.beach-body-header {
  background-color: #d4eaf7; /* Светло-голубой фон */
  padding: 40px 30px;
  max-width: 800px;
  margin: 30px auto;
  font-family: 'Arial', sans-serif;
  text-align: center;
}

.subtitle {
  color: #2c7da0; /* Голубой цвет */
  font-size: 36px;
  font-weight: 500;
  letter-spacing: 1px;
}

.main-title {
  color: #000;
  font-size: 80px;
  font-weight: 900;
  line-height: 1;
  text-transform: uppercase;
  letter-spacing: -2px;
  margin: 10px 0;
}

.divider {
  width: 100%;
  height: 6px;
  background: linear-gradient(to right, #2c7da0, #5a9bd5, #b5d5f1);
  margin: 20px auto 25px;
  border-radius: 3px;
}

.intro {
  color: #444;
  font-size: 16px;
  line-height: 1.6;
  margin-bottom: 20px;
  max-width: 800px;
  margin-left: auto;
  margin-right: auto;
}

.credits {
  color: #666;
  font-size: 14px;
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: 1px;
}

/* Адаптивность */
@media (max-width: 768px) {
  .beach-body-header {
    padding: 5px 5px;
  }
  .subtitle {
    font-size: 28px;
  }
  .main-title {
    font-size: 56px;
  }
  .intro {
    font-size: 15px;
  }
}
.workout-guide {
  max-width: 800px;
  margin: 40px auto;
  padding: 0 20px;
  font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
}

.exercise {
  background: #fff;
  border-radius: 12px;
  padding: 24px;
  margin-bottom: 30px;
  box-shadow: 0 4px 12px rgba(0, 0, 0, 0.06);
  border-left: 4px solid #ff4081;
}

.exercise h3 {
  font-size: 24px;
  color: #222;
  margin-bottom: 8px;
}

.target {
  color: #ff4081;
  font-weight: 600;
  margin-bottom: 16px;
  font-size: 16px;
}

.exercise ol {
  padding-left: 20px;
  margin-bottom: 16px;
  color: #444;
  line-height: 1.6;
}

.exercise ol li {
  margin-bottom: 8px;
}

.reps {
  font-weight: 600;
  color: #333;
  margin: 16px 0;
  font-size: 16px;
}

.tip {
  background: #fff9fb;
  border-left: 3px solid #ff80ab;
  padding: 12px 16px;
  font-style: italic;
  color: #d81b60;
  margin-top: 12px;
  border-radius: 0 8px 8px 0;
}

/* Адаптивность */
@media (max-width: 768px) {
  .exercise .workout-guide {
    padding: 5px;
  }
  .exercise h3 {
    font-size: 20px;
  }
}

.hiit-banner {
  position: relative;
  width: 100%;
  height: 400px; /* Можно менять под ваш контент */
  background: #309cba;
  background-size: cover;
  display: flex;
  align-items: center;
  justify-content: center;
  overflow: hidden;
}

/* Если нет реального фото — используйте фоновый цвет */
.hiit-banner::before {
  content: '';
  position: absolute;
  top: 0;
  left: 0;
  right: 0;
  bottom: 0;
  background: linear-gradient(rgba(0,0,0,0.3), rgba(0,0,0,0.3));
  z-index: 1;
}

.text-overlay {
  position: relative;
  z-index: 2;
  text-align: center;
  padding: 20px;
}

.hiit-pink {
  color: #ff4081; /* Ярко-розовый */
  font-size: 80px;
  font-weight: 900;
  letter-spacing: -2px;
  text-transform: uppercase;
  line-height: 1;
}

.it-black {
  color: #000;
  font-size: 40px;
  font-weight: 700;
  margin-left: 5px;
  vertical-align: top;
}

.hard-black {
  color: #000;
  font-size: 100px;
  font-weight: 900;
  letter-spacing: -3px;
  text-transform: uppercase;
  line-height: 1;
  display: block;
  margin-top: 10px;
}

/* Адаптивность */
@media (max-width: 768px) {
  .hiit-banner {
    height: 300px;
  }
  .hiit-pink {
    font-size: 50px;
  }
  .it-black {
    font-size: 30px;
  }
  .hard-black {
    font-size: 60px;
  }
}
.hiit-guide {
  max-width: 850px;
  margin: 40px auto;
  padding: 0 20px;
  font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
  color: #333;
  line-height: 1.6;
}

.intro p {
  margin-bottom: 18px;
  font-size: 16px;
  text-align: justify;
}

.intro em {
  background: #fff9c4;
  padding: 2px 4px;
  border-radius: 3px;
  font-style: normal;
  color: #e65100;
}

.duration {
  color: #d81b60;
  font-weight: 600;
  margin-bottom: 8px;
}

.workout {
  background: #fff;
  border-radius: 12px;
  padding: 24px;
  margin: 30px 0;
  box-shadow: 0 4px 12px rgba(0, 0, 0, 0.05);
  border-left: 4px solid #ff4081;
}

.workout h3 {
  font-size: 22px;
  color: #222;
  margin-bottom: 12px;
}

.workout h4 {
  font-size: 18px;
  color: #ff4081;
  margin: 20px 0 12px;
}

.workout ul, .workout ol {
  padding-left: 20px;
  margin-bottom: 16px;
}

.workout li {
  margin-bottom: 10px;
}

.no-bullets {
  list-style: none;
  padding-left: 0;
}

/* Адаптивность */
@media (max-width: 768px) {
  .hiit-guide {
    padding: 0 15px;
  }
  .workout {
    padding: 20px;
  }
  .workout h3 {
    font-size: 20px;
  }
}

.workout-table {
  width: 100%;
  border-collapse: collapse;
  margin: 20px 0;
  font-size: 14px;
}

.workout-table th,
.workout-table td {
  padding: 10px;
  text-align: left;
  border-bottom: 1px solid #eee;
}

.workout-table th {
  background: #f9f2f4;
  color: #d81b60;
  font-weight: 600;
}

/* Адаптивность */
@media (max-width: 768px) {
  .hiit-box-workouts {
    padding: 0 15px;
  }
  .workout {
    padding: 20px;
  }
  .workout h3 {
    font-size: 20px;
  }
  .workout-table {
    font-size: 12px;
  }
  .workout-table th,
  .workout-table td {
    padding: 8px 4px;
  }
}
.duration {
  color: #ff4081;
  font-weight: 600;
  margin-bottom: 10px;
}
.no-numbers {
  list-style: none;
  padding-left: 0;
}

.no-numbers li {
  margin-bottom: 8px;
}
.magazine-cover {
  max-width: 800px;
  margin: 30px auto;
  position: relative;
  font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
  background: #fff;
  box-shadow: 0 6px 20px rgba(0, 0, 0, 0.1);
  overflow: hidden;
}

.header {
  background: #00aaff; /* Ярко-синий фон */
  color: white;
  font-size: 48px;
  font-weight: 700;
  text-align: center;
  padding: 20px 0;
  letter-spacing: -1px;
}

.issue-info {
  background: #ddd;
  color: #333;
  font-size: 14px;
  padding: 8px 15px;
  margin-top: 10px;
  display: inline-block;
  border-radius: 0 0 4px 4px;
  text-transform: uppercase;
  letter-spacing: 1px;
}

.cover-image {
  width: 100%;
  height: auto;
  margin: 20px 0;
  position: relative;
  overflow: hidden;
}

.cover-image img {
  width: 100%;
  height: auto;
  display: block;
}

.badge {
  position: relative;
  margin: 10px auto;
  background: #ffeb3b; /* Жёлтый фон */
  border-radius: 50%;
  width: 200px;
  height: 200px;
  display: flex;
  flex-direction: column;
  justify-content: center;
  align-items: center;
  padding: 10px;
  box-shadow: 0 4px 12px rgba(0, 0, 0, 0.2);
  z-index: 10;
  border: 4px solid #fff;
}

.badge .number {
  font-size: 30px;
  font-weight: 900;
  color: #00aaff;
  line-height: 1;
  margin-bottom: 5px;
}

.badge .slogan {
  font-size: 18px;
  color: #333;
  font-weight: 600;
  text-align: center;
  margin-bottom: 5px;
  line-height: 1.2;
}

.badge .name {
  font-size: 16px;
  font-weight: 700;
  color: #d81b60;
  text-transform: uppercase;
  letter-spacing: 1px;
}

/* Адаптивность */
@media (max-width: 768px) {
  .header {
    font-size: 36px;
    padding: 15px 0;
  }
  .issue-info {
    font-size: 12px;
    padding: 6px 10px;
  }
  
  .badge .number {
    font-size: 32px;
  }
  .badge .slogan, .badge .name {
    font-size: 12px;
  }
}
.chinup-guide {
  max-width: 850px;
  margin: 40px auto;
  padding: 0 20px;
  font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
  color: #333;
  line-height: 1.6;
}

.header h1 {
  color: #d81b60;
  font-size: 32px;
  margin-bottom: 12px;
  line-height: 1.2;
}

.header p {
  font-size: 18px;
  margin-bottom: 10px;
  font-weight: 500;
}

.byline {
  color: #666;
  font-style: italic;
  margin-bottom: 25px;
}

.intro p {
  margin-bottom: 16px;
  text-align: justify;
}

.intro em {
  background: #fff8e1;
  padding: 2px 4px;
  border-radius: 0px;
  font-style: normal;
  color: #e65100;
}

.progression {
  margin: 40px 0;
}

.step {
  background: #fff;
  border-radius: 12px;
  padding: 24px;
  margin: 25px 0;
  box-shadow: 0 4px 12px rgba(0, 0, 0, 0.05);
}

.step-label {
  display: inline-block;
  background: #ff4081;
  color: white;
  padding: 4px 12px;
  border-radius: 20px;
  font-size: 12px;
  font-weight: bold;
  margin-bottom: 12px;
  text-transform: uppercase;
}

.start-here { border-left: 4px solid #4caf50; }
.then-try { border-left: 4px solid #ff9800; }
.finish-here { border-left: 4px solid #2196f3; }

.technique, .comparison {
  background: #f9f9f9;
  padding: 24px;
  border-radius: 12px;
  margin: 30px 0;
}

.technique h2, .comparison h2 {
  color: #d81b60;
  margin-bottom: 16px;
}

.technique ol {
  padding-left: 20px;
}

.technique li {
  margin-bottom: 16px;
}

/* Адаптивность */
@media (max-width: 768px) {
  .chinup-guide {
    padding: 0 15px;
  }
  .header h1 {
    font-size: 26px;
  }
  .step, .technique, .comparison {
    padding: 20px;
  }
}
.blunders h2 {
  color: #d81b60;
  margin: 40px 0 20px;
  font-size: 24px;
}

.blunder {
  background: #fff;
  border-radius: 12px;
  padding: 24px;
  margin: 20px 0;
  box-shadow: 0 4px 12px rgba(0, 0, 0, 0.05);
  border-left: 4px solid #ff4081;
}

.blunder h3 {
  font-size: 20px;
  margin-bottom: 12px;
  color: #222;
}

.warning-box {
  background: #fff3e0;
  border-left: 4px solid #ff9800;
  padding: 16px 20px;
  margin: 30px 0;
  border-radius: 0 8px 8px 0;
  font-weight: 600;
  color: #e65100;
}

/* Адаптивность */
@media (max-width: 768px) {
  .hip-bridge-guide {
    padding: 0 15px;
  }
  
  .blunder, .warning-box {
    padding: 20px;
  }
}
.hip-bridge-guide {
  max-width: 850px;
  margin: 40px auto;
  padding: 0 20px;
  font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
  color: #333;
  line-height: 1.6;
}
.swim-workout-guide {
  max-width: 850px;
  margin: 40px auto;
  padding: 0 20px;
  font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
  color: #333;
  line-height: 1.6;
}
.workout-section, .technique-section {
  background: #f9f9f9;
  padding: 24px;
  border-radius: 12px;
  margin: 30px 0;
}

.workout-section h2, .technique-section h2 {
  color: #00bfa5;
  margin-bottom: 16px;
}

.workout-plan h3 {
  color: #2c7da0;
  margin: 18px 0 8px;
}

.workout-plan ul {
  padding-left: 20px;
}

.workout-plan li {
  margin-bottom: 12px;
}

.workout-plan em {
  color: #666;
  font-style: italic;
}

.note {
  font-size: 13px;
  color: #888;
  margin-top: 10px;
}

.technique-section h3 {
  color: #2c7da0;
  margin: 20px 0 10px;
}

/* Адаптивность */
@media (max-width: 768px) {
  .swim-workout-guide {
    padding: 0 15px;
  }
  
  .workout-section, .technique-section {
    padding: 20px;
  }
}
.pushup-guide {
  max-width: 850px;
  margin: 40px auto;
  padding: 0 20px;
  font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
  color: #333;
  line-height: 1.6;
}
.variation {
  background: #fff;
  padding: 16px;
  border-radius: 8px;
  margin: 15px 0;
  border-left: 3px solid #ff4081;
}

/* Адаптивность */
@media (max-width: 768px) {
  .pushup-guide {
    padding: 0 15px;
  }
  
  .technique, .variations, .variation {
    padding: 18px;
  }
}
.plantar-fasciitis-guide {
  max-width: 850px;
  margin: 40px auto;
  padding: 0 20px;
  font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
  color: #333;
  line-height: 1.6;
}
.section ul {
  padding-left: 20px;
  margin: 12px 0;
}

.section li {
  margin-bottom: 6px;
}

.section em {
  font-style: italic;
  color: #2e7d32;
}