.routine-header {
    max-width: 900px;
    margin: 60px auto;
    padding: 50px 30px;
    background-color: #ffffff;
    border-radius: 14px;
    box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
    text-align: center;
    font-family: 'Segoe UI', sans-serif;
    position: relative;
    overflow: hidden;
    border: 1px solid #e0e0e0;
}

/* Левая полоса — нейтральный серо-синий, символ баланса */
.routine-header::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 8px;
    height: 100%;
    background-color: #546e7a;
    border-radius: 14px 0 0 14px;
}

.routine-header h1 {
    font-size: 36px;
    color: #1a1a1a;
    margin-bottom: 15px;
    font-weight: 700;
    letter-spacing: -0.5px;
    position: relative;
}

.routine-header .subtitle {
    font-size: 22px;
    color: #555;
    line-height: 1.5;
    font-weight: 500;
    margin: 0 auto;
    max-width: 800px;
}

.routine-header .subtitle p {
    margin: 8px 0;
    opacity: 0.9;
}

/* Адаптивность */
@media (max-width: 768px) {
    .routine-header {
        padding: 40px 20px;
    }
    .routine-header h1 {
        font-size: 28px;
    }
    .routine-header .subtitle {
        font-size: 18px;
    }
}
.debate-section {
    max-width: 900px;
    margin: 60px auto;
    padding: 40px 30px;
    background-color: #ffffff;
    border-radius: 14px;
    box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
    font-family: 'Segoe UI', sans-serif;
    color: #333;
    position: relative;
    overflow: hidden;
    border: 1px solid #e0e0e0;
}

.debate-section h3 {
    font-size: 26px;
    color: #1a1a1a;
    margin: 35px 0 20px;
    font-weight: 700;
    text-align: center;
    position: relative;
}

.debate-section h3::after {
    content: "";
    display: block;
    width: 50px;
    height: 3px;
    background-color: #b0bec5;
    margin: 10px auto 0;
    border-radius: 2px;
}

.argument {
    padding: 20px;
    border-radius: 10px;
    margin: 20px 0;
    line-height: 1.7;
}

.argument h4 {
    margin: 0 0 10px 0;
    font-size: 18px;
    font-weight: 600;
}

.argument p {
    font-size: 17px;
    margin: 0;
}

.defense {
    background-color: #e8f5e8;
    border-left: 5px solid #2e7d32;
    color: #1b5e20;
}

.prosecution {
    background-color: #ffebee;
    border-left: 5px solid #c62828;
    color: #b71c1c;
}

.study-comparison {
    display: flex;
    gap: 20px;
    margin: 25px 0;
    flex-wrap: wrap;
}

.study-box {
    flex: 1;
    min-width: 280px;
    padding: 20px;
    border-radius: 10px;
    text-align: center;
}

.study-box h5 {
    margin-top: 0;
    font-size: 18px;
    font-weight: 600;
}

.study-box ul {
    list-style: none;
    padding: 0;
    margin: 0;
}

.study-box li {
    font-size: 16px;
    margin: 8px 0;
    color: #444;
}

.split {
    background-color: #e3f2fd;
    border: 1px solid #bbdefb;
}

.fullbody {
    background-color: #f3e5f5;
    border: 1px solid #e1bee7;
}

.verdict {
    margin-top: 30px;
    padding: 25px 20px;
    background-color: #f5f5f5;
    border-left: 5px solid #546e7a;
    border-radius: 0 8px 8px 0;
}

.verdict h3 {
    text-align: left;
    margin-bottom: 15px;
}

.verdict p {
    font-size: 17px;
    margin: 8px 0;
    color: #333;
}

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

/* Адаптивность */
@media (max-width: 768px) {
    .study-comparison {
        flex-direction: column;
    }
    .debate-section {
        padding: 30px 20px;
    }
    .argument h4, .study-box h5 {
        font-size: 17px;
    }
}
.final-verdict {
    max-width: 900px;
    margin: 60px auto;
    padding: 40px 30px;
    background-color: #ffffff;
    border-radius: 14px;
    box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
    font-family: 'Segoe UI', sans-serif;
    color: #333;
    position: relative;
    overflow: hidden;
    border: 1px solid #e0e0e0;
}

/* Левая полоса — зелёная, символ роста и научного прогресса */
.final-verdict::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 8px;
    height: 100%;
    background-color: #2e7d32;
    border-radius: 14px 0 0 14px;
}

.final-verdict h3 {
    font-size: 26px;
    color: #2e7d32;
    text-align: center;
    margin-bottom: 25px;
    font-weight: 700;
    position: relative;
}

.final-verdict h3::after {
    content: "";
    display: block;
    width: 50px;
    height: 3px;
    background-color: #81c784;
    margin: 10px auto 0;
    border-radius: 2px;
}

.verdict-content {
    font-size: 18px;
    line-height: 1.8;
}

.verdict-content p {
    margin-bottom: 20px;
}

.highlight {
    color: #c62828;
    font-weight: 600;
}

.key-point {
    color: #1976d2;
    font-weight: 600;
}

.conclusion {
    font-size: 19px;
    font-weight: 500;
    background-color: #f8f9fa;
    padding: 18px 20px;
    border-left: 4px solid #2e7d32;
    border-radius: 0 8px 8px 0;
    margin-top: 15px;
}

.growth {
    color: #2e7d32;
    font-weight: 700;
}

/* Адаптивность */
@media (max-width: 768px) {
    .final-verdict {
        padding: 30px 20px;
    }
    .verdict-content {
        font-size: 17px;
    }
    .conclusion {
        font-size: 17px;
    }
}
.recommendation {
            background-color: #e8f5e8;
            padding: 30px;
            border-radius: 12px;
            border-left: 6px solid #2e7d32;
            margin: 30px 0;
            font-size: 18px;
            line-height: 1.7;
        }
        .recommendation strong {
            color: #1a1a1a;
            font-weight: 600;
        }
.container {
            max-width: 1200px;
            margin: 0 auto;
        }
        
        header {
            text-align: center;
            padding: 30px 0;
            color: black;
            text-shadow: 2px 2px 4px rgba(0, 0, 0, 0.5);
        }
        
        h1 {
            font-size: 2.8rem;
            margin-bottom: 10px;
            color: #FFD700;
        }
        
        h2 {
            font-size: 1.8rem;
            margin: 25px 0 15px;
            color: #2c3e50;
            border-bottom: 2px solid #3498db;
            padding-bottom: 8px;
        }
        
        h3 {
            font-size: 1.4rem;
            margin: 20px 0 12px;
            color: #2980b9;
        }
        
        .content-wrapper {
            display: flex;
            flex-wrap: wrap;
            gap: 30px;
            margin-bottom: 40px;
        }
        
        .main-content {
            flex: 2;
            min-width: 300px;
            background: rgba(255, 255, 255, 0.95);
            border-radius: 15px;
            padding: 30px;
            box-shadow: 0 10px 30px rgba(0, 0, 0, 0.15);
        }
        
        .sidebar {
            flex: 1;
            min-width: 250px;
            background: rgba(255, 255, 255, 0.95);
            border-radius: 15px;
            padding: 25px;
            box-shadow: 0 10px 30px rgba(0, 0, 0, 0.15);
        }
        
        .workout-card {
            background: linear-gradient(135deg, #3498db, #2c3e50);
            color: white;
            border-radius: 12px;
            padding: 20px;
            margin: 20px 0;
            box-shadow: 0 5px 15px rgba(0, 0, 0, 0.2);
        }
        
        .exercise {
            background: #f8f9fa;
            border-left: 5px solid #e74c3c;
            padding: 15px;
            margin: 15px 0;
            border-radius: 8px;
        }
        
        .anatomy-img {
            width: 100%;
            max-width: 400px;
            display: block;
            margin: 20px auto;
            border-radius: 10px;
            box-shadow: 0 5px 15px rgba(0, 0, 0, 0.1);
        }
        
        .tips {
            background: #e8f4fc;
            padding: 20px;
            border-radius: 10px;
            margin: 20px 0;
        }
        
       
        
        .highlight {
            background: #fff3cd;
            padding: 5px 10px;
            border-radius: 5px;
            font-weight: bold;
            color: #856404;
        }
        
        .footer {
            text-align: center;
            padding: 20px;
            color: white;
            font-size: 0.9rem;
            margin-top: 40px;
        }
        
        @media (max-width: 768px) {
            .content-wrapper {
                flex-direction: column;
            }
            
            h1 {
                font-size: 2.2rem;
            }
            
            h2 {
                font-size: 1.6rem;
            }
        }
 .container {
            max-width: 900px;
            margin: 40px auto;
            padding: 20px;
        }

        /* Заголовок */
        .quality-header {
            text-align: center;
            padding: 50px 30px;
            background-color: #ffffff;
            border-radius: 14px;
            box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
            margin-bottom: 30px;
            border: 1px solid #e0e0e0;
            position: relative;
        }
        .quality-header::before {
            content: "";
            position: absolute;
            top: 0; left: 0;
            width: 8px; height: 100%;
            background-color: #1976d2;
            border-radius: 14px 0 0 14px;
        }
        .quality-header h1 {
            font-size: 36px;
            color: #1976d2;
            margin-bottom: 10px;
            font-weight: 700;
        }
        .quality-header p {
            font-size: 20px;
            color: #555;
            margin: 0;
            font-style: italic;
        }

        /* Блоки с информацией */
        .info-block {
            background-color: #ffffff;
            padding: 25px;
            border-radius: 12px;
            box-shadow: 0 4px 15px rgba(0, 0, 0, 0.06);
            margin-bottom: 25px;
            border: 1px solid #e0e0e0;
            position: relative;
        }
        .info-block::before {
            content: "";
            position: absolute;
            top: 0; left: 0;
            width: 6px; height: 100%;
            border-radius: 12px 0 0 12px;
        }

        .hypothesis::before { background-color: #ffb300; } /* Оранжевый — гипотеза */
        .research::before    { background-color: #1e88e5; } /* Синий — исследование */
        .findings::before    { background-color: #00897b; } /* Бирюзовый — результаты */
        .conclusion::before  { background-color: #43a047; } /* Зелёный — вывод */
        .recommendation::before { background-color: #8e24aa; } /* Фиолетовый — рекомендация */

        .info-block h3 {
            font-size: 22px;
            margin: 0 0 15px 0;
            color: #1a1a1a;
            font-weight: 600;
        }

        .info-block p {
            font-size: 17px;
            margin: 0 0 12px 0;
            text-align: justify;
            color: #444;
        }

        .highlight {
            color: #c62828;
            font-weight: 600;
        }
        .key {
            color: #1a1a1a;
            font-weight: 600;
        }

        /* Рекомендация — выделена */
        .recommendation {
            background-color: #f3e5f5;
            border-left: 6px solid #8e24aa;
        }
        .recommendation p {
            font-style: italic;
        }

        /* Адаптивность */
        @media (max-width: 768px) {
            .container { padding: 15px; }
            .quality-header h1 { font-size: 28px; }
            .quality-header p { font-size: 18px; }
            .info-block { padding: 20px; }
        }
 .container2 {
            max-width: 1200px;
            margin: 0 auto;
        }
 /* Заголовок */
        .y3t-header {
            text-align: center;
            padding: 50px 30px;
            background: linear-gradient(135deg, #c979c7, #4f1a4d);
            color: #ffffff;
            border-radius: 14px;
            box-shadow: 0 8px 25px rgba(0, 0, 0, 0.2);
            margin-bottom: 30px;
            position: relative;
        }
        .y3t-header h1 {
            font-size: 36px;
            margin: 0 0 15px;
            font-weight: 700;
            letter-spacing: 1px;
            text-transform: uppercase;
            color: #ff5252;
        }
        .y3t-header p {
            font-size: 20px;
            margin: 0;
            font-style: italic;
            color: #eeeeee;
        }

        /* Блоки контента */
        .info-block {
            background-color: #ffffff;
            padding: 25px;
            border-radius: 12px;
            box-shadow: 0 4px 15px rgba(0, 0, 0, 0.06);
            margin-bottom: 25px;
            border: 1px solid #e0e0e0;
            position: relative;
        }
        .info-block::before {
            content: "";
            position: absolute;
            top: 0; left: 0;
            width: 6px; height: 100%;
            border-radius: 12px 0 0 12px;
        }

        .intro::before        { background-color: #5c6bc0; } /* Синий — введение */
        .principle::before    { background-color: #7e57c2; } /* Фиолетовый — принцип */
        .duration::before     { background-color: #26a69a; } /* Бирюзовый — цикл */
        .week1::before        { background-color: #ef6c00; }
        .week2::before        { background-color: #f57c00; }
        .week3::before        { background-color: #fb8c00; }
        .physique::before     { background-color: #43a047; } /* Зелёный — пропорции */
        .cardio::before       { background-color: #78909c; } /* Серо-синий — кардио */
        .results::before      { background-color: #d32f2f; } /* Красный — результат */

        .info-block h3 {
            font-size: 22px;
            margin: 0 0 15px 0;
            color: #1a1a1a;
            font-weight: 600;
        }

        .info-block p,
        .info-block ul {
            font-size: 17px;
            margin: 0 0 12px 0;
            color: #444;
        }

        .info-block ul {
            padding-left: 20px;
        }

        .highlight {
            color: #c62828;
            font-weight: 600;
        }
        .key {
            color: #1a1a1a;
            font-weight: 600;
        }

        /* Цитата Йоды */
        .yoda-quote {
            text-align: center;
            font-style: italic;
            font-size: 18px;
            color: #5d4037;
            margin: 25px 0;
            padding: 15px;
            background-color: #fff8e1;
            border-radius: 10px;
            border-left: 4px solid #ff9800;
        }

        /* Таблица недель */
        .week-table {
            width: 100%;
            border-collapse: collapse;
            margin: 20px 0;
        }
        .week-table th {
            background-color: #d32f2f;
            color: white;
            padding: 12px;
            text-align: left;
        }
        .week-table td {
            padding: 12px;
            border-bottom: 1px solid #eee;
        }
        .week-table tr:nth-child(even) {
            background-color: #fdf2f2;
        }

        /* Адаптивность */
        @media (max-width: 768px) {
            .container { padding: 15px; }
            .y3t-header h1 { font-size: 28px; }
            .y3t-header p { font-size: 18px; }
            .info-block { padding: 20px; }
            .week-table th, .week-table td {
                font-size: 15px;
                padding: 8px;
            }
        }

.y3t-pro {
    max-width: 950px;
    margin: 60px auto;
    padding: 40px 30px;
    background-color: #ffffff;
    border-radius: 14px;
    box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
    font-family: 'Segoe UI', sans-serif;
    color: #333;
    position: relative;
    overflow: hidden;
    border: 1px solid #e0e0e0;
}

.y3t-pro::before {
    content: "";
    position: absolute;
    top: 0; left: 0;
    width: 8px; height: 100%;
    background-color: #d32f2f;
    border-radius: 14px 0 0 14px;
}

.y3t-pro h3 {
    font-size: 26px;
    color: #d32f2f;
    margin: 40px 0 20px;
    font-weight: 700;
    text-align: center;
    position: relative;
}

.y3t-pro h3::after {
    content: "";
    display: block;
    width: 60px;
    height: 3px;
    background-color: #ffcdd2;
    margin: 10px auto 0;
    border-radius: 2px;
}

.y3t-pro .subtitle {
    text-align: center;
    font-size: 18px;
    color: #666;
    font-style: italic;
    margin-bottom: 30px;
}

.athlete {
    margin: 25px 0;
    padding: 20px;
    border-radius: 10px;
    line-height: 1.7;
}

.flex {
    background-color: #e8f5e8;
    border-left: 5px solid #43a047;
}

.bonac {
    background-color: #fff3e0;
    border-left: 5px solid #fb8c00;
}

.athlete h4 {
    margin: 0 0 10px 0;
    font-size: 20px;
    color: #1a1a1a;
}

.athlete p {
    font-size: 17px;
    margin: 10px 0;
    color: #444;
}

.cycle {
    font-weight: 600;
    color: #1a1a1a;
    background-color: #f5f5f5;
    padding: 2px 6px;
    border-radius: 4px;
}

/* Таблицы */
.y3t-table,
.workout-table {
    width: 100%;
    border-collapse: collapse;
    margin: 30px 0;
    font-size: 16px;
}

.y3t-table th,
.workout-table th {
    background-color: #d32f2f;
    color: white;
    padding: 12px;
    text-align: left;
}

.y3t-table td,
.workout-table td {
    padding: 12px;
    border-bottom: 1px solid #eee;
    color: #444;
}

.y3t-table tr:nth-child(even),
.workout-table tr:nth-child(even) {
    background-color: #fafafa;
}

.y3t-table tr:hover,
.workout-table tr:hover {
    background-color: #ffebee;
}

/* Адаптивность: мобильные таблицы */
@media (max-width: 600px) {
    .y3t-table thead, .workout-table thead {
        display: none;
    }

    .y3t-table tbody tr, .workout-table tbody tr {
        display: block;
        margin-bottom: 20px;
        border: 1px solid #e0e0e0;
        border-radius: 10px;
        padding: 15px;
        background-color: #fdf2f2;
    }

    .y3t-table td, .workout-table td {
        display: block;
        text-align: right;
        padding: 6px 0;
        position: relative;
        padding-left: 120px;
    }

    .y3t-table td::before, .workout-table td::before {
        content: attr(data-label) attr(data-header);
        position: absolute;
        left: 15px;
        top: 6px;
        width: 100px;
        font-weight: 600;
        color: #d32f2f;
    }
}

/* Адаптивность общая */
@media (max-width: 768px) {
    .y3t-pro {
        padding: 30px 20px;
    }
    .y3t-pro h3 {
        font-size: 22px;
    }
    .athlete p {
        font-size: 16px;
    }
}
 /* Техники */
        .technique {
            background-color: #ffffff;
            padding: 25px;
            border-radius: 12px;
            box-shadow: 0 4px 15px rgba(0, 0, 0, 0.06);
            margin-bottom: 20px;
            border: 1px solid #e0e0e0;
            position: relative;
        }
        .technique::before {
            content: "";
            position: absolute;
            top: 0; left: 0;
            width: 6px; height: 100%;
            border-radius: 12px 0 0 12px;
        }

        .t1::before { background-color: #d32f2f; } /* Негативные */
        .t2::before { background-color: #fb8c00; } /* Частичные */
        .t3::before { background-color: #5d4037; } /* Паузы */
        .t4::before { background-color: #1976d2; } /* Суперсеты */
        .t5::before { background-color: #43a047; } /* Дроп-сеты */
        .t6::before { background-color: #7b1fa2; } /* Флексинг */

        .technique h4 {
            font-size: 20px;
            margin: 0 0 12px 0;
            color: #1a1a1a;
            font-weight: 600;
        }
        .technique p {
            font-size: 16px;
            margin: 0 0 10px 0;
            color: #444;
        }
        .technique .pro-tip {
            font-style: italic;
            color: #1a1a1a;
            font-weight: 500;
        }
        .technique .example {
            background-color: #f5f5f5;
            padding: 10px 15px;
            border-left: 4px solid #bdbdbd;
            border-radius: 0 8px 8px 0;
            font-size: 15px;
            margin: 10px 0;
        }

        /* Пример тренера */
        .coach-tip {
            background-color: #e8f5e8;
            padding: 20px;
            border-radius: 12px;
            border-left: 6px solid #43a047;
            margin: 30px 0;
            font-style: italic;
            color: #1b5e20;
            text-align: center;
        }

        /* Адаптивность */
        @media (max-width: 768px) {
            .container { padding: 15px; }
            .crank-header h1 { font-size: 28px; }
            .crank-header p { font-size: 16px; }
            .intro, .technique {
                padding: 20px;
            }
        }

        /* Основной текст */
        .intro {
            background-color: #ffffff;
            padding: 30px;
            border-radius: 12px;
            box-shadow: 0 4px 15px rgba(0, 0, 0, 0.06);
            margin-bottom: 30px;
            border: 1px solid #e0e0e0;
            position: relative;
        }
        .intro::before {
            content: "";
            position: absolute;
            top: 0; left: 0;
            width: 6px; height: 100%;
            background-color: #5c6bc0;
            border-radius: 12px 0 0 12px;
        }
        .intro p {
            font-size: 17px;
            color: #444;
            margin-bottom: 16px;
        }
        .intro strong {
            color: #1a1a1a;
        }
 /* Заголовок */
        .crank-header {
            text-align: center;
            padding: 50px 30px;
            background: linear-gradient(135deg, #9960bd, #480c6e);
            color: #ffffff;
            border-radius: 14px;
            box-shadow: 0 8px 25px rgba(0, 0, 0, 0.2);
            margin-bottom: 30px;
            position: relative;
        }
        .crank-header h1 {
            font-size: 36px;
            margin: 0 0 15px;
            font-weight: 700;
            letter-spacing: 1px;
            color: #ff5252;
        }
        .crank-header p {
            font-size: 18px;
            margin: 0;
            color: #eeeeee;
        }
 /* Заголовок */
        .half-header {
            text-align: center;
            padding: 50px 30px;
            background-color: #ffffff;
            border-radius: 14px;
            box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
            margin-bottom: 30px;
            border: 1px solid #e0e0e0;
            position: relative;
        }
        .half-header::before {
            content: "";
            position: absolute;
            top: 0; left: 0;
            width: 8px; height: 100%;
            background-color: #43a047;
            border-radius: 14px 0 0 14px;
        }
        .half-header h1 {
            font-size: 32px;
            color: #43a047;
            margin: 0 0 15px;
            font-weight: 700;
        }
        .half-header p {
            font-size: 18px;
            color: #666;
            margin: 0;
            font-style: italic;
        }

        /* Основной блок */
        .section {
            background-color: #ffffff;
            padding: 30px;
            border-radius: 14px;
            box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
            margin-bottom: 25px;
            border: 1px solid #e0e0e0;
            position: relative;
        }
        .section::before {
            content: "";
            position: absolute;
            top: 0; left: 0;
            width: 6px; height: 100%;
            border-radius: 14px 0 0 14px;
        }

        .principles::before     { background-color: #1e88e5; } /* Синий — принципы */
        .tip-sheet::before      { background-color: #ff9800; } /* Оранжевый — советы */
        .combos::before         { background-color: #7b1fa2; } /* Фиолетовый — комбинации */
        .warning::before        { background-color: #d32f2f; } /* Красный — предупреждение */

        .section h3 {
            font-size: 24px;
            color: #1a1a1a;
            margin: 0 0 18px 0;
            font-weight: 600;
        }
        .section p {
            font-size: 17px;
            margin-bottom: 14px;
            color: #444;
            text-align: justify;
        }
        .section ul {
            margin: 14px 0;
            padding-left: 20px;
        }
        .section li {
            margin-bottom: 8px;
            color: #444;
        }
        .highlight {
            color: #c62828;
            font-weight: 600;
        }
        .key {
            color: #1a1a1a;
            font-weight: 600;
        }

        /* Блок советов */
        .tip-sheet ul {
            list-style-type: none;
            padding: 0;
        }
        .tip-sheet li::before {
            content: "•";
            color: #ff9800;
            font-weight: bold;
            display: inline-block;
            width: 1em;
            margin-left: -1em;
        }

        /* Адаптивность */
        @media (max-width: 768px) {
            .container { padding: 15px; }
            .half-header h1 { font-size: 26px; }
            .section { padding: 25px; }
            .section p, .section li { font-size: 16px; }
        }