:root{--primary-color:#4CAF50;--primary-dark:#45a049;--secondary-color:#FF5722;--dark-color:#2c3e50;--light-bg:#f8f9fa;--white:#fff;--text-dark:#333;--text-light:#666;--border-color:#ddd;--shadow-sm:0 2px 5px rgba(0,0,0,0.1);--shadow-md:0 4px 10px rgba(0,0,0,0.1);--shadow-lg:0 6px 15px rgba(0,0,0,0.15);--spacing-xs:0.5rem;--spacing-sm:1rem;--spacing-md:1.5rem;--spacing-lg:2rem;--spacing-xl:3rem;--border-radius:10px;--transition:all 0.3s ease}*{margin:0;padding:0;box-sizing:border-box}html{scroll-behavior:smooth}body{font-family:'Roboto',sans-serif;line-height:1.6;color:#333;background:#f8f9fa;-webkit-overflow-scrolling:touch}h1,h2,h3{margin-top:1.5rem;margin-bottom:1rem;font-weight:600;line-height:1.4}.container{max-width:1200px;margin:0 auto;padding:0 20px}header{background:#2c3e50;color:#fff;padding:1rem 0;position:fixed;width:100%;top:0;z-index:1000;box-shadow:0 2px 5px rgb(0 0 0 / .1);padding-top:max(1rem, env(safe-area-inset-top));border-bottom:3px solid #4b81a3}header 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0.3s;display:flex;align-items:flex-start;gap:1rem}.tip-card:hover{transform:translateY(-2px);box-shadow:0 4px 15px rgb(0 0 0 / .1)}.tip-icon{font-size:2rem;flex-shrink:0;margin-top:.2rem}.tip-card p{margin:0;font-size:1rem;line-height:1.6;color:#333}.feature{margin-bottom:2rem;padding:1.5rem;background:#f8f9fa;border-radius:10px;transition:box-shadow 0.3s}.feature:hover{box-shadow:0 4px 15px rgb(0 0 0 / .1)}.feature h3{color:#4b829e;margin-bottom:.5rem;font-size:1.3rem}.categories-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:1.5rem;max-width:800px;margin:0 auto}.category{background:#fff;padding:2rem 1rem;text-align:center;border-radius:10px;box-shadow:0 4px 10px rgb(0 0 0 / .1);transition:transform 0.3s,box-shadow 0.3s;font-weight:700;color:#4a839a;font-size:1.1rem;text-decoration:none;display:block}.category:hover{transform:translateY(-5px);box-shadow:0 6px 15px rgb(0 0 0 / .15)}.form-section{background:#fff;padding:4rem 0}.form-section 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p{color:#fff;margin:0;font-size:1.8rem;font-weight:700}.sharing-section{margin-top:20px;text-align:center}.sharing-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:10px;justify-items:center;max-width:600px;margin:0 auto}.share-btn{padding:10px 20px;background:#4a839a;color:#fff;text-decoration:none;border-radius:5px;border:none;cursor:pointer;font-size:14px;width:100%;max-width:150px;text-align:center;touch-action:manipulation}.share-btn:hover{background:#0056b3}.text-center{text-align:center}.categories-grid2{display:grid;grid-template-columns:repeat(3,1fr);gap:15px;justify-items:center;margin-top:20px}.category{display:inline-block;width:100%;max-width:180px;text-align:center;word-break:break-word;overflow-wrap:break-word;line-height:1.2}.blog-main{margin-top:74px}.blog-hero{background:linear-gradient(to right,#4c81a9,#45a049);color:#fff;padding:4rem 0;text-align:center}.blog-hero 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a{color:#2c3e50;text-decoration:none;font-size:1.25rem;font-weight:600}.post-preview h3 a{color:#2c3e50;text-decoration:none}.post-meta{color:#666;font-size:.9rem;margin-bottom:1rem;overflow:hidden;white-space:nowrap}.post-meta span{margin-right:1rem}.post-meta img{max-width:100%;height:auto;display:inline-block;vertical-align:middle;border-radius:50%;max-height:24px}.read-more{color:#4CAF50;text-decoration:none;font-weight:700}.blog-post{max-width:800px}.post-header h2{color:#2c3e50;margin-bottom:1rem}.post-content{line-height:1.7;color:#333;overflow-wrap:break-word;word-wrap:break-word}.post-content img{max-width:100%;height:auto;display:block;margin:1rem auto;border-radius:10px;object-fit:cover}.post-content p{margin-bottom:1.5rem}.post-content ol{list-style:none;padding-left:0;margin:1rem 0;max-width:600px}.post-content ol li{counter-increment:step-counter;margin-bottom:1rem;position:relative;padding-left:2.5rem;text-align:left}.post-content ol 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img{width:100%;height:auto;object-fit:cover}.breadcrumbs li{max-width:120px;}.breadcrumbs ol{gap:0.1rem}.breadcrumbs li:not(:last-child):after{margin:0 0.2rem}}@media (min-width:769px) and (max-width:1024px){.categories-grid3{grid-template-columns:repeat(3,1fr)}}.category{padding:1.5rem 1rem;max-width:none}.sr-only{position:absolute;width:1px;height:1px;padding:0;margin:-1px;overflow:hidden;clip:rect(0,0,0,0);border:0}@media (max-width:480px){.container{padding:0 15px}.section{padding:2rem 0}.hero,.blog-hero,.page-hero{padding:4rem 0}.hero h2,.blog-hero h1,.page-hero h1{font-size:2rem;margin-top:20px}.form-group{min-width:100%}.categories-grid3{grid-template-columns:repeat(1,1fr)!important;gap:.75rem;padding:0 1rem}}exercise-hero-image{max-width:100%;height:auto;margin:1rem 0}.exercise-section{margin-bottom:2rem}.exercise-section h2,.exercise-section h3{text-align:center;color:#2c3e50;margin-bottom:1rem}.exercise-section{width:100%}.exercise-section ol{max-width:600px;margin:0 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ol{display:flex!important;flex-direction:row!important;list-style:none!important;padding:0!important;margin:0!important;flex-wrap:nowrap!important;overflow:hidden!important;gap:clamp(0.04rem, 0.6vw, 0.2rem);align-items:center!important;width:100%!important;min-height:1.2em!important;justify-content:flex-start!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs li{display:inline-flex!important;align-items:center!important;justify-content:flex-start!important;white-space:nowrap!important;text-overflow:ellipsis!important;overflow:hidden!important;flex-shrink:1!important;flex-grow:0!important;flex-basis:auto!important;max-width:28%!important;min-width:0!important;margin:0!important;padding:0!important;position:relative;flex:none!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs li:not(:last-child)::after{content:'>'!important;margin:0 clamp(0.08rem, 0.4vw, var(--spacing-xs))!important;color:rgb(255 255 255 / .8)!important;flex-shrink:0!important;white-space:nowrap!important;font-size:inherit!important;padding:0 0.1rem!important;display:inline-block!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs a,#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs li:last-child span,#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs li:last-child{color:rgb(255 255 255 / .9)!important;text-decoration:none!important;transition:var(--transition)!important;white-space:nowrap!important;overflow:hidden!important;text-overflow:ellipsis!important;max-width:100%!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs a:hover,#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs a:focus{color:#fff!important;text-decoration:underline!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs li:last-child{flex-shrink:1!important;flex-grow:1!important;max-width:40%!important;font-weight:600!important;color:#fff!important}@media (min-width:769px){#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs ol{flex-wrap:nowrap!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs li{max-width:22%!important;flex-shrink:2.5!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs li:last-child{max-width:34%!important;flex-shrink:1.2!important}}@media (max-width:768px){#hero-breadcrumbs.hero-breadcrumbs{font-size:clamp(0.55rem, 1.9vw, 0.7rem)!important;padding:.1rem 0!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs ol{gap:clamp(0.02rem, 0.4vw, 0.1rem)!important;flex-wrap:nowrap!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs li{max-width:25%!important;flex-shrink:4!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs li:last-child{flex-shrink:2.5!important;flex-grow:2!important;max-width:35%!important}#hero-breadcrumbs .post-meta span,#hero-breadcrumbs a span{display:inline!important}}@media (max-width:480px){#hero-breadcrumbs.hero-breadcrumbs{font-size:clamp(0.5rem, 1.6vw, 0.65rem)!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs ol{flex-wrap:wrap!important;gap:0.05rem!important;justify-content:space-between!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs li{flex-shrink:5!important;max-width:48%!important;margin-bottom:0!important}#hero-breadcrumbs.hero-breadcrumbs .breadcrumbs li:last-child{max-width:100%!important;order:999!important}}.breadcrumbs ol{flex-wrap:nowrap!important}.image-container{display:flex;justify-content:center;align-items:center;width:100%}.exercise-hero-image{border-radius:10px;box-shadow:0 2px 10px rgb(0 0 0 / .05);max-width:100%;height:auto;object-fit:cover}.language-switch{position:relative;flex-shrink:0}.language-switch__button{background:#4c7eab;color:var(--white);padding:var(--spacing-xs) var(--spacing-sm);border:none;border-radius:var(--border-radius);font-size:.9rem;cursor:pointer;transition:var(--transition);display:flex;align-items:center;gap:.25rem;min-width:80px;white-space:nowrap}.language-switch__button:hover{background:var(--primary-dark);transform:translateY(-1px)}.language-switch__button:focus{outline:2px solid var(--white);outline-offset:2px}.language-switch__list{display:none;position:absolute;top:100%;right:0;background:var(--white);border:1px solid var(--border-color);border-radius:var(--border-radius);list-style:none;padding:0;margin:.25rem 0 0 0;min-width:120px;box-shadow:var(--shadow-md);z-index:1001;opacity:0;transform:translateY(-10px);transition:opacity 0.3s ease,transform 0.3s ease}.language-switch__list.open{display:block;opacity:1;transform:translateY(0)}.language-switch__item{margin:0}.language-switch__item a{display:block;padding:var(--spacing-sm) var(--spacing-md);color:var(--text-dark);text-decoration:none;font-size:.9rem;transition:var(--transition);white-space:nowrap}.language-switch__item a:hover,.language-switch__item a:focus{background:var(--light-bg);color:var(--primary-color);outline:none}.language-switch__item.active a{background:var(--primary-color);color:var(--white);font-weight:600}.language-switch__item.active a:hover{background:var(--primary-dark)}@media (max-width:480px){.language-switch__button{min-width:70px;padding:.4rem .6rem;font-size:.8rem}.language-switch__list{min-width:100px;right:-10px}.language-switch__item a{padding:.6rem 1rem;font-size:.85rem}}@media (max-width:1200px){.categories-grid3{grid-template-columns:repeat(4,1fr);gap:12px}}@media (max-width:992px){.categories-grid3{grid-template-columns:repeat(3,1fr);gap:10px}}@media (max-width:768px){.categories-grid3{grid-template-columns:repeat(2,1fr);gap:10px}}@media (max-width:480px){.categories-grid3{grid-template-columns:1fr;gap:10px}}.g-recaptcha{margin:1rem 0;display:flex;justify-content:center}color:red;margin-bottom:1rem;text-align:center}