:root {
      --primary-color: #FFD700; /* Золотой */
      --dark-bg: #000;
      --text-color: #fff;
      --border-radius: 10px;
      --shadow: 0 0 30px rgba(255, 215, 0, 0.5);
    }

    * {
      margin: 0;
      padding: 0;
      box-sizing: border-box;
    }

   

    .promo-card {
      max-width: 90%;
      width: 100%;
      padding: 30px 20px;
      background: rgba(0, 0, 0, 0.7);
      border: 4px solid var(--primary-color);
      border-radius: var(--border-radius);
      box-shadow: var(--shadow);
      transition: transform 0.3s ease;
margin: 10px auto;
    }

    .promo-card:hover {
      transform: scale(1.02);
    }

    .headline {
      font-size: clamp(2rem, 6vw, 3.5rem); /* Адаптивный размер заголовка */
      font-weight: 900;
      color: var(--primary-color);
      text-transform: uppercase;
      margin: 0 0 15px;
      text-shadow: 2px 2px 4px rgba(0, 0, 0, 0.8);
      letter-spacing: -1px;
    }

    .subtext {
      font-size: clamp(1rem, 4vw, 1.4rem);
      line-height: 1.5;
      margin: 0;
      font-weight: 500;
color: #fff;
    }

    .arm-image {
      width: 100%;
      max-width: 350px;
      margin-top: 20px;
      border-radius: 8px;
      object-fit: cover;
      box-shadow: 0 4px 12px rgba(0, 0, 0, 0.5);
    }

    /* Медиа-запросы для планшетов и мобильных */

    @media (max-width: 768px) {
      .promo-card {
        padding: 25px 15px;
        border-radius: 8px;
      }

      .headline {
        font-size: clamp(1.8rem, 8vw, 3rem);
        letter-spacing: -0.5px;
      }

      .subtext {
        font-size: clamp(0.9rem, 5vw, 1.2rem);
      }
    }

h1 {
      font-size: clamp(1.8rem, 6vw, 2.8rem);
      font-weight: 900;
      text-align: center;
      margin-bottom: 24px;
      color: var(--dark);
      line-height: 1.2;
    }

    h2 {
      font-size: clamp(1.3rem, 4vw, 1.6rem);
      margin: 40px 0 16px;
      color: var(--accent);
      font-weight: 800;
      text-transform: uppercase;
      letter-spacing: 1px;
    }

    p {
      margin-bottom: 1.4em;
      font-size: clamp(1rem, 3.5vw, 1.125rem);
      text-align: justify;
    }

    blockquote {
      font-style: italic;
      margin: 28px 0;
      padding: 0 20px;
      border-left: 4px solid var(--accent);
      color: #444;
      font-size: 1.1rem;
    }

    .highlight {
      background: #fff9e6;
      padding: 2px 6px;
      font-weight: bold;
      color: var(--dark);
    }

    .stats-box {
      background: #f5f5f5;
      border-left: 4px solid var(--accent);
      padding: 16px;
      margin: 24px 0;
      border-radius: 0 8px 8px 0;
      font-family: 'Arial', sans-serif;
    }

    @media (max-width: 600px) {
      .container {
        padding: 24px 16px;
      }

      h1 {
        font-size: clamp(1.6rem, 8vw, 2.2rem);
      }

      p, blockquote {
        font-size: clamp(0.95rem, 4vw, 1.05rem);
      }
    }

    /* Красивое выделение цитат и акцентов */
    .pull-quote {
      font-size: 1.3rem;
      font-weight: bold;
      color: var(--accent);
      margin: 24px 0;
      text-align: center;
      font-style: normal;
    }
table {
      width: 100%;
      border-collapse: collapse;
      margin: 20px 0;
      background: var(--section-bg);
      border-radius: 10px;
      overflow: hidden;
      box-shadow: 0 4px 12px rgba(0,0,0,0.3);
    }

    thead {
      background: linear-gradient(90deg, var(--accent), var(--highlight));
      color: #000;
      font-weight: bold;
    }

    th, td {
      padding: 12px 16px;
      text-align: left;
      border-bottom: 1px solid var(--border);
    }

    th {
      font-size: 0.95rem;
      text-transform: uppercase;
      letter-spacing: 0.5px;
    }

    tr:last-child td {
      border-bottom: none;
    }

    .section-header {
      background: var(--accent);
      color: #000;
      font-weight: bold;
      padding: 10px 16px;
      text-align: center;
      font-size: 1.1rem;
      letter-spacing: 1px;
    }

    .intensifier {
      background: #fff;
      color: var(--highlight);
      font-weight: bold;
      font-style: italic;
      padding: 8px 12px;
      text-align: center;
      margin-top: 10px;
      border-top: 2px dashed var(--highlight);
      font-size: 0.9rem;
    }

    .note {
      font-size: 0.85rem;
      color: #000;
      margin-top: 10px;
      font-style: italic;
    }

    @media (max-width: 600px) {
      th, td {
        padding: 8px 10px;
        font-size: 0.85rem;
      }

      h1 {
        font-size: clamp(1.6rem, 8vw, 2.2rem);
      }

      h2 {
        font-size: clamp(1.2rem, 6vw, 1.6rem);
      }
    }

.day {
      display: flex;
      justify-content: space-between;
      padding: 10px 12px;
      margin: 6px 0;
      background: #fff;
      border-left: 4px solid var(--highlight);
      border-radius: 6px;
      transition: transform 0.2s ease;
    }

    .day:hover {
      transform: translateX(4px);
      background: #aaa;
    }

    .day-name {
      font-weight: bold;
      color: var(--highlight);
      text-transform: uppercase;
      min-width: 90px;
    }

    .muscle-group {
      font-weight: normal;
      color: var(--text);
      text-transform: uppercase;
    }
.exercise {
      background: var(--card-bg);
      padding: 20px;
      margin-bottom: 24px;
      border-radius: 10px;
      border-left: 4px solid var(--highlight);
box-shadow: 0 4px 12px rgba(0,0,0,0.3);

    }

    .exercise-title {
      font-family: 'Arial Black', sans-serif;
      font-size: 1.4rem;
      color: var(--highlight);
      margin-bottom: 12px;
      text-transform: uppercase;
      letter-spacing: 1px;
    }

    .exercise-quote {
      font-style: normal;
      color: #000;
      line-height: 1.7;
      padding: 0 10px;
    }

    .exercise-quote::before,
    .exercise-quote::after {
      content: """;
      color: var(--accent);
      font-size: 1.8rem;
    }

    @media (max-width: 600px) {
      .exercise {
        padding: 6px;
      }

      .exercise-title {
        font-size: 1.2rem;
      }

      .exercise-quote {
        font-size: 0.95rem;
      }
    }

.quote-box {
      max-width: 100%;
      text-align: center;
      color: var(--text);
      padding: 30px;
      border: 3px solid var(--highlight);
      border-radius: 12px;
      background: rgba(17, 17, 17, 0.1);
      box-shadow: 0 0 20px rgba(255, 215, 0, 0.3);
    }

    .quote {
      font-size: clamp(1.4rem, 5vw, 2.2rem);
      line-height: 1.4;
      margin-bottom: 20px;
      letter-spacing: -0.5px;
    }

    .quote::before,
    .quote::after {
      content: """;
      color: var(--accent);
      font-size: 2.8rem;
      display: inline-block;
      vertical-align: bottom;
    }

    .author {
      color: var(--highlight);
      font-size: clamp(1rem, 4vw, 1.3rem);
      font-weight: bold;
      text-transform: uppercase;
      letter-spacing: 2px;
    }

    @media (max-width: 600px) {
      .quote {
        font-size: clamp(1.2rem, 6vw, 1.8rem);
      }
    }