/* Осанка и пресс — общая тема (фиолетово-зелёная) */
:root {
  --bg: #f4f0fa;
  --card: #ffffff;
  --ink: #241b35;
  --muted: #6e6780;
  --line: rgba(36, 27, 53, 0.08);

  --violet: #7a4bd1;
  --violet-deep: #5a2fb0;
  --violet-soft: #ece4fb;
  --green: #2f9e6e;
  --green-deep: #1f7a52;
  --green-soft: #def3e8;

  --grad-violet: linear-gradient(135deg, #8f5cf2 0%, #6a3cc8 100%);
  --grad-green: linear-gradient(135deg, #4cc28c 0%, #25875c 100%);
  --grad-brand: linear-gradient(120deg, #7a4bd1 0%, #8f5cf2 45%, #3fb07e 100%);

  --radius-lg: 28px;
  --radius: 20px;
  --radius-sm: 14px;
  --shadow: 0 10px 30px -12px rgba(66, 36, 120, 0.22);
  --safe-bottom: env(safe-area-inset-bottom, 0px);
}

* { box-sizing: border-box; -webkit-tap-highlight-color: transparent; }

html, body { margin: 0; padding: 0; }

body {
  background: var(--bg);
  color: var(--ink);
  font-family: 'Manrope', -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
  font-size: 16px;
  line-height: 1.45;
  -webkit-font-smoothing: antialiased;
}

a { color: inherit; text-decoration: none; }
button { font: inherit; color: inherit; border: 0; background: none; cursor: pointer; padding: 0; }
img, video { display: block; max-width: 100%; }

.app {
  max-width: 640px;
  margin: 0 auto;
  padding: 0 16px calc(110px + var(--safe-bottom));
}

/* ---------- Шапка страниц ---------- */
.topbar {
  display: flex;
  align-items: center;
  gap: 12px;
  padding: 18px 0 16px;
}
.topbar h1 {
  flex: 1;
  margin: 0;
  font-size: 20px;
  font-weight: 800;
  letter-spacing: -0.01em;
}
.icon-btn {
  width: 44px; height: 44px;
  flex: none;
  display: grid; place-items: center;
  border-radius: 50%;
  background: var(--card);
  box-shadow: var(--shadow);
}
.icon-btn svg { width: 22px; height: 22px; }

/* ---------- Главная: герой ---------- */
.hero {
  position: relative;
  margin: 0 -16px;
  aspect-ratio: 3 / 2;
  overflow: hidden;
}
.hero img { width: 100%; height: 100%; object-fit: cover; object-position: 50% 30%; }
.hero::after {
  content: '';
  position: absolute; inset: 0;
  background:
    linear-gradient(to bottom, rgba(0, 0, 0, 0) 55%, var(--bg) 100%),
    linear-gradient(120deg, rgba(122, 75, 209, 0.18), rgba(63, 176, 126, 0.08));
}
.hero-text {
  position: relative;
  margin-top: -18px;
  z-index: 1;
}
.eyebrow {
  display: inline-block;
  font-size: 12px;
  font-weight: 800;
  letter-spacing: 0.08em;
  text-transform: uppercase;
  color: var(--green-deep);
  background: var(--green-soft);
  padding: 5px 10px;
  border-radius: 999px;
}
.hero-text h1 {
  margin: 10px 0 2px;
  font-size: 34px;
  line-height: 1.05;
  font-weight: 800;
  letter-spacing: -0.02em;
}
.hero-text p { margin: 0; color: var(--muted); font-weight: 600; }

/* ---------- Кнопки ---------- */
.btn {
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 10px;
  width: 100%;
  min-height: 54px;
  padding: 14px 20px;
  border-radius: var(--radius);
  font-weight: 800;
  font-size: 16px;
  transition: transform .15s ease, box-shadow .2s ease, filter .2s ease;
}
.btn:active { transform: scale(0.98); }
.btn-violet { background: var(--grad-violet); color: #fff; box-shadow: 0 12px 26px -12px rgba(106, 60, 200, .7); }
.btn-green { background: var(--grad-green); color: #fff; box-shadow: 0 12px 26px -12px rgba(37, 135, 92, .7); }
.btn-ghost { background: var(--card); color: var(--ink); box-shadow: var(--shadow); }
.btn-done { background: var(--green-soft); color: var(--green-deep); }
.btn svg { width: 22px; height: 22px; flex: none; }

/* Большая кнопка приветственного видео */
.welcome-video {
  position: relative;
  display: flex;
  align-items: center;
  gap: 16px;
  width: 100%;
  margin-top: 18px;
  padding: 18px;
  border-radius: var(--radius-lg);
  background: var(--grad-brand);
  color: #fff;
  text-align: left;
  box-shadow: 0 18px 36px -16px rgba(106, 60, 200, .75);
  overflow: hidden;
}
.welcome-video::before {
  content: '';
  position: absolute;
  right: -40px; top: -40px;
  width: 160px; height: 160px;
  border-radius: 50%;
  background: rgba(255, 255, 255, .12);
}
.play-circle {
  width: 58px; height: 58px;
  flex: none;
  display: grid; place-items: center;
  border-radius: 50%;
  background: #fff;
  color: var(--violet);
  box-shadow: 0 0 0 8px rgba(255, 255, 255, .22);
}
.play-circle svg { width: 24px; height: 24px; margin-left: 3px; }
.welcome-video strong { display: block; font-size: 18px; font-weight: 800; }
.welcome-video span { display: block; font-size: 14px; opacity: .85; font-weight: 600; }

.row2 { display: grid; grid-template-columns: 1fr 1fr; gap: 12px; margin-top: 12px; }
.chip-btn {
  display: flex;
  flex-direction: column;
  align-items: flex-start;
  gap: 10px;
  padding: 16px;
  border-radius: var(--radius);
  background: var(--card);
  box-shadow: var(--shadow);
  text-align: left;
  font-weight: 800;
  font-size: 15px;
  line-height: 1.2;
}
.chip-ico {
  width: 38px; height: 38px;
  display: grid; place-items: center;
  border-radius: 12px;
}
.chip-ico svg { width: 20px; height: 20px; }
.ico-violet { background: var(--violet-soft); color: var(--violet); }
.ico-green { background: var(--green-soft); color: var(--green); }

/* ---------- Разделы ---------- */
.section-title {
  margin: 28px 2px 12px;
  font-size: 13px;
  font-weight: 800;
  letter-spacing: 0.08em;
  text-transform: uppercase;
  color: var(--muted);
}

.program-card {
  position: relative;
  display: block;
  border-radius: var(--radius-lg);
  overflow: hidden;
  background: var(--card);
  box-shadow: var(--shadow);
  margin-bottom: 14px;
  transition: transform .15s ease;
}
.program-card:active { transform: scale(0.99); }
.program-card .pc-img { aspect-ratio: 21 / 9; width: 100%; object-fit: cover; }
.program-card .pc-body {
  display: flex;
  align-items: center;
  gap: 14px;
  padding: 16px 18px;
}
.pc-body .pc-text { flex: 1; min-width: 0; }
.pc-body h3 { margin: 0; font-size: 19px; font-weight: 800; }
.pc-body p { margin: 2px 0 0; color: var(--muted); font-size: 14px; font-weight: 600; }
.arrow {
  width: 40px; height: 40px;
  flex: none;
  display: grid; place-items: center;
  border-radius: 50%;
  color: #fff;
}
.arrow svg { width: 20px; height: 20px; }
.arrow-violet { background: var(--grad-violet); }
.arrow-green { background: var(--grad-green); }
.pc-tag {
  position: absolute;
  top: 12px; left: 12px;
  font-size: 12px; font-weight: 800;
  padding: 6px 10px;
  border-radius: 999px;
  background: rgba(255, 255, 255, .92);
  backdrop-filter: blur(6px);
}
.tag-violet { color: var(--violet-deep); }
.tag-green { color: var(--green-deep); }

.progress {
  height: 6px;
  border-radius: 999px;
  background: var(--line);
  overflow: hidden;
  margin-top: 8px;
}
.progress i { display: block; height: 100%; border-radius: inherit; }
.progress-violet i { background: var(--grad-violet); }
.progress-green i { background: var(--grad-green); }

/* ---------- Список тренировок ---------- */
.intro-card {
  padding: 18px;
  border-radius: var(--radius-lg);
  margin-bottom: 16px;
}
.intro-violet { background: var(--violet-soft); }
.intro-green { background: var(--green-soft); }
.intro-card h2 { margin: 0 0 4px; font-size: 18px; font-weight: 800; }
.intro-card p { margin: 0; color: var(--muted); font-size: 14px; font-weight: 600; }

.workout-grid { display: grid; grid-template-columns: 1fr; gap: 14px; }
@media (min-width: 560px) { .workout-grid { grid-template-columns: 1fr 1fr; } }

.w-card {
  position: relative;
  display: block;
  border-radius: var(--radius-lg);
  overflow: hidden;
  background: var(--card);
  box-shadow: var(--shadow);
}
.w-card img { aspect-ratio: 21 / 9; width: 100%; object-fit: cover; }
.w-card .w-body { display: flex; align-items: center; gap: 12px; padding: 14px 16px; }
.w-num {
  width: 44px; height: 44px;
  flex: none;
  display: grid; place-items: center;
  border-radius: 14px;
  font-weight: 800;
  font-size: 18px;
}
.w-body .w-text { flex: 1; min-width: 0; }
.w-body h3 { margin: 0; font-size: 17px; font-weight: 800; }
.w-body p { margin: 1px 0 0; font-size: 13px; color: var(--muted); font-weight: 600; }
.done-badge {
  position: absolute;
  top: 10px; right: 10px;
  display: flex; align-items: center; gap: 4px;
  padding: 5px 10px 5px 7px;
  border-radius: 999px;
  background: var(--green);
  color: #fff;
  font-size: 12px;
  font-weight: 800;
}
.done-badge svg { width: 14px; height: 14px; }

/* ---------- Страница тренировки ---------- */
.card {
  background: var(--card);
  border-radius: var(--radius-lg);
  box-shadow: var(--shadow);
  padding: 18px;
  margin-bottom: 14px;
}
.card h2 { margin: 0 0 4px; font-size: 18px; font-weight: 800; }
.card .sub { margin: 0; color: var(--muted); font-size: 14px; font-weight: 600; }

.ex-head { display: flex; align-items: center; gap: 12px; margin-bottom: 12px; }
.ex-head .w-num { width: 38px; height: 38px; font-size: 15px; border-radius: 12px; }
.ex-head h2 { margin: 0; }

.video-box {
  position: relative;
  aspect-ratio: 9 / 16;
  max-height: 72vh;
  margin: 0 auto;
  border-radius: var(--radius);
  overflow: hidden;
  background: #1b1427;
}
.video-box video { width: 100%; height: 100%; object-fit: contain; background: #1b1427; }

.meta-row { display: flex; gap: 8px; flex-wrap: wrap; margin-top: 10px; }
.pill {
  display: inline-flex; align-items: center; gap: 6px;
  padding: 7px 12px;
  border-radius: 999px;
  font-size: 13px;
  font-weight: 800;
}
.pill svg { width: 15px; height: 15px; }
.pill-violet { background: var(--violet-soft); color: var(--violet-deep); }
.pill-green { background: var(--green-soft); color: var(--green-deep); }

.ex-list { display: grid; gap: 8px; margin-top: 12px; }
.ex-item {
  display: flex; align-items: center; gap: 14px;
  padding: 12px 14px;
  border-radius: var(--radius-sm);
  background: var(--bg);
}
.ex-item .n { font-weight: 800; font-size: 18px; color: var(--green); width: 28px; flex: none; }
.ex-item b { display: block; font-weight: 800; }
.ex-item span { display: block; font-size: 14px; color: var(--muted); font-weight: 600; }

.pager { display: grid; grid-template-columns: 1fr 1fr; gap: 12px; margin-top: 12px; }
.pager .btn { min-height: 48px; font-size: 15px; }
.pager .btn[aria-disabled="true"] { opacity: .4; pointer-events: none; }

/* ---------- Меню питания ---------- */
.menu-hero {
  position: relative;
  border-radius: var(--radius-lg);
  overflow: hidden;
  box-shadow: var(--shadow);
  margin-bottom: 14px;
}
.menu-hero img { width: 100%; aspect-ratio: 16 / 10; object-fit: cover; }
.menu-hero .mh-text {
  position: absolute; left: 0; right: 0; bottom: 0;
  padding: 40px 18px 18px;
  background: linear-gradient(to top, rgba(20, 60, 40, .85), transparent);
  color: #fff;
}
.mh-text h2 { margin: 0; font-size: 26px; font-weight: 800; line-height: 1.1; }
.mh-text p { margin: 4px 0 0; font-weight: 600; opacity: .9; }

.tips { display: grid; gap: 10px; margin: 0; padding: 0; list-style: none; }
.tips li { display: flex; gap: 12px; align-items: flex-start; font-weight: 600; font-size: 15px; }
.tips li svg { width: 22px; height: 22px; flex: none; color: var(--green); margin-top: 1px; }

/* ---------- Профиль ---------- */
.stats { display: grid; grid-template-columns: 1fr 1fr; gap: 12px; margin-bottom: 14px; }
.stat {
  padding: 16px;
  border-radius: var(--radius);
}
.stat b { display: block; font-size: 28px; font-weight: 800; line-height: 1; }
.stat span { display: block; margin-top: 6px; font-size: 13px; font-weight: 700; color: var(--muted); }
.stat-violet { background: var(--violet-soft); }
.stat-violet b { color: var(--violet-deep); }
.stat-green { background: var(--green-soft); }
.stat-green b { color: var(--green-deep); }

.measure-grid {
  display: grid;
  grid-template-columns: 1fr 88px 88px;
  gap: 10px 10px;
  align-items: center;
  margin: 14px 0 16px;
}
.measure-grid .h { font-size: 13px; font-weight: 800; color: var(--muted); text-align: center; }
.measure-grid label { font-weight: 700; }
.measure-grid input {
  width: 100%;
  padding: 10px 6px;
  border: 1.5px solid var(--line);
  border-radius: 12px;
  background: var(--bg);
  font: inherit;
  font-weight: 700;
  text-align: center;
  color: var(--ink);
  outline: none;
}
.measure-grid input:focus { border-color: var(--violet); background: #fff; }

.result-row {
  display: flex; justify-content: space-between; align-items: center;
  padding: 12px 14px;
  border-radius: var(--radius-sm);
  background: var(--bg);
  font-weight: 700;
  margin-top: 8px;
}
.good { color: var(--green-deep); }
.bad { color: #c2410c; }
.none { color: var(--muted); font-weight: 600; }
.saved-note { text-align: center; font-size: 13px; color: var(--muted); font-weight: 600; margin: 10px 0 0; }

/* ---------- Нижнее меню ---------- */
.tabbar {
  position: fixed;
  left: 0; right: 0; bottom: 0;
  z-index: 40;
  max-width: 640px;
  margin: 0 auto;
  padding: 8px 12px calc(8px + var(--safe-bottom));
  background: rgba(255, 255, 255, .86);
  backdrop-filter: blur(14px);
  -webkit-backdrop-filter: blur(14px);
  border-radius: 26px 26px 0 0;
  box-shadow: 0 -10px 30px -18px rgba(66, 36, 120, .35);
  display: flex;
  justify-content: space-around;
}
.tabbar a {
  display: flex; flex-direction: column; align-items: center; gap: 3px;
  min-width: 76px;
  padding: 6px 8px;
  border-radius: 16px;
  color: var(--muted);
  font-size: 12px;
  font-weight: 700;
}
.tabbar a svg { width: 26px; height: 26px; }
.tabbar a.active { color: var(--violet); }
.tabbar a.active svg { filter: drop-shadow(0 4px 8px rgba(122, 75, 209, .35)); }

/* ---------- Модальные окна ---------- */
.modal {
  position: fixed; inset: 0;
  z-index: 100;
  display: none;
  align-items: center; justify-content: center;
  padding: 16px;
  background: rgba(24, 14, 42, .82);
  backdrop-filter: blur(4px);
}
.modal.open { display: flex; animation: fade .2s ease; }
@keyframes fade { from { opacity: 0; } to { opacity: 1; } }
.modal-sheet {
  position: relative;
  width: 100%;
  max-width: 560px;
  max-height: 88vh;
  overflow-y: auto;
  background: var(--card);
  border-radius: var(--radius-lg);
  padding: 20px;
  animation: pop .25s cubic-bezier(.2, .9, .3, 1.2);
}
@keyframes pop { from { transform: scale(.94); opacity: 0; } to { transform: scale(1); opacity: 1; } }
.modal-sheet h2 { margin: 0 44px 12px 0; font-size: 20px; font-weight: 800; line-height: 1.2; }
.modal-sheet p { color: var(--muted); margin: 0 0 12px; }
.modal-sheet p strong { color: var(--ink); }
.modal-close {
  position: absolute; top: 14px; right: 14px;
  width: 36px; height: 36px;
  display: grid; place-items: center;
  border-radius: 50%;
  background: var(--bg);
  color: var(--ink);
  z-index: 2;
}
.modal-close svg { width: 20px; height: 20px; }
.note-box {
  padding: 12px 14px;
  border-radius: var(--radius-sm);
  background: var(--violet-soft);
  color: var(--ink) !important;
  font-size: 14px;
}
.lead { font-weight: 800; color: var(--green-deep) !important; text-align: center; margin: 8px 0 0 !important; }

/* PDF-просмотр */
.pdf-modal { padding: 0; background: rgba(24, 14, 42, .95); }
.pdf-wrap { position: relative; width: 100%; height: 100%; max-width: 900px; }
.pdf-pages { width: 100%; height: 100%; overflow-y: auto; background: #fff; }
.pdf-pages canvas { display: block; width: 100%; height: auto; }
.pdf-loader {
  position: absolute; inset: 0;
  display: flex; flex-direction: column; align-items: center; justify-content: center; gap: 14px;
  color: #fff; font-weight: 700;
  background: rgba(24, 14, 42, .9);
}
.spinner {
  width: 40px; height: 40px;
  border-radius: 50%;
  border: 4px solid rgba(255, 255, 255, .25);
  border-top-color: #9ee6c2;
  animation: spin 0.9s linear infinite;
}
@keyframes spin { to { transform: rotate(360deg); } }
.pdf-modal .modal-close { top: calc(12px + env(safe-area-inset-top, 0px)); right: 12px; background: rgba(0, 0, 0, .55); color: #fff; }

@media (prefers-reduced-motion: reduce) {
  *, *::before, *::after { animation: none !important; transition: none !important; }
}

/* Вступление в разделе «Осанка» */
#intro .welcome-video { margin: 0 0 14px; }
.w-num svg { width: 16px; height: 16px; margin-left: 2px; }

/* Одна широкая кнопка «Приветствие» */
.chip-wide { width: 100%; flex-direction: row; align-items: center; margin-top: 12px; }

/* Правило отдыха в тренировке */
.rest-note {
  display: flex; align-items: flex-start; gap: 10px;
  margin-top: 12px;
  padding: 12px 14px;
  border-radius: var(--radius-sm);
  background: var(--green-soft);
  color: var(--green-deep);
  font-size: 14px;
  font-weight: 600;
  line-height: 1.4;
}
.rest-note svg { width: 20px; height: 20px; flex: none; margin-top: 1px; }
.rest-note b { font-weight: 800; }

/* Кнопка «Как делать» и окно техники */
.ex-item .ex-text { flex: 1; min-width: 0; }
.howto-btn {
  flex: none;
  padding: 8px 12px;
  border-radius: 999px;
  background: var(--violet-soft);
  color: var(--violet-deep);
  font-size: 13px;
  font-weight: 800;
}
.howto-btn:active { transform: scale(.96); }

.guide h2 { margin-bottom: 10px; font-size: 24px; }
.guide h3 { margin: 18px 0 10px; font-size: 16px; font-weight: 800; }
.guide-tag {
  display: inline-block;
  margin-bottom: 8px;
  padding: 4px 10px;
  border-radius: 999px;
  background: var(--green-soft);
  color: var(--green-deep);
  font-size: 12px;
  font-weight: 800;
  letter-spacing: .06em;
  text-transform: uppercase;
}
.guide-intro {
  padding: 14px;
  border-radius: var(--radius-sm);
  background: var(--violet-soft);
  color: var(--ink) !important;
  font-size: 15px;
}
.guide-steps { list-style: none; counter-reset: step; display: grid; gap: 10px; margin: 0; padding: 0; }
.guide-steps > li {
  counter-increment: step;
  position: relative;
  padding: 12px 14px 12px 52px;
  border-radius: var(--radius-sm);
  background: var(--bg);
  color: var(--muted);
  font-size: 15px;
  line-height: 1.5;
}
.guide-steps > li b, .guide-sub b { color: var(--ink); }
.guide-steps > li::before {
  content: counter(step);
  position: absolute;
  left: 12px; top: 12px;
  width: 28px; height: 28px;
  display: grid; place-items: center;
  border-radius: 50%;
  background: var(--grad-green);
  color: #fff;
  font-weight: 800;
  font-size: 14px;
}

/* Чек-лист внутри шага техники */
.guide-sub { list-style: none; display: grid; gap: 6px; margin: 10px 0 0; padding: 0; }
.guide-sub li {
  position: relative;
  padding: 8px 10px 8px 32px;
  border-radius: 10px;
  background: var(--card);
  font-size: 14px;
}
.guide-sub li::before {
  content: '✓';
  position: absolute;
  left: 11px; top: 8px;
  color: var(--green);
  font-weight: 800;
}

/* Карточки меню питания */
.menu-card {
  display: flex;
  gap: 16px;
  padding: 14px;
  margin-bottom: 14px;
  border-radius: var(--radius-lg);
  background: var(--card);
  box-shadow: var(--shadow);
}
.menu-cover {
  width: 104px;
  flex: none;
  aspect-ratio: 3 / 4.2;
  object-fit: cover;
  object-position: top;
  border-radius: 14px;
  box-shadow: 0 8px 18px -8px rgba(36, 27, 53, .35);
}
.menu-info { flex: 1; min-width: 0; display: flex; flex-direction: column; }
.menu-info h2 { margin: 6px 0 2px; font-size: 18px; font-weight: 800; line-height: 1.2; }
.menu-info p { margin: 0; color: var(--muted); font-size: 14px; font-weight: 600; }
.menu-tag {
  align-self: flex-start;
  padding: 3px 9px;
  border-radius: 999px;
  background: var(--green-soft);
  color: var(--green-deep);
  font-size: 12px;
  font-weight: 800;
}
.menu-actions { display: grid; grid-template-columns: 1fr 1fr; gap: 8px; margin-top: auto; padding-top: 12px; }
.btn-sm { min-height: 42px; padding: 8px 10px; font-size: 14px; border-radius: 14px; }
.menu-open-wide { grid-column: span 2; }

.play-circle svg[stroke] { margin-left: 0; }