.article-header {
  font-family: 'Arial', sans-serif;
  max-width: 1000px;
  margin: 0 auto;
  padding: 20px;
}
.subtitle {
  font-size: 20px;
  font-weight: 600;
  color: #e74c3c;
  margin-bottom: 25px;
}

.author {
  font-size: 16px;
  font-style: italic;
  color: #7f8c8d;
  margin-bottom: 30px;
}
/* Дополнительные стили для раздела */
.variety-section {
  background-color: #f8f9fa;
  padding: 20px;
  border-radius: 5px;
  margin-bottom: 30px;
}

.variety-title {
  color: #e74c3c;
  font-size: 22px;
  margin-bottom: 15px;
}

.quote {
  font-style: italic;
  border-left: 3px solid #3498db;
  padding-left: 15px;
  margin: 15px 0;
  color: #555;
}

.training-scheme {
  display: flex;
  justify-content: space-between;
  margin: 20px 0;
}

.scheme-block {
  width: 48%;
  padding: 15px;
  background-color: white;
  border-radius: 5px;
  box-shadow: 0 2px 5px rgba(0,0,0,0.1);
}

.scheme-title {
  font-weight: bold;
  margin-bottom: 10px;
  color: #2c3e50;
}
  blockquote {
      font-style: normal;
      font-size: 1.8em;
      color: #cccccc;
      border-left: 4px solid #00ffcc;
      padding-left: 20px;
      margin: 20px 0;
    }

    .highlight {
      color: #00ffcc;
      font-weight: bold;
    }
 .body-m {
      font-family: Arial, sans-serif;
      background-color: #6b6a6a;
      color: #ffffff;
      padding: 40px;
      max-width: 800px;
      margin: auto;
    }

   .exercise {
      background-color: #cae4ed;
      padding: 15px;
      margin: 10px 0;
      border-radius: 6px;
      box-shadow: 0 2px 4px rgba(0,0,0,0.3);
    }

    .highlight {
      color: #242928;
      font-weight: bold;
    }

    .note {
      font-size: 0.95em;
      color: #4f4e4e;
      margin-top: 20px;
      background-color: #cae4ed;
      padding: 15px;
      border-left: 3px solid #00ffc3;
    }
  .techniques {
      background-color: #cae4ed;
      padding: 15px;
      border-left: 4px solid #00ffc3;
      margin: 10px 0 20px;
      font-style: italic;
    }

    ul {
      list-style-type: disc;
      margin-left: 20px;
    }
h2, h3 {
      color: #242928;
      text-transform: uppercase;
      letter-spacing: 1px;
      margin-top: 50px;
    }
 h2 {
      font-size: 1.5em;
      margin-top: 40px;
    }
/* CSS для раздела о времени под нагрузкой */
.tut-section {
  background-color: #fff5f5;
  border-radius: 10px;
  padding: 25px;
  margin: 30px 0;
  border-left: 5px solid #e74c3c;
  box-shadow: 0 4px 12px rgba(231, 76, 60, 0.12);
}

.tut-header {
  color: #e74c3c;
  font-size: 1.8rem;
  font-weight: 700;
  margin-bottom: 20px;
  display: flex;
  align-items: center;
}

.tut-header:before {
  content: "⏱";
  margin-right: 12px;
  font-size: 2rem;
}

.tut-content {
  line-height: 1.7;
  font-size: 1.1rem;
  color: #333;
}

.tut-phases {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
  gap: 20px;
  margin: 25px 0;
}

.phase-card {
  background: white;
  padding: 18px;
  border-radius: 8px;
  box-shadow: 0 2px 8px rgba(0,0,0,0.08);
}

.phase-title {
  color: #e74c3c;
  font-weight: 600;
  margin-bottom: 10px;
  font-size: 1.2rem;
}

.exercise-demo {
  background-color: #f8f9fa;
  padding: 20px;
  border-radius: 8px;
  margin: 25px 0;
  border: 1px solid #eee;
}

.exercise-name {
  font-size: 1.4rem;
  font-weight: 700;
  color: #2c3e50;
  margin-bottom: 15px;
  text-align: center;
}

.tempo-display {
  font-size: 1.8rem;
  font-weight: 700;
  color: #e74c3c;
  text-align: center;
  margin: 15px 0;
}

.quote {
  font-style: italic;
  border-left: 3px solid #3498db;
  padding-left: 15px;
  color: #555;
  margin: 20px 0;
}

/* Адаптивность */
@media (max-width: 768px) {
  .tut-phases {
    grid-template-columns: 1fr;
  }
}
/* Дополнительные стили для приседаний */
.exercise-demo {
  background-color: #f8f9fa;
  padding: 20px;
  border-radius: 8px;
  margin: 25px 0;
  border: 1px solid #eee;
  position: relative;
}

.exercise-name {
  font-size: 1.4rem;
  font-weight: 700;
  color: #2c3e50;
  margin-bottom: 15px;
  text-align: center;
  text-transform: uppercase;
}

.tempo-display {
  font-size: 1.8rem;
  font-weight: 700;
  color: #e74c3c;
  text-align: center;
  margin: 15px 0;
  letter-spacing: 2px;
}

.phase-details {
  margin: 20px 0;
}

.phase {
  margin-bottom: 12px;
  display: flex;
  align-items: flex-start;
}

.phase-label {
  font-weight: 600;
  color: #2c3e50;
  min-width: 160px;
  display: inline-block;
}

.phase-desc {
  flex: 1;
  color: #333;
}

.exercise-tip {
  background-color: #e8f4fc;
  padding: 12px;
  border-radius: 6px;
  margin-top: 20px;
  display: flex;
  align-items: center;
  border-left: 4px solid #3498db;
}

.tip-icon {
  font-size: 1.2rem;
  margin-right: 10px;
  color: #3498db;
}

.tip-text {
  font-size: 0.95rem;
  color: #2c3e50;
}

/* Адаптация для мобильных */
@media (max-width: 480px) {
  .phase {
    flex-direction: column;
  }
  
  .phase-label {
    margin-bottom: 5px;
  }
  
  .exercise-name {
    font-size: 1.2rem;
  }
  
  .tempo-display {
    font-size: 1.5rem;
  }
}
/* CSS для раздела о непрерывном напряжении */
.tension-section {
  background-color: #f0f7ff;
  border-radius: 10px;
  padding: 25px;
  margin: 30px 0;
  border-left: 5px solid #3498db;
  box-shadow: 0 4px 12px rgba(52, 152, 219, 0.15);
}

.tension-header {
  color: #2c3e50;
  font-size: 1.8rem;
  font-weight: 700;
  margin-bottom: 20px;
  display: flex;
  align-items: center;
}

.tension-header:before {
  content: "⚡";
  margin-right: 12px;
  font-size: 2rem;
}

.tension-comparison {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
  gap: 25px;
  margin: 25px 0;
}

.tension-card {
  background: white;
  padding: 20px;
  border-radius: 8px;
  box-shadow: 0 2px 8px rgba(0,0,0,0.08);
}

.tension-type {
  font-size: 1.3rem;
  font-weight: 700;
  color: #3498db;
  margin-bottom: 15px;
  padding-bottom: 8px;
  border-bottom: 2px solid #eee;
}

.tension-quote {
  font-style: italic;
  border-left: 3px solid #e74c3c;
  padding-left: 15px;
  color: #555;
  margin: 20px 0;
}

.tension-list {
  margin-left: 20px;
}

.tension-list li {
  margin-bottom: 10px;
  position: relative;
  padding-left: 25px;
}

.tension-list li:before {
  content: "•";
  color: #3498db;
  font-weight: bold;
  position: absolute;
  left: 0;
  font-size: 1.2rem;
}

.coaching-tip {
  background-color: #fff8e6;
  padding: 15px;
  border-radius: 6px;
  margin: 20px 0;
  border-left: 4px solid #ffc107;
}

/* Адаптивность */
@media (max-width: 768px) {
  .tension-comparison {
    grid-template-columns: 1fr;
  }
}
table {
      width: 80%;
      border-collapse: collapse;
      background-color: #fcfcfc;
      border-radius: 8px;
      overflow: hidden;
      box-shadow: 0 2px 5px rgba(0,0,0,0.5);
margin: auto;
    }

    thead {
      background-color: #333;
    }

    th, td {
      padding: 15px;
      text-align: left;
      vertical-align: top;
      border-bottom: 1px solid #444;
    }

    th {
      color: #00ffc3;
    }

    tr:hover {
      background-color: #c7c5c5;
    }

    ul {
      margin: 0;
      padding-left: 20px;
    }

    .footnote {
      font-size: 0.85em;
      color: #787777;
      margin-top: 20px;
    }
/* CSS для раздела о восстановлении */
.recovery-section {
  background-color: #f5f9fc;
  border-radius: 12px;
  padding: 30px;
  margin: 40px 0;
  border-left: 6px solid #3498db;
  box-shadow: 0 5px 15px rgba(52, 152, 219, 0.1);
}

.recovery-header {
  color: #2c3e50;
  font-size: 2rem;
  font-weight: 800;
  margin-bottom: 25px;
  display: flex;
  align-items: center;
}

.recovery-header:before {
  content: "♻️";
  margin-right: 15px;
  font-size: 2.2rem;
}

.recovery-intro {
  font-size: 1.1rem;
  line-height: 1.7;
  margin-bottom: 25px;
}

.recovery-quote {
  font-style: italic;
  border-left: 4px solid #e74c3c;
  padding-left: 20px;
  color: #555;
  margin: 25px 0;
  font-size: 1.1rem;
}

.recovery-methods {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
  gap: 20px;
  margin: 30px 0;
}

.method-card {
  background: white;
  padding: 20px;
  border-radius: 8px;
  box-shadow: 0 3px 10px rgba(0,0,0,0.08);
  display: flex;
  align-items: center;
  transition: transform 0.3s ease;
}

.method-card:hover {
  transform: translateY(-5px);
}

.method-icon {
  font-size: 1.8rem;
  margin-right: 15px;
  color: #3498db;
  flex-shrink: 0;
}

.method-name {
  font-weight: 600;
  font-size: 1.1rem;
  color: #2c3e50;
}

.recovery-tip {
  background-color: #e8f4fc;
  padding: 20px;
  border-radius: 8px;
  margin: 30px 0;
  border-left: 5px solid #3498db;
}

/* Адаптивность */
@media (max-width: 768px) {
  .recovery-methods {
    grid-template-columns: 1fr;
  }
  
  .recovery-header {
    font-size: 1.6rem;
  }
}
/* CSS для раздела о разминке */
.warmup-section {
  background-color: #fff9f2;
  border-radius: 12px;
  padding: 30px;
  margin: 40px 0;
  border-left: 6px solid #f39c12;
  box-shadow: 0 5px 15px rgba(243, 156, 18, 0.1);
}

.warmup-header {
  color: #2c3e50;
  font-size: 2rem;
  font-weight: 800;
  margin-bottom: 25px;
  display: flex;
  align-items: center;
}

.warmup-header:before {
  content: "🔥";
  margin-right: 15px;
  font-size: 2.2rem;
}

.warmup-intro {
  font-size: 1.1rem;
  line-height: 1.7;
  margin-bottom: 25px;
}

.warmup-quote {
  font-style: italic;
  border-left: 4px solid #e74c3c;
  padding-left: 20px;
  color: #555;
  margin: 25px 0;
  font-size: 1.1rem;
}

.warmup-components {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
  gap: 25px;
  margin: 30px 0;
}

.component-card {
  background: white;
  padding: 25px;
  border-radius: 8px;
  box-shadow: 0 3px 10px rgba(0,0,0,0.08);
}

.component-title {
  font-size: 1.3rem;
  font-weight: 700;
  color: #f39c12;
  margin-bottom: 15px;
  padding-bottom: 8px;
  border-bottom: 2px solid #eee;
}

.tight-areas {
  background-color: #f8f9fa;
  padding: 20px;
  border-radius: 8px;
  margin: 30px 0;
}

.tight-areas ul {
  columns: 2;
  column-gap: 30px;
}

/* Адаптивность */
@media (max-width: 768px) {
  .tight-areas ul {
    columns: 1;
  }
  
  .warmup-header {
    font-size: 1.6rem;
  }
}