:root{--color-primary:#0f172a;--color-primary-mid:#1e293b;--color-primary-light:#334155;--color-accent:#10b981;--color-accent-dark:#059669;--color-accent-light:#d1fae5;--color-warn:#f59e0b;--color-warn-light:#fef3c7;--color-danger:#ef4444;--color-danger-light:#fee2e2;--color-indigo:#6366f1;--color-bg:#f1f5f9;--color-surface:#fff;--color-surface-2:#f8fafc;--color-border:#e2e8f0;--color-text:#1e293b;--color-text-muted:#64748b;--font:"Inter", -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;--r-sm:.375rem;--r-md:.75rem;--r-lg:1rem;--r-xl:1.5rem;--r-full:9999px;--shadow-card:0 1px 3px #0f172a12, 0 0 0 1px #0f172a0a;--shadow-hover:0 8px 24px #0f172a1c, 0 2px 8px #0f172a12;--dur-fast:.15s;--dur-normal:.25s;--dur-slow:.4s}*,:before,:after{box-sizing:border-box;margin:0;padding:0}html{scroll-behavior:smooth}body{font-family:var(--font);color:var(--color-text);background:var(--color-bg);-webkit-font-smoothing:antialiased;min-height:100vh;font-size:1rem;line-height:1.7}.scroll-progress{z-index:9999;pointer-events:none;background:0 0;width:100%;height:3px;position:fixed;top:0;left:0}.scroll-progress:after{content:"";background:linear-gradient(90deg, var(--color-accent) 0%, var(--color-accent-dark) 100%);border-radius:0 2px 2px 0;width:0%;height:100%;animation:linear scroll-progress-grow;animation-timeline:scroll(root);display:block}@keyframes scroll-progress-grow{0%{width:0%}to{width:100%}}.page-wrapper{max-width:860px;margin:0 auto;padding:1.5rem 1rem 4rem}.site-header{border-radius:var(--r-xl);text-align:center;view-transition-name:site-header;background:linear-gradient(135deg,#0f172a 0%,#1e293b 55%,#14302a 100%);margin-bottom:1.5rem;padding:3rem 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.meta-icon{flex-shrink:0;margin-top:.1em;font-size:1.1rem}.phase-section{margin-bottom:2.5rem;container:phase/inline-size}.phase-header{align-items:center;gap:.75rem;margin-bottom:.5rem;display:flex}.phase-pill{background:var(--color-accent);color:#fff;letter-spacing:.07em;text-transform:uppercase;border-radius:var(--r-full);white-space:nowrap;flex-shrink:0;align-items:center;padding:.2rem .65rem;font-size:.7rem;font-weight:700;display:inline-flex}h2{color:var(--color-primary);letter-spacing:-.01em;font-size:1.25rem;font-weight:700;line-height:1.3}.phase-desc{color:var(--color-text-muted);border-left:2px solid var(--color-border);margin-top:.5rem;margin-bottom:1.25rem;padding-left:1rem;font-size:.875rem;line-height:1.65}.phase-desc strong{color:var(--color-text);font-weight:600}.phase-section:has(.exercise-card:hover) .exercise-card:not(:hover){opacity:.6;scale:.99}.exercise-card{background:var(--color-surface);border:1px solid var(--color-border);border-radius:var(--r-xl);box-shadow:var(--shadow-card);transition:box-shadow var(--dur-normal) ease, transform var(--dur-normal) ease, opacity var(--dur-normal) ease, scale var(--dur-normal) ease;view-transition-name:none;margin-bottom:1.25rem;padding:1.5rem}.exercise-card:hover{box-shadow:var(--shadow-hover);transform:translateY(-2px)}@container phase (width>=560px){.exercise-card{grid-template-columns:minmax(180px,210px) 1fr;grid-template-areas:"header info""freq info""media info""toggle info";align-items:start;column-gap:1.5rem;display:grid}.card-header{grid-area:header;margin-bottom:0}.freq-chip{grid-area:freq;margin-bottom:0}.media-container{grid-area:media;margin-bottom:0}.info-toggle{grid-area:toggle}.info-list{grid-area:info}}.card-header{align-items:flex-start;gap:1rem;margin-bottom:1rem;display:flex}.card-number{background:linear-gradient(135deg, var(--color-accent) 0%, var(--color-accent-dark) 100%);color:#fff;border-radius:var(--r-md);justify-content:center;align-items:center;width:2.4rem;min-width:2.4rem;height:2.4rem;font-size:1rem;font-weight:800;display:flex;box-shadow:0 2px 8px #10b98159}.card-title-group{flex:1;min-width:0}.card-title-group h3{color:var(--color-primary);letter-spacing:-.01em;margin-bottom:.25rem;font-size:1.125rem;font-weight:700;line-height:1.2}.badge{background:var(--color-primary-light);color:#fff;letter-spacing:.05em;border-radius:var(--r-full);padding:1px .5rem;font-size:.7rem;font-weight:600;display:inline-block}.freq-chip{background:var(--color-surface-2);border:1px solid var(--color-border);color:var(--color-text-muted);border-radius:var(--r-full);align-items:center;gap:.4rem;margin-bottom:1rem;padding:.35rem .75rem;font-size:.82rem;font-weight:500;display:inline-flex}.freq-chip:before{content:"🗓";font-size:.8em}.media-container{background:var(--color-surface-2);border:1px solid var(--color-border);border-radius:var(--r-lg);text-align:center;margin-bottom:1rem;padding:1rem}.media-container img{object-fit:contain;border-radius:var(--r-md);max-width:100%;height:auto;max-height:200px}.video-btn{background:var(--color-accent);color:#fff;border-radius:var(--r-full);transition:background var(--dur-fast), transform var(--dur-fast), box-shadow var(--dur-fast);align-items:center;gap:.4rem;margin-top:.75rem;padding:.45rem 1.1rem;font-size:.82rem;font-weight:600;text-decoration:none;display:inline-flex;box-shadow:0 2px 8px #10b9814d}.video-btn:hover{background:var(--color-accent-dark);transform:translateY(-1px);box-shadow:0 4px 12px #10b98166}.video-btn:active{transform:translateY(0)}.info-toggle{border:1.5px solid var(--color-border);color:var(--color-text-muted);border-radius:var(--r-full);cursor:pointer;transition:border-color var(--dur-fast), color var(--dur-fast), background var(--dur-fast);background:0 0;align-items:center;gap:.4rem;margin-bottom:.75rem;padding:.35rem .85rem;font-family:inherit;font-size:.8rem;font-weight:600;display:inline-flex}.info-toggle:hover{border-color:var(--color-accent);color:var(--color-accent-dark);background:var(--color-accent-light)}.info-toggle .toggle-icon{transition:rotate var(--dur-normal) ease;display:inline-block}.exercise-card[data-expanded=false] .toggle-icon{rotate:-90deg}.exercise-card[data-expanded=false] .info-list{display:none}.info-list{flex-direction:column;gap:.6rem;list-style:none;display:flex}.info-item{background:var(--color-surface-2);border-radius:var(--r-md);border-left:3px solid #0000;padding:.75rem 1rem;font-size:.875rem;line-height:1.65}.info-item.why{border-left-color:var(--color-accent)}.info-item.science{border-left-color:var(--color-indigo)}.info-item.tip{border-left-color:var(--color-warn)}.info-label{text-transform:uppercase;letter-spacing:.07em;margin-bottom:.25rem;font-size:.7rem;font-weight:700;display:block}.info-item.why .info-label{color:var(--color-accent-dark)}.info-item.science .info-label{color:#4f46e5}.info-item.tip .info-label{color:#b45309}mark{color:#b91c1c;border-radius:var(--r-sm);background:#ef44441a;padding:1px 5px;font-weight:600}.rules-block{border-radius:var(--r-xl);background:linear-gradient(135deg,#fff5f5 0%,#fff 100%);border:1.5px solid #fca5a5;margin-top:1rem;padding:1.75rem}.rules-block h3{color:var(--color-danger);align-items:center;gap:.5rem;margin-bottom:1.1rem;font-size:1.1rem;font-weight:700;display:flex}.rules-list{counter-reset:rules;flex-direction:column;gap:1rem;list-style:none;display:flex}.rules-list li{counter-increment:rules;gap:1rem;font-size:.875rem;line-height:1.7;display:flex}.rules-list li:before{content:counter(rules);background:var(--color-danger);color:#fff;border-radius:var(--r-full);justify-content:center;align-items:center;width:1.65rem;min-width:1.65rem;height:1.65rem;margin-top:.1em;font-size:.75rem;font-weight:800;display:flex}.rules-list li strong{color:var(--color-primary)}@supports (animation-timeline:view()){@keyframes card-enter{0%{translate:0 2.5rem;scale:.97}to{translate:0;scale:1}}@keyframes phase-header-enter{0%{translate:-1.25rem}to{translate:0}}.exercise-card{animation:linear both card-enter;animation-timeline:view();animation-range:entry entry 30%}.phase-header{animation:linear both phase-header-enter;animation-timeline:view();animation-range:entry entry 40%}}@keyframes vt-slide-in{0%{opacity:0;translate:0 -.5rem}to{opacity:1;translate:0}}@keyframes vt-slide-out{0%{opacity:1;translate:0}to{opacity:0;translate:0 .5rem}}::view-transition-new(info-panel){animation:vt-slide-in var(--dur-normal) ease-out both}::view-transition-old(info-panel){animation:vt-slide-out var(--dur-normal) ease-in both}@media (width<=600px){.page-wrapper{padding:1rem .75rem 3rem}.site-header{border-radius:var(--r-lg);padding:2rem 1.25rem}.exercise-card{border-radius:var(--r-lg);padding:1.1rem}.rules-block{padding:1.25rem}.card-number{width:2rem;min-width:2rem;height:2rem;font-size:.9rem}h2{font-size:1.1rem}}