.article-card {
      max-width: 100%;
      background: rgba(255,255,255,0.08);
      backdrop-filter: blur(10px);
      border-radius: 16px;
      box-shadow: 0 12px 40px rgba(0,0,0,0.3);
      overflow: hidden;
      border: 1px solid rgba(255,255,255,0.1);
      margin: 10px auto;
    }

    .header {
      background: #1b23ab;
      color: white;
      padding: 30px;
      text-align: center;
    }

    .header h1 {
      font-size: 2rem;
      margin: 0;
      letter-spacing: 1px;
      text-transform: uppercase;
    }

    .byline {
      margin-top: 10px;
      font-style: italic;
      opacity: 0.9;
    }

    .content {
      padding: 25px;
      font-size: 1.05rem;
      line-height: 1.7;
    }

    .quote {
      background: #fffde7;
      color: #333;
      padding: 20px;
      border-left: 4px solid #ffeb3b;
      margin: 25px 0;
      font-style: italic;
      border-radius: 0 8px 8px 0;
    }

    .instructions {
      background: #fff;
      padding: 20px;
      border-radius: 10px;
      margin: 25px 0;
    }

    .instructions h2 {
      color: #ffd700;
      margin-top: 0;
    }

    .note {
      background: #3498db;
      padding: 15px;
      border-radius: 8px;
      margin-top: 15px;
      font-weight: bold;
    }

    @media (max-width: 768px) {
      .article-card { margin: 0px; }
      .header h1 { font-size: 1.6rem; }
      .content { font-size: 1rem; }
    }
.workout-card {
      max-width: 100%;
      background: rgba(255,255,255,0.08);
      backdrop-filter: blur(10px);
      border-radius: 16px;
      box-shadow: 0 12px 40px rgba(0,0,0,0.3);
      overflow: hidden;
      border: 1px solid rgba(255,255,255,0.1);
      margin: 10px auto;
    }

   

    .exercise {
      padding: 25px;
      border-bottom: 1px solid rgba(255,255,255,0.1);
    }

    .exercise:last-child {
      border-bottom: none;
    }

    .exercise-title {
      font-size: 1.35rem;
      color: #ffd700;
      margin: 0 0 15px 0;
      font-weight: bold;
    }

    .instructions {
      margin-top: 10px;
      line-height: 1.6;
    }

    .tip {
      background: #4475f2;
      color: white;
      padding: 10px;
      border-radius: 6px;
      margin-top: 12px;
      font-size: 0.95rem;
    }

    @media (max-width: 768px) {
      .workout-card { margin: 0px; }
      .header h1 { font-size: 1.5rem; }
      .exercise-title { font-size: 1.2rem; }
    }

.exercise-card {
      max-width: 100%;
      background: rgba(0,0,0,0.05);
      backdrop-filter: blur(10px);
      border-radius: 16px;
      box-shadow: 0 12px 40px rgba(0,0,0,0.1);
      overflow: hidden;
     
      text-align: center;
      padding: 40px 30px;
 margin-top: 10px;

    }

    .exercise-title {
      font-size: 2.4rem;
      font-weight: 900;
      line-height: 1.1;
      margin: 0;
      text-transform: uppercase;
      letter-spacing: 1px;
      color: #456bd6;
      text-shadow: 0 2px 4px rgba(0,0,0,0.5);
    }

    .instructions {
      margin-top: 20px;
      font-size: 1.1rem;
      line-height: 1.6;
      text-align: left;
      padding-left: 20px;
    }
.workout-header {
    background-color: #2c3e50;
    color: white;
    padding: 4px 8px;
    font-weight: bold;
    text-transform: uppercase;
    font-size: 14px;
    display: inline-block;
    margin-bottom: 8px;
  }

  .day-title {
    font-size: 18px;
    font-weight: bold;
    margin: 16px 0 8px 0;
    text-transform: uppercase;
  }

  .table-container {
    overflow-x: auto;
    margin-bottom: 24px;
    -webkit-overflow-scrolling: touch; /* плавная прокрутка на iOS */
  }

  .exercise-table {
    width: 100%;
    min-width: 500px; /* гарантирует, что таблица не сожмётся слишком сильно */
    border-collapse: collapse;
    margin: 0;
  }

  .exercise-table th,
  .exercise-table td {
    padding: 8px;
    text-align: left;
    border: 1px solid #ccc;
    white-space: nowrap; /* предотвращает перенос текста в ячейках */
  }

  .exercise-table th {
    background-color: #f2f2f2;
    font-weight: bold;
  }

  .exercise-table tr:nth-child(even) {
    background-color: #f9f9f9;
  }

  .exercise-table tr:nth-child(odd) {
    background-color: #fff;
  }

  .highlight {
    background-color: #e0e0e0;
  }

  .program-name {
    font-size: 24px;
    font-weight: bold;
    margin: 24px 0 12px 0;
    text-align: center;
    letter-spacing: 2px;
  }
 .section-header {
    font-size: 24px;
    font-weight: bold;
    text-transform: uppercase;
    margin: 24px 0 12px 0;
    color: #2c3e50;
    border-bottom: 3px solid #2c3e50;
    padding-bottom: 8px;
  }

  .experts-container {
    display: flex;
    flex-wrap: wrap;
    gap: 16px;
    margin-bottom: 24px;
  }

  .expert-card {
    background-color: #1abc9c;
    color: white;
    padding: 16px;
    border-radius: 8px;
    flex: 1 1 300px;
    min-width: 280px;
    box-sizing: border-box;
  }

  .expert-name {
    font-size: 18px;
    font-weight: bold;
    margin: 0 0 8px 0;
    text-transform: uppercase;
  }

  .expert-bio {
    font-size: 14px;
    line-height: 1.5;
    margin: 0 0 8px 0;
  }

  .expert-link {
    font-size: 14px;
    font-weight: bold;
    text-decoration: underline;
    color: #fff;
  }

  @media (max-width: 768px) {
    .experts-container {
      flex-direction: column;
    }
    .expert-card {
      min-width: 100%;
    }
  }