.article-header {
  background: #232a63;
  color: #fff;
  padding: 24px 16px;
  font-family: 'Arial', sans-serif;
  text-align: center;
  box-sizing: border-box;
max-width: 100%;
}

/* Основной заголовок */
.main-title {
  font-size: 24px;
  font-weight: bold;
  letter-spacing: 1.5px;
  margin: 0 0 12px 0;
  position: relative;
  display: inline-block;
  padding-right: 32px;
  text-transform: uppercase;
}



/* Подзаголовок */
.sub-title {
  font-size: 48px;
  font-weight: 900;
  letter-spacing: -1px;
  margin: 12px 0 24px 0;
  text-transform: uppercase;
  line-height: 1.1;
}

/* Описание */
.description {
  font-size: 16px;
  color: #FFD700;
  max-width: 100%;
  margin: 0 auto 20px;
  line-height: 1.5;
  text-align: left;
  padding-left: 20px;
  position: relative;
}

.arrow {
  position: absolute;
  left: 0;
  top: 0;
  font-weight: bold;
  font-size: 18px;
}

/* Авторы */
.credits {
  font-size: 13px;
  color: #ccc;
  margin-top: 16px;
  letter-spacing: 0.8px;
  text-transform: uppercase;
}



@media (min-width: 768px) {
  .article-header { padding: 32px 24px; }
  .main-title {
    font-size: 32px;
    padding-right: 40px;
  }
  .main-title::after { height: 12px; }
  .sub-title { font-size: 48px; margin: 16px 0 30px; }
  .description {
    font-size: 18px;
    padding-left: 24px;
  }
  .arrow { font-size: 20px; }
  .credits { font-size: 14px; }
}

.sandbag-article {
      max-width: 100%;
      margin: 0 auto;
      padding: 30px 20px;
      background: #fff;
      border-radius: 8px;
      box-shadow: 0 4px 20px rgba(0,0,0,0.08);
    }

    .intro {
      font-size: 20px;
      font-weight: 600;
      color: #222;
      margin-bottom: 24px;
      line-height: 1.5;
    }

    .intro strong {
      display: block;
      margin-top: 12px;
      font-weight: 700;
      color: #000;
    }

    .author-quote {
      background: #f9f9f9;
      border-left: 4px solid #FFD700;
      padding: 20px;
      margin: 28px 0;
      font-style: italic;
      color: #222;
      border-radius: 0 8px 8px 0;
    }

    .author-name {
      display: block;
      font-style: normal;
      font-weight: bold;
      margin-top: 12px;
      color: #000;
    }

    .warning {
      background: #fff8e1;
      padding: 18px;
      border-radius: 8px;
      margin: 24px 0;
      color: #5d4037;
      font-weight: 600;
    }

    .warning::before {
      content: "⚠️ ";
    }

    p {
      margin-bottom: 18px;
      font-size: 17px;
    }

    blockquote {
      margin: 24px 0;
      padding: 0 20px;
      border-left: 3px solid #ccc;
      color: #555;
      font-style: italic;
    }

    .highlight {
      background: #fff3cd;
      padding: 20px;
      border-radius: 8px;
      margin: 24px 0;
      font-weight: 600;
      color: #856404;
      text-align: center;
      border: 1px solid #ffeaa7;
    }

    /* Адаптивность */
    @media (max-width: 600px) {
      .sandbag-article {
        padding: 20px 15px;
      }

      .intro {
        font-size: 18px;
      }

      p, .author-quote, .warning {
        font-size: 16px;
      }

      .highlight {
        font-size: 17px;
        padding: 16px 12px;
      }
    }

.workout-container {
      max-width: 100%;
      margin: 0 auto;
      padding: 30px 20px;
      background: #fff;
      border-radius: 10px;
      box-shadow: 0 4px 20px rgba(0,0,0,0.07);
    }

   

    .intro {
      background: #f8f9fa;
      padding: 20px;
      border-radius: 8px;
      margin-bottom: 30px;
      font-size: 16px;
      line-height: 1.6;
    }

    .intro p {
      margin-bottom: 10px;
    }

    .workout-section {
      margin-bottom: 40px;
    }

    .duration {
      display: inline-block;
      background: #FFD700;
      color: #000;
      font-weight: bold;
      padding: 4px 12px;
      border-radius: 20px;
      margin-bottom: 12px;
      font-size: 14px;
      text-transform: uppercase;
    }

    .comment {
      font-style: italic;
      background: #e9ecef;
      padding: 16px;
      border-left: 4px solid #FFD700;
      margin: 20px 0;
      border-radius: 0 8px 8px 0;
    }

    .instructions {
      background: #d1ecf1;
      padding: 16px;
      border-radius: 8px;
      margin: 20px 0;
      font-weight: 600;
      color: #0c5460;
    }

    .exercise {
      margin-bottom: 28px;
      padding-bottom: 24px;
      border-bottom: 1px solid #eee;
    }

    .exercise-header {
      display: flex;
      justify-content: space-between;
      font-weight: bold;
      margin-bottom: 12px;
      font-size: 18px;
    }

    .exercise-name {
      flex: 1;
    }

    .exercise-reps {
      color: #666;
      font-size: 16px;
    }

    .exercise-desc {
      font-size: 16px;
      line-height: 1.6;
    }

    .note {
      font-size: 14px;
      color: #888;
      font-style: italic;
      margin-top: 8px;
    }

    /* Адаптивность */
    @media (max-width: 600px) {
      h1 { font-size: 24px; }
      .exercise-header {
        flex-direction: column;
        gap: 6px;
      }
      .exercise-reps {
        text-align: left;
      }
    }