.header {
            text-align: center;
            margin-bottom: 3rem;
            position: relative;
            padding: 3rem 0;
            border-bottom: 3px solid #ff2a2a;
        }

        .main-title {
            font-size: 6rem;
            font-weight: 900;
            letter-spacing: -2px;
            line-height: 0.9;
            color: #fff;
            text-transform: uppercase;
            text-shadow: 
                0 0 20px rgba(255, 42, 42, 0.7),
                0 0 40px rgba(255, 42, 42, 0.4),
                3px 3px 0 #000;
            margin-bottom: 1rem;
            position: relative;
            z-index: 2;
        }

        .main-title span {
            display: block;
        }

        .title-highlight {
            color: #ff2a2a;
            text-shadow: 
                0 0 25px rgba(255, 42, 42, 0.9),
                0 0 50px rgba(255, 42, 42, 0.6),
                3px 3px 0 #000;
        }

        .subtitle {
            font-size: 2.5rem;
            font-weight: 900;
            color: #fff;
            text-transform: uppercase;
            letter-spacing: 3px;
            margin-top: 2rem;
            text-shadow: 
                2px 2px 0 #000,
                0 0 15px rgba(255, 255, 255, 0.3);
            position: relative;
            z-index: 2;
        }

        .subtitle span {
            color: #ff2a2a;
            text-shadow: 
                2px 2px 0 #000,
                0 0 20px rgba(255, 42, 42, 0.6);
        }
 .content2 {
           
            grid-template-columns: 1fr 1fr;
            gap: 4rem;
            align-items: start;
            margin: rem auto;
            position: relative;
            z-index: 2;
        }

        .intro-text {
            background-color: rgba(20, 20, 20, 0.1);
            padding: 2.5rem;
            border-radius: 10px;
            border-left: 5px solid #ff2a2a;
            box-shadow: 
                0 10px 30px rgba(0, 0, 0, 0.5),
                inset 0 0 20px rgba(0, 0, 0, 0.3);
        }

        .intro-text p {
            font-size: 1.3rem;
            line-height: 1.8;
            margin-bottom: 1.5rem;
            font-family: 'Arial', sans-serif;
        }

        .intro-text strong {
            color: #ff2a2a;
            font-weight: 900;
        }

        .highlight {
            font-size: 1.5rem;
            font-weight: 900;
            color: #ff2a2a;
            text-transform: uppercase;
            margin: 2rem 0;
            text-align: center;
            letter-spacing: 2px;
        }

.quote-box {
            background-color: rgba(255, 42, 42, 0.1);
            padding: 2rem;
            border-radius: 10px;
            margin: 2rem 0;
            border-left: 0px solid #ff2a2a;
        }

        .quote {
            font-size: 1.4rem;
            font-style: normal;
            color: #000;
            text-align: center;
            line-height: 1.6;
        }
/* ОСНОВНОЙ КОНТЕНТ */
        .article-content {
            font-size: 20px;
            line-height: 1.8;
            margin-bottom: 60px;
        }

        /* СЕКЦИИ */
        .section {
            margin-bottom: 50px;
        }

        .section-title {
            font-size: 32px;
            font-weight: 700;
            color: #c00;
            margin-bottom: 25px;
            padding-bottom: 10px;
            border-bottom: 2px solid #c00;
            font-family: 'Helvetica Neue', Arial, sans-serif;
        }

        /* ТРИ КЛЮЧА - ЖУРНАЛЬНЫЙ ВАРИАНТ */
        .keys-container {
            display: flex;
            flex-direction: column;
            gap: 30px;
            margin: 30px 0 50px;
        }

        .key-item {
            position: relative;
            padding-left: 100px;
            min-height: 80px;
        }

        .key-number {
            position: absolute;
            left: 0;
            top: 0;
            font-size: 60px;
            font-weight: 900;
            color: #c00;
            opacity: 0.3;
            line-height: 1;
        }

        .key-title {
            font-size: 24px;
            font-weight: 700;
            color: #222;
            margin-bottom: 10px;
            font-family: 'Helvetica Neue', Arial, sans-serif;
        }

        .key-content {
            color: #444;
            line-height: 1.7;
        }

        /* СЕКРЕТНЫЕ УПРАЖНЕНИЯ */
        .exercises-grid {
            display: grid;
            grid-template-columns: 1fr;
            gap: 25px;
            margin: 30px 0;
        }

        .exercise-card {
            background-color: #f9f9f9;
            padding: 25px;
            border-left: 4px solid #c00;
            border-radius: 3px;
        }

        .exercise-name {
            font-size: 22px;
            font-weight: 700;
            color: #c00;
            margin-bottom: 15px;
            font-family: 'Helvetica Neue', Arial, sans-serif;
        }

        .exercise-description {
            color: #444;
            line-height: 1.7;
        }
 /* БЛОК ЦИТАТЫ */
        .quote-block {
            background-color: #f5f5f5;
            padding: 30px;
            margin: 40px 0;
            border-left: 5px solid #c00;
            font-style: normal;
            color: #555;
            font-size: 22px;
            line-height: 1.6;
        }
 /* ГРУППА ПОДДЕРЖКИ */
        .support-section {
            background-color: #f8f8f8;
            padding: 35px;
            margin: 40px 0;
            border-radius: 5px;
        }

        .support-title {
            font-size: 26px;
            font-weight: 700;
            color: #222;
            margin-bottom: 20px;
            font-family: 'Helvetica Neue', Arial, sans-serif;
        }

        .muscle-groups {
            display: flex;
            flex-direction: column;
            gap: 20px;
            margin-top: 25px;
        }

        .muscle-item {
            padding: 20px;
            background-color: white;
            border-radius: 3px;
            box-shadow: 0 2px 5px rgba(0,0,0,0.05);
        }

        .muscle-name {
            font-size: 20px;
            font-weight: 700;
            color: #c00;
            margin-bottom: 10px;
        }

        /* ПРОГРАММА ТРЕНИРОВОК */
        .program-section {
            background-color: #f0f0f0;
            padding: 35px;
            margin: 40px 0;
            border-radius: 5px;
        }

        .program-title {
            font-size: 26px;
            font-weight: 700;
            color: #222;
            margin-bottom: 25px;
            font-family: 'Helvetica Neue', Arial, sans-serif;
        }

        .day-card {
            background-color: white;
            padding: 25px;
            margin-bottom: 25px;
            border-radius: 3px;
            box-shadow: 0 2px 5px rgba(0,0,0,0.05);
        }

        .day-title {
            font-size: 22px;
            font-weight: 700;
            color: #222;
            margin-bottom: 15px;
            display: flex;
            align-items: center;
        }

        .day-title:before {
            content: "■";
            color: #c00;
            margin-right: 10px;
            font-size: 20px;
        }

        /* МАСТЕР-КЛАСС */
        .tutorial-steps {
            counter-reset: step-counter;
            margin: 30px 0;
        }

        .tutorial-step {
            position: relative;
            padding-left: 70px;
            margin-bottom: 30px;
            min-height: 50px;
        }

        .tutorial-step:before {
            counter-increment: step-counter;
            content: counter(step-counter);
            position: absolute;
            left: 0;
            top: 0;
            width: 50px;
            height: 50px;
            background-color: #c00;
            color: white;
            border-radius: 50%;
            display: flex;
            align-items: center;
            justify-content: center;
            font-size: 22px;
            font-weight: 700;
            font-family: 'Helvetica Neue', Arial, sans-serif;
        }

        /* ТАБЛИЦА */
        .table-container {
            overflow-x: auto;
            margin: 40px 0;
        }

        .data-table {
            width: 100%;
            border-collapse: collapse;
            font-size: 18px;
        }

        .data-table th {
            background-color: #c00;
            color: white;
            padding: 15px;
            text-align: left;
            font-weight: 700;
            font-family: 'Helvetica Neue', Arial, sans-serif;
        }

        .data-table td {
            padding: 15px;
            border-bottom: 1px solid #eaeaea;
        }

        .data-table tr:hover {
            background-color: #f9f9f9;
        }

        /* ПРИМЕЧАНИЯ */
        .note-box {
            background-color: #fff8e8;
            border-left: 4px solid #e6a700;
            padding: 20px;
            margin: 30px 0;
            font-size: 18px;
            color: #666;
        }
 /* ДЕКОРАТИВНЫЕ ЭЛЕМЕНТЫ */
        .divider {
            height: 1px;
            background-color: #eaeaea;
            margin: 40px 0;
        }

        .highlight {
            background-color: #fff0f0;
            padding: 3px 5px;
            border-radius: 2px;
            font-weight: 600;
        }
/* АДАПТИВНОСТЬ */
        @media (max-width: 768px) {
            .container {
                padding: 30px 20px;
            }
            
            .article-title {
                font-size: 36px;
            }
            
            .article-subtitle {
                font-size: 20px;
            }
            
            .section-title {
                font-size: 28px;
            }
            
            .key-item {
                padding-left: 70px;
            }
            
            .key-number {
                font-size: 50px;
            }
            
            .quote-block {
                padding: 20px;
                font-size: 20px;
            }
            
            .support-section, .program-section {
                padding: 25px;
            }
            
            .tutorial-step {
                padding-left: 60px;
            }
            
            .tutorial-step:before {
                width: 40px;
                height: 40px;
                font-size: 18px;
            }
        }
/* НЕДЕЛИ */
        .week-section {
            margin-bottom: 60px;
            page-break-inside: avoid;
        }

        .week-header {
            background-color: #c00;
            color: white;
            padding: 15px 25px;
            font-size: 26px;
            font-weight: 700;
            margin-bottom: 30px;
            border-radius: 3px;
            font-family: 'Helvetica Neue', Arial, sans-serif;
        }

        /* ДНИ ТРЕНИРОВОК */
        .day-container {
            display: flex;
            flex-wrap: wrap;
            gap: 40px;
            margin-bottom: 40px;
        }

        .day-card {
            flex: 1;
            min-width: 300px;
            background-color: #f9f9f9;
            border-radius: 5px;
            overflow: hidden;
            border: 1px solid #eaeaea;
        }

        .day-header {
            background-color: #222;
            color: white;
            padding: 18px 25px;
            font-size: 20px;
            font-weight: 700;
            border-bottom: 3px solid #c00;
        }

        .day-time {
            display: block;
            font-size: 14px;
            color: #aaa;
            margin-top: 5px;
            font-weight: normal;
        }

        /* ТАБЛИЦЫ */
        .exercise-table {
            width: 100%;
            border-collapse: collapse;
            font-size: 16px;
        }

        .exercise-table th {
            background-color: #f0f0f0;
            color: #222;
            padding: 15px 12px;
            text-align: left;
            font-weight: 700;
            border-bottom: 2px solid #ddd;
            font-family: 'Helvetica Neue', Arial, sans-serif;
        }

        .exercise-table td {
            padding: 14px 12px;
            border-bottom: 1px solid #eee;
            vertical-align: middle;
        }

        .exercise-table tr:hover {
            background-color: #f5f5f5;
        }

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

        /* ОСОБЫЕ СТИЛИ ДЛЯ СТОЛБЦОВ */
        .col-exercise {
            font-weight: 600;
            color: #222;
            width: 40%;
        }

        .col-load {
            width: 15%;
            text-align: center;
        }

        .col-sets {
            width: 15%;
            text-align: center;
        }

        .col-reps {
            width: 20%;
            text-align: center;
        }

        /* МЕТКИ НАГРУЗКИ */
        .load-tag {
            display: inline-block;
            padding: 4px 10px;
            border-radius: 3px;
            font-size: 14px;
            font-weight: 600;
            text-transform: uppercase;
        }

        .load-light {
            background-color: #e8f5e9;
            color: #2e7d32;
        }

        .load-heavy {
            background-color: #ffebee;
            color: #c62828;
        }

        .load-percent {
            background-color: #e3f2fd;
            color: #1565c0;
        }

        /* ОСОБЫЕ УПРАЖНЕНИЯ */
        .special-exercise {
            position: relative;
            padding-left: 20px;
        }

        .special-exercise:before {
            content: "★";
            color: #c00;
            position: absolute;
            left: 0;
            top: 1px;
        }

        .failure-rep {
            color: #c00;
            font-weight: 600;
            font-style: italic;
        }

        /* СУПЕРСЕТЫ */
        .superset {
            border-left: 3px solid #ff9800;
            background-color: #fff8e1;
        }

        .superset-row {
            font-size: 14px;
            color: #666;
            padding-top: 5px;
        }

        /* ПРИМЕЧАНИЯ */
        .notes-section {
            background-color: #f5f5f5;
            padding: 25px;
            margin-top: 40px;
            border-radius: 0px;
            border-left: 4px solid #666;
        }

        .notes-title {
            font-size: 18px;
            font-weight: 700;
            color: #222;
            margin-bottom: 15px;
            font-family: 'Helvetica Neue', Arial, sans-serif;
        }

        .notes-list {
            list-style-type: none;
            padding-left: 0;
        }

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

        .notes-list li:before {
            content: "•";
            color: #c00;
            font-size: 20px;
            position: absolute;
            left: 0;
            top: -2px;
        }

        /* ПРОГРЕССИЯ НЕДЕЛЬ */
        .progression-note {
            background-color: #e8f5e9;
            padding: 20px;
            margin: 30px 0;
            border-radius: 5px;
            border-left: 4px solid #4caf50;
            font-size: 16px;
        }
h1 {
      text-align: center;
      margin-bottom: 30px;
      color: #2c3e50;
    }

    .week {
      background: white;
      border-radius: 0px;
      padding: 20px;
      margin-bottom: 25px;
      box-shadow: 0 4px 12px rgba(0,0,0,0.05);
      border-left: 5px solid #3498db;
    }

    .week-title {
      font-size: 1.5em;
      color: #2980b9;
      margin-bottom: 15px;
      border-bottom: 2px solid #eee;
      padding-bottom: 8px;
    }

    .day {
      margin: 20px 0;
      padding: 5px;
      background: #f9f9f9;
      border-radius: 8px;
      border-left: 0px solid #e74c3c;
    }

    .day-title {
      font-weight: bold;
      color: #c0392b;
      margin-bottom: 10px;
      font-size: 1.1em;
    }

    .exercise {
      padding: 10px 10px;
      margin: 8px 0;
      background: #fff;
      border-radius: 6px;
      border: 1px solid #ddd;
      display: flex;
      justify-content: space-between;
      flex-wrap: wrap;
      gap: 10px;
    }

    .exercise-name {
      font-weight: bold;
      flex-basis: 100%;
      color: #2c3e50;
    }

    .exercise-param {
      flex: 1;
      min-width: 80px;
      text-align: center;
      padding: 5px;
      background: #ecf0f1;
      border-radius: 4px;
      font-size: 0.9em;
    }

    .param-label {
      font-size: 0.75em;
      opacity: 0.7;
      display: block;
    }

    /* Адаптация под мобильные */
    @media (max-width: 600px) {
      

      .week {
        padding: 15px;
      }

      .exercise {
        flex-direction: column;
        align-items: stretch;
      }

      .exercise-param {
        flex: none;
        width: 100%;
      }
    }
 .quote-container {
      max-width: 100%;
      padding: 40px 30px;
      background: rgba(0, 0, 0, 0.05);
      backdrop-filter: blur(10px);
      border-radius: 16px;
      border: 1px solid rgba(255, 255, 255, 0.1);
      box-shadow: 0 10px 30px rgba(0, 0, 0, 0.4);
    }

    .quote {
      font-size: 1.8rem;
      line-height: 1.6;
      font-weight: 500;
      letter-spacing: 0.5px;
    }

    .quote span.highlight {
      display: block;
      margin: 16px 0;
      font-weight: 700;
      color: #4ecdc4;
    }

    .quote .action {
      display: block;
      margin-top: 24px;
      font-weight: 800;
      font-size: 2rem;
      color: #ffd166;
    }
.tip-box {
      background: #2c3e50;
      color: white;
      padding: 15px;
      border-radius: 8px;
      margin: 20px 0;
      font-style: italic;
    }