.exercise-illustration[data-astro-cid-gftrqp7e]{padding:0 0 12px}.illustration-row[data-astro-cid-gftrqp7e]{display:flex;align-items:center;justify-content:center;gap:16px}.illustration-col[data-astro-cid-gftrqp7e]{text-align:center}.illustration-col[data-astro-cid-gftrqp7e] img[data-astro-cid-gftrqp7e]{width:100%;max-width:320px;height:auto;border-radius:var(--radius-lg);border:1px solid var(--card-border);background:#fff}.illustration-label[data-astro-cid-gftrqp7e]{display:block;margin-top:8px;font-size:.78rem;font-weight:700;color:var(--text-secondary);text-transform:uppercase;letter-spacing:.05em}.illustration-arrow[data-astro-cid-gftrqp7e]{font-size:1.8rem;color:var(--sage);font-weight:800;flex-shrink:0}@media(max-width:640px){.illustration-col[data-astro-cid-gftrqp7e] img[data-astro-cid-gftrqp7e]{max-width:140px}.illustration-arrow[data-astro-cid-gftrqp7e]{font-size:1.2rem}}.breadcrumb[data-astro-cid-gftrqp7e]{padding:16px 0 0;font-size:.82rem;color:var(--text-secondary);display:flex;align-items:center;gap:8px;flex-wrap:wrap}.breadcrumb[data-astro-cid-gftrqp7e] a[data-astro-cid-gftrqp7e]{color:var(--sage-dark);font-weight:600;transition:color .2s}.breadcrumb[data-astro-cid-gftrqp7e] a[data-astro-cid-gftrqp7e]:hover{color:var(--sage-deep)}.bc-sep[data-astro-cid-gftrqp7e]{opacity:.4}.bc-current[data-astro-cid-gftrqp7e]{font-weight:600;color:var(--text-primary)}.exercise-hero[data-astro-cid-gftrqp7e]{padding:28px 0 36px;background:radial-gradient(circle at 15% 30%,rgba(122,158,126,.18),transparent 45%),radial-gradient(circle at 85% 15%,rgba(232,168,92,.15),transparent 40%),var(--bg)}.exercise-hero-badges[data-astro-cid-gftrqp7e]{display:flex;gap:8px;margin-bottom:16px;flex-wrap:wrap}.exercise-cat-pill[data-astro-cid-gftrqp7e]{font-size:.72rem;font-weight:800;text-transform:uppercase;letter-spacing:.05em;color:var(--sage-deep);background:#7a9e7e1f;border:1px solid rgba(122,158,126,.2);padding:5px 12px;border-radius:999px}.exercise-diff-pill[data-astro-cid-gftrqp7e]{font-size:.72rem;font-weight:800;padding:5px 12px;border-radius:999px}.diff-beginner[data-astro-cid-gftrqp7e]{color:#3d7a40;background:#3d7a401a;border:1px solid rgba(61,122,64,.2)}.diff-intermediate[data-astro-cid-gftrqp7e]{color:#b8860b;background:#b8860b1a;border:1px solid rgba(184,134,11,.2)}.diff-advanced[data-astro-cid-gftrqp7e]{color:#c04040;background:#c040401a;border:1px solid rgba(192,64,64,.2)}.exercise-hero-desc[data-astro-cid-gftrqp7e]{margin-top:16px;color:var(--text-secondary);font-size:1.08rem;line-height:1.7;max-width:640px}.exercise-muscles-row[data-astro-cid-gftrqp7e]{display:flex;flex-wrap:wrap;gap:8px;margin-top:18px}.muscle-chip[data-astro-cid-gftrqp7e]{font-size:.8rem;font-weight:700;color:var(--sage-dark);background:#7a9e7e1a;padding:5px 14px;border-radius:999px;border:1px solid rgba(122,158,126,.18)}.exercise-body[data-astro-cid-gftrqp7e]{padding-bottom:48px}.info-card[data-astro-cid-gftrqp7e]{margin:32px 0;background:var(--card-bg);border:1px solid var(--card-border);border-radius:var(--radius-lg);padding:28px 32px}.info-card[data-astro-cid-gftrqp7e]:hover{transform:none;box-shadow:none}.info-card-title[data-astro-cid-gftrqp7e]{font-size:1.1rem;font-weight:800;margin-bottom:20px;display:flex;align-items:center;gap:10px}.info-icon[data-astro-cid-gftrqp7e]{font-size:1.3rem}.timing-grid[data-astro-cid-gftrqp7e]{display:grid;grid-template-columns:repeat(auto-fit,minmax(120px,1fr));gap:16px}.timing-item[data-astro-cid-gftrqp7e]{text-align:center;background:var(--bg);border-radius:var(--radius-md);padding:16px 12px}.timing-value[data-astro-cid-gftrqp7e]{display:block;font-size:1.35rem;font-weight:900;color:var(--sage-dark);margin-bottom:4px}.timing-label[data-astro-cid-gftrqp7e]{font-size:.78rem;font-weight:700;color:var(--text-secondary);text-transform:uppercase;letter-spacing:.05em}.guide-section[data-astro-cid-gftrqp7e]{margin-bottom:36px}.guide-section-title[data-astro-cid-gftrqp7e]{font-size:1.3rem;font-weight:800;margin-bottom:18px;display:flex;align-items:center;gap:12px}.section-number[data-astro-cid-gftrqp7e]{font-size:.75rem;font-weight:900;color:var(--sage-dark);background:#7a9e7e1f;width:32px;height:32px;display:inline-flex;align-items:center;justify-content:center;border-radius:8px;flex-shrink:0}.steps-list[data-astro-cid-gftrqp7e]{list-style:none;display:flex;flex-direction:column;gap:14px}.step-item[data-astro-cid-gftrqp7e]{display:flex;align-items:flex-start;gap:14px;background:var(--card-bg);border:1px solid var(--card-border);border-radius:var(--radius-md);padding:16px 20px;transition:border-color .2s}.step-item[data-astro-cid-gftrqp7e]:hover{border-color:var(--sage-muted)}.step-num[data-astro-cid-gftrqp7e]{font-size:.85rem;font-weight:900;color:#fff;background:linear-gradient(135deg,var(--sage),var(--sage-dark));width:28px;height:28px;display:flex;align-items:center;justify-content:center;border-radius:50%;flex-shrink:0;margin-top:1px}.step-text[data-astro-cid-gftrqp7e]{font-size:.95rem;line-height:1.65;color:var(--text-primary)}.tip-list[data-astro-cid-gftrqp7e],.mistake-list[data-astro-cid-gftrqp7e],.struggle-list[data-astro-cid-gftrqp7e]{list-style:none;display:flex;flex-direction:column;gap:10px}.tip-item[data-astro-cid-gftrqp7e],.mistake-item[data-astro-cid-gftrqp7e],.struggle-item[data-astro-cid-gftrqp7e]{display:flex;align-items:flex-start;gap:12px;padding:12px 16px;border-radius:var(--radius-sm);font-size:.95rem;line-height:1.65}.tip-item[data-astro-cid-gftrqp7e]{background:#3d7a400f;border-left:3px solid rgba(61,122,64,.4)}.tip-icon[data-astro-cid-gftrqp7e]{color:#3d7a40;font-weight:900;flex-shrink:0}.mistake-item[data-astro-cid-gftrqp7e]{background:#c040400d;border-left:3px solid rgba(192,64,64,.35)}.mistake-icon[data-astro-cid-gftrqp7e]{color:#c04040;font-weight:900;flex-shrink:0}.struggle-item[data-astro-cid-gftrqp7e]{background:#e8a85c14;border-left:3px solid rgba(232,168,92,.5)}.struggle-icon[data-astro-cid-gftrqp7e]{color:var(--accent-warm);font-weight:900;flex-shrink:0}.progression-section[data-astro-cid-gftrqp7e]{margin:40px 0;background:var(--card-bg);border:1px solid var(--card-border);border-radius:var(--radius-lg);padding:28px 32px;display:flex;flex-direction:column;gap:20px}.progression-label[data-astro-cid-gftrqp7e]{font-size:.82rem;font-weight:800;color:var(--text-secondary);text-transform:uppercase;letter-spacing:.06em;margin-bottom:10px}.progression-cards[data-astro-cid-gftrqp7e]{display:flex;flex-wrap:wrap;gap:10px}.progression-card[data-astro-cid-gftrqp7e]{display:flex;flex-direction:column;gap:6px;padding:12px 16px;border-radius:var(--radius-md);background:var(--bg);border:1px solid var(--card-border);text-decoration:none;color:var(--text-primary);transition:all .2s;font-size:.9rem}.progression-card[data-astro-cid-gftrqp7e]:hover{border-color:var(--sage);transform:translateY(-2px)}.progression-current[data-astro-cid-gftrqp7e]{display:flex;flex-direction:column;gap:6px;padding:14px 18px;border-radius:var(--radius-md);background:#7a9e7e14;border:2px solid var(--sage);font-size:.95rem;align-self:flex-start}.mini-diff[data-astro-cid-gftrqp7e]{font-size:.65rem;font-weight:800;padding:2px 8px;border-radius:999px;width:fit-content}.related-articles[data-astro-cid-gftrqp7e]{margin:40px 0 0}.related-grid[data-astro-cid-gftrqp7e]{display:grid;grid-template-columns:repeat(auto-fit,minmax(220px,1fr));gap:14px}.related-card[data-astro-cid-gftrqp7e]{display:flex;flex-direction:column;gap:8px;text-decoration:none;color:var(--text-primary);transition:border-color .2s}.related-card[data-astro-cid-gftrqp7e]:hover{border-color:var(--sage);transform:none;box-shadow:none}.related-pill[data-astro-cid-gftrqp7e]{font-size:.72rem;font-weight:800;color:var(--sage-deep);background:#7a9e7e24;border:1px solid rgba(122,158,126,.24);padding:3px 8px;border-radius:999px;width:fit-content}.related-meta[data-astro-cid-gftrqp7e]{font-size:.82rem;color:var(--text-secondary)}.guide-cta[data-astro-cid-gftrqp7e]{margin-top:40px;display:flex;flex-wrap:wrap;align-items:center;justify-content:space-between;gap:16px}.guide-cta[data-astro-cid-gftrqp7e]:hover{transform:none;box-shadow:none}.guide-cta-text[data-astro-cid-gftrqp7e]{font-size:.95rem;color:var(--text-secondary);max-width:480px;line-height:1.6}.back-link[data-astro-cid-gftrqp7e]{margin-top:28px;padding-top:20px;border-top:1px solid var(--card-border)}.back-link[data-astro-cid-gftrqp7e] a[data-astro-cid-gftrqp7e]{font-size:.9rem;font-weight:700;color:var(--sage-dark);transition:color .2s}.back-link[data-astro-cid-gftrqp7e] a[data-astro-cid-gftrqp7e]:hover{color:var(--sage-deep)}@media(max-width:640px){.info-card[data-astro-cid-gftrqp7e],.progression-section[data-astro-cid-gftrqp7e]{padding:20px}.timing-grid[data-astro-cid-gftrqp7e]{grid-template-columns:repeat(2,1fr)}.guide-cta[data-astro-cid-gftrqp7e]{flex-direction:column;text-align:center}}