*,
*::before,
*::after {
    box-sizing: border-box;
}

html,
body {
    overflow-x: hidden;
}

img,
video,
iframe,
svg {
    max-width: 100%;
    height: auto;
}

:root {
    --color-brand: #b91c1c;
    --color-cta: #84cc16;
    --text-dark: #111;
    --text-body: #2a2a2a;
    --text-muted: #666;
    --border-color: #d4d4d4;
    --bg-warm: #f7f5f3;
    --bg-white: #fff;
}

.hero {
    position: relative;
    min-height: 520px;
    display: flex;
    align-items: center;
    justify-content: center;
}

.hero-overlay {
    position: absolute;
    top: 0;
    left: 0;
    right: 0;
    bottom: 0;
    background: rgba(0, 0, 0, 0.55);
}

.hero-content {
    position: relative;
    z-index: 1;
    text-align: center;
    max-width: 780px;
    padding: 48px 24px;
}

.hero-content h1 {
    color: #fff;
    font-size: 2.5rem;
    font-weight: 700;
    line-height: 1.6;
    margin: 0 0 16px 0;
}

.hero-content p {
    color: #e0e0e0;
    font-size: 1.125rem;
    line-height: 1.6;
    margin: 0;
}

.article-wrapper {
    max-width: 820px;
    margin: 0 auto;
    padding: 48px 24px;
    overflow-wrap: break-word;
    word-wrap: break-word;
}

.article-section {
    margin-bottom: 48px;
}

.article-section h2 {
    font-size: 1.75rem;
    font-weight: 700;
    color: var(--color-brand);
    line-height: 1.6;
    margin: 0 0 20px 0;
}

.article-section h3 {
    font-size: 1.25rem;
    font-weight: 700;
    color: var(--text-dark);
    line-height: 1.6;
    margin: 28px 0 10px 0;
}

.article-section p {
    font-size: 1rem;
    font-weight: 400;
    line-height: 1.6;
    color: var(--text-body);
    margin: 0 0 18px 0;
}

.article-section ul,
.article-section ol {
    margin: 0 0 18px 0;
    padding-left: 24px;
}

.article-section li {
    font-size: 1rem;
    font-weight: 400;
    line-height: 1.6;
    color: var(--text-body);
    margin-bottom: 8px;
}

.article-section > h3:first-child {
    margin-top: 0;
}

.dashboard-mini {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(180px, 1fr));
    gap: 16px;
    margin-bottom: 48px;
}

.kpi-card {
    background: var(--bg-white);
    border: 1px solid var(--border-color);
    border-radius: 8px;
    padding: 24px 16px;
    text-align: center;
}

.kpi-card::before {
    content: '';
    display: block;
    width: 32px;
    height: 4px;
    background: var(--color-brand);
    border-radius: 2px;
    margin: 0 auto 14px;
}

.kpi-value {
    font-size: 2rem;
    font-weight: 700;
    color: var(--color-brand);
    line-height: 1.6;
}

.kpi-label {
    font-size: 0.875rem;
    font-weight: 400;
    color: var(--text-muted);
    margin-top: 4px;
    line-height: 1.6;
}

.exercise-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(240px, 1fr));
    gap: 20px;
    margin-bottom: 48px;
}

.exercise-card {
    background: var(--bg-white);
    border: 1px solid var(--border-color);
    border-radius: 8px;
    padding: 24px;
    transition: border-color 0.2s;
}

.exercise-card::before {
    content: '';
    display: block;
    width: 28px;
    height: 4px;
    background: var(--color-brand);
    border-radius: 2px;
    margin-bottom: 14px;
}

.exercise-card:hover {
    border-color: var(--color-brand);
}

.exercise-card h4 {
    font-size: 1.1rem;
    font-weight: 700;
    color: var(--text-dark);
    line-height: 1.6;
    margin: 0 0 6px 0;
}

.exercise-muscles {
    font-size: 0.8125rem;
    font-weight: 700;
    color: var(--color-brand);
    margin: 0 0 10px 0;
    line-height: 1.6;
}

.exercise-card p:not(.exercise-muscles) {
    font-size: 1rem;
    font-weight: 400;
    line-height: 1.6;
    color: #444;
    margin: 0;
}

.table-wrap {
    overflow-x: auto;
    -webkit-overflow-scrolling: touch;
    margin-bottom: 48px;
}

.table-wrap table {
    width: 100%;
    border-collapse: collapse;
    font-size: 1rem;
}

.table-wrap th {
    background: var(--color-brand);
    color: #fff;
    font-weight: 700;
    padding: 12px 16px;
    text-align: left;
    text-transform: uppercase;
    font-size: 0.8125rem;
    letter-spacing: 0.04em;
    line-height: 1.6;
}

.table-wrap td {
    padding: 12px 16px;
    border-bottom: 1px solid var(--border-color);
    color: var(--text-body);
    font-weight: 400;
    line-height: 1.6;
}

.table-wrap tr:nth-child(even) td {
    background: #fafafa;
}

.program-timeline {
    margin-bottom: 48px;
}

.program-week {
    background: var(--bg-white);
    border: 1px solid var(--border-color);
    border-radius: 8px;
    padding: 28px;
    margin-bottom: 16px;
}

.program-week:last-child {
    margin-bottom: 0;
}

.program-week h3 {
    font-size: 1.25rem;
    font-weight: 700;
    color: var(--color-brand);
    line-height: 1.6;
    margin: 0 0 16px 0;
}

.day-list {
    list-style: none;
    padding: 0;
    margin: 0;
}

.day-list li {
    display: flex;
    gap: 16px;
    padding: 10px 0;
    border-bottom: 1px solid #eee;
    font-size: 1rem;
    font-weight: 400;
    line-height: 1.6;
    color: var(--text-body);
    margin-bottom: 0;
}

.day-list li:last-child {
    border-bottom: none;
}

.day-label {
    font-weight: 700;
    color: var(--color-brand);
    min-width: 100px;
    flex-shrink: 0;
}

.day-content {
    font-weight: 400;
}

.article-figure {
    margin: 0 0 48px 0;
    padding: 0;
}

.article-figure img {
    display: block;
    width: 100%;
    border-radius: 8px;
}

.calculator-box {
    background: var(--bg-warm);
    border-radius: 8px;
    padding: 32px;
    margin-bottom: 48px;
}

.calc-form {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(160px, 1fr));
    gap: 16px;
    margin-bottom: 20px;
}

.calc-field label {
    display: block;
    font-size: 0.875rem;
    font-weight: 700;
    color: #444;
    margin-bottom: 6px;
    line-height: 1.6;
}

.calc-field input {
    width: 100%;
    padding: 10px 12px;
    border: 1px solid var(--border-color);
    border-radius: 6px;
    font-size: 1rem;
    color: var(--text-dark);
    background: var(--bg-white);
}

.calc-field input:focus {
    outline: 2px solid var(--color-brand);
    outline-offset: 1px;
    border-color: var(--color-brand);
}

.calc-btn {
    background: var(--color-cta);
    color: var(--text-dark);
    font-weight: 700;
    font-size: 1rem;
    padding: 12px 28px;
    border: none;
    border-radius: 6px;
    cursor: pointer;
    transition: opacity 0.2s;
}

.calc-btn:hover {
    opacity: 0.85;
}

.calc-result {
    margin-top: 20px;
    padding: 20px;
    background: var(--bg-white);
    border: 1px solid var(--border-color);
    border-radius: 8px;
    font-size: 1rem;
    color: var(--text-body);
    line-height: 1.6;
    display: none;
}

.calc-result.visible {
    display: block;
}

.calc-result p {
    margin: 0 0 8px 0;
}

.calc-result p:last-child {
    margin-bottom: 0;
}

.calc-result strong {
    color: var(--color-brand);
    font-weight: 700;
}

.calc-noscript {
    margin-top: 16px;
    font-size: 0.875rem;
    color: var(--text-muted);
    line-height: 1.6;
}

.article-highlight {
    padding: 28px 32px;
    margin-bottom: 48px;
    border-radius: 8px;
    background: var(--bg-warm);
}

.article-highlight p {
    font-size: 1.125rem;
    font-weight: 700;
    color: var(--text-dark);
    line-height: 1.6;
    margin: 0;
}

.checklist {
    list-style: none;
    padding: 0;
    margin: 0 0 24px 0;
}

.checklist li {
    display: flex;
    align-items: flex-start;
    gap: 12px;
    padding: 12px 0;
    border-bottom: 1px solid #eee;
    font-size: 1rem;
    font-weight: 400;
    line-height: 1.6;
    color: var(--text-body);
    margin-bottom: 0;
}

.checklist li:last-child {
    border-bottom: none;
}

.checklist svg {
    flex-shrink: 0;
    margin-top: 2px;
}

.faq-list {
    margin-bottom: 24px;
}

.faq-list details {
    margin-bottom: 12px;
    border: 1px solid var(--border-color);
    border-radius: 8px;
    overflow: hidden;
}

.faq-list details:last-child {
    margin-bottom: 0;
}

.faq-list summary {
    padding: 16px 20px;
    font-weight: 700;
    font-size: 1.0625rem;
    color: var(--text-dark);
    cursor: pointer;
    background: var(--bg-white);
    list-style: none;
    line-height: 1.6;
}

.faq-list summary::-webkit-details-marker {
    display: none;
}

.faq-list summary::before {
    content: '+';
    display: inline-block;
    width: 24px;
    color: var(--color-brand);
    font-weight: 700;
}

.faq-list details[open] summary::before {
    content: '-';
}

.faq-list details[open] summary {
    border-bottom: 1px solid #eee;
}

.faq-list details p {
    padding: 16px 20px;
    font-size: 1rem;
    font-weight: 400;
    color: var(--text-body);
    line-height: 1.6;
    margin: 0;
}

.conclusion-section {
    background: var(--color-brand);
    padding: 40px 32px;
    border-radius: 8px;
}

.conclusion-section h2,
.conclusion-section h3,
.conclusion-section h4,
.conclusion-section p,
.conclusion-section li,
.conclusion-section dt,
.conclusion-section dd,
.conclusion-section span,
.conclusion-section label,
.conclusion-section strong,
.conclusion-section em,
.conclusion-section a:not(.btn) {
    color: #fff;
}

.article-disclaimer {
    font-size: 0.8125rem;
    font-weight: 400;
    color: var(--text-muted);
    line-height: 1.6;
    margin: 0;
}

@media (max-width: 768px) {
    .hero {
        min-height: 400px;
    }

    .hero-content {
        padding: 32px 20px;
    }

    .hero-content h1 {
        font-size: 1.75rem;
    }

    .hero-content p {
        font-size: 1rem;
    }

    .article-wrapper {
        padding: 32px 16px;
    }

    .article-section h2 {
        font-size: 1.5rem;
    }

    .article-section h3 {
        margin-top: 24px;
    }

    .exercise-grid {
        grid-template-columns: 1fr;
    }

    .dashboard-mini {
        grid-template-columns: repeat(2, 1fr);
    }

    .day-list li {
        flex-direction: column;
        gap: 4px;
    }

    .day-label {
        min-width: auto;
    }

    .calc-form {
        grid-template-columns: 1fr;
    }

    .calculator-box {
        padding: 24px 16px;
    }

    .conclusion-section {
        padding: 32px 20px;
    }

    .article-highlight {
        padding: 20px;
    }

    .program-week {
        padding: 20px;
    }
}

@media (max-width: 480px) {
    .hero {
        min-height: 350px;
    }

    .hero-content h1 {
        font-size: 1.5rem;
    }

    .dashboard-mini {
        grid-template-columns: 1fr;
    }

    .kpi-card {
        padding: 16px;
    }

    .kpi-value {
        font-size: 1.5rem;
    }

    .table-wrap table {
        font-size: 0.8125rem;
    }

    .table-wrap th,
    .table-wrap td {
        padding: 8px 10px;
    }

    .exercise-card {
        padding: 18px;
    }
}

/* ===== TYPOGRAPHY SPACING FIX (APS_ARTICLE_TYPO_REQUIRED_v2) ===== */
/* Defensive guard against universal * { margin: 0 } reset in global.css. */
/* body-scoped via :where() so specificity stays at 0,0,0,1 — beats * but
   loses to any component rule like .tip-box p / .faq-item p. */
body :where(p)              { margin-bottom: 1.1rem; }
body :where(h2)             { margin-top: 2.5rem; margin-bottom: 1rem; }
body :where(h3)             { margin-top: 1.75rem; margin-bottom: 0.75rem; }
body :where(h4)             { margin-top: 1.25rem; margin-bottom: 0.5rem; }
body :where(ul, ol)         { margin-bottom: 1.1rem; padding-left: 1.5rem; }
body :where(li)             { margin-bottom: 0.4rem; }
body :where(blockquote)     { margin: 1.5rem 0; }