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

.body-s {
  font-family: 'Helvetica Neue', Arial, sans-serif;
  background-color: #000000; /* Чёрный фон */
  color: #ffffff; /* Белый текст (для контраста) */
  line-height: 1.65;
  padding: 28px;
  max-width: 1100px;
  margin: 0 auto;
  text-align: left;
}

/* Заголовок "1 HAREKET" */
.header-badge {
  display: inline-block;
  background: #ff0000; /* Ярко-красный */
  color: #ffffff;
  font-size: clamp(1.2rem, 4vw, 1.8rem);
  font-weight: 900;
  text-transform: uppercase;
  letter-spacing: 1px;
  padding: 6px 12px;
  margin-bottom: 1rem;
  border: 2px solid #ffffff;
  text-shadow: 0 1px 3px rgba(0, 0, 0, 0.5);
}

/* Большой заголовок "6 YOL" */
.main-title {
  font-size: clamp(4rem, 12vw, 8rem);
  font-weight: 900;
  color: #ffffff;
  margin: 0.5rem 0 1rem;
  position: relative;
  text-align: left;
  text-shadow: 0 2px 8px rgba(0, 0, 0, 0.7);
}

.main-title span {
  color: #ff0000; /* Красная цифра "6" */
  position: relative;
  z-index: 1;
}

/* Подзаголовок "LAT PULLDOWNS" */
.subtitle {
  font-size: clamp(1.1rem, 3.5vw, 1.6rem);
  font-weight: 700;
  color: #ff0000; /* Красный */
  margin: 0.8rem 0 1.2rem;
  text-transform: uppercase;
  letter-spacing: 1px;
  text-align: left;
  padding: 0.6rem 1.2rem;
  background: #ffff00; /* Жёлтая полоса */
  color: #000000; /* Чёрный текст на жёлтом */
  display: inline-block;
}

/* Основной текст */
.article-body {
  font-size: clamp(1rem, 3.2vw, 2.25rem);
  color: #451919;
  margin-bottom: 2rem;
  text-align: left;
  line-height: 1.7;
  letter-spacing: 0.3px;
}

.article-body p {
  margin-bottom: 1.2rem;
}

/* Автор */
.author {
  font-size: 0.95rem;
  font-style: italic;
  color: #aaaaaa;
  text-align: right;
  margin-top: 2rem;
  letter-spacing: 1px;
  text-transform: uppercase;
}

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

  .main-title {
    font-size: clamp(2.5rem, 14vw, 6rem);
  }

  .subtitle {
    font-size: clamp(1rem, 4vw, 1.4rem);
    padding: 0.5rem 1rem;
  }

  .header-badge {
    font-size: clamp(1rem, 5vw, 1.5rem);
    padding: 6px 10px;
  }
}
.article-container {
            max-width: 1000px;
            margin: 0 auto;
            background: white;
            border-radius: 10px;
            overflow: hidden;
            box-shadow: 0 5px 15px rgba(0,0,0,0.1);
        }

        .content-section {
            padding: 40px;
        }

        .exercise-header {
            background: linear-gradient(135deg, #2F4F4F 0%, #708090 100%);
            padding: 30px;
            color: white;
            text-align: center;
        }

        .exercise-number {
            font-size: 3em;
            font-weight: 900;
            margin-bottom: 10px;
        }

        .exercise-title {
            font-size: 2.5em;
            font-weight: 700;
            text-transform: uppercase;
        }

        .section-title {
            color: #2F4F4F;
            font-size: 1.8em;
            font-weight: 700;
            margin: 30px 0 20px 0;
            border-bottom: 2px solid #FFD700;
            padding-bottom: 10px;
        }

        .content-text {
            color: #000;
            line-height: 1.7;
            margin-bottom: 20px;
            text-align: justify;
        }

        .highlight-box {
            background: linear-gradient(135deg, #FFD700 0%, #FFF8DC 100%);
            border-left: 5px solid #1E3A5F;
            padding: 25px;
            margin: 25px 0;
            border-radius: 0 8px 8px 0;
        }

        .technique-steps {
            background: #f8f9fa;
            border-radius: 8px;
            padding: 25px;
            margin: 25px 0;
        }

        .technique-step {
            margin-bottom: 15px;
            padding-left: 20px;
            position: relative;
        }

        .technique-step:before {
            content: "•";
            color: #1E3A5F;
            font-weight: bold;
            position: absolute;
            left: 0;
        }

        .muscle-target {
            background: linear-gradient(135deg, #1E3A5F 0%, #2F4F4F 100%);
            color: white;
            padding: 20px;
            border-radius: 8px;
            margin: 25px 0;
        }

        @media (max-width: 768px) {
            .content-section {
                padding: 20px;
            }
            
            .exercise-title {
                font-size: 2em;
            }
            
            .section-title {
                font-size: 1.5em;
            }
        }
 .article-container {
            max-width: 1000px;
            margin: 0 auto;
            background: white;
            border-radius: 10px;
            overflow: hidden;
            box-shadow: 0 5px 15px rgba(0,0,0,0.1);
        }

        .content-section {
            padding: 40px;
        }

        .article-header {
            background: linear-gradient(135deg, #2F4F4F 0%, #708090 100%);
            padding: 40px;
            color: white;
            text-align: center;
        }

        .article-title {
            font-size: 2.2em;
            font-weight: 700;
            margin-bottom: 15px;
            text-transform: uppercase;
        }

        .article-subtitle {
            font-size: 1.4em;
            font-weight: 600;
            opacity: 0.9;
        }

        .section-title {
            color: #2F4F4F;
            font-size: 1.8em;
            font-weight: 700;
            margin: 30px 0 20px 0;
            border-bottom: 2px solid #FFD700;
            padding-bottom: 10px;
        }

        .content-text {
            color: #000;
            line-height: 1.7;
            margin-bottom: 20px;
            text-align: justify;
        }
 .quote-box {
            background: #1E3A5F;
            color: white;
            padding: 30px;
            border-radius: 8px;
            margin: 30px 0;
            font-style: italic;
            text-align: center;
            font-size: 1.2em;
        }

        .series-info {
            background: linear-gradient(135deg, #1E3A5F 0%, #2F4F4F 100%);
            color: white;
            padding: 25px;
            border-radius: 8px;
            margin: 25px 0;
            text-align: center;
        }

        .coach-info {
            background: #f8f9fa;
            border-radius: 8px;
            padding: 20px;
            margin: 25px 0;
            border-left: 4px solid #2F4F4F;
        }
.table-container {
            width: 100%;
            overflow-x: auto;
            margin: 30px 0;
            -webkit-overflow-scrolling: touch;
        }

        .program-table {
            width: 100%;
            min-width: 500px;
            border-collapse: collapse;
            background: #f8f9fa;
        }

        .program-table th {
            background: #2F4F4F;
            color: white;
            padding: 15px;
            text-align: left;
            font-weight: 600;
        }

        .program-table td {
            padding: 12px 15px;
            border-bottom: 1px solid #ddd;
        }

        .program-table tr:nth-child(even) {
            background: #FFF8DC;
        }

        .technique-tips {
            background: linear-gradient(135deg, #1E3A5F 0%, #2F4F4F 100%);
            color: white;
            padding: 30px;
            border-radius: 8px;
            margin: 30px 0;
        }

        .tip-item {
            margin-bottom: 25px;
            padding-left: 20px;
            border-left: 3px solid #FFD700;
        }

        .tip-title {
            font-size: 1.3em;
            font-weight: 700;
            margin-bottom: 10px;
            color: #FFD700;
        }

        .note-box {
            background: linear-gradient(135deg, #FFD700 0%, #FFF8DC 100%);
            border-left: 5px solid #1E3A5F;
            padding: 20px;
            margin: 20px 0;
            border-radius: 0 8px 8px 0;
            font-style: italic;
        }

        .mobile-table {
            display: none;
            background: #f8f9fa;
            border-radius: 8px;
            overflow: hidden;
            margin: 20px 0;
        }

        .mobile-table-item {
            padding: 15px;
            border-bottom: 1px solid #ddd;
        }

        .mobile-table-item:nth-child(even) {
            background: #FFF8DC;
        }

        .mobile-table-header {
            background: #2F4F4F;
            color: white;
            padding: 15px;
            font-weight: 600;
            text-align: center;
        }

        @media (max-width: 768px) {
            .content-section {
                padding: 20px;
            }
            
            .program-table {
                display: none;
            }
            
            .mobile-table {
                display: block;
            }
            
            .section-title {
                font-size: 1.5em;
            }
            
            .program-title {
                font-size: 1.6em;
            }
        }
.program-header {
            background: linear-gradient(135deg, #2F4F4F 0%, #708090 100%);
            padding: 30px;
            color: white;
            text-align: center;
        }

        .program-title {
            font-size: 2em;
            font-weight: 700;
            margin-bottom: 10px;
            text-transform: uppercase;
        }

        .program-author {
            font-size: 1.2em;
            opacity: 0.9;
        }
.grip-options {
            display: grid;
            grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
            gap: 15px;
            margin: 25px 0;
        }

        .grip-option {
            background: #f8f9fa;
            padding: 15px;
            border-radius: 6px;
            border: 1px solid #dee2e6;
        }

        .grip-title {
            font-weight: bold;
            color: #2F4F4F;
            margin-bottom: 8px;
        }