:root {
            --primary-red: #d60000;
            --text-black: #222;
            --text-gray: #555;
            --bg-light: #f4f4f4;
            --white: #ffffff;
            --primary-blue: #009ec3;

 
            --primary-yellow: #ffe600;
            
            --bg-white: #ffffff;
            
        }

        .container3 {
            font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;
            line-height: 1.6;
            color: var(--text-black);
            margin: 0;
            padding: 20px;
            background-color: var(--white);
        }

        .container3 {
            max-width: 100%;
            margin: 0 auto;
        }

       

        h1 {
            font-size: 3.5rem;
            color: var(--primary-red);
            text-transform: uppercase;
            line-height: 0.9;
            margin: 0 0 10px 0;
            font-weight: 900;
            letter-spacing: -1px;
        }

        .subtitle {
            font-size: 1.4rem;
            color: var(--text-gray);
            font-weight: 300;
            margin-bottom: 10px;
        }

        .author {
            font-size: 0.9rem;
            color: var(--text-black);
            font-weight: bold;
        }

        /* Logo Badge */
        .badge {
            border: 2px solid var(--text-black);
            display: inline-block;
            padding: 10px 15px;
            text-align: center;
            margin-bottom: 20px;
            font-weight: 900;
            text-transform: uppercase;
            color: var(--primary-red);
            position: relative;
        }
        
       

        /* Content Sections */
        .drop-cap {
            float: left;
            font-size: 4rem;
            line-height: 0.8;
            padding-right: 8px;
            padding-top: 4px;
            font-weight: 900;
            color: var(--text-black);
        }

        h2 {
            color: var(--primary-red);
            text-transform: uppercase;
            font-size: 1.2rem;
            border-bottom: 2px solid var(--bg-light);
            padding-bottom: 5px;
            margin-top: 40px;
        }

        p {
            margin-bottom: 15px;
            text-align: justify;
        }

        /* Pull Quote */
        .pull-quote {
            background-color: var(--bg-light);
            border-left: 5px solid var(--primary-red);
            padding: 20px;
            margin: 30px 0;
            font-style: normal;
            font-size: 1.2rem;
            color: var(--primary-red);
            font-weight: bold;
        }

        .pull-quote::before {
            content: """;
            font-size: 3rem;
            line-height: 0;
            vertical-align: -20px;
            margin-right: 10px;
            color: var(--primary-red);
        }

        .pull-quote::after {
            content: """;
            font-size: 3rem;
            line-height: 0;
            vertical-align: -10px;
            margin-left: 10px;
            color: var(--primary-red);
        }

        /* Exercise List (Sidebar content) */
        .exercise-list {
            background-color: var(--bg-light);
            padding: 25px;
            margin-top: 40px;
            border-top: 4px solid var(--primary-red);
        }

        .exercise-list h3 {
            margin-top: 0;
            text-transform: uppercase;
            font-size: 1.1rem;
        }

        .muscle-group {
            margin-bottom: 15px;
            border-bottom: 1px solid #ddd;
            padding-bottom: 10px;
        }

        .muscle-group:last-child {
            border-bottom: none;
        }

        .muscle-title {
            font-weight: 900;
            color: var(--primary-red);
            text-transform: uppercase;
            display: block;
            margin-bottom: 5px;
        }

        ul {
            margin: 0;
            padding-left: 20px;
            font-size: 0.9rem;
        }

        li {
            margin-bottom: 3px;
        }

        /* Footer */
        footer {
            margin-top: 50px;
            border-top: 1px solid #ddd;
            padding-top: 20px;
            font-size: 0.8rem;
            color: #999;
            text-align: center;
        }

        /* Responsive */
        @media (max-width: 768px) {
            h1 {
                font-size: 2.0rem;
            }
            .subtitle {
                font-size: 1.1rem;
            }
            .drop-cap {
                font-size: 3rem;
            }
        }
.section {
            margin-bottom: 60px;
            padding-bottom: 40px;
            border-bottom: 1px solid #ddd;
        }

        .section:last-child {
            border-bottom: none;
        }
.fact-box {
            display: flex;
            align-items: flex-start;
            background: var(--bg-light);
            padding: 30px;
            border-left: 5px solid var(--text-black);
        }

        .big-number {
            font-size: 6rem;
            font-weight: 900;
            line-height: 0.8;
            margin-right: 20px;
            color: var(--text-black);
        }

        .fact-text {
            font-size: 1.2rem;
            font-weight: bold;
            line-height: 1.3;
        }
 .vitamin-header {
            display: flex;
            align-items: center;
            margin-bottom: 20px;
        }

        .muscle-research-badge {
            background: var(--text-black);
            color: var(--white);
            padding: 10px;
            text-align: center;
            font-weight: bold;
            text-transform: uppercase;
            margin-right: 20px;
            border: 2px solid var(--text-black);
        }

        .muscle-research-badge .icon {
            font-size: 2rem;
            display: block;
            margin-bottom: 5px;
        }

        .vitamin-title {
            color: var(--primary-blue);
            font-size: 2.5rem;
            line-height: 1;
            margin: 0;
        }

        .author {
            font-size: 0.9rem;
            color: var(--text-gray);
            margin-bottom: 20px;
            display: block;
        }

        .two-column-text {
            display: grid;
            grid-template-columns: 1fr 1fr;
            gap: 30px;
        }

        /* Regeneration Section */
        .regen-header {
            color: var(--primary-red);
            font-size: 2rem;
            margin-bottom: 15px;
            line-height: 1.1;
        }

        .regen-header span {
            display: block;
            font-size: 1.2rem;
            color: var(--text-black);
        }

 @media (max-width: 768px) {
            .two-column-text {
                grid-template-columns: 1fr;
            }
            
            .squat-main-title {
                font-size: 2.5rem;
            }

            .big-number {
                font-size: 5rem;
            }
            
            .fact-box {
                flex-direction: column;
            }
            
            .big-number {
                margin-bottom: 10px;
                margin-right: 0;
            }
        }
.squat-header-box {
            background: var(--text-black);
            color: var(--white);
            padding: 20px;
            margin-bottom: 30px;
            text-align: center;
        }

        .train-to-gain {
            background: var(--primary-red);
            color: var(--white);
            display: inline-block;
            padding: 5px 10px;
            font-weight: bold;
            text-transform: uppercase;
            font-size: 0.8rem;
            margin-bottom: 10px;
        }

        .squat-main-title {
            font-size: 4rem;
            margin: 10px 0;
            line-height: 1;
        }

        .squat-subtitle {
            font-style: italic;
            font-size: 1.2rem;
            margin-bottom: 10px;
            color: #ccc;
        }

        .squat-intro {
            background: #333;
            color: var(--white);
            padding: 20px;
            margin-bottom: 30px;
            border-radius: 5px;
        }

        .squat-intro h3 {
            color: var(--primary-red);
            margin-top: 0;
        }

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

        .tip-card {
            background: var(--text-black);
            color: var(--white);
            padding: 20px;
            border-left: 4px solid var(--primary-blue);
        }

        .tip-number {
            color: var(--primary-blue);
            font-weight: 900;
            font-size: 1.2rem;
            margin-bottom: 10px;
            display: block;
        }
 @media (max-width: 768px) {
            .two-column-text {
                grid-template-columns: 1fr;
            }
            
            .squat-main-title {
                font-size: 2.5rem;
            }

            .big-number {
                font-size: 5rem;
            }
            
            .fact-box {
                flex-direction: column;
            }
            
            .big-number {
                margin-bottom: 10px;
                margin-right: 0;
            }
        }
 .header-section {
            border-bottom: 2px solid var(--text-black);
            margin-bottom: 30px;
            padding-bottom: 15px;
            display: flex;
            justify-content: space-between;
            align-items: flex-start;
        }
.content-grid {
            display: grid;
            grid-template-columns: 1fr;
            gap: 30px;
        }

        .drop-cap {
            float: left;
            font-size: 3.5rem;
            line-height: 0.8;
            padding-right: 10px;
            padding-top: 5px;
            font-weight: 900;
        }

        h2 {
            font-size: 1.3rem;
            font-weight: 900;
            margin-top: 25px;
            margin-bottom: 10px;
            text-transform: uppercase;
            color: var(--text-black);
        }

        p {
            margin-bottom: 15px;
            text-align: justify;
        }

        /* Обёртка для безопасной прокрутки */
.table-wrapper {
    overflow-x: auto;
    -webkit-overflow-scrolling: touch;
    border-radius: 4px;
}

/* Базовые стили */
table {
    width: 100%;
    border-collapse: collapse;
    font-size: 1.1rem;
    font-weight: bold;
    min-width: 400px; /* Минимальная ширина для десктопа */
}

th {
    text-align: left;
    border-bottom: 2px solid var(--text-black);
    padding: 12px 10px;
    text-transform: uppercase;
    background: rgba(255,255,255,0.4);
}

td {
    padding: 12px 10px;
    border-bottom: 1px solid rgba(0,0,0,0.1);
}

.reps-col {
    text-align: right;
}

/*  Адаптивность для мобильных устройств */
@media (max-width: 600px) {
    table, thead, tbody, th, td, tr {
        display: block;
    }

    /* Скрываем заголовок таблицы визуально */
    thead tr {
        position: absolute;
        top: -9999px;
        left: -9999px;
    }

    tr {
        border: 1px solid rgba(0,0,0,0.2);
        margin-bottom: 12px;
        background: rgba(255,255,255,0.75);
        border-radius: 8px;
        padding: 8px;
        box-shadow: 0 2px 4px rgba(0,0,0,0.05);
    }

    td {
        border: none;
        border-bottom: 1px solid rgba(0,0,0,0.08);
        position: relative;
        padding-left: 45%;
        text-align: right;
        min-height: 36px;
        display: flex;
        align-items: center;
        justify-content: flex-end;
    }

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

    /* Подписи через data-label */
    td:before {
        position: absolute;
        top: 50%;
        left: 10px;
        transform: translateY(-50%);
        width: 40%;
        padding-right: 10px;
        white-space: nowrap;
        text-align: left;
        font-weight: 900;
        content: attr(data-label);
        color: var(--text-black);
    }
}
        /* Responsive */
        @media (max-width: 600px) {
            .header-section {
                flex-direction: column;
            }
            
            .sidebar-badge {
                margin-top: 20px;
                width: 100%;
            }

            .main-title {
                font-size: 2rem;
            }
            
            .workout-title {
                font-size: 1.8rem;
            }
        }

.workout-details {
            background-color: #f9f9f9;
            padding: 20px;
            border-left: 5px solid var(--primary-red);
            margin: 20px 0;
        }

        .workout-details strong {
            color: var(--primary-red);
        }

        .exercise-card {
            background: var(--bg-light);
            padding: 20px;
            margin-bottom: 20px;
            border-radius: 4px;
            border-left: 4px solid var(--primary-yellow);
        }

        .exercise-title {
            font-weight: 900;
            color: var(--primary-red);
            text-transform: uppercase;
            font-size: 1.2rem;
            margin-bottom: 10px;
            display: block;
        }
 blockquote {
            background: var(--text-black);
            color: var(--bg-white);
            padding: 20px;
            margin: 30px 0;
            font-size: 1.4rem;
            font-weight: bold;
            line-height: 1.3;
            position: relative;
        }