:root {
  --blue: #2563eb;
  --blue-dark: #1d4ed8;
  --navy: #10224a;
  --body: #53627a;
  --muted: #718096;
  --border: #e3eaf4;
  --light-blue: #eff6ff;
  --soft-green: #dcfce7;
  --soft-orange: #fff1d6;
  --soft-pink: #fce7f3;
  --soft-purple: #f3e8ff;
  --white: #fff;
  --shadow-sm: 0 10px 30px rgba(16, 34, 74, 0.07);
  --shadow-md: 0 22px 55px rgba(37, 99, 235, 0.13);
  --font-heading: "Plus Jakarta Sans", Inter, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  --font-body: Inter, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  --radius-lg: 28px;
  --radius-md: 20px;
  --max-width: 1200px;
}

*, *::before, *::after { box-sizing: border-box; }
html { scroll-behavior: smooth; scroll-padding-top: 94px; }
body { margin: 0; min-width: 320px; overflow-x: hidden; color: var(--body); background: var(--white); font-family: var(--font-body); font-size: 1rem; font-weight: 400; line-height: 1.7; }
body, button, input, textarea { font-family: var(--font-body); }
img { display: block; max-width: 100%; }
a { color: inherit; }
button, a { -webkit-tap-highlight-color: transparent; }
[hidden] { display: none !important; }

.icon-sprite { position: absolute; width: 0; height: 0; overflow: hidden; }
.icon { width: 1.25em; height: 1.25em; flex: 0 0 auto; fill: none; stroke: currentColor; stroke-width: 1.9; stroke-linecap: round; stroke-linejoin: round; }

:focus-visible { outline: 3px solid #f59e0b; outline-offset: 4px; border-radius: 8px; }
.skip-link { position: fixed; z-index: 1000; top: 12px; left: 12px; transform: translateY(-160%); padding: 10px 16px; color: #fff; background: var(--navy); border-radius: 10px; }
.skip-link:focus { transform: translateY(0); }
.container { width: min(calc(100% - 32px), var(--max-width)); margin-inline: auto; }
.section { padding: 96px 0; }
.section-soft { background: linear-gradient(180deg, #f5f9ff 0%, var(--light-blue) 100%); }

h1, h2, h3, h4 { margin-top: 0; color: var(--navy); font-family: var(--font-heading); font-weight: 700; line-height: 1.13; letter-spacing: -0.035em; }
h1 { margin-bottom: 24px; font-size: clamp(2.7rem, 6.4vw, 5rem); font-weight: 800; }
h2 { margin-bottom: 16px; font-size: clamp(2rem, 4vw, 3.2rem); }
h3 { margin-bottom: 12px; font-size: clamp(1.22rem, 2.2vw, 1.5rem); }
h4 { margin-bottom: 10px; font-size: 1.12rem; }
p { margin-top: 0; }

.eyebrow { display: inline-flex; align-items: center; gap: 8px; margin: 0 0 14px; color: var(--blue); font-size: .78rem; font-weight: 600; letter-spacing: .11em; text-transform: uppercase; }
.section-heading { max-width: 720px; margin: 0 auto 46px; text-align: center; }
.section-heading > p:last-child { max-width: 620px; margin-inline: auto; font-size: 1.05rem; }

.site-header { position: sticky; z-index: 100; top: 0; border-bottom: 1px solid rgba(226, 234, 244, .86); background: rgba(255, 255, 255, .92); box-shadow: 0 6px 24px rgba(16, 34, 74, .04); backdrop-filter: blur(16px); }
.header-inner { display: flex; min-height: 76px; align-items: center; justify-content: space-between; gap: 22px; }
.brand { color: var(--navy); font-family: var(--font-heading); font-size: 1.08rem; font-weight: 800; text-decoration: none; letter-spacing: -.04em; }
.brand span { color: var(--blue); }
.site-nav { display: flex; align-items: center; gap: 24px; }
.site-nav a { color: #344563; font-size: .91rem; font-weight: 500; text-decoration: none; }
.site-nav a:hover { color: var(--blue); }

.button { display: inline-flex; min-height: 48px; align-items: center; justify-content: center; gap: 9px; padding: 11px 20px; border: 1px solid transparent; border-radius: 999px; cursor: pointer; font-size: .93rem; font-weight: 600; text-decoration: none; transition: transform 180ms ease, box-shadow 180ms ease, color 180ms ease, background 180ms ease, border-color 180ms ease; }
.button:hover { transform: translateY(-2px); }
.button-primary { color: #fff !important; background: var(--blue); box-shadow: 0 12px 28px rgba(37, 99, 235, .25); }
.button-primary:hover { background: var(--blue-dark); box-shadow: 0 16px 34px rgba(37, 99, 235, .3); }
.button-small { width: 100%; min-height: 43px; padding: 9px 14px; background: #fff; }
.button-small .icon { width: 16px; height: 16px; transition: transform 180ms ease; }
.button-small:hover .icon { transform: translateX(3px); }

.hero { position: relative; overflow: hidden; padding: 94px 0 88px; background: radial-gradient(circle at 10% 0%, #fff 0, transparent 34%), linear-gradient(135deg, #f8fbff 0%, #eaf4ff 55%, #f6f3ff 100%); }
.hero::before, .hero::after { content: ""; position: absolute; border-radius: 50%; filter: blur(2px); }
.hero::before { width: 360px; height: 360px; right: -100px; top: -130px; background: rgba(191, 219, 254, .4); }
.hero::after { width: 280px; height: 280px; left: 42%; bottom: -190px; background: rgba(220, 252, 231, .48); }
.hero-grid { position: relative; z-index: 1; display: grid; align-items: center; gap: 58px; }
.hero-copy { max-width: 680px; }
.hero-description { max-width: 620px; margin-bottom: 32px; color: #51627c; font-size: clamp(1.08rem, 2vw, 1.28rem); line-height: 1.65; }
.hero-visual { position: relative; min-height: 450px; overflow: hidden; border: 8px solid rgba(255, 255, 255, .78); border-radius: 34px; background: #dbeafe; box-shadow: 0 30px 80px rgba(37, 99, 235, .2); transform: rotate(1.2deg); }
.hero-visual::after { content: ""; position: absolute; inset: 0; box-shadow: inset 0 0 0 1px rgba(37, 99, 235, .08); border-radius: 26px; pointer-events: none; }
.hero-visual > img { width: 100%; height: 100%; min-height: 450px; object-fit: cover; object-position: 56% center; }
.hero-image-badge { position: absolute; left: 22px; bottom: 22px; display: flex; align-items: center; gap: 12px; padding: 13px 17px; color: var(--navy); background: rgba(255, 255, 255, .92); border: 1px solid rgba(255,255,255,.9); border-radius: 16px; box-shadow: var(--shadow-sm); font-size: .84rem; line-height: 1.35; backdrop-filter: blur(12px); }
.hero-image-badge .icon { width: 25px; height: 25px; color: var(--blue); }

.trust-list { display: flex; flex-wrap: wrap; gap: 18px; margin: 30px 0 0; padding: 0; list-style: none; }
.trust-list li { display: flex; align-items: center; gap: 10px; min-width: 155px; color: #344563; }
.trust-list strong, .trust-list small { display: block; }
.trust-list strong { color: var(--navy); font-size: .85rem; font-weight: 600; }
.trust-list small { color: var(--muted); font-size: .72rem; }
.trust-icon { display: grid; width: 38px; height: 38px; place-items: center; border-radius: 50%; }
.trust-icon .icon { width: 19px; height: 19px; }
.trust-safe { color: #15803d; background: var(--soft-green); }
.trust-gif { color: var(--blue); background: #dbeafe; }
.trust-free { color: #be185d; background: var(--soft-pink); }

#categories { background: linear-gradient(180deg, #fff 0%, #fbfdff 100%); }
.categories-grid { display: grid; grid-template-columns: 1fr; gap: 18px; }
.category-card { --card-color: var(--blue); --card-tint: #eff6ff; display: flex; min-width: 0; flex-direction: column; align-items: center; padding: 28px 22px 24px; border: 1px solid var(--border); border-radius: 24px; background: #fff; box-shadow: var(--shadow-sm); text-align: center; transition: transform 200ms ease, border-color 200ms ease, box-shadow 200ms ease, background 200ms ease; }
.category-card:nth-child(1) { --card-color: #e11d48; --card-tint: #fff1f4; }
.category-card:nth-child(2) { --card-color: #16a34a; --card-tint: var(--soft-green); }
.category-card:nth-child(3) { --card-color: #ea580c; --card-tint: var(--soft-orange); }
.category-card:nth-child(4) { --card-color: #db2777; --card-tint: var(--soft-pink); }
.category-card:nth-child(5) { --card-color: #9333ea; --card-tint: var(--soft-purple); }
.category-card:hover { transform: translateY(-8px); border-color: color-mix(in srgb, var(--card-color) 48%, white); box-shadow: 0 24px 50px rgba(16, 34, 74, .12); }
.category-card.is-active { border-color: var(--card-color); background: linear-gradient(180deg, #fff 0%, var(--card-tint) 160%); box-shadow: 0 0 0 3px color-mix(in srgb, var(--card-color) 15%, transparent), 0 24px 50px rgba(16, 34, 74, .13); }
.category-icon { display: grid; width: 70px; height: 70px; margin-bottom: 22px; place-items: center; border-radius: 22px; color: var(--card-color); background: var(--card-tint); transform: rotate(-3deg); }
.category-icon .icon { width: 34px; height: 34px; stroke-width: 1.75; }
.category-card h3 { min-height: 2.45em; margin-bottom: 10px; font-size: 1.05rem; }
.category-card p { flex: 1; margin-bottom: 22px; font-size: .86rem; line-height: 1.6; }
.category-card .button { color: var(--card-color); border-color: color-mix(in srgb, var(--card-color) 48%, white); }
.category-card .button:hover, .category-card.is-active .button { color: #fff; border-color: var(--card-color); background: var(--card-color); }

.article-region { scroll-margin-top: 96px; }
.initial-message { margin: 40px 0 0; padding: 30px; border: 1px dashed #93c5fd; border-radius: 22px; color: #365277; background: var(--light-blue); text-align: center; font-weight: 500; }
.category-article { display: grid; grid-template-columns: minmax(0, 1.15fr) minmax(280px, .85fr); column-gap: 48px; max-width: 1020px; margin: 54px auto 0; padding: clamp(28px, 5vw, 64px); border: 1px solid var(--border); border-radius: 30px; background: #fff; box-shadow: 0 30px 80px rgba(16, 34, 74, .1); }
.category-article:focus { outline: none; }
.category-article:focus-visible { outline: 3px solid #f59e0b; }
.category-article > * { grid-column: 1 / -1; }
.category-article > .breadcrumb { grid-column: 1 / -1; }
.category-article > h2, .category-article > .article-intro { grid-column: 1; }
.category-article > h2 { align-self: end; margin-bottom: 18px; font-size: clamp(2rem, 4vw, 3rem); }
.breadcrumb { margin-bottom: 22px; color: var(--blue); font-size: .78rem; font-weight: 600; letter-spacing: .09em; text-transform: uppercase; }
.article-intro { margin-bottom: 0; color: #42536e; font-size: 1.08rem; line-height: 1.8; }

.media-placeholder { position: relative; display: grid; min-height: 300px; overflow: hidden; place-items: center; border: 1px dashed #93c5fd; border-radius: 22px; background: linear-gradient(145deg, #eff6ff, #f8fafc); }
.media-placeholder img { position: absolute; inset: 0; width: 100%; height: 100%; object-fit: cover; opacity: 0; }
.placeholder-label { position: relative; z-index: 1; max-width: 280px; margin: 0; padding: 12px 17px; border-radius: 999px; color: var(--blue); background: #fff; box-shadow: var(--shadow-sm); text-align: center; font-size: .82rem; font-weight: 600; }
.category-article > .featured-media { grid-column: 2; grid-row: 2 / span 2; min-height: 300px; margin: 0; border-style: solid; background: radial-gradient(circle at 70% 20%, #fff 0, transparent 30%), linear-gradient(135deg, #dbeafe, #eef2ff); }
.featured-media::before { content: ""; width: 120px; height: 190px; border-radius: 60px 60px 40px 40px; background: rgba(255,255,255,.72); box-shadow: 0 16px 40px rgba(37,99,235,.1); }

.article-overview { margin-top: 52px; border-top: 1px solid var(--border); border-bottom: 1px solid var(--border); }
.overview-row { display: grid; grid-template-columns: 48px minmax(0,1fr); gap: 18px; padding: 27px 0; }
.overview-row + .overview-row { border-top: 1px solid var(--border); }
.overview-row h3 { margin-bottom: 9px; font-size: 1.18rem; }
.overview-row p, .overview-row ul { margin-bottom: 0; }
.overview-row ul { padding-left: 1.2rem; }
.overview-row li + li { margin-top: 6px; }
.overview-benefits ul { display: grid; gap: 8px; padding: 0; list-style: none; }
.overview-benefits li { display: flex; align-items: flex-start; gap: 9px; }
.benefit-check { width: 17px; height: 17px; margin-top: 5px; color: #16a34a; stroke-width: 2.4; }
.section-icon { display: grid; width: 44px; height: 44px; place-items: center; border-radius: 50%; }
.section-icon .icon { width: 22px; height: 22px; }
.overview-benefits .section-icon { color: #15803d; background: var(--soft-green); }
.overview-frequency .section-icon { color: var(--blue); background: #dbeafe; }
.overview-safety .section-icon { color: #7e22ce; background: var(--soft-purple); }
.section-icon-orange { color: #c2410c; background: var(--soft-orange); }
.icon-heading { display: flex; align-items: center; gap: 14px; }

.article-section { margin-top: 48px; padding-top: 46px; border-top: 1px solid var(--border); }
.article-section ul, .article-section ol { padding-left: 1.35rem; }
.article-section li + li { margin-top: 9px; }
.safety-box, .professional-reminder, .disclaimer { margin: 34px 0 0; padding: 22px 24px; border-radius: 18px; }
.safety-box { border: 1px solid #e9d5ff; border-left: 5px solid #9333ea; background: #faf5ff; }
.professional-reminder { border: 1px solid #bfdbfe; background: var(--light-blue); }
.disclaimer { border: 1px solid #fecdd3; color: #881337; background: #fff1f2; }
.safety-box p:last-child, .professional-reminder p:last-child, .disclaimer p:last-child { margin-bottom: 0; }

.exercise-block { display: grid; grid-template-columns: minmax(240px, .82fr) minmax(0, 1.18fr); gap: 30px; align-items: center; margin-top: 28px; padding: 24px; border: 1px solid var(--border); border-radius: 22px; background: #fff; box-shadow: 0 12px 35px rgba(16, 34, 74, .06); }
.exercise-media { min-height: 240px; margin: 0; border-style: solid; background: linear-gradient(145deg, #fff7ed, #fffaf2); }
.exercise-meta { display: flex; flex-wrap: wrap; gap: 10px; margin: 18px 0; }
.exercise-meta span { display: inline-flex; align-items: center; gap: 6px; padding: 7px 11px; border-radius: 999px; color: #244b85; background: #eaf2ff; font-size: .76rem; font-weight: 600; }
.exercise-meta span:last-child { color: #7e22ce; background: var(--soft-purple); }
.exercise-meta .icon { width: 14px; height: 14px; }
.exercise-safety { margin-bottom: 0; color: #9f1239; font-size: .86rem; font-weight: 500; }

.faq-stack details { border-top: 1px solid var(--border); }
.faq-stack details:last-child { border-bottom: 1px solid var(--border); }
.faq-stack summary { position: relative; padding: 20px 44px 20px 0; color: var(--navy); cursor: pointer; font-weight: 600; list-style: none; }
.faq-stack summary::-webkit-details-marker { display: none; }
.faq-stack summary::after { content: "+"; position: absolute; right: 7px; display: grid; width: 27px; height: 27px; top: 17px; place-items: center; border-radius: 50%; color: var(--blue); background: #dbeafe; font-size: 1.15rem; }
.faq-stack details[open] summary::after { content: "−"; }
.faq-stack details p { padding: 0 38px 20px 0; }

.steps-grid { display: grid; gap: 20px; }
.step-card { position: relative; overflow: hidden; padding: 30px; border: 1px solid var(--border); border-radius: 24px; background: #fff; box-shadow: var(--shadow-sm); }
.step-card::after { content: ""; position: absolute; right: -35px; bottom: -40px; width: 110px; height: 110px; border-radius: 50%; background: var(--light-blue); }
.step-number { display: grid; width: 42px; height: 42px; margin-bottom: 22px; place-items: center; border-radius: 14px; color: #fff; background: var(--blue); box-shadow: 0 10px 24px rgba(37,99,235,.22); font-weight: 600; }

.about-grid, .contact-grid { display: grid; gap: 46px; align-items: start; }
.about-note { padding: 28px; border: 1px solid #c4b5fd; border-radius: 22px; color: #5b21b6; background: var(--soft-purple); }
.contact-form { display: grid; gap: 17px; padding: 30px; border: 1px solid var(--border); border-radius: 24px; background: #fff; box-shadow: var(--shadow-sm); }
.field { display: grid; gap: 8px; }
.field label { color: var(--navy); font-size: .88rem; font-weight: 600; }
.field input, .field textarea { width: 100%; border: 1px solid #cbd5e1; border-radius: 12px; padding: 13px 14px; color: var(--navy); background: #fff; font-size: .95rem; }
.field input:focus, .field textarea:focus { border-color: var(--blue); outline: 3px solid rgba(37,99,235,.12); }
.field textarea { min-height: 140px; resize: vertical; }
.form-status { min-height: 1.7em; margin: 0; color: #166534; font-weight: 500; }

.site-footer { padding: 52px 0 30px; color: #cbd5e1; background: var(--navy); }
.footer-grid { display: flex; flex-wrap: wrap; align-items: center; justify-content: space-between; gap: 26px; }
.footer-brand { color: #fff; }
.footer-links { display: flex; flex-wrap: wrap; gap: 16px 22px; }
.footer-links a { font-size: .87rem; font-weight: 500; text-decoration: none; }
.footer-links a:hover { color: #fff; }
.site-footer > .container > p:not(.copyright) { max-width: 900px; font-size: .82rem; }
.copyright { margin: 28px 0 0; padding-top: 22px; border-top: 1px solid rgba(148,163,184,.2); font-size: .82rem; }

@media (min-width: 720px) {
  .categories-grid { grid-template-columns: repeat(2, minmax(0, 1fr)); }
  .steps-grid { grid-template-columns: repeat(3, minmax(0, 1fr)); }
  .about-grid, .contact-grid { grid-template-columns: 1fr 1fr; }
}

@media (min-width: 960px) { .hero-grid { grid-template-columns: minmax(0, 1.12fr) minmax(390px, .88fr); } }

@media (min-width: 1180px) {
  .categories-grid { grid-template-columns: repeat(5, minmax(0, 1fr)); }
  .category-card { padding-inline: 20px; }
}

@media (max-width: 900px) {
  .site-nav a:not(.button) { display: none; }
  .category-article { grid-template-columns: 1fr; }
  .category-article > h2, .category-article > .article-intro, .category-article > .featured-media { grid-column: 1; }
  .category-article > .featured-media { grid-row: auto; min-height: 320px; margin-top: 30px; }
}

@media (max-width: 719px) {
  .section { padding: 72px 0; }
  .hero { padding: 68px 0 72px; }
  .hero-grid { gap: 42px; }
  .hero-visual, .hero-visual > img { min-height: 360px; }
  .trust-list { display: grid; grid-template-columns: 1fr; }
  .exercise-block { grid-template-columns: 1fr; }
  .exercise-media { min-height: 260px; }
  .overview-row { grid-template-columns: 42px minmax(0,1fr); gap: 14px; }
  .section-icon { width: 40px; height: 40px; }
}

@media (max-width: 520px) {
  .container { width: min(calc(100% - 24px), var(--max-width)); }
  .header-inner { min-height: 68px; }
  .site-nav .button { min-height: 40px; padding: 8px 13px; font-size: .78rem; }
  .brand { font-size: .92rem; }
  .hero-visual { border-width: 5px; border-radius: 26px; transform: none; }
  .category-article { padding: 26px 20px; border-radius: 24px; }
  .article-overview { margin-top: 40px; }
  .exercise-block { padding: 18px; }
}

@media (prefers-reduced-motion: reduce) {
  html { scroll-behavior: auto; }
  *, *::before, *::after { scroll-behavior: auto !important; transition-duration: .01ms !important; animation-duration: .01ms !important; animation-iteration-count: 1 !important; }
}

.brand {
  display: inline-flex;
  align-items: center;
  text-decoration: none;
}

.brand-logo {
  display: block;
  width: auto;
  height: 65px;
  max-width: 240px;
  object-fit: contain;
  margin: 12px 0 15px 0;
}

@media (max-width: 768px) {
  .brand-logo {
    height: 34px;
    max-width: 190px;
  }
}