:root{--bg:#0f1211;--surface:#171b19;--surface-2:#1f2421;--text:#e7ebe8;--muted:#a3aca6;--border:#2b312e;--accent:#3cc488;--accent-soft:#3cc48824;--accent-contrast:#0c1f16;--link:#6fdcab;--focus:#7aa7ff;--emph-primary:#36c283;--emph-secondary:#245c43;--emph-secondary-line:#4fd699;--emph-none:#333a36;--emph-stabilizer:#4a524d;--body-fill:#252b28;--body-stroke:#3a423e;--warn-bg:#3a3214;--warn-text:#f3e2a4;--warn-icon:#e8c35a;--radius:14px;--shadow:0 1px 2px #0000004d, 0 4px 16px #0000002e;--font:system-ui, -apple-system, "Segoe UI", Roboto, "Helvetica Neue", Arial, sans-serif;color-scheme:dark}:root[data-theme=light]{--bg:#f8f8f5;--surface:#fff;--surface-2:#f0f1ec;--text:#1b1e1c;--muted:#5d6560;--border:#dfe2dc;--accent:#14714a;--accent-soft:#e2f1e9;--accent-contrast:#fff;--link:#0f5d3c;--focus:#26d;--emph-primary:#1a8a58;--emph-secondary:#9ed7b8;--emph-secondary-line:#1a8a58;--emph-none:#d9ddd7;--emph-stabilizer:#b9c0bb;--body-fill:#eceee9;--body-stroke:#c9cec7;--warn-bg:#fff6dc;--warn-text:#5b4700;--warn-icon:#a87b00;--shadow:0 1px 2px #0000000f, 0 2px 8px #0000000a;color-scheme:light}[hidden]{display:none!important}*,:before,:after{box-sizing:border-box}html{-webkit-text-size-adjust:100%}body{background:var(--bg);color:var(--text);font:16px/1.55 var(--font);margin:0;padding-bottom:56px}img,svg{max-width:100%}a{color:var(--link)}a:focus-visible,button:focus-visible,input:focus-visible,select:focus-visible,textarea:focus-visible,summary:focus-visible{outline:3px solid var(--focus);outline-offset:2px}h1,h2,h3{margin:1.4em 0 .5em;line-height:1.2}h1{margin-top:.6em;font-size:1.7rem}h2{font-size:1.25rem}h3{font-size:1.05rem}p{margin:.5em 0}.wrap{max-width:960px;margin:0 auto;padding:0 16px}.muted{color:var(--muted)}.small{font-size:.875rem}.visually-hidden{clip:rect(0 0 0 0);white-space:nowrap;width:1px;height:1px;overflow:hidden;position:absolute!important}.site-header{border-bottom:1px solid var(--border);background:var(--surface)}.site-header .wrap{align-items:center;gap:12px;min-height:56px;display:flex}.brand{color:var(--text);align-items:center;gap:8px;margin-right:auto;font-weight:700;text-decoration:none;display:flex}.brand-text{flex-direction:column;line-height:1.1;display:flex}.brand-long{color:var(--muted);font-size:.72rem;font-weight:400}.brand svg{color:var(--accent)}.nav{gap:4px;display:flex}.nav a{color:var(--text);border-radius:8px;padding:8px 10px;font-size:.95rem;text-decoration:none}.nav-short{display:none}.nav a[aria-current=page]{background:var(--surface-2);font-weight:600}.theme-toggle{border:1px solid var(--border);color:var(--text);cursor:pointer;background:0 0;border-radius:8px;flex:none;place-items:center;width:36px;height:36px;display:grid}.theme-toggle .ic-moon,:root[data-theme=light] .theme-toggle .ic-sun{display:none}:root[data-theme=light] .theme-toggle .ic-moon{display:block}.disclaimer-bar{z-index:20;background:var(--surface);border-top:1px solid var(--border);color:var(--muted);text-align:center;padding:8px 16px;font-size:.8rem;line-height:1.35;position:fixed;bottom:0;left:0;right:0}.disclaimer-bar a{color:var(--muted)}.site-footer{border-top:1px solid var(--border);color:var(--muted);margin-top:48px;padding:24px 0;font-size:.875rem;line-height:1.5}.site-footer a{color:var(--text)}.footer-main{gap:20px;display:grid}.footer-name{font-size:1.05rem;font-weight:700;text-decoration:none}.footer-slogan{margin:2px 0 0}.footer-info{gap:12px;margin:0;display:grid}.footer-info dt{color:var(--text);letter-spacing:.06em;text-transform:uppercase;font-size:.75rem;font-weight:600}.footer-info dd{margin:2px 0 0}.footer-credit{border-top:1px solid var(--border);text-align:center;margin:24px 0 0;padding-top:16px}@media (width>=720px){.footer-main{grid-template-columns:minmax(180px,1fr) 3fr;gap:32px}.footer-info{grid-template-columns:repeat(3,1fr);gap:24px}}.storage-warning{background:var(--warn-bg);color:var(--warn-text);text-align:center;padding:6px 16px;font-size:.85rem}.btn{border:1px solid var(--border);background:var(--surface);min-height:44px;color:var(--text);font:inherit;cursor:pointer;border-radius:10px;justify-content:center;align-items:center;gap:6px;padding:0 16px;font-weight:600;text-decoration:none;display:inline-flex}.btn-primary{background:var(--accent);border-color:var(--accent);color:var(--accent-contrast)}.btn-small{border-radius:8px;min-height:34px;padding:0 10px;font-size:.875rem}.btn-ghost{background:0 0}.btn:disabled{opacity:.5;cursor:not-allowed}input[type=text],input[type=search],select,textarea{font:inherit;color:var(--text);background:var(--surface);border:1px solid var(--border);border-radius:10px;width:100%;min-height:44px;padding:10px 12px}textarea{resize:vertical;min-height:60px}.card{background:var(--surface);border:1px solid var(--border);border-radius:var(--radius);box-shadow:var(--shadow);padding:16px}.grid{gap:12px;display:grid}@media (width>=640px){.grid-2{grid-template-columns:1fr 1fr}.grid-3{grid-template-columns:repeat(3,1fr)}}.chips{flex-wrap:wrap;gap:6px;margin:8px 0;padding:0;list-style:none;display:flex}.chip{background:var(--surface-2);border:1px solid var(--border);color:var(--text);border-radius:999px;padding:4px 10px;font-size:.85rem;text-decoration:none;display:inline-block}a.chip:hover{border-color:var(--accent)}.emph{white-space:nowrap;align-items:center;gap:6px;font-size:.8rem;font-weight:600;display:inline-flex}.emph:before{content:"";border:2px solid var(--emph-primary);border-radius:50%;flex:none;width:12px;height:12px}.emph-primary:before{background:var(--emph-primary)}.emph-secondary:before{background:repeating-linear-gradient(45deg, var(--emph-secondary) 0 2px, var(--emph-secondary-line) 2px 3px);border-color:var(--emph-secondary-line)}.emph-stabilizer:before{border-style:dashed;border-color:var(--emph-stabilizer);background:0 0}.emph-none:before{background:var(--emph-none);border-color:var(--emph-none)}.legend{flex-wrap:wrap;gap:8px 16px;margin:8px 0;padding:0;list-style:none;display:flex}.bodymap{width:100%;height:auto;display:block}.bm-body{fill:var(--body-fill);stroke:var(--body-stroke);stroke-width:1px}.bm-region{stroke:var(--bg);stroke-width:.8px;transition:opacity .15s}.bm-none{fill:var(--emph-none)}.bm-primary{fill:var(--emph-primary)}.bm-hatch-bg{fill:var(--emph-secondary)}.bm-hatch-line{stroke:var(--emph-secondary-line);stroke-width:1.6px}.bodymap a:hover .bm-region,.bodymap a:focus .bm-region{opacity:.7}.bodymap a:focus-visible{outline:none}.bodymap a:focus-visible .bm-region{stroke:var(--focus);stroke-width:2px}.bm-label{fill:var(--muted);font-size:12px}.ex-list{gap:8px;margin:8px 0;padding:0;list-style:none;display:grid}.ex-item{background:var(--surface);border:1px solid var(--border);border-radius:12px;justify-content:space-between;align-items:center;gap:12px;padding:12px 14px;transition:border-color .15s;display:flex}.ex-item:hover{border-color:color-mix(in srgb, var(--accent) 50%, var(--border))}.ex-item a{font-weight:600;text-decoration:none}.ex-item a:hover{text-decoration:underline}.ex-item .meta{color:var(--muted);font-size:.8rem}.ex-main{align-items:center;gap:12px;min-width:0;display:flex}.ex-thumb{background:var(--surface-2);width:64px;height:48px;color:var(--muted);border-radius:8px;flex:none;place-items:center;display:grid;overflow:hidden}.ex-thumb img{object-fit:cover;width:100%;height:100%;display:block}.breadcrumb{color:var(--muted);margin-top:16px;font-size:.85rem}.breadcrumb a{color:var(--muted)}.note-box{border-left:4px solid var(--accent);background:var(--surface-2);border-radius:0 10px 10px 0;padding:10px 14px;font-size:.925rem}.note-box.warn{border-left-color:var(--warn-icon)}ol.steps{counter-reset:step;gap:10px;margin:8px 0;padding:0;list-style:none;display:grid}ol.steps li{counter-increment:step;background:var(--surface);border:1px solid var(--border);border-radius:12px;grid-template-columns:32px 1fr;align-items:start;gap:12px;padding:12px 14px;display:grid}ol.steps li:before{content:counter(step);background:var(--accent);width:32px;height:32px;color:var(--accent-contrast);border-radius:50%;place-items:center;font-size:.9rem;font-weight:700;display:grid}ol.steps li:target{border-color:var(--accent)}ul.mistakes{background:var(--warn-bg);color:var(--warn-text);border-radius:12px;margin:8px 0;padding:6px 14px;list-style:none}ul.mistakes li{align-items:flex-start;gap:10px;padding:8px 0;display:flex}ul.mistakes li+li{border-top:1px solid color-mix(in srgb, var(--warn-text) 15%, transparent)}.mistake-ic{color:var(--warn-icon);flex:none;margin-top:3px}.refs{padding-left:1.2em;font-size:.85rem}.refs li{margin:8px 0}.search input[type=search]{min-height:50px;font-size:1.05rem}.search-filters{margin:8px 0}.search-filters summary{cursor:pointer;padding:6px 0;font-size:.9rem;font-weight:600}.filters-grid{gap:10px;margin-top:6px;display:grid}@media (width>=640px){.filters-grid{grid-template-columns:repeat(3,1fr)}.filters-grid .check{grid-column:1/-1}}.filters-grid label span{color:var(--muted);margin-bottom:2px;font-size:.8rem;display:block}.filters-grid .check{align-items:center;gap:8px;display:flex}.filters-grid .check span{color:var(--text);margin:0;font-size:.9rem;display:inline}.filters-grid .check input{width:20px;height:20px;accent-color:var(--accent)}.builder section{margin:20px 0}.row{flex-wrap:wrap;gap:8px;margin:10px 0;display:flex}.tabs{gap:6px;margin-bottom:10px;padding-bottom:4px;display:flex;overflow-x:auto}.tab{font:inherit;white-space:nowrap;border:1px solid var(--border);background:var(--surface);color:var(--text);cursor:pointer;border-radius:999px;min-height:40px;padding:8px 14px;font-size:.9rem}.tab[aria-pressed=true]{background:var(--accent);border-color:var(--accent);color:var(--accent-contrast)}.tab[aria-pressed=true] .muted{color:inherit}.tab-new{border-style:dashed}.field{margin-bottom:10px;display:block}.items{gap:8px;margin:0;padding:0;list-style:none;display:grid}.item{border:1px solid var(--border);background:var(--bg);border-radius:10px;padding:8px 10px}.item-head{align-items:center;gap:6px;display:flex}.item-head a{flex:1;min-width:0;font-weight:600;text-decoration:none}.item-n{color:var(--muted);font-size:.85rem}.item-actions{gap:2px;display:flex}.icon-btn{border:1px solid var(--border);background:var(--surface);width:36px;height:36px;color:var(--text);cursor:pointer;border-radius:8px;font-size:.95rem}.icon-btn:disabled{opacity:.35;cursor:default}.item .note{min-height:38px;margin-top:6px;padding:6px 10px;font-size:.875rem}.danger{color:#fff;background:#b3261e;border-color:#b3261e}.linkish{color:var(--link);cursor:pointer;font:inherit;background:0 0;border:0;text-decoration:underline}.seg{border:1px solid var(--border);border-radius:10px;margin-bottom:10px;display:inline-flex;overflow:hidden}.seg button{font:inherit;background:var(--surface);min-height:40px;color:var(--text);cursor:pointer;border:0;padding:8px 12px;font-size:.875rem;font-weight:600}.seg button[aria-pressed=true]{background:var(--accent);color:var(--accent-contrast)}.missing{gap:6px;margin:0;padding:0;list-style:none;display:grid}.shared ol{padding-left:1.3em}.empty p{margin-top:0}.meta .emph{white-space:normal;font-weight:400}@media (width<=480px){.brand-long{display:none}.site-header .wrap{gap:6px}.nav-mobile-hidden,.nav-long{display:none}.nav-short{display:inline}.nav a{white-space:nowrap;padding:8px 7px;font-size:.9rem}}@media (width<=420px){.brand-text{display:none}.brand{flex:none}.nav{gap:0}.nav a{padding:8px 4px;font-size:.85rem}}.btn{white-space:nowrap;flex:none}.tabs .tabs{margin:0;padding:0}.ex-hero{grid-template-areas:"head""media""body";gap:4px 32px;margin-bottom:8px;display:grid}.ex-head{grid-area:head}.ex-media{grid-area:media}.ex-body{grid-area:body}@media (width>=820px){.ex-hero{grid-template:"head media""body media"1fr/1fr minmax(0,460px);align-items:start}.ex-media .media{margin-top:20px}}.ex-head h1{letter-spacing:-.01em;margin-bottom:.2em;font-size:clamp(1.6rem,3.5vw,2.2rem)}.summary{font-size:1.05rem}.facts{grid-template-columns:repeat(2,minmax(0,1fr));gap:14px 16px;margin:18px 0 4px;display:grid}.fact{grid-template-columns:40px 1fr;align-items:center;column-gap:10px;display:grid}.fact-ic{background:var(--accent-soft);width:40px;height:40px;color:var(--accent);border-radius:50%;grid-row:span 2;place-items:center;display:grid}.fact dt{color:var(--muted);text-transform:uppercase;letter-spacing:.04em;font-size:.75rem}.fact dd{margin:0;font-size:.95rem;font-weight:600;line-height:1.3}.fact dd:first-letter{text-transform:uppercase}.fact dd a{color:var(--link);text-decoration:none}.fact dd a:hover{text-decoration:underline}.sec{align-items:center;gap:10px;display:flex}.sec-ic{background:var(--accent-soft);width:34px;height:34px;color:var(--accent);border-radius:50%;flex:none;place-items:center;display:grid}.sec-ic svg{width:18px;height:18px}.sec-ic-warn{background:var(--warn-bg);color:var(--warn-icon)}.howto{gap:0 24px;display:grid}@media (width>=820px){.howto{grid-template-columns:1.4fr 1fr;align-items:start}}.muscles{gap:16px;display:grid}@media (width>=720px){.muscles{grid-template-columns:1.1fr 1fr;align-items:start}}.muscles h3{margin:.6em 0 .3em}.target-list{margin:0;padding-left:1.1em}.target-list li{margin:4px 0}.cite{color:var(--muted);margin-left:2px;font-size:.7em}details.note-box{margin:16px 0}details.note-box summary{cursor:pointer}