/* ЖМИ — сайт о жиме лежа.
   Layout: липкая шапка, текст статьи 68ch слева + оглавление справа; инструменты — отдельные «стальные» панели.
   Палитра взята из соревновательных блинов IPF: 25 кг красный, 20 синий, 15 жёлтый, 10 зелёный. Фон — мел. */
:root {
  --chalk: #eceff2;
  --surface: #f8f9fb;
  --plate: #ffffff;
  --ink: #131a25;
  --steel: #556172;
  --line: #ccd3db;
  --line-soft: #dde2e8;
  --blue: #1f45c4;
  --blue-ink: #ffffff;
  --red: #cf1f2c;
  --yellow: #e9ad00;
  --green: #138248;
  --white-plate: #f4f5f7;
  --bar: #8a96a6;
  --bar-dark: #5c6878;
  --focus: #1f45c4;
  --shadow: 0 1px 0 rgba(19, 26, 37, .06), 0 8px 24px -12px rgba(19, 26, 37, .22);
  --font-display: "Unbounded", "Arial Black", "Helvetica Neue", Arial, sans-serif;
  --font-body: "Golos Text", "Segoe UI", Roboto, "Helvetica Neue", Arial, sans-serif;
  --r-tool: 18px;
  --r-ctrl: 10px;
  --gutter: clamp(16px, 4vw, 40px);
  color-scheme: light;
}
@media (prefers-color-scheme: dark) {
  :root:not([data-theme="light"]) {
    --chalk: #0e1520; --surface: #141d2b; --plate: #1a2536; --ink: #e8edf3; --steel: #97a3b4;
    --line: #2b384b; --line-soft: #223044; --blue: #7591ff; --blue-ink: #0b1220; --red: #ff5d63;
    --yellow: #f4c53a; --green: #3fc37f; --white-plate: #dfe4ea; --bar: #9aa6b6; --bar-dark: #6c7889;
    --focus: #9db0ff; --shadow: 0 1px 0 rgba(0, 0, 0, .3), 0 10px 30px -14px rgba(0, 0, 0, .7);
    color-scheme: dark;
  }
}
:root[data-theme="dark"] {
  --chalk: #0e1520; --surface: #141d2b; --plate: #1a2536; --ink: #e8edf3; --steel: #97a3b4;
  --line: #2b384b; --line-soft: #223044; --blue: #7591ff; --blue-ink: #0b1220; --red: #ff5d63;
  --yellow: #f4c53a; --green: #3fc37f; --white-plate: #dfe4ea; --bar: #9aa6b6; --bar-dark: #6c7889;
  --focus: #9db0ff; --shadow: 0 1px 0 rgba(0, 0, 0, .3), 0 10px 30px -14px rgba(0, 0, 0, .7);
  color-scheme: dark;
}

*, *::before, *::after { box-sizing: border-box; }
html { -webkit-text-size-adjust: 100%; scroll-padding-top: 88px; }
body {
  margin: 0; background: var(--chalk); color: var(--ink);
  font: 400 1.0625rem/1.65 var(--font-body);
  font-feature-settings: "kern"; text-rendering: optimizeLegibility;
}
img, svg { max-width: 100%; }
a { color: var(--blue); text-underline-offset: .18em; text-decoration-thickness: 1px; }
a:hover { text-decoration-thickness: 2px; }
:focus-visible { outline: 3px solid var(--focus); outline-offset: 2px; border-radius: 4px; }
[hidden] { display: none !important; }
.skip { position: absolute; left: -9999px; top: 8px; z-index: 100; background: var(--ink); color: var(--chalk); padding: 8px 14px; border-radius: 8px; }
.skip:focus { left: 8px; }
.num { font-variant-numeric: tabular-nums; }

/* ---------- Шапка ---------- */
.site-head {
  position: sticky; top: env(safe-area-inset-top, 0px); z-index: 50;
  background: color-mix(in srgb, var(--chalk) 88%, transparent);
  backdrop-filter: saturate(1.4) blur(10px); -webkit-backdrop-filter: saturate(1.4) blur(10px);
  border-bottom: 1px solid var(--line-soft);
}
.head-in { max-width: 1240px; margin: 0 auto; padding: 0 var(--gutter); height: 64px; display: flex; align-items: center; gap: 20px; }
.logo { display: flex; align-items: center; gap: 10px; text-decoration: none; color: var(--ink); font: 800 1.15rem/1 var(--font-display); letter-spacing: -.01em; flex: none; }
.logo svg { width: 44px; height: 22px; }
.logo small { font: 500 .72rem/1.1 var(--font-body); color: var(--steel); letter-spacing: 0; display: block; margin-top: 3px; }
.nav { display: flex; gap: 2px; margin-left: auto; align-items: center; }
.nav a { white-space: nowrap; color: var(--ink); text-decoration: none; font-weight: 500; font-size: .95rem; padding: 8px 12px; border-radius: 8px; }
.nav a:hover { background: var(--line-soft); }
.nav a[aria-current="page"] { color: var(--blue); }
.icon-btn { flex: none; width: 40px; height: 40px; border-radius: 10px; border: 1px solid var(--line); background: var(--surface); color: var(--ink); display: grid; place-items: center; cursor: pointer; }
.icon-btn svg { width: 20px; height: 20px; }
.menu-btn { display: none; }
@media (max-width: 1180px) {
  .menu-btn { display: grid; margin-left: auto; }
  .nav { display: none; position: absolute; top: 64px; left: 0; right: 0; flex-direction: column; align-items: stretch; background: var(--surface); border-bottom: 1px solid var(--line); padding: 8px var(--gutter) 16px; gap: 0; max-height: calc(100vh - 64px); overflow: auto; }
  .nav.open { display: flex; }
  .nav a { padding: 12px 8px; border-bottom: 1px solid var(--line-soft); }
}

/* ---------- Типографика ---------- */
h1, h2, h3, .display { font-family: var(--font-display); letter-spacing: -.02em; text-wrap: balance; color: var(--ink); }
h1 { font-weight: 800; font-size: clamp(2rem, 1.2rem + 3.6vw, 3.6rem); line-height: 1.04; margin: 0 0 .4em; }
h2 { font-weight: 700; font-size: clamp(1.45rem, 1.1rem + 1.4vw, 2.05rem); line-height: 1.15; margin: 2.2em 0 .6em; }
h3 { font-weight: 600; font-size: clamp(1.1rem, 1rem + .5vw, 1.3rem); line-height: 1.3; margin: 1.8em 0 .5em; letter-spacing: -.01em; }
p { margin: 0 0 1em; }
.lede { font-size: clamp(1.1rem, 1rem + .45vw, 1.3rem); line-height: 1.55; color: var(--steel); max-width: 60ch; }
strong { font-weight: 650; }
.muted { color: var(--steel); }
.small { font-size: .9rem; }

.prose { max-width: 68ch; }
.prose ul, .prose ol { padding-left: 1.3em; margin: 0 0 1.1em; }
.prose li { margin: .3em 0; }
.prose li::marker { color: var(--steel); }
.prose > h2:first-child { margin-top: .4em; }
.prose blockquote { margin: 1.4em 0; padding: .2em 0 .2em 1.2em; border-left: 4px solid var(--yellow); color: var(--ink); font-size: 1.08rem; }

/* ---------- Каркас ---------- */
.wrap { max-width: 1240px; margin: 0 auto; padding-inline: var(--gutter); }
main { display: block; }
.page-hero { padding-block: clamp(28px, 5vw, 56px) clamp(20px, 3vw, 32px); border-bottom: 1px solid var(--line-soft); }
.crumbs { font-size: .88rem; color: var(--steel); margin-bottom: 18px; display: flex; flex-wrap: wrap; gap: 6px; }
.crumbs a { color: var(--steel); }
.crumbs span[aria-hidden] { opacity: .6; }
.meta-line { display: flex; flex-wrap: wrap; gap: 8px 18px; align-items: center; font-size: .9rem; color: var(--steel); margin-top: 18px; }

.layout { display: grid; grid-template-columns: minmax(0, 1fr) 260px; gap: 56px; padding-block: 36px 64px; }
.layout > * { min-width: 0; }
@media (max-width: 1020px) { .layout { grid-template-columns: minmax(0, 1fr); gap: 0; } .toc { display: none; } }
.toc { position: sticky; top: 88px; align-self: start; font-size: .92rem; max-height: calc(100vh - 110px); overflow: auto; padding-bottom: 12px; }
.toc b { display: block; font: 600 .82rem/1.2 var(--font-body); color: var(--steel); margin-bottom: 10px; }
.toc ol { list-style: none; margin: 0; padding: 0; border-left: 2px solid var(--line); }
.toc a { display: block; padding: 6px 0 6px 14px; margin-left: -2px; border-left: 2px solid transparent; color: var(--steel); text-decoration: none; line-height: 1.35; }
.toc a:hover { color: var(--ink); }
.toc a.active { color: var(--ink); border-left-color: var(--blue); font-weight: 550; }

/* ---------- Уровни (цвета блинов) ---------- */
.lvl { display: inline-flex; align-items: center; gap: 7px; font-size: .85rem; font-weight: 550; color: var(--ink); white-space: nowrap; }
.lvl::before { content: ""; width: 12px; height: 12px; border-radius: 50%; background: var(--c, var(--green)); box-shadow: inset 0 0 0 3px color-mix(in srgb, var(--c, var(--green)) 55%, #000 0%), 0 0 0 1px color-mix(in srgb, var(--ink) 25%, transparent); }
.lvl-1 { --c: var(--green); } .lvl-2 { --c: var(--blue); } .lvl-3 { --c: var(--red); } .lvl-0 { --c: var(--yellow); }

/* ---------- Блоки внутри статьи ---------- */
.note { margin: 1.5em 0; padding: 16px 18px; border-radius: 12px; background: var(--surface); border: 1px solid var(--line-soft); font-size: .98rem; }
.note > :last-child { margin-bottom: 0; }
.note b:first-child { display: block; margin-bottom: 4px; font-family: var(--font-display); font-weight: 600; font-size: .95rem; letter-spacing: -.01em; }
.note.warn { border-color: color-mix(in srgb, var(--red) 40%, var(--line)); background: color-mix(in srgb, var(--red) 6%, var(--surface)); }
.note.tip { border-color: color-mix(in srgb, var(--green) 40%, var(--line)); background: color-mix(in srgb, var(--green) 6%, var(--surface)); }

.table-wrap { overflow-x: auto; margin: 1.4em 0 1.6em; border: 1px solid var(--line); border-radius: 12px; background: var(--surface); }
table { border-collapse: collapse; width: 100%; font-size: .95rem; font-variant-numeric: tabular-nums; }
th, td { padding: 10px 14px; text-align: left; border-bottom: 1px solid var(--line-soft); vertical-align: top; }
thead th { font-weight: 600; font-size: .85rem; color: var(--steel); background: var(--plate); position: sticky; top: 0; white-space: nowrap; }
tbody tr:last-child td { border-bottom: 0; }
td.n, th.n { text-align: right; white-space: nowrap; }
tr.hl td { background: color-mix(in srgb, var(--blue) 10%, transparent); }
td.hit { background: color-mix(in srgb, var(--green) 16%, transparent); font-weight: 650; }

.steps { counter-reset: s; list-style: none; padding: 0 !important; margin: 1.2em 0 1.6em; display: grid; gap: 14px; }
.steps > li { counter-increment: s; position: relative; padding: 2px 0 0 52px; margin: 0; }
.steps > li::before { content: counter(s); position: absolute; left: 0; top: 0; width: 36px; height: 36px; border-radius: 50%; display: grid; place-items: center; font: 700 .95rem/1 var(--font-display); background: var(--ink); color: var(--chalk); }
.steps > li b { font-weight: 650; }

.cards { display: grid; grid-template-columns: repeat(auto-fill, minmax(min(100%, 250px), 1fr)); gap: 14px; margin: 1.4em 0; }
.card { display: flex; flex-direction: column; gap: 6px; padding: 18px; border-radius: 14px; background: var(--surface); border: 1px solid var(--line-soft); color: var(--ink); text-decoration: none; }
a.card:hover { border-color: var(--blue); }
.card h3 { margin: 0; font-size: 1.05rem; }
.card p { margin: 0; color: var(--steel); font-size: .95rem; line-height: 1.5; }

.faq { margin-top: 3em; }
.faq details { border-top: 1px solid var(--line); padding: 4px 0; }
.faq details:last-of-type { border-bottom: 1px solid var(--line); }
.faq summary { cursor: pointer; list-style: none; padding: 14px 36px 14px 0; position: relative; font-weight: 600; font-size: 1.05rem; }
.faq summary::-webkit-details-marker { display: none; }
.faq summary::after { content: "+"; position: absolute; right: 4px; top: 10px; font: 400 1.6rem/1 var(--font-display); color: var(--steel); transition: transform .2s; }
.faq details[open] summary::after { transform: rotate(45deg); }
.faq .ans { padding: 0 0 16px; color: var(--ink); }
.faq .ans p:last-child { margin: 0; }

.related { border-top: 1px solid var(--line-soft); padding-block: 40px 56px; }
.related h2 { margin-top: 0; }

/* ---------- Инструменты ---------- */
.tool {
  margin: 1.8em 0 2.2em; padding: clamp(16px, 3vw, 28px); border-radius: var(--r-tool);
  background: var(--plate); border: 1px solid var(--line); box-shadow: var(--shadow);
}
.tool-head { display: flex; flex-wrap: wrap; align-items: baseline; justify-content: space-between; gap: 8px 16px; margin-bottom: 16px; }
.tool-head h2, .tool-head h3 { margin: 0; font-size: clamp(1.15rem, 1rem + .6vw, 1.45rem); }
.tool-head p { margin: 0; color: var(--steel); font-size: .92rem; }
.prose .tool { max-width: none; }
.tool-wide { max-width: none; }

.fields { display: grid; grid-template-columns: repeat(auto-fit, minmax(min(100%, 160px), 1fr)); gap: 14px; margin-bottom: 18px; }
.field { display: flex; flex-direction: column; gap: 6px; min-width: 0; }
.field label, .field .lab { font-size: .85rem; font-weight: 550; color: var(--steel); }
input[type="number"], select {
  width: 100%; font: 600 1.15rem/1.2 var(--font-body); font-variant-numeric: tabular-nums; color: var(--ink);
  background: var(--surface); border: 1px solid var(--line); border-radius: var(--r-ctrl); padding: 11px 12px; min-height: 48px;
}
select { font-size: 1rem; font-weight: 500; }
input[type="number"]:focus, select:focus { border-color: var(--blue); outline: none; box-shadow: 0 0 0 3px color-mix(in srgb, var(--blue) 25%, transparent); }

.seg { display: inline-flex; flex-wrap: wrap; gap: 4px; padding: 4px; background: var(--surface); border: 1px solid var(--line); border-radius: 12px; }
.seg button { font: 550 .92rem/1 var(--font-body); color: var(--steel); background: transparent; border: 0; padding: 10px 14px; border-radius: 9px; cursor: pointer; min-height: 40px; }
.seg button[aria-pressed="true"] { background: var(--ink); color: var(--chalk); }
.seg button:hover:not([aria-pressed="true"]) { color: var(--ink); background: var(--line-soft); }

.btn { display: inline-flex; align-items: center; justify-content: center; gap: 8px; font: 600 1rem/1 var(--font-body); padding: 14px 20px; border-radius: 12px; border: 1px solid var(--ink); background: var(--ink); color: var(--chalk); text-decoration: none; cursor: pointer; min-height: 48px; }
.btn:hover { text-decoration: none; filter: brightness(1.15); }
.btn.ghost { background: transparent; color: var(--ink); border-color: var(--line); }
.btn.ghost:hover { border-color: var(--ink); filter: none; }
.btn.blue { background: var(--blue); border-color: var(--blue); color: var(--blue-ink); }

input[type="range"] { -webkit-appearance: none; appearance: none; width: 100%; height: 36px; background: transparent; cursor: pointer; }
input[type="range"]::-webkit-slider-runnable-track { height: 8px; border-radius: 4px; background: linear-gradient(90deg, var(--bar-dark), var(--bar)); }
input[type="range"]::-moz-range-track { height: 8px; border-radius: 4px; background: linear-gradient(90deg, var(--bar-dark), var(--bar)); }
input[type="range"]::-webkit-slider-thumb { -webkit-appearance: none; width: 28px; height: 28px; margin-top: -10px; border-radius: 50%; background: var(--plate); border: 7px solid var(--blue); box-shadow: 0 2px 6px rgba(0,0,0,.25); }
input[type="range"]::-moz-range-thumb { width: 16px; height: 16px; border-radius: 50%; background: var(--plate); border: 7px solid var(--blue); }

.result { display: grid; grid-template-columns: repeat(auto-fit, minmax(min(100%, 170px), 1fr)); gap: 10px; }
.stat { padding: 14px 16px; border-radius: 12px; background: var(--surface); border: 1px solid var(--line-soft); min-width: 0; }
.stat .k { font-size: .82rem; color: var(--steel); font-weight: 500; }
.stat .v { font: 700 clamp(1.4rem, 1.1rem + 1vw, 1.9rem)/1.1 var(--font-display); letter-spacing: -.02em; font-variant-numeric: tabular-nums; margin-top: 4px; }
.stat .v small { font: 500 .9rem/1 var(--font-body); color: var(--steel); margin-left: 4px; letter-spacing: 0; }
.stat.main { background: var(--ink); border-color: var(--ink); }
.stat.main .k, .stat.main .v small { color: color-mix(in srgb, var(--chalk) 70%, transparent); }
.stat.main .v { color: var(--chalk); }

.bars { display: grid; gap: 8px; margin-top: 14px; }
.bar-row { display: grid; grid-template-columns: 112px minmax(0, 1fr) 70px; gap: 10px; align-items: center; font-size: .9rem; }
.bar-row .track { height: 12px; border-radius: 6px; background: var(--line-soft); position: relative; overflow: hidden; }
.bar-row .fill { position: absolute; inset: 0 auto 0 0; border-radius: 6px; background: var(--blue); transition: width .35s ease; }
.bar-row .val { text-align: right; font-variant-numeric: tabular-nums; font-weight: 600; }

/* Судейские лампы */
.lights { display: inline-flex; gap: 8px; align-items: center; padding: 6px 8px; border-radius: 999px; background: #1a2230; flex: none; }
.lights i { width: 22px; height: 22px; border-radius: 50%; background: #3a4558; box-shadow: inset 0 -3px 0 rgba(0,0,0,.15); transition: background .25s, box-shadow .25s; }
.lights.big i { width: 34px; height: 34px; }
.lights i.w { background: #fbfcff; box-shadow: 0 0 14px 3px rgba(255,255,255,.55), inset 0 -3px 0 rgba(0,0,0,.08); }
.lights i.r { background: #e5232f; box-shadow: 0 0 16px 2px rgba(229,35,47,.55), inset 0 -3px 0 rgba(0,0,0,.2); }

/* Штанга */
.barbell { width: 100%; height: auto; display: block; overflow: visible; }
.barbell .plate { transition: transform .45s cubic-bezier(.2,.9,.25,1.15), opacity .3s; }
.plates-legend { display: flex; flex-wrap: wrap; gap: 6px 16px; font-size: .9rem; color: var(--steel); }
.plates-legend span { display: inline-flex; align-items: center; gap: 6px; }
.plates-legend i { width: 10px; height: 18px; border-radius: 3px; display: inline-block; border: 1px solid color-mix(in srgb, var(--ink) 25%, transparent); }

/* ---------- Главная ---------- */
.home-hero { padding-block: clamp(32px, 6vw, 72px) 28px; }
.home-hero h1 { font-size: clamp(2.4rem, 1.2rem + 5.2vw, 5.2rem); line-height: .98; max-width: 14ch; margin-bottom: .3em; }
.home-hero .lede { margin-bottom: 0; }
.hero-grid { display: grid; grid-template-columns: minmax(0, 1.05fr) minmax(0, 1fr); gap: 32px 48px; align-items: end; }
@media (max-width: 900px) { .hero-grid { grid-template-columns: minmax(0, 1fr); } }
.loader { margin-top: 28px; padding: clamp(18px, 3vw, 30px); border-radius: 22px; background: var(--plate); border: 1px solid var(--line); box-shadow: var(--shadow); }
.loader-top { display: flex; flex-wrap: wrap; justify-content: space-between; align-items: flex-end; gap: 12px 24px; }
.kg-big { font: 800 clamp(3rem, 2rem + 5vw, 5.6rem)/.9 var(--font-display); letter-spacing: -.04em; font-variant-numeric: tabular-nums; }
.kg-big small { font: 600 .3em/1 var(--font-body); letter-spacing: 0; color: var(--steel); margin-left: .2em; }
.loader-status { text-align: right; max-width: 34ch; }
.loader-status .lvl { font-size: .95rem; }
.loader-status p { margin: 6px 0 0; font-size: .95rem; color: var(--steel); line-height: 1.45; }
.loader-stage { margin: 14px -6px 4px; }
.loader-foot { display: flex; flex-wrap: wrap; justify-content: space-between; gap: 8px 20px; align-items: center; margin-top: 4px; }
.ticks { display: flex; justify-content: space-between; font-size: .78rem; color: var(--steel); padding: 0 4px; font-variant-numeric: tabular-nums; }

.route { padding-block: 48px; }
.route-track { position: relative; display: grid; grid-template-columns: repeat(4, minmax(0, 1fr)); gap: 16px; margin-top: 28px; }
.route-track::before { content: ""; position: absolute; left: 0; right: 0; top: 23px; height: 6px; border-radius: 3px; background: linear-gradient(90deg, var(--bar-dark), var(--bar), var(--bar-dark)); }
.stop { position: relative; padding-top: 64px; }
.stop::before { content: ""; position: absolute; top: 0; left: 0; width: 22px; height: 52px; border-radius: 5px; background: var(--c); box-shadow: inset 0 0 0 2px color-mix(in srgb, #000 15%, transparent); }
.stop .kg { font: 800 1.9rem/1 var(--font-display); letter-spacing: -.03em; }
.stop h3 { margin: 8px 0 6px; font-size: 1.05rem; }
.stop p { color: var(--steel); font-size: .95rem; margin: 0 0 10px; line-height: 1.5; }
.stop ul { list-style: none; padding: 0; margin: 0; display: grid; gap: 4px; font-size: .95rem; }
@media (max-width: 860px) {
  .route-track { grid-template-columns: minmax(0, 1fr); gap: 26px; padding-left: 40px; }
  .route-track::before { left: 8px; right: auto; top: 0; bottom: 0; width: 6px; height: auto; }
  .stop { padding-top: 0; }
  .stop::before { left: -40px; top: 2px; }
}

.section { padding-block: 44px; }
.section-head { display: flex; flex-wrap: wrap; justify-content: space-between; align-items: end; gap: 12px 24px; margin-bottom: 22px; }
.section-head h2 { margin: 0; }
.section-head p { margin: 0; color: var(--steel); max-width: 52ch; }
.split { display: grid; grid-template-columns: minmax(0, 1fr) minmax(0, 1fr); gap: 28px; align-items: start; }
@media (max-width: 900px) { .split { grid-template-columns: minmax(0, 1fr); } }

.index-list { list-style: none; margin: 0; padding: 0; border-top: 1px solid var(--line); }
.index-list li { border-bottom: 1px solid var(--line); }
.index-list a { display: grid; grid-template-columns: minmax(0, 1fr) auto; gap: 4px 16px; padding: 16px 4px; text-decoration: none; color: var(--ink); align-items: baseline; }
.index-list a:hover { background: var(--surface); }
.index-list .t { font: 600 1.08rem/1.3 var(--font-display); letter-spacing: -.01em; }
.index-list .d { grid-column: 1 / -1; color: var(--steel); font-size: .95rem; line-height: 1.45; }

/* ---------- Техника: интерактив ---------- */
.stage-svg { width: 100%; height: auto; display: block; background: var(--surface); border-radius: 12px; border: 1px solid var(--line-soft); }
.stage-svg text { font-family: var(--font-body); fill: var(--steel); font-size: 12px; }
.ctrl-row { display: flex; flex-wrap: wrap; gap: 10px 14px; align-items: center; margin-top: 14px; }
.ctrl-row .grow { flex: 1 1 220px; min-width: 0; }
.phase-cap { margin-top: 12px; min-height: 3.2em; font-size: .98rem; }
.phase-cap b { font-family: var(--font-display); font-weight: 600; }
.toggles { display: flex; flex-wrap: wrap; gap: 8px; margin-top: 14px; }
.toggle { display: inline-flex; align-items: center; gap: 8px; padding: 9px 13px; border: 1px solid var(--line); border-radius: 999px; background: var(--surface); font-size: .9rem; cursor: pointer; color: var(--ink); font-family: var(--font-body); }
.toggle[aria-pressed="true"] { border-color: var(--red); background: color-mix(in srgb, var(--red) 10%, var(--surface)); color: var(--red); font-weight: 600; }
.verdict { display: flex; gap: 14px; align-items: center; margin-top: 14px; padding: 12px 14px; border-radius: 12px; background: var(--surface); border: 1px solid var(--line-soft); }
.verdict p { margin: 0; font-size: .95rem; line-height: 1.45; }

.checklist { list-style: none; padding: 0; margin: 0; display: grid; gap: 8px; }
.checklist label { display: grid; grid-template-columns: 26px minmax(0, 1fr); gap: 12px; padding: 12px 14px; border-radius: 12px; border: 1px solid var(--line-soft); background: var(--surface); cursor: pointer; align-items: start; }
.checklist input { width: 22px; height: 22px; margin: 2px 0 0; accent-color: var(--green); }
.checklist b { display: block; }
.checklist span { color: var(--steel); font-size: .93rem; line-height: 1.45; }
.checklist label:has(input:checked) { border-color: color-mix(in srgb, var(--green) 50%, var(--line)); }

/* Программа */
.prog-out { margin-top: 18px; }
.week { margin-top: 16px; }
.week h4 { margin: 0 0 8px; font: 600 1rem/1.2 var(--font-display); }
.sets { display: flex; flex-wrap: wrap; gap: 6px; }
.set { padding: 6px 10px; border-radius: 8px; background: var(--surface); border: 1px solid var(--line-soft); font-size: .9rem; font-variant-numeric: tabular-nums; }
.set b { font-weight: 700; }

/* Мышцы */
.muscle-grid { display: grid; grid-template-columns: minmax(0, 300px) minmax(0, 1fr); gap: 24px; align-items: start; }
@media (max-width: 760px) { .muscle-grid { grid-template-columns: minmax(0, 1fr); } }
.body-svg { width: 100%; max-width: 300px; margin: 0 auto; display: block; }
.body-svg .m { cursor: pointer; transition: fill-opacity .3s, stroke-width .2s; stroke: var(--ink); stroke-opacity: .25; stroke-width: 1; }
.body-svg .m:hover, .body-svg .m.sel { stroke-opacity: 1; stroke-width: 2; }
.body-svg .base { fill: var(--line-soft); stroke: var(--line); }
.mus-info h3 { margin-top: 0; }

/* Подвал */
.site-foot { background: var(--surface); border-top: 1px solid var(--line); padding-block: 48px 36px; font-size: .95rem; }
.foot-grid { display: grid; grid-template-columns: 1.3fr repeat(3, 1fr); gap: 28px; }
@media (max-width: 860px) { .foot-grid { grid-template-columns: 1fr 1fr; } }
@media (max-width: 480px) { .foot-grid { grid-template-columns: 1fr; } }
.foot-grid h3 { font-size: .95rem; margin: 0 0 10px; }
.foot-grid ul { list-style: none; margin: 0; padding: 0; display: grid; gap: 6px; }
.foot-grid a { color: var(--steel); text-decoration: none; }
.foot-grid a:hover { color: var(--ink); text-decoration: underline; }
.foot-note { margin-top: 32px; padding-top: 20px; border-top: 1px solid var(--line-soft); color: var(--steel); font-size: .85rem; display: flex; flex-wrap: wrap; justify-content: space-between; gap: 10px; }

@media (prefers-reduced-motion: reduce) {
  *, *::before, *::after { transition: none !important; animation: none !important; scroll-behavior: auto !important; }
}
@media print { .site-head, .toc, .tool, .site-foot { display: none; } }

[data-muscles] .bar-row { grid-template-columns: minmax(0, 170px) minmax(0, 1fr) 72px; }
@media (max-width: 480px) { .bar-row { grid-template-columns: minmax(0, 104px) minmax(0, 1fr) 64px !important; font-size: .85rem; } }
@media (max-width: 560px) {
  .verdict { flex-direction: column; align-items: flex-start; }
  .loader-status { text-align: left; }
  .home-hero .ctrl-row .btn { flex: 1 1 auto; }
}

/* Кнопка Telegram в шапке */
.tg-btn { flex: none; display: inline-flex; align-items: center; gap: 8px; height: 40px; padding: 0 14px 0 12px; border-radius: 10px; background: var(--blue); color: var(--blue-ink); font: 600 .92rem/1 var(--font-body); text-decoration: none; margin-left: 8px; }
.tg-btn svg { width: 18px; height: 18px; }
.tg-btn:hover { filter: brightness(1.1); text-decoration: none; }
@media (max-width: 1180px) {
  .tg-btn { margin-left: auto; }
  .menu-btn { margin-left: 0; }
}
@media (max-width: 420px) {
  .tg-btn { width: 40px; padding: 0; justify-content: center; }
  .tg-btn span { display: none; }
}