:root{--primary: #ff6600;--primary-hover: #e65c00;--bg-dark: #000000;--bg-card: #1a1a1a;--text-main: #ffffff;--text-muted: #aaaaaa;--accent: #ff8c00;font-family:Inter,system-ui,Avenir,Helvetica,Arial,sans-serif;line-height:1.5;font-weight:400;color-scheme:dark;color:var(--text-main);background-color:var(--bg-dark);font-synthesis:none;text-rendering:optimizeLegibility;-webkit-font-smoothing:antialiased;-moz-osx-font-smoothing:grayscale}[data-theme=light]{--primary: #ff6600;--primary-hover: #e65c00;--bg-dark: #ffffff;--bg-card: #f8f9fa;--text-main: #000000;--text-muted: #555555;--accent: #ff8c00;color-scheme:light}body{margin:0;background-color:var(--bg-dark);color:var(--text-main);overflow-x:hidden}*{box-sizing:border-box}h1,h2,h3,h4{text-transform:uppercase;letter-spacing:1px;font-weight:800;color:var(--primary)}.gym-button{display:inline-flex;align-items:center;gap:8px;background:var(--primary);color:#000;border:none;padding:12px 24px;font-weight:700;text-transform:uppercase;cursor:pointer;transition:all .3s ease;border-radius:4px;text-decoration:none;font-size:.9rem}.gym-button:hover{background:var(--primary-hover);transform:translateY(-2px);box-shadow:0 5px 15px #f606}.glass-card{background:var(--bg-card);border:1px solid #333;border-radius:12px;padding:20px;transition:all .3s ease}.glass-card:hover{border-color:var(--primary)}#root{min-height:100vh;display:flex;flex-direction:column}:root{--primary: #ff6600;--primary-hover: #e65c00;--bg-dark: #000000;--bg-card: #121212;--text-main: #ffffff;--text-muted: #a0a0a0;--nav-height: 60px}body{margin:0;background-color:var(--bg-dark);color:var(--text-main);font-family:Inter,sans-serif;-webkit-tap-highlight-color:transparent}.app-container{min-height:100vh;display:flex;flex-direction:column}.container{max-width:1200px;margin:0 auto;padding:0 20px}.glass-card{background:var(--bg-card);border:1px solid #2a2a2a;border-radius:12px;overflow:hidden}.gym-button{background:var(--primary);color:#fff;border:none;padding:10px 20px;border-radius:6px;font-weight:600;cursor:pointer}.navbar.desktop-only{background:#000c;-webkit-backdrop-filter:blur(10px);backdrop-filter:blur(10px);position:sticky;top:0;z-index:100;border-bottom:1px solid #333;padding:15px 0}.nav-content{display:flex;justify-content:space-between;align-items:center}.logo{display:flex;align-items:center;gap:10px;font-size:1.5rem;font-weight:900;color:var(--primary);text-decoration:none;letter-spacing:1px}.nav-links{display:flex;gap:25px;align-items:center}.nav-links a{color:#fff;text-decoration:none;font-weight:500}.lang-switcher select{background:#333;color:#fff;border:none;padding:5px 10px;border-radius:4px}.bottom-nav{position:fixed;bottom:0;left:0;width:100%;height:var(--nav-height);background:#0a0a0a;border-top:1px solid #333;display:flex;justify-content:space-around;align-items:center;z-index:1000;padding-bottom:env(safe-area-inset-bottom)}.nav-item{display:flex;flex-direction:column;align-items:center;justify-content:center;color:#666;text-decoration:none;background:none;border:none;flex:1;height:100%;gap:4px}.nav-item svg{width:24px;height:24px}.nav-item span{font-size:10px}.bottom-nav-spacer{height:calc(var(--nav-height) + env(safe-area-inset-bottom))}.settings-overlay{position:fixed;top:0;right:0;bottom:0;left:0;background:#0009;z-index:2000;display:flex;align-items:flex-end}.settings-sheet{width:100%;background:#1a1a1a;border-radius:20px 20px 0 0;padding:24px;padding-bottom:calc(24px + env(safe-area-inset-bottom));animation:slideUp .3s ease-out}.setting-row{display:flex;align-items:center;gap:15px;margin:20px 0;background:#2a2a2a;padding:15px;border-radius:12px}.setting-row select{width:100%;padding:10px;background:transparent;border:1px solid #444;color:#fff;border-radius:8px}.close-btn{width:100%;padding:15px;background:#333;color:#fff;border:none;border-radius:12px;font-weight:700}.hero{padding:80px 0;text-align:center;background:linear-gradient(to bottom,transparent,var(--bg-dark)),url(https://images.unsplash.com/photo-1517836357463-d25dfeac3438?w=1000&auto=format&fit=crop);background-size:cover;background-position:center}.hero h1{font-size:3.5rem;line-height:1.1;margin-bottom:20px;background:-webkit-linear-gradient(White,#999);-webkit-background-clip:text;-webkit-text-fill-color:transparent}.search-bar{max-width:500px;margin:30px auto 0;position:relative}.search-bar input{width:100%;padding:16px 20px 16px 50px;border-radius:50px;border:1px solid #333;background:#141414e6;color:#fff;font-size:1rem}.search-icon{position:absolute;left:18px;top:50%;transform:translateY(-50%);color:#666}.exercise-grid{display:grid;grid-template-columns:repeat(auto-fill,minmax(280px,1fr));gap:24px;padding-bottom:40px}.exercise-card{cursor:pointer;transition:transform .2s}.exercise-card:active{transform:scale(.98)}.image-hero{width:100%;height:350px;position:relative;background:#000}.image-hero img{width:100%;height:100%;object-fit:contain;display:block}.difficulty-badge{position:absolute;top:10px;right:10px;background:#000000b3;color:var(--primary);padding:4px 8px;border-radius:4px;font-size:.75rem;border:1px solid var(--primary);text-transform:uppercase;font-weight:700}.card-info{padding:16px}.card-info h3{margin:0 0 5px;font-size:1.1rem}.muscle-tags{font-size:.85rem;color:var(--text-muted)}.view-link{display:inline-flex;align-items:center;color:var(--primary);font-size:.9rem;margin-top:12px;font-weight:500}.detail-header{margin:20px 0}.detail-header h1{font-size:2rem;margin:10px 0}.meta-tags{display:flex;gap:10px}.tag{padding:4px 10px;border-radius:4px;font-size:.8rem;background:#333}.tag.primary{background:#f603;color:var(--primary)}.tabs{display:flex;background:#1a1a1a;padding:4px;border-radius:8px;margin-bottom:20px}.tab-btn{flex:1;padding:10px;background:none;border:none;color:#888;border-radius:6px;cursor:pointer;font-weight:600;transition:all .3s}.tab-btn.active{background:#333;color:#fff}.info-grid{display:grid;grid-template-columns:1fr 1fr;gap:15px;margin-bottom:20px}.info-box{background:#1a1a1a;padding:15px;border-radius:8px;display:flex;align-items:flex-start;gap:12px}.info-box .icon{color:var(--primary)}.info-box h4{margin:0 0 4px;font-size:.8rem;color:#888}.info-box p{margin:0;font-size:.95rem;font-weight:500}.steps-list{display:flex;flex-direction:column;gap:20px}.step-item{display:flex;gap:15px}.step-num{min-width:28px;height:28px;background:#333;color:#fff;border-radius:50%;display:flex;align-items:center;justify-content:center;font-size:.85rem;font-weight:700;border:1px solid #444}.step-item p{margin:0;color:#ddd;line-height:1.5;font-size:.95rem}.mobile-only{display:none}.desktop-only{display:block}.fade-in{animation:fadeIn .4s ease-out}.slide-up{animation:slideUp .4s ease-out}@keyframes fadeIn{0%{opacity:0}to{opacity:1}}@keyframes slideUp{0%{transform:translateY(20px);opacity:0}to{transform:translateY(0);opacity:1}}@media(max-width:768px){.mobile-only{display:flex}.desktop-only{display:none!important}.hero{padding:40px 0;text-align:left;background-position:center}.hero-content{display:flex;flex-direction:column;justify-content:flex-end;height:100%}.hero h1{font-size:2.5rem;margin-bottom:10px}.exercise-grid{grid-template-columns:1fr;gap:16px}.exercise-card.horizontal-card{display:flex;flex-direction:row;height:100px;align-items:center}.card-image{width:100px;height:100px;flex-shrink:0}.card-info{flex:1;padding:10px 15px;display:flex;flex-direction:column;justify-content:center}.card-info h3{font-size:1rem;margin-bottom:4px}.view-link{display:none}.difficulty-badge{padding:2px 6px;font-size:.65rem}.sticky-video-container{position:sticky;top:0;z-index:50;background:#000;aspect-ratio:16/9}.detail-container{padding-top:10px}.detail-header{margin:10px 0 20px}.detail-header h1{font-size:1.6rem}}.home-header{padding-bottom:20px}.welcome-section h1{font-size:2rem;margin-bottom:5px;line-height:1.2}.welcome-section .highlight{color:var(--primary);font-weight:900;font-size:2.5rem;text-transform:uppercase}.weather-widget{background:#1e1e1e;border-radius:20px;padding:20px 24px;position:relative;overflow:hidden;box-shadow:0 10px 30px #00000080;border:1px solid #333;border-top:3px solid #ff9800;min-height:220px;display:flex;flex-direction:column;justify-content:space-between}.weather-header{display:flex;align-items:center;gap:8px;margin-bottom:5px;position:relative}.location-text{font-size:1rem;font-weight:500;color:#fff;border-bottom:1px solid #555;padding-bottom:2px;cursor:pointer}.weather-main-section{display:flex;flex-direction:column;margin:15px 0}.temp-large{font-size:3.5rem;font-weight:600;line-height:1;color:#fff;display:flex;align-items:center;gap:10px}.condition-text{font-size:1rem;color:#aaa;margin-top:5px}.weather-divider{height:1px;background:#333;margin:15px 0;width:100%}.weather-stats-row{display:grid;grid-template-columns:1fr 1fr;gap:20px;margin-bottom:15px}.stat-item{display:flex;align-items:center;gap:8px;color:#ddd;font-size:1rem;font-weight:500}.stat-item svg{color:#aaa}.aqi-badge{display:inline-flex;align-items:center;padding:6px 12px;border-radius:8px;font-size:.9rem;font-weight:600;color:#fff;width:fit-content}.aqi-good{background:#4caf50;color:#fff}.aqi-fair{background:#8bc34a;color:#000}.aqi-moderate{background:#ffeb3b;color:#000}.aqi-poor{background:#ff9800;color:#000}.aqi-very-poor{background:#f44336;color:#fff}.suggestions-list{background:#2a2a2a;border:1px solid #444;border-radius:8px;max-height:200px;overflow-y:auto;position:absolute;top:100%;left:0;width:100%;z-index:100;box-shadow:0 4px 10px #00000080}.suggestions-list li{padding:10px 15px;border-bottom:1px solid #333;cursor:pointer;color:#eee}.suggestions-list li:hover{background:#333}.daily-plan-card{display:flex;align-items:center;padding:15px;gap:15px;cursor:pointer;border-left:4px solid var(--primary);transition:transform .2s}.daily-plan-card:active{transform:scale(.98)}.date-box{display:flex;flex-direction:column;align-items:center;background:#333;padding:5px 10px;border-radius:8px;min-width:50px}.date-box .day{font-size:1.2rem;font-weight:700}.date-box .month{font-size:.7rem;text-transform:uppercase;color:var(--primary)}.plan-info h4{margin:0 0 5px;font-size:1rem}.plan-info p{margin:0;font-size:.8rem;color:#888}.calendar-nav{display:flex;align-items:center;gap:15px;font-size:1.1rem;font-weight:700}.calendar-nav button{background:none;border:none;color:#fff}.calendar-grid{display:grid;grid-template-columns:repeat(7,1fr);gap:5px;margin-top:20px}.cal-head{text-align:center;color:#666;font-size:.8rem;padding-bottom:5px}.cal-cell{aspect-ratio:1;display:flex;flex-direction:column;align-items:center;justify-content:center;background:#222;border-radius:8px;font-size:.9rem;position:relative}.cal-cell.today{background:var(--primary);color:#fff;font-weight:700}.cal-cell.workout-day{border:1px solid var(--primary)}.cal-cell .dot{width:6px;height:6px;background:var(--primary);border-radius:50%;margin-top:4px}.cal-cell.today .dot{background:#fff}.plan-ex-list{list-style:none;padding:0;margin:15px 0}.plan-ex-list li{display:flex;align-items:center;gap:10px;margin-bottom:8px;font-size:.9rem}.plans-list-vertical{display:flex;flex-direction:column;gap:15px;margin-top:15px}.plan-item-row{display:flex;justify-content:space-between;align-items:center;padding:15px;cursor:pointer;border:1px solid #333;transition:all .2s}.plan-item-row:hover{border-color:var(--primary)}.plan-item-row.is-active{border-color:var(--primary);background:#ff66001a}.plan-info-row h5{margin:0 0 5px;font-size:1rem;color:var(--text-main)}.plan-info-row .subtitle{font-size:.8rem;color:#888}.badge-active{background:var(--primary);color:#000;padding:4px 8px;border-radius:4px;font-size:.7rem;font-weight:700}.gym-button-small{background:#333;color:#fff;border:1px solid #555;padding:4px 10px;border-radius:4px;cursor:pointer;font-size:.8rem}.active-plan-border{border:2px solid var(--primary)}.page-header{padding:20px 0;display:flex;justify-content:space-between;align-items:center}.search-bar-small{background:#1a1a1a;padding:8px 12px;border-radius:20px;display:flex;align-items:center;gap:8px;border:1px solid #333}.search-bar-small input{background:transparent;border:none;color:#fff;width:120px;font-size:.9rem}.category-group{margin-bottom:12px}.category-header{width:100%;padding:15px;background:#1a1a1a;border:1px solid #333;border-radius:10px;display:flex;justify-content:space-between;align-items:center;color:#fff;cursor:pointer}.cat-title{display:flex;align-items:center;gap:10px;font-weight:600}.cat-title .cat-icon{color:var(--primary)}.category-content{background:#111;border-radius:0 0 10px 10px;margin-top:-5px;padding-top:5px;border:1px solid #333;border-top:none;overflow:hidden}.exercise-row{display:flex;justify-content:space-between;align-items:center;padding:12px 15px;border-bottom:1px solid #222;cursor:pointer}.exercise-row:active{background:#222}.avatar-placeholder{width:80px;height:80px;background:#333;border-radius:50%;display:flex;align-items:center;justify-content:center;margin-bottom:10px;border:2px solid var(--primary);margin-left:auto;margin-right:auto}.profile-header{text-align:center}.stats-row{display:grid;grid-template-columns:1fr 1fr;gap:15px;margin-bottom:15px}.form-group{margin-bottom:15px}.form-group label{display:block;font-size:.85rem;color:#888;margin-bottom:5px}.form-group input{width:100%;background:#222;border:1px solid #333;padding:10px;color:#fff;border-radius:6px}.icon-input{position:relative;display:flex;align-items:center}.icon-input svg{position:absolute;left:10px;color:#666}.icon-input input{padding-left:35px}.guides-grid{display:grid;grid-template-columns:1fr 1fr;gap:15px}.guide-card{padding:15px;display:flex;flex-direction:column;align-items:center;text-align:center;gap:10px;min-height:160px;justify-content:center}.icon-wrapper{width:50px;height:50px;background:#ff66001a;border-radius:50%;display:flex;align-items:center;justify-content:center;color:var(--primary)}.guide-content h4{font-size:.95rem;margin:0}.guide-content p{font-size:.75rem;color:#888;display:-webkit-box;-webkit-line-clamp:2;-webkit-box-orient:vertical;overflow:hidden}.read-more{background:#222;border:none;color:#fff;font-size:.7rem;padding:4px 10px;border-radius:20px;margin-top:5px}.bottom-nav{justify-content:space-between;padding:0 15px;padding-bottom:calc(10px + env(safe-area-inset-bottom));height:70px;align-items:center;z-index:1000;box-shadow:0 -5px 20px #00000080}.nav-item{color:#666;transition:color .3s}.nav-item span{font-size:10px;margin-top:4px;font-weight:500}.nav-item.active{color:var(--primary)}.nav-item.active svg{transform:translateY(-2px);filter:drop-shadow(0 0 5px var(--primary))}.content{padding-bottom:90px}::-webkit-scrollbar{width:8px}::-webkit-scrollbar-track{background:#111}::-webkit-scrollbar-thumb{background:#333;border-radius:4px}.search-results-grid{display:grid;grid-template-columns:repeat(auto-fill,minmax(300px,1fr));gap:15px;margin-top:15px}.exercise-item-flat{display:flex;align-items:center;gap:15px;padding:10px;cursor:pointer;transition:transform .2s;background:var(--bg-card);border-radius:12px;border:1px solid rgba(255,255,255,.1)}.exercise-item-flat:active{transform:scale(.98)}.exercise-item-flat img{width:100px;height:80px;object-fit:contain;background:#eee;border-radius:8px;flex-shrink:0}.exercise-item-flat h4{margin:0 0 5px;font-size:1rem;color:var(--text-main)}.exercise-item-flat span{font-size:.85rem;color:var(--text-muted)}[data-theme=light] .exercise-item-flat{border:1px solid #ddd;box-shadow:0 2px 5px #0000000d}@media(max-width:480px){.search-results-grid{grid-template-columns:1fr}.exercise-item-flat img{width:120px;height:90px}}[data-theme=light]{--bg-dark: #ffffff;--bg-card: #f8f9fa;--text-main: #000000;--text-muted: #555555;--navbar-bg: rgba(255, 255, 255, .95)}[data-theme=light] .navbar.desktop-only{background:var(--navbar-bg);border-bottom:1px solid #eee}[data-theme=light] .glass-card{background:#fff;border:1px solid #e0e0e0;box-shadow:0 4px 12px #0000000d}[data-theme=light] .bottom-nav{background:#fff;border-top:1px solid #eee}[data-theme=light] .nav-item{color:#666}[data-theme=light] .nav-item.active{color:var(--primary)}[data-theme=light] input,[data-theme=light] select{background:#f0f0f0!important;color:#000!important;border:1px solid #ddd!important}[data-theme=light] .weather-widget{background:#fff;border:1px solid #e0e0e0;color:#000;box-shadow:0 4px 15px #0000001a}[data-theme=light] .weather-header .location-text{color:#333}.daily-plan-card.rest-mode{background:#ffffff0d;border-color:#444}.daily-plan-card.rest-mode h4{color:#bbb}.status-indicator.status-rest .circle{background:#666;box-shadow:0 0 5px #666}[data-theme=light]{--text-main: #111111;--text-muted: #444444;--bg-card: #ffffff}[data-theme=light] .glass-card{border:1px solid #ccc;box-shadow:0 4px 12px #0000001a;background:#fff}[data-theme=light] .form-group input,[data-theme=light] .form-group select,[data-theme=light] .icon-input{background:#f5f5f5!important;border:1px solid #bbb!important;color:#000!important}[data-theme=light] .weather-widget{border:1px solid #ccc;background:#fff}[data-theme=light] .daily-plan-card.rest-mode{background:#f0f0f0;border:1px solid #ccc}[data-theme=light] .daily-plan-card.rest-mode h4{color:#555}.magazine-grid{display:grid;gap:30px}.magazine-section .section-head{display:flex;align-items:center;margin-bottom:15px;gap:10px}.magazine-section .section-head h3{margin:0;font-size:1.2rem}.magazine-section .small-icon{width:40px;height:40px;padding:0;display:flex;align-items:center;justify-content:center;border-radius:12px}.articles-list{display:grid;grid-template-columns:repeat(auto-fill,minmax(300px,1fr));gap:15px}.article-card{padding:15px;display:flex;justify-content:space-between;align-items:flex-start;cursor:pointer;transition:transform .2s}.article-card:hover{transform:translateY(-2px)}.article-card h5{margin:0 0 5px;font-size:1rem;color:var(--primary)}.article-card p{font-size:.85rem;color:var(--text-muted);margin:0 0 10px;line-height:1.4}.article-card .read-time{font-size:.75rem;color:#888;background:#ffffff0d;padding:2px 6px;border-radius:4px}@media(max-width:480px){.articles-list{grid-template-columns:1fr}}.filters-container{margin-bottom:20px;padding:15px;transition:all .3s}.filter-header{display:flex;justify-content:space-between;align-items:center;cursor:pointer}.filter-title{display:flex;align-items:center;gap:10px;font-weight:600;color:var(--primary)}.filter-content{display:none;margin-top:20px;padding-top:20px;border-top:1px solid rgba(255,255,255,.1);animation:slideDown .3s ease-out}.filter-content.open{display:block}.body-map-row{display:flex;flex-wrap:wrap;gap:30px}.body-map-section{flex:1;min-width:300px;display:flex;flex-direction:column;align-items:center}.dropdowns-section{flex:1;min-width:250px;display:flex;flex-direction:column;gap:15px}.filter-group{display:flex;flex-direction:column;gap:5px}.filter-group label{font-size:.9rem;color:var(--text-muted)}.filter-group select{padding:10px;border-radius:8px;border:1px solid #444;background:#0000004d;color:var(--text-main)}.reset-btn{margin-top:10px;display:flex;align-items:center;justify-content:center;gap:8px;padding:10px;background:#ff32321a;color:#f55;border:1px solid #ff5555;border-radius:8px;cursor:pointer;transition:.2s}.reset-btn:hover{background:#ff323233}.exercise-item-flat{display:flex;align-items:center;gap:15px;padding:10px;cursor:pointer;transition:transform .2s}.exercise-item-flat:hover{transform:translate(5px)}.exercise-item-flat .img-wrapper{width:80px;height:60px;border-radius:8px;overflow:hidden;flex-shrink:0;background:#eee}.exercise-item-flat img{width:100%;height:100%;object-fit:cover}.exercise-item-flat .info-col{flex:1}.exercise-item-flat h4{margin:0 0 5px;font-size:1rem}.tags{display:flex;gap:5px;flex-wrap:wrap}.badge{font-size:.75rem;padding:2px 6px;border-radius:4px;background:#ffffff1a;color:#aaa}.badge.diff-easy{color:#4caf50;border:1px solid #4caf50}.badge.diff-medium{color:#ff9800;border:1px solid #ff9800}.badge.diff-hard{color:#f44336;border:1px solid #f44336}.body-map-container{position:relative;width:100%;max-width:400px;margin:0 auto;display:flex;flex-direction:column;align-items:center}.body-map-wrapper{position:relative;width:100%}.body-map-image{width:100%;height:auto;display:block;-webkit-user-select:none;user-select:none;-webkit-user-drag:none}.muscle-hotspot{position:absolute;background:transparent;cursor:pointer;border-radius:50%;transition:background .2s,box-shadow .2s}.muscle-hotspot:hover{background:#ff00004d;box-shadow:0 0 10px #ff000080}.muscle-hotspot.active{background:#ff000080;border:2px solid red}.hover-info{margin-top:10px;height:30px;display:flex;align-items:center;justify-content:center}.muscle-label{font-size:1.1rem;font-weight:600;color:var(--text-main);transition:opacity .2s}.muscle-label.placeholder{color:var(--text-muted);font-size:.9rem}.muscle-label.highlight{color:var(--primary)}@media(max-width:768px){.body-map-container{max-width:300px}}