:root{--bg:#f5fbfa;--surface:#fff;--ink:#14342f;--muted:#5f746f;--brand:#00796b;--brand-dark:#00594f;--accent:#18a999;--soft:#e2f3f0;--line:#d7ebe7;--danger:#b45309;--shadow:0 14px 40px rgba(0,61,53,.12);--radius:24px;}
*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;font-family:system-ui,-apple-system,Segoe UI,Roboto,Arial,sans-serif;color:var(--ink);background:linear-gradient(180deg,#f1faf8 0,#fff 45%,#f8fcfb 100%);line-height:1.65}.site-header{position:sticky;top:0;z-index:20;display:flex;align-items:center;justify-content:space-between;gap:1rem;padding:.75rem clamp(1rem,3vw,3rem);background:rgba(255,255,255,.92);backdrop-filter:blur(10px);border-bottom:1px solid var(--line)}.brand{display:flex;align-items:center;gap:.75rem;color:var(--ink);text-decoration:none}.brand img{width:56px;height:56px;object-fit:contain}.brand span{display:flex;flex-direction:column;line-height:1.1}.brand small{color:var(--muted);font-size:.82rem;margin-top:.2rem}.top-nav{display:flex;gap:.45rem;flex-wrap:wrap}.top-nav a{color:var(--brand-dark);text-decoration:none;font-weight:700;padding:.55rem .85rem;border-radius:999px}.top-nav a:hover{background:var(--soft)}.container{width:min(1120px,calc(100% - 2rem));margin-inline:auto}.hero{position:relative;isolation:isolate;min-height:72vh;display:grid;align-items:center;overflow:hidden;background:#073b35}.hero video,.hero .poster{position:absolute;inset:0;width:100%;height:100%;object-fit:cover;z-index:-2}.hero:after{content:"";position:absolute;inset:0;background:linear-gradient(90deg,rgba(0,43,38,.88),rgba(0,64,57,.62),rgba(0,0,0,.2));z-index:-1}.hero-card{width:min(760px,calc(100% - 2rem));margin:0 auto;color:white;padding:clamp(2rem,5vw,4rem) 0}.eyebrow{display:inline-flex;align-items:center;gap:.45rem;padding:.38rem .75rem;border:1px solid rgba(255,255,255,.35);border-radius:999px;background:rgba(255,255,255,.12);font-weight:700}.hero h1{font-size:clamp(2.2rem,6vw,4.8rem);line-height:1.02;margin:1rem 0}.hero p{font-size:clamp(1.05rem,2vw,1.28rem);max-width:62ch;color:#eafffb}.hero-actions{display:flex;gap:.8rem;flex-wrap:wrap;margin-top:1.5rem}.btn{display:inline-flex;align-items:center;justify-content:center;gap:.5rem;text-decoration:none;border:0;border-radius:999px;padding:.85rem 1.15rem;font-weight:800;cursor:pointer}.btn-primary{background:#fff;color:var(--brand-dark)}.btn-secondary{background:rgba(255,255,255,.14);color:#fff;border:1px solid rgba(255,255,255,.35)}section{padding:clamp(2.4rem,6vw,5rem) 0}.section-title{display:flex;align-items:end;justify-content:space-between;gap:1rem;margin-bottom:1.4rem}.section-title h2{font-size:clamp(1.7rem,3vw,2.5rem);line-height:1.1;margin:0}.section-title p{max-width:58ch;color:var(--muted);margin:.35rem 0 0}.grid{display:grid;grid-template-columns:repeat(12,1fr);gap:1rem}.area-card,.exercise-card,.notice,.article-card{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);box-shadow:var(--shadow);overflow:hidden}.area-card{grid-column:span 4;text-decoration:none;color:var(--ink);min-height:240px;position:relative}.area-card img{width:100%;height:210px;object-fit:cover;display:block;transition:.25s transform}.area-card div{padding:1rem}.area-card strong{font-size:1.15rem}.area-card small{color:var(--muted);display:block;margin-top:.2rem}.area-card:hover img{transform:scale(1.035)}.toolbar{display:flex;gap:.75rem;align-items:center;flex-wrap:wrap;margin-bottom:1.25rem}.search{flex:1;min-width:240px;border:1px solid var(--line);border-radius:999px;padding:.9rem 1rem;font:inherit}.chips{display:flex;gap:.5rem;flex-wrap:wrap}.chip,.filter-chip{border:1px solid var(--line);background:#fff;border-radius:999px;padding:.5rem .8rem;color:var(--brand-dark);font-weight:800;text-decoration:none;cursor:pointer}.filter-chip.active,.chip:hover{background:var(--brand);color:#fff;border-color:var(--brand)}.exercise-card{grid-column:span 4;display:flex;flex-direction:column}.exercise-card img{width:100%;height:180px;object-fit:cover}.exercise-card .card-body{padding:1rem;display:flex;flex-direction:column;gap:.75rem;flex:1}.exercise-card h3{font-size:1.08rem;line-height:1.25;margin:0}.exercise-card p{color:var(--muted);margin:0;font-size:.95rem}.card-link{margin-top:auto;color:var(--brand-dark);font-weight:900;text-decoration:none}.notice{padding:1rem 1.15rem;background:#fff8ed;border-color:#f5d59c}.notice strong{color:var(--danger)}.article-hero{background:linear-gradient(135deg,var(--brand-dark),#0a8f7f);color:#fff;padding:clamp(2.8rem,6vw,5rem) 0}.article-hero h1{font-size:clamp(2rem,4vw,3.6rem);line-height:1.08;margin:.8rem 0}.article-hero p{max-width:70ch;color:#e9fffb}.article-layout{display:grid;grid-template-columns:minmax(0,1fr) 280px;gap:1.5rem;align-items:start}.article-card{padding:clamp(1.2rem,3vw,2rem)}.article-body h1{font-size:1.65rem;margin-top:1.6rem}.article-body h2{font-size:1.35rem;margin-top:1.4rem}.article-body h3{font-size:1.1rem;margin-top:1.1rem}.article-body a{color:var(--brand-dark);font-weight:800}.article-body ul{padding-left:1.25rem}.content-image{max-width:100%;height:auto;border-radius:18px;margin:1rem 0;box-shadow:0 10px 24px rgba(0,0,0,.08)}.content-video{width:100%;border-radius:18px;margin:1rem 0;background:#000}.content-table{width:100%!important;border-collapse:collapse;display:block;overflow:auto}.content-table td,.content-table th{border:1px solid var(--line);padding:.75rem;vertical-align:top}.video-button{display:inline-flex!important;align-items:center;gap:.45rem;margin:.45rem .35rem .45rem 0;padding:.65rem .85rem;border-radius:999px;background:var(--soft);color:var(--brand-dark)!important;text-decoration:none!important;font-weight:900}.video-button:hover{background:var(--brand);color:#fff!important}.side-panel{position:sticky;top:96px;display:grid;gap:1rem}.side-panel .article-card{padding:1rem}.side-panel img{width:100%;height:auto;border-radius:18px}.breadcrumb{color:#d8fffa}.breadcrumb a{color:#fff}.category-head{padding:3rem 0;background:var(--soft)}.site-footer{margin-top:3rem;padding:2rem clamp(1rem,3vw,3rem);display:flex;justify-content:space-between;gap:1rem;align-items:flex-start;background:#073b35;color:#dffaf6}.site-footer p{margin:.3rem 0 0;max-width:72ch;color:#c6eee8}.site-footer a{color:#fff;font-weight:800}.hidden{display:none!important}@media(max-width:900px){.article-layout{grid-template-columns:1fr}.side-panel{position:static}.area-card,.exercise-card{grid-column:span 6}}@media(max-width:640px){.site-header{position:static;align-items:flex-start;flex-direction:column}.brand img{width:48px;height:48px}.hero{min-height:68vh}.area-card,.exercise-card{grid-column:span 12}.section-title{align-items:flex-start;flex-direction:column}.site-footer{flex-direction:column}}

.hero-card .btn[type=button]{appearance:none}
.video-section{display:grid;gap:1rem;margin-bottom:1.25rem}
.video-section h2{margin:0;font-size:1.45rem}
.video-section-copy,.video-note{margin:0;color:var(--muted)}
.video-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(220px,1fr));gap:1rem}
.video-card{border:1px solid var(--line);border-radius:20px;background:linear-gradient(180deg,#ffffff,#f7fcfb);padding:1rem;display:flex;flex-direction:column;gap:.7rem;box-shadow:0 10px 24px rgba(0,61,53,.08)}
.video-badge{display:inline-flex;align-self:flex-start;padding:.35rem .65rem;border-radius:999px;background:var(--soft);color:var(--brand-dark);font-weight:800;font-size:.82rem}
.video-card h3{margin:0;font-size:1.02rem;line-height:1.2}
.video-card p{margin:0;color:var(--muted);font-size:.95rem}
.video-card-link{margin-top:auto}
.video-modal[hidden]{display:none}
.video-modal{position:fixed;inset:0;z-index:100;display:grid;place-items:center;padding:1rem}
.video-modal-backdrop{position:absolute;inset:0;background:rgba(0,18,15,.72);backdrop-filter:blur(4px)}
.video-modal-dialog{position:relative;width:min(860px,100%);background:#fff;border:1px solid var(--line);border-radius:28px;box-shadow:var(--shadow);padding:1.25rem;display:grid;gap:.85rem}
.video-modal-dialog h2{margin:0;font-size:1.5rem}
.video-modal-dialog p{margin:0;color:var(--muted)}
.video-modal-close{position:absolute;top:1rem;right:1rem;width:40px;height:40px;border-radius:999px;border:1px solid var(--line);background:#fff;color:var(--brand-dark);font-size:1.4rem;line-height:1;cursor:pointer}
.hero-inline-video{width:100%;max-height:70vh;border-radius:20px;background:#000}
body.modal-open{overflow:hidden}