* {
            margin: 0;
            padding: 0;
            box-sizing: border-box;
        } 
.russian-card {
            max-width: 100%;
            width: 100%;
            background: rgba(18, 22, 35, 0.15);
            backdrop-filter: blur(12px);
            -webkit-backdrop-filter: blur(12px);
            border: 1px solid rgba(255, 215, 140, 0.25);
            border-radius: 2.5rem;
            padding: 1.5rem 1.2rem 1.8rem 1.2rem;
            box-shadow: 0 30px 45px -15px rgba(0, 0, 0, 0.6), inset 0 1px 2px rgba(255, 245, 200, 0.1);
            transition: all 0.3s ease;
        }
 .russian-panel {
            background: rgba(10, 14, 23, 0.7);
            border-radius: 2.5rem;
            padding: 1.2rem 1rem;
            border: 1px solid rgba(230, 190, 120, 0.2);
            box-shadow: inset 0 2px 5px rgba(0, 0, 0, 0.5), 0 10px 15px -10px #00000080;
            backdrop-filter: blur(4px);
            transition: transform 0.2s;
        }

        .russian-panel:hover {
            transform: translateY(-4px);
            border-color: rgba(230, 190, 120, 0.5);
        }

        /* ИМЯ — КРУПНО */
        .name-line {
            font-size: clamp(2.5rem, 10vw, 4.8rem);
            font-weight: 800;
            line-height: 1.1;
            letter-spacing: -0.02em;
            text-transform: uppercase;
            color: #f7e5c2;
            text-shadow: 0 0 12px #ffb34780, 2px 4px 10px #000000;
            margin-bottom: 0.4rem;
            word-break: break-word;
        }

        /* ПРОЗВИЩЕ В КАВЫЧКАХ */
        .bigramy-highlight {
            font-size: clamp(1.4rem, 6vw, 2.4rem);
            font-weight: 600;
            color: #e3b87c;
            background: linear-gradient(135deg, #ffd78c20, #b47c4820);
            display: inline-block;
            padding: 0.3rem 1.5rem 0.3rem 1rem;
            border-radius: 60px;
            margin: 0.8rem 0 1rem 0;
            border-left: 8px solid #d9a755;
            letter-spacing: 1px;
        }

        /* СТРОКА С ТИТУЛОМ */
        .achievement {
            font-size: clamp(1.4rem, 5vw, 2rem);
            font-weight: 500;
            color: #cdc9b5;
            margin: 0.9rem 0 0.8rem 0;
            display: flex;
            flex-wrap: wrap;
            align-items: baseline;
            gap: 0.4rem;
        }

        .runnerup {
            background: #444c5c;
            padding: 0.3rem 1rem;
            border-radius: 0px;
            font-weight: 600;
            color: #ffdba0;
            font-size: 0.9em;
            white-space: nowrap;
        }
 .gold {
            color: #fdcc7a;
            font-weight: 700;
            text-transform: uppercase;
            letter-spacing: 2px;
            font-size: 1.2em;
            background: linear-gradient(145deg, #ae7f3a, #f9e1a4);
            -webkit-background-clip: text;
            background-clip: text;
            -webkit-text-fill-color: transparent;
            text-shadow: 0 0 20px #ffb347;
        }

        /* ФИНАЛЬНЫЙ СЛОГАН */
        .people-champ {
            font-size: clamp(2rem, 8vw, 3.5rem);
            font-weight: 800;
            text-transform: uppercase;
            color: #fff2db;
            margin-top: 1.8rem;
            border-top: 4px double #ffcf8a;
            padding-top: 1.6rem;
            line-height: 1.2;
            text-shadow: 3px 3px 0 #2f2a1f;
            word-break: break-word;
        }

 @media (max-width: 600px) {
            .russian-card {
                padding: 1.3rem 1rem 1.8rem 1rem;
                border-radius: 2rem;
            }
            .russian-panel {
                padding: 1.5rem 1.2rem;
            }
            .runnerup {
                white-space: normal;
            }
        }
 .article-card {
            max-width: 100%;
            width: 100%;
            background: rgba(255, 250, 240, 0.9);
            backdrop-filter: blur(4px);
            -webkit-backdrop-filter: blur(4px);
            border-radius: 2.8rem;
            box-shadow: 0 30px 50px -20px rgba(40, 30, 10, 0.5), inset 0 1px 4px rgba(255, 255, 245, 0.8);
            padding: 2.8rem 2.5rem;
            border: 1px solid rgba(180, 140, 100, 0.3);
        }

        /* ЗАГОЛОВОК ОСНОВНОЙ */
        .hero-title {
            font-size: clamp(2.4rem, 8vw, 4.8rem);
            font-weight: 800;
            text-transform: uppercase;
            letter-spacing: -0.02em;
            line-height: 1;
            color: #2d281c;
            border-left: 12px solid #b87c3a;
            padding-left: 1.5rem;
            margin-bottom: 0.5rem;
            text-shadow: 4px 4px 0 rgba(180, 130, 70, 0.15);
        }

        .byline {
            font-size: clamp(1.1rem, 3vw, 1.5rem);
            font-weight: 500;
            color: #5f4e36;
            margin-bottom: 2.5rem;
            margin-top: 0.2rem;
            padding-left: 2.2rem;
            font-style: italic;
            display: flex;
            align-items: center;
            gap: 0.8rem;
            flex-wrap: wrap;
        }

        .byline span {
            background: #d4bc9a;
            padding: 0.15rem 1rem;
            border-radius: 60px;
            color: #2f2a1e;
            font-style: normal;
            font-weight: 600;
            letter-spacing: 0.5px;
        }

        /* ВСТУПЛЕНИЕ (ЦИТАТА/КОНТЕКСТ) */
        .intro-quote {
            background: #ede3d3;
           
            padding: 1rem 1rem;
            margin-bottom: 2.8rem;
            border-left: 8px solid #a5723e;
            font-size: clamp(1rem, 2.5vw, 1.25rem);
            line-height: 1.6;
            color: #2e2a21;
            box-shadow: inset 0 0 0 1px #faf1e2, 0 10px 15px -10px #614d32;
        }

        .intro-quote p {
            margin-bottom: 1.2rem;
        }

        .intro-quote p:last-child {
            margin-bottom: 0;
        }

        .intro-quote strong {
            color: #7a4f1f;
            font-weight: 700;
        }

        /* АВТОР И АЙРОНХАУС */
        .trainer-note {
            background: #dccdb6;
            border-radius: 1.5rem;
            padding: 1.2rem 1rem;
            margin: 2rem 0 2.2rem 0;
            font-weight: 500;
            color: #2b2419;
            display: flex;
            flex-wrap: wrap;
            justify-content: space-between;
            align-items: center;
            gap: 1.5rem;
            border: 1px solid #baa077;
        }

        .trainer-note a {
            color: #3f2f18;
            text-decoration: none;
            border-bottom: 2px solid #7a5a30;
            font-weight: 600;
        }

        .trainer-note a:hover {
            color: #000;
            border-bottom-color: #c9862b;
        }

        /* СЕТКА ДЛЯ ДВУХ УПРАЖНЕНИЙ */
        .exercise-grid {
            display: grid;
            grid-template-columns: 1fr 1fr;
            gap: 2rem;
            margin: 2.5rem 0 2rem;
        }

        .exercise-item {
            background: #fffcf5;
            border-radius: 2.2rem;
            padding: 1.8rem 1.8rem 2.2rem 1.8rem;
            border: 1px solid #ebd5b7;
            box-shadow: 0 10px 15px -12px #5d4a31;
            transition: 0.2s;
        }

        .exercise-item:hover {
            transform: translateY(-6px);
            border-color: #c69454;
        }

        .exercise-name {
            font-size: clamp(1.6rem, 5vw, 2.4rem);
            font-weight: 800;
            text-transform: uppercase;
            color: #402f1b;
            border-bottom: 4px dotted #c5a16b;
            padding-bottom: 0.6rem;
            margin-bottom: 1.2rem;
            
            align-items: center;
            gap: 0.5rem;
        }

        .bullet-note {
            background: #886633;
            color: #fef3e2;
            border-radius: 60px;
            padding: 0.1rem 1rem;
            font-size: 0.9rem;
            font-weight: 500;
            letter-spacing: 0.5px;
            
        }

        .exercise-desc {
            font-size: 1.05rem;
            line-height: 1.6;
            color: #332c20;
        }

        .exercise-desc p {
            margin-top: 0.8rem;
        }

        /* ВЫНОСКА ПРО ДРОП-СЕТ */
        .finisher-block {
            background: linear-gradient(135deg, #5f4a2e, #3f321f);
            color: #f7efde;
            border-radius: 2rem;
            padding: 1.5rem 2.2rem;
            margin: 2rem 0 2rem 0;
            font-size: 1.15rem;
            font-weight: 500;
            box-shadow: inset 0 0 0 1px #dbbd93, 0 12px 18px -15px #0a0a0a;
        }

        .finisher-block strong {
            color: #fad893;
            font-weight: 800;
            text-transform: uppercase;
        }

        /* АВТОРСКАЯ ПОДПИСЬ / низ */
        .footer-note {
            display: flex;
            flex-wrap: wrap;
            justify-content: space-between;
            align-items: center;
            margin-top: 2.8rem;
            padding-top: 1.5rem;
            border-top: 3px double #ad8b5f;
            font-size: 1rem;
            color: #574b37;
        }

        .footer-note .quote {
            font-style: italic;
            max-width: 70%;
            border-left: 4px solid #b48b4e;
            padding-left: 1.2rem;
        }

        .footer-note .source {
            font-weight: 600;
            background: #e5cfb0;
            padding: 0.3rem 1.3rem;
            border-radius: 40px;
            color: #2f2a1e;
        }

        /* АДАПТИВНОСТЬ */
        @media (max-width: 750px) {
            .exercise-grid {
                grid-template-columns: 1fr;
                gap: 1.5rem;
            }

            .article-card {
                padding: 1.8rem 1.2rem;
                border-radius: 2rem;
            }

            .hero-title {
                padding-left: 0.8rem;
                border-left-width: 8px;
            }

            .trainer-note {
                flex-direction: column;
                align-items: flex-start;
                gap: 0.7rem;
            }

            .footer-note {
                flex-direction: column;
                align-items: flex-start;
                gap: 1rem;
            }

            .footer-note .quote {
                max-width: 100%;
            }
        }
 .workout-card {
            max-width: 100%;
            width: 100%;
            background: rgba(255, 250, 240, 0.9);
            backdrop-filter: blur(8px);
            -webkit-backdrop-filter: blur(8px);
            border-radius: 3rem;
            box-shadow: 0 30px 45px -20px #3f321e, inset 0 0 0 1px rgba(255, 245, 215, 0.8);
            padding: 2.5rem 2.2rem 2.8rem 2.2rem;
            border: 1px solid #d6b68b;
        }

        /* заголовки */
        .section-title2 {
            font-size: clamp(1.8rem, 5vw, 2.8rem);
            font-weight: 700;
            text-transform: uppercase;
            letter-spacing: -0.02em;
            color: #352d1d;
            border-left: 12px solid #b0762c;
            padding-left: 1.2rem;
            margin-bottom: 0.8rem;
        }

        .subhead {
            font-size: clamp(1.2rem, 4vw, 1.8rem);
            font-weight: 500;
            color: #5f4e32;
            margin-bottom: 2rem;
            margin-top: -0.2rem;
            padding-left: 2rem;
            background: #e7d8bf;
            display: inline-block;
            border-radius: 0px;
            padding: 0.3rem 1.8rem;
        }

        /* Стили таблицы — адаптивная, читаемая */
        .workout-table {
            width: 100%;
            border-collapse: separate;
            border-spacing: 0 8px;
            margin: 2rem 0 1.5rem;
            font-size: 1.1rem;
        }

        .workout-table th {
            text-align: left;
            padding: 1rem 1.2rem 0.8rem 1.2rem;
            font-weight: 700;
            text-transform: uppercase;
            letter-spacing: 0.5px;
            color: #4f3e26;
            border-bottom: 3px solid #b48b4e;
            font-size: clamp(1rem, 3vw, 1.2rem);
        }

        .workout-table td {
            background: #fdf6eb;
            padding: 1rem 1.2rem;
            border-radius: 18px;
            box-shadow: 0 4px 6px -4px #9f8a6e;
            border: 1px solid #ebd5b7;
            font-weight: 500;
            color: #2f281b;
        }

        /* жирное название упражнения */
        .workout-table td:first-child {
            font-weight: 700;
            color: #4b351b;
            background: #f3e8d9;
        }

        /* выделение дроп-сета */
        .dropset-note {
            background: #594f38;
            color: #fef6e6;
            border-radius: 18px;
            padding: 1rem 1.5rem;
            margin: 2rem 0 1.2rem 0;
            font-size: 1.1rem;
            border-left: 10px solid #dfb162;
            box-shadow: 0 10px 12px -8px #352f22;
        }

        .dropset-note strong {
            color: #ffd88f;
            font-weight: 800;
        }

        /* нижние пояснения про метод */
        .method-box {
            background: #e3d1b5;
            border-radius: 2rem;
            padding: 1.5rem 2rem;
            margin-top: 2.2rem;
            border: 2px solid #c8a66b;
            color: #2a2a1c;
            font-size: 1.05rem;
            line-height: 1.6;
        }

        .method-box span {
            background: #7b623c;
            color: #fef5e3;
            padding: 0.2rem 1rem;
            border-radius: 40px;
            font-weight: 600;
            display: inline-block;
            margin-right: 0.8rem;
        }

        .asterisk {
            font-size: 1.3rem;
            font-weight: 800;
            color: #a15919;
            margin-right: 0.4rem;
        }

        /* адаптивность: маленькие экраны — таблица в карточки */
        @media (max-width: 620px) {
            .workout-card {
                padding: 1.5rem 1rem;
                border-radius: 2rem;
            }

            .workout-table thead {
                display: none; /* убираем шапку */
            }

            .workout-table,
            .workout-table tbody,
            .workout-table tr,
            .workout-table td {
                display: block;
                width: 100%;
            }

            .workout-table tr {
                margin-bottom: 1.5rem;
                display: block;
                background: #faf1e2;
                border-radius: 28px;
                padding: 1rem 0.8rem;
                border: 1px solid #cdad7b;
            }

            .workout-table td {
                display: flex;
                justify-content: space-between;
                align-items: center;
                padding: 0.7rem 1rem;
                border: none;
                border-bottom: 1px dashed #bda277;
                border-radius: 0;
                background: transparent;
                box-shadow: none;
                font-size: 1rem;
            }

            .workout-table td:last-child {
                border-bottom: none;
            }

            .workout-table td:before {
                content: attr(data-label);
                font-weight: 600;
                color: #6d4f2c;
                width: 45%;
                text-transform: uppercase;
                letter-spacing: 0.3px;
            }

            .workout-table td:first-child {
                font-size: 1.2rem;
                background: transparent;
                border-bottom: 2px solid #b48b4e;
                margin-bottom: 0.5rem;
                font-weight: 800;
                justify-content: flex-start;
            }
            .workout-table td:first-child:before {
                content: "🏋️";
                margin-right: 0.8rem;
                font-weight: 400;
                width: auto;
                color: #8a5f2c;
            }

            .dropset-note, .method-box {
                padding: 1.2rem;
            }
        }

        /* маленькие планшеты и выше — обычный вид */
        @media (min-width: 621px) {
            .workout-table td:first-child {
                border-top-left-radius: 24px;
                border-bottom-left-radius: 24px;
            }
            .workout-table td:last-child {
                border-top-right-radius: 24px;
                border-bottom-right-radius: 24px;
            }
        }

        .footer-credit {
            margin-top: 2rem;
            text-align: right;
            color: #7a684b;
            font-style: italic;
            border-top: 1px dashed #be9f78;
            padding-top: 1rem;
            font-size: 0.95rem;
        }
        .footer-credit span {
            background: #e2cfb3;
            padding: 0.2rem 1.2rem;
            border-radius: 30px;
        }
 .advice-grid {
            display: grid;
            grid-template-columns: 1fr 1fr;
            gap: 2rem;
            margin: 2rem 0 1.2rem;
        }

        .advice-item {
            background: #fdf7ec;
            border-radius: 2.5rem;
            padding: 2rem 1.8rem 2.2rem 1.8rem;
            border: 1px solid #eaccaa;
            box-shadow: 0 12px 18px -15px #755e3f, inset 0 1px 4px #fff7e6;
            transition: all 0.2s ease;
        }

        .advice-item:hover {
            border-color: #b38b54;
            transform: translateY(-5px);
        }

        .exercise-title {
            font-size: clamp(1.8rem, 5vw, 2.6rem);
            font-weight: 800;
            text-transform: uppercase;
            color: #3d2d15;
            border-bottom: 5px dotted #cb9f62;
            padding-bottom: 0.8rem;
            margin-bottom: 1.5rem;
            display: flex;
            align-items: center;
            gap: 0.8rem;
            flex-wrap: wrap;
        }

        .title-icon {
            font-size: 2rem;
        }

        /* текст советов — сохраняем распознанные фразы, но в читаемом виде */
        .advice-text {
            font-size: 1.1rem;
            line-height: 1.65;
            color: #352e22;
        }

        .advice-text p {
            margin-bottom: 1rem;
        }

        .advice-text .quote-note {
            background: #e7d7bd;
            border-left: 6px solid #a5733a;
            padding: 0.5rem 1rem;
            border-radius: 1rem;
            font-style: italic;
            margin: 1.2rem 0;
        }

        .highlight {
            background: #dac09c;
            font-weight: 600;
            padding: 0.1rem 0.5rem;
            border-radius: 30px;
            color: #1b1a12;
        }

        .small-label {
            font-size: 0.9rem;
            text-transform: uppercase;
            letter-spacing: 1px;
            color: #856f48;
            margin-bottom: 0.3rem;
            font-weight: 600;
        }

        /* блок про «читинг» и особые заметки */
        .cheating-block {
            background: #cbb286;
            border-radius: 2rem;
            padding: 1.0rem 1.2rem;
            margin: 2rem 0 1.8rem;
            color: #201e14;
            font-weight: 500;
            border: 2px solid #a4834b;
            box-shadow: inset 0 0 0 2px #f7e8cf;
        }

        .cheating-block strong {
            color: #1f2a0e;
            background: #efdbaf;
            padding: 0.2rem 0.8rem;
            border-radius: 40px;
            font-weight: 700;
        }
  @media (max-width: 700px) {
            .advice-grid {
                grid-template-columns: 1fr;
                gap: 1.5rem;
            }
            .tips-card {
                padding: 1.8rem 1.2rem;
                border-radius: 2.5rem;
            }
            .main-headline {
                border-left-width: 8px;
                padding-left: 0.8rem;
            }
        }

 .bonac-card {
            max-width: 100%;
            width: 100%;
            background: rgba(255, 250, 240, 0.95);
            backdrop-filter: blur(8px);
            -webkit-backdrop-filter: blur(8px);
            border-radius: 3.5rem;
            box-shadow: 0 30px 50px -20px #8b7a62, inset 0 1px 4px #fffdf5;
            border: 1px solid #e5cfb3;
            padding: 2.8rem 2.5rem 3rem 2.5rem;
        }

        /* заголовок №1 */
        .never-back {
            font-size: clamp(2rem, 7vw, 4.2rem);
            font-weight: 800;
            text-transform: uppercase;
            letter-spacing: -0.02em;
            color: #3d331f;
            text-shadow: 2px 2px 0 #e9dac4;
            border-left: 16px solid #b87c3a;
            padding-left: 1.2rem;
            margin-bottom: 0.5rem;
            line-height: 1.1;
        }

        .sub-question {
            font-size: clamp(1.1rem, 3vw, 1.5rem);
            color: #7c673e;
            margin-bottom: 2rem;
            padding-left: 2rem;
            font-style: italic;
            background: linear-gradient(90deg, #f0e2d0, #ffffff);
            padding: 0.5rem 1.5rem;
            border-radius: 40px;
            display: inline-block;
            border: 1px solid #dbbc8d;
        }

        /* врезка про Уильяма */
        .highlight-quote {
            background: #f7ecd9;
           
            padding: 1.0rem 1.0rem;
            margin: 1.8rem 0 2.2rem;
            border-left: 10px solid #b87c3a;
            color: #3f331f;
            font-size: 1.15rem;
            line-height: 1.6;
            box-shadow: inset 0 1px 4px #ffeaca;
        }

        .highlight-quote strong {
            color: #9c631c;
            font-weight: 700;
        }

        .highlight-quote em {
            color: #b0762c;
        }

        /* адаптивный контейнер для текста */
        .story-text {
            font-size: 1.05rem;
            line-height: 1.7;
            color: #3e3524;
            margin: 1.8rem 0;
        }

        .story-text p {
            margin-bottom: 1.2rem;
        }

        .story-text p:last-child {
            margin-bottom: 0;
        }

 .strength-card {
            max-width: 1100px;
            width: 100%;
            background: rgba(255, 252, 245, 0.95);
            backdrop-filter: blur(8px);
            -webkit-backdrop-filter: blur(8px);
            border-radius: 3.5rem;
            box-shadow: 0 30px 50px -20px #aa9b87, inset 0 1px 4px #fffdf5;
            border: 1px solid #e5d2bc;
            padding: 2.8rem 2.5rem 3rem 2.5rem;
        }

        /* заголовки */
        .main-tag {
            font-size: clamp(1.8rem, 5vw, 2.8rem);
            font-weight: 800;
            text-transform: uppercase;
            letter-spacing: -0.02em;
            color: #7a5f3a;
            border-left: 10px solid #c47a2c;
            padding-left: 1rem;
            margin-bottom: 0.3rem;
        }

        .main-title {
            font-size: clamp(2.2rem, 8vw, 4.5rem);
            font-weight: 800;
            text-transform: uppercase;
            letter-spacing: -0.02em;
            line-height: 1.1;
            color: #2f2a1e;
            text-shadow: 2px 2px 0 #eedbc0;
            margin-bottom: 1rem;
        }

        .subhead {
            font-size: clamp(1.2rem, 4vw, 1.8rem);
            font-weight: 600;
            color: #5f4e32;
            margin-bottom: 2rem;
            padding-left: 1rem;
            border-left: 4px solid #b87c3a;
            padding-left: 1rem;
        }

        /* врезка цитатная */
        .intro-highlight {
            background: #f7ecd9;
            border-radius: 0rem;
            padding: 1rem 1rem;
            margin: 2rem 0 2rem;
            border-left: 10px solid #b87c3a;
            font-size: 1.15rem;
            line-height: 1.6;
            color: #3f331f;
        }

        .intro-highlight strong {
            color: #b06312;
        }

        .accent {
            color: #a86b1f;
            font-weight: 600;
        }

        /* подзаголовок тренировки */
        .training-head {
            font-size: clamp(1.8rem, 5vw, 2.6rem);
            font-weight: 800;
            text-transform: uppercase;
            color: #573f1f;
            margin: 2rem 0 0.8rem 0;
            border-bottom: 4px double #bb9d6e;
            padding-bottom: 0.5rem;
        }

        .bonac-routine {
            font-size: 1.4rem;
            font-weight: 600;
            color: #7f582a;
            margin-bottom: 1.5rem;
        }
 .benefits-grid2 {
            display: grid;
            grid-template-columns: 1fr 1fr;
            gap: 1.8rem;
            margin: 2rem 0;
        }

        .benefit-item {
            background: #fffcf0;
            border-radius: 2.2rem;
            padding: 1.8rem 1.8rem 2rem 1.8rem;
            border: 1px solid #e2c9ac;
            box-shadow: 0 6px 10px -6px #b19773;
        }

        .benefit-title {
            font-size: 1.8rem;
            font-weight: 700;
            color: #4b3d24;
            border-bottom: 4px dotted #c29a59;
            padding-bottom: 0.8rem;
            margin-bottom: 1.2rem;
            text-transform: uppercase;
        }

        .benefit-text {
            font-size: 1.05rem;
            line-height: 1.6;
            color: #3f3627;
        }
 .loading-methods {
            background: #f1e6d6;
            border-radius: 2.5rem;
            padding: 1.0rem 1.0rem;
            margin: 2rem 0 2rem;
            border: 2px solid #d6b17e;
        }

        .methods-title {
            font-size: 1.6rem;
            font-weight: 700;
            color: #5a411f;
            margin-bottom: 1.2rem;
            display: flex;
            align-items: center;
            gap: 0.6rem;
        }

        .method-items {
            display: flex;
            flex-wrap: wrap;
            gap: 1.8rem;
            justify-content: space-between;
        }

        .method-item {
            flex: 1 1 200px;
            background: #fffcf2;
            border-radius: 1.8rem;
            padding: 1.2rem 1.2rem 1.5rem 1.2rem;
            border-left: 8px solid #be823c;
        }

        .method-item strong {
            display: block;
            font-size: 1.3rem;
            color: #7e541f;
            margin-bottom: 0.6rem;
        }

        /* таблица Leg Day 2.0 */
        .training-head {
            font-size: 2rem;
            font-weight: 800;
            color: #2f2a1c;
            margin: 2.5rem 0 0.8rem 0;
            border-bottom: 4px double #b48b4e;
            padding-bottom: 0.5rem;
        }

        .sub-training {
            font-size: 1.2rem;
            color: #7a633d;
            margin-bottom: 1.2rem;
        }

  @media (max-width: 700px) {
            .strength-card {
                padding: 1rem 1rem;
                border-radius: 2.5rem;
            }

            .benefits-grid2 {
                grid-template-columns: 1fr;
                gap: 1.2rem;
            }

            .method-items {
                flex-direction: column;
                gap: 1rem;
            }

            .workout-table thead {
                display: none;
            }
}
 .section-tag {
            font-size: clamp(1.4rem, 4vw, 2rem);
            font-weight: 800;
            text-transform: uppercase;
            letter-spacing: -0.02em;
            color: #7a5f3a;
            border-left: 10px solid #c47a2c;
            padding-left: 1rem;
            margin-bottom: 0.5rem;
        }

        .main-question {
            font-size: clamp(2rem, 7vw, 4rem);
            font-weight: 800;
            line-height: 1.1;
            color: #2f2a1e;
            text-shadow: 2px 2px 0 #eedbc0;
            margin-bottom: 1rem;
        }

        .sub-question {
            font-size: clamp(1.2rem, 4vw, 1.8rem);
            font-weight: 500;
            color: #5f4e32;
            margin-bottom: 2rem;
            border-left: 4px solid #b87c3a;
            padding-left: 1rem;
        }
 .arguments-grid {
            display: grid;
            grid-template-columns: 1fr 1fr;
            gap: 1.8rem;
            margin: 2rem 0;
        }

        .arg-box {
            background: #fffcf0;
            border-radius: 2.2rem;
            padding: 1rem 1rem 1rem 1rem;
            border: 1px solid #e2c9ac;
        }

        .arg-role {
            font-size: 1.8rem;
            font-weight: 700;
            text-transform: uppercase;
            border-bottom: 4px dotted #c29a59;
            padding-bottom: 0.6rem;
            margin-bottom: 1rem;
        }

        .defense { color: #1d6b2f; }
        .prosecution { color: #aa361b; }

        /* блоки evidence, verdict, sentencing */
        .evidence-block, .verdict-block, .sentencing-block {
            background: #f7ecd9;
            border-radius: 0rem;
            padding: 1rem 1rem;
            margin: 1.5rem 0;
            border-left: 10px solid #b87c3a;
        }

        .evidence-title, .verdict-title, .sentencing-title {
            font-size: 1.8rem;
            font-weight: 700;
            color: #5a411f;
            margin-bottom: 0.8rem;
            text-transform: uppercase;
        }

        /* цитата исследования */
        .study-note {
            background: #e9dccb;
            border-radius: 0rem;
            padding: 1rem 1rem;
            margin: 1rem 0;
            font-style: italic;
        }
.athlete-spotlight {
            display: grid;
            grid-template-columns: 1fr 1fr;
            gap: 2rem;
            margin: 2.5rem 0 2rem;
            background: #fef7e9;
            border-radius: 3rem;
            padding: 1rem;
            border: 2px solid #ddc2a0;
        }

        .athlete-info {
            display: flex;
            flex-direction: column;
            gap: 1rem;
        }

        .athlete-name {
            font-size: 2.4rem;
            font-weight: 800;
            color: #3d2d12;
        }

        .athlete-stats {
            background: #e5d5bd;
            border-radius: 1.5rem;
            padding: 1rem 1rem;
            font-size: 1.1rem;
            display: grid;
            grid-template-columns: auto 1fr;
            gap: 0.3rem 1rem;
        }

        .athlete-stats span {
            font-weight: 700;
            color: #6d481d;
        }

        .athlete-story {
            line-height: 1.6;
            font-size: 1.05rem;
        }

        /* таблица тренировки (Джанет) */
        .training-header {
            font-size: 2rem;
            font-weight: 800;
            color: #4d3a1f;
            margin: 2rem 0 1rem 0;
        }
 @media (max-width: 750px) {
            .flex-magazine { padding: 1.5rem 1rem; border-radius: 2.5rem; }
            .arguments-grid { grid-template-columns: 1fr; gap: 1rem; }
            .athlete-spotlight { grid-template-columns: 1fr; }
            .workout-table thead { display: none; }
            .workout-table, .workout-table tbody, .workout-table tr, .workout-table td {
                display: block; width: 100%;
            }
}
.anatomy-card {
            max-width: 1200px;
            width: 100%;
            background: rgba(255, 252, 245, 0.95);
            backdrop-filter: blur(8px);
            -webkit-backdrop-filter: blur(8px);
            border-radius: 3.5rem;
            box-shadow: 0 30px 50px -20px #aa9b87, inset 0 1px 4px #fffdf5;
            border: 1px solid #e5d2bc;
            padding: 2.8rem 2.5rem 3rem 2.5rem;
        }

        /* заголовки */
        .rubric {
            font-size: clamp(1.2rem, 3.5vw, 1.8rem);
            font-weight: 700;
            text-transform: uppercase;
            color: #a56f2e;
            letter-spacing: 2px;
            margin-bottom: 0.5rem;
        }

        .main-headline {
            font-size: clamp(2.2rem, 8vw, 4.5rem);
            font-weight: 800;
            line-height: 1.1;
            color: #2f2a1e;
            text-shadow: 2px 2px 0 #eedbc0;
            margin-bottom: 0.8rem;
            text-transform: uppercase;
        }

        .byline {
            font-size: 1.2rem;
            color: #7f653d;
            margin-bottom: 2rem;
            font-style: italic;
        }

        /* двойная колонка для философии и советов */
        .two-col {
            display: grid;
            grid-template-columns: 1fr 1fr;
            gap: 2rem;
            margin: 2.5rem 0;
        }

        .col-block {
            background: #fcf3e4;
            border-radius: 0rem;
            padding: 1rem 1rem 1rem 1rem;
            border: 1px solid #e2c9ac;
        }

        .col-title {
            font-size: 1.8rem;
            font-weight: 700;
            color: #4d3d24;
            border-bottom: 4px dotted #c29a59;
            padding-bottom: 0.8rem;
            margin-bottom: 1.2rem;
            text-transform: uppercase;
        }

        .rahbar-quote {
            background: #e7d5bd;
            border-radius: 0rem;
            padding: 1rem 1rem;
            margin: 1.2rem 0;
            font-style: italic;
            border-left: 6px solid #a76f2c;
        }

        /* блок с упражнением (анатомия) */
        .exercise-showcase {
            display: grid;
            grid-template-columns: 1fr 1fr;
            gap: 2rem;
            margin: 2.5rem 0;
            background: #faf0e0;
            border-radius: 3rem;
            padding: 1rem;
            border: 2px solid #dbbd95;
        }

        .lunge-desc {
            display: flex;
            flex-direction: column;
            gap: 1.2rem;
        }

        .lunge-title {
            font-size: 2.2rem;
            font-weight: 800;
            color: #4f3a1c;
        }

        .phase-box {
            background: #fffcf2;
            border-radius: 0rem;
            padding: 1rem 1rem;
            border-left: 5px solid #b87c3a;
        }

        .phase-box strong {
            color: #8a571d;
            font-size: 1.2rem;
        }

        .target-muscles {
            display: flex;
            flex-wrap: wrap;
            gap: 0.5rem;
            margin: 0.5rem 0;
        }

        .target-muscles span {
            background: #dbb579;
            color: #1f1a0e;
            padding: 0.2rem 1rem;
            border-radius: 40px;
            font-weight: 600;
        }

        /* сетка для "when/how much" */
        .when-grid {
            display: grid;
            grid-template-columns: 1fr 1fr;
            gap: 1rem;
            margin-top: 1rem;
        }

        .when-item {
            background: #e9dccb;
            border-radius: 1.2rem;
            padding: 0.8rem 1.2rem;
        }

        /* таблица (простая) */
        .set-table {
            width: 100%;
            border-collapse: separate;
            border-spacing: 0 10px;
            margin: 1.5rem 0;
        }

        .set-table td {
            background: #fffbf2;
            padding: 1rem;
            border-radius: 18px;
            border: 1px solid #ddc4a5;
        }

        /* адаптивность */
        @media (max-width: 750px) {
            .anatomy-card { padding: 1.5rem 1rem; border-radius: 2.5rem; }
            .two-col, .exercise-showcase { grid-template-columns: 1fr; }
            .when-grid { grid-template-columns: 1fr; }
        }

        .footer-credit {
            margin-top: 2.5rem;
            border-top: 1px dashed #b59567;
            padding-top: 1.5rem;
            display: flex;
            flex-wrap: wrap;
            justify-content: space-between;
            color: #6f5a3a;
        }