after {
    content: "";
    position: absolute;
    top: 0;
    left: -100%;
    width: 100%;
    height: 100%;
    background: linear-gradient(90deg, transparent, rgba(255,255,255,0.3), transparent);
    transition: 0.6s;
}

.exercise-card:hover::after {
    left: 100%;
}

.exercise-name {
    font-size: 20px;
    font-weight: 800;
    color: #e63946;
    margin: 0;
    text-transform: uppercase;
    letter-spacing: 1px;
    line-height: 1.4;
}