:root{--bg:#f3f3ec;--ink:#222b24;--muted:#687166;--green:#344c3b;--lime:#e3ebae;--line:#d6dacf;--white:#fff}*{box-sizing:border-box}html{scroll-behavior:smooth;color-scheme:light}body{margin:0;background:var(--bg);color:var(--ink);font-family:-apple-system,BlinkMacSystemFont,"PingFang SC","Microsoft YaHei",sans-serif;line-height:1.65}button,input,select{font:inherit}button,a,summary{-webkit-tap-highlight-color:transparent}button,summary{cursor:pointer}a{color:inherit}button{color:inherit}button:focus-visible,a:focus-visible,input:focus-visible,select:focus-visible,summary:focus-visible{outline:3px solid #ae771e;outline-offset:3px}[hidden]{display:none!important}header{max-width:1280px;margin:auto;padding:22px 32px;display:flex;align-items:center;justify-content:space-between;border-bottom:1px solid var(--line)}.brand{display:flex;align-items:center;gap:12px;text-decoration:none;font-size:24px;font-weight:700}.brand small{font-size:11px;color:var(--muted);font-weight:400;border-left:1px solid var(--line);padding-left:14px;letter-spacing:.06em}.download{background:var(--green);color:white;border-radius:4px;padding:9px 15px;text-decoration:none;font-size:13px}main{max-width:1280px;margin:auto;padding:0 32px}.intro{padding:32px 0 26px;display:flex;align-items:center;justify-content:space-between;gap:35px}.eyebrow{font-size:11px;letter-spacing:.14em;color:var(--muted);margin:0 0 10px}h1{font-size:clamp(30px,4vw,45px);font-weight:650;letter-spacing:-.05em;line-height:1.3;margin:0 0 12px}.lede{font-size:13px;color:var(--muted);margin:0}.local-note{border-left:3px solid #8d9e77;padding:0 0 0 19px;flex-shrink:0;font-size:12px}.local-note b{font-size:13px}.local-note p{margin:6px 0;color:var(--muted)}.local-note small{color:var(--muted);font-size:10px}.filters{background:var(--white);border:1px solid var(--line);padding:21px 24px;border-radius:5px}.filter-title{display:flex;align-items:center;gap:17px;margin-bottom:14px}.filter-title b{font-size:14px}.filter-title span{font-size:11px;color:var(--muted)}.part-buttons{display:flex;flex-wrap:wrap;gap:8px}.part-buttons button{border:1px solid var(--line);padding:8px 25px;min-height:44px;background:var(--white);font-size:13px;border-radius:3px}.part-buttons button[aria-pressed=true]{background:var(--green);color:var(--white);border-color:var(--green)}.part-buttons button:hover{border-color:var(--green)}.filter-fields{display:grid;grid-template-columns:1fr 1fr 1.4fr auto;gap:14px;margin-top:20px;align-items:end}.filter-fields label{font-size:11px;color:var(--muted);display:flex;flex-direction:column;gap:5px}.filter-fields select,.filter-fields input{width:100%;min-width:0;min-height:44px;border:1px solid var(--line);border-radius:3px;background:#fbfcf8;color:var(--ink);padding:9px 11px;font-size:13px}.reset{padding:9px 5px;min-height:44px;border:0;background:none;color:var(--muted);font-size:12px;text-decoration:underline}.gym-reference{border-bottom:1px solid var(--line);margin-top:12px}.gym-reference summary{padding:14px 4px;list-style:none;display:flex;justify-content:space-between;align-items:center;font-size:12px}.gym-reference summary:after{content:'＋';margin-left:15px}.gym-reference[open] summary:after{content:'−'}.gym-reference small{color:var(--muted);margin-left:auto;font-size:11px}.gym-photos{display:grid;grid-template-columns:repeat(3,1fr);gap:20px;padding:7px 0 22px}.gym-photos article{display:flex;gap:15px}.gym-photos img{width:96px;height:145px;object-fit:cover;border-radius:4px}.gym-photos b{font-size:12px}.gym-photos p{font-size:11px;color:var(--muted);margin:6px 0}.gym-photos button{font-size:12px;padding:5px 0;color:var(--green);background:none;border:0}.result-bar{display:flex;justify-content:space-between;align-items:center;padding:27px 0 16px}.result-bar h2{font-size:22px;margin:0;font-weight:600}.result-bar h2 span{display:inline-block;margin-left:12px;font-size:12px;font-weight:400;color:var(--muted)}.result-bar>span{font-size:11px;color:var(--muted)}.exercise-grid{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:19px}.exercise-card{border:1px solid var(--line);border-radius:5px;overflow:hidden;background:var(--white);display:flex;flex-direction:column}.media{position:relative;aspect-ratio:1;background:white;overflow:hidden}.media img,.media video{width:100%;height:100%;object-fit:contain;display:block}.media img{padding:4px}.play{position:absolute;bottom:12px;left:50%;transform:translateX(-50%);white-space:nowrap;display:flex;align-items:center;gap:9px;border:1px solid #c6cebc;border-radius:20px;padding:7px 14px;min-height:36px;font-size:11px;background:#f5f7edf5;box-shadow:0 2px 10px #344c3b10}.play span{font-size:9px;color:var(--green)}.play:hover{background:var(--lime)}.card-body{padding:16px 17px;display:flex;flex-direction:column;flex:1;border-top:1px solid #edf0e7}.card-meta{display:flex;gap:6px;justify-content:space-between;font-size:9px;color:var(--muted);line-height:1.5}.card-meta span:first-child{color:var(--green);font-weight:600}.card-body h3{font-size:17px;margin:9px 0 5px;letter-spacing:-.02em}.primary{font-size:11px;color:var(--green);margin:0 0 10px;min-height:36px}.cue{font-size:12px;margin:0 0 10px;min-height:39px}.attachment{font-size:10px;color:var(--muted);margin:0 0 14px;min-height:32px}.card-bottom{margin-top:auto;border-top:1px solid var(--line);padding-top:11px;display:flex;justify-content:space-between;gap:7px;align-items:center}.card-bottom>span{font-size:10px;color:var(--muted)}.detail-button{background:none;color:var(--green);font-size:12px;border:0;padding:5px 0;font-weight:600;min-height:36px;white-space:nowrap}.detail-button:hover{text-decoration:underline}.load-more{text-align:center;padding:26px 0 5px}.load-more button,.empty button{border:1px solid var(--green);color:var(--green);background:transparent;padding:9px 28px;font-size:13px;border-radius:3px;min-height:44px}.empty{text-align:center;background:white;border:1px dashed var(--line);padding:45px 20px}.empty p{font-size:13px;color:var(--muted)}.practice-note{margin-top:28px;padding:20px 24px;background:#e9eddf;border-left:3px solid var(--green);font-size:12px}.practice-note p{margin:6px 0;color:#52634d}.practice-note b{font-size:13px}footer{border-top:1px solid var(--line);padding:27px 0 35px;margin-top:30px;font-size:11px;color:var(--muted)}footer b{font-size:19px;color:var(--ink)}footer p{max-width:890px}footer span{float:right}dialog{border:1px solid var(--line);border-radius:8px;padding:0;width:min(940px,calc(100vw - 36px));max-height:calc(100dvh - 40px);color:var(--ink);background:var(--white);overscroll-behavior:contain}dialog::backdrop{background:#122017a8}.dialog-top{position:sticky;top:0;z-index:3;display:flex;align-items:center;justify-content:space-between;background:#f3f5ee;border-bottom:1px solid var(--line);padding:10px 23px;font-size:12px}.dialog-top button{font-size:18px;border:0;background:transparent;width:40px;height:40px}.detail-heading{padding:24px 30px 0}.detail-heading h2{font-size:28px;margin:0;font-weight:650}.detail-cue{color:var(--green);font-size:14px;margin:8px 0 0}.detail-grid{display:grid;grid-template-columns:1fr 1.15fr;gap:30px;padding:18px 30px 30px}.detail-media{border:1px solid var(--line);border-radius:5px;overflow:hidden}.media-note{font-size:10px;color:var(--muted);margin:9px 0 16px}.muscle-panel{background:#f0f3e7;padding:14px 17px;font-size:12px;border-radius:4px}.muscle-panel b{font-size:10px;color:var(--green)}.muscle-panel p{margin:3px 0 10px}.muscle-panel p:last-child{margin-bottom:0}.prescription{display:flex;gap:24px;margin-top:17px;font-size:10px;color:var(--muted)}.prescription b{display:block;font-size:13px;color:var(--ink)}.instructions h3{font-size:15px;margin:0 0 18px}.instructions ol{padding:0;list-style:none;counter-reset:steps;margin:0}.instructions li{counter-increment:steps;display:flex;align-items:start;gap:13px;font-size:13px;margin-bottom:21px;line-height:1.9}.instructions li:before{content:'0' counter(steps);flex-shrink:0;color:#7a8a6e;font-size:12px}.mistake{border-top:1px solid var(--line);padding-top:15px;font-size:12px;color:var(--muted)}.mistake b{font-size:11px;color:#8a5139}.mistake p{margin:5px 0 0}.source-links{display:flex;gap:10px;flex-wrap:wrap;margin-top:22px}.source-links a{font-size:11px;padding:7px 10px;border:1px solid var(--line);border-radius:3px;text-decoration:none}.source-links small{width:100%;font-size:10px;color:var(--muted)}.media-error{height:100%;padding:25px;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:12px;text-align:center;font-size:12px}.media-error p{margin:0}.media-error small{color:var(--muted)}.noscript{padding:20px;text-align:center}@media(max-width:1050px){.exercise-grid{grid-template-columns:repeat(3,minmax(0,1fr))}.local-note{max-width:330px}.gym-photos{gap:14px}.gym-photos article{display:block}.gym-photos img{width:100%;height:170px;margin-bottom:9px}}@media(max-width:760px){header{padding:18px 20px}.brand{font-size:21px}.brand small{display:none}main{padding:0 20px}.intro{display:block;padding:25px 0 20px}.local-note{max-width:none;margin-top:18px;padding-left:13px}.local-note p br{display:none}.filter-fields{grid-template-columns:1fr 1fr}.search-label{grid-column:1/-1}.reset{grid-column:1/-1;padding:0;min-height:30px;text-align:left}.filters{padding:17px}.part-buttons{gap:6px}.part-buttons button{padding:7px 15px;font-size:12px}.filter-title{display:block}.filter-title span{display:block;margin-top:3px}.exercise-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:13px}.detail-grid{grid-template-columns:1fr;gap:15px;padding:20px}.detail-heading{padding:20px 20px 0}.detail-media{max-width:380px;margin:auto}.result-bar>span{display:none}.gym-photos{grid-template-columns:1fr}.gym-photos article{display:flex}.gym-photos img{width:95px;height:130px;margin:0}.gym-reference small{display:none}.card-body{padding:13px}.card-body h3{font-size:16px}.card-meta{flex-direction:column}.card-bottom{flex-wrap:wrap}.primary{min-height:38px}.cue{min-height:58px}.attachment{min-height:32px}.play{bottom:8px;padding:6px 10px;font-size:10px}.practice-note{padding:17px}footer span{float:none;display:block;margin-top:12px}}@media(max-width:380px){main{padding:0 12px}.filter-fields{grid-template-columns:1fr}.part-buttons button{padding:7px 12px}.card-body{padding:10px}.card-body h3{font-size:15px}.download{font-size:11px;padding:8px 11px}}@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}}@media print{header,.filters,.gym-reference,.play,.download,.load-more,.source-links{display:none}.exercise-grid{grid-template-columns:repeat(2,1fr)}.exercise-card{break-inside:avoid}dialog[open]{position:static;max-height:none;width:100%;border:0}.detail-grid{display:block}}
/* 手机优先：主要肌肉直接可选，次要条件折叠，触控区域留足空间。 */
.filter-fields{grid-template-columns:minmax(190px,1fr) 2fr;align-items:start}.advanced-filters{border:1px solid var(--line);border-radius:4px;margin-top:23px;min-width:0}.advanced-filters summary{min-height:44px;padding:10px 13px;font-size:13px;list-style:none;display:flex;justify-content:space-between}.advanced-filters summary:after{content:'＋';margin-left:12px}.advanced-filters[open] summary:after{content:'−'}.advanced-fields{display:grid;grid-template-columns:1fr 1.3fr;gap:12px;padding:0 13px 12px}.advanced-fields .reset{grid-column:1/-1;justify-self:start;min-height:44px;padding:7px 0}.play{min-height:44px;padding:9px 18px;font-size:13px}.detail-button{min-height:44px;padding:9px 12px;background:var(--green);color:white;border-radius:4px}.source-links a{min-height:44px;display:inline-flex;align-items:center}.dialog-top button{width:44px;height:44px}.part-buttons button{min-height:44px}
@media(max-width:760px){header{padding:12px 16px;padding-top:max(12px,env(safe-area-inset-top))}.download{min-height:44px;display:flex;align-items:center;font-size:12px}main{padding:0 16px}.intro{padding:20px 0 16px}.intro h1{font-size:30px}.intro .eyebrow{margin-bottom:5px}.local-note{border:0;padding:0;margin-top:9px}.local-note b,.local-note small,.local-note p br{display:none}.local-note p{font-size:11px;margin:0}.filters{padding:14px}.filter-title span{display:none}.part-buttons{flex-wrap:nowrap;overflow-x:auto;padding-bottom:6px;scrollbar-width:thin;overscroll-behavior-x:contain}.part-buttons button{flex:0 0 auto;padding:8px 17px;font-size:14px}.filter-fields{grid-template-columns:1fr;margin-top:12px;gap:8px}.filter-fields select,.filter-fields input{font-size:16px;min-height:48px}.advanced-filters{margin:0}.advanced-fields{grid-template-columns:1fr}.search-label{grid-column:auto}.advanced-fields .reset{min-height:44px}.exercise-grid{grid-template-columns:1fr;gap:18px}.exercise-card .media{aspect-ratio:4/3;max-height:340px}.card-body{padding:16px}.card-meta{flex-direction:row;font-size:11px}.card-body h3{font-size:21px;margin-top:8px}.primary{font-size:13px;min-height:0}.cue{font-size:14px;min-height:0}.attachment{font-size:12px;min-height:0;margin-bottom:12px}.card-bottom{flex-wrap:nowrap}.card-bottom>span{font-size:12px}.detail-button{font-size:14px;padding:10px 18px}.play{font-size:14px;padding:10px 20px}.result-bar{padding:20px 0 12px}.result-bar h2{font-size:20px}dialog{width:100%;max-width:none;margin:auto 0 0;max-height:96dvh;border-radius:16px 16px 0 0;padding-bottom:env(safe-area-inset-bottom);border-bottom:0}.dialog-top{padding:8px 16px}.detail-heading{padding:16px 18px 0}.detail-heading h2{font-size:25px}.detail-heading .eyebrow{font-size:12px;letter-spacing:0}.detail-grid{display:flex;flex-direction:column;padding:16px 18px 24px;gap:15px}.detail-grid>div:first-child{display:contents}.detail-media{order:0;width:100%;max-width:380px}.detail-media .media{aspect-ratio:4/3;max-height:285px}.instructions{order:1}.muscle-panel{order:2}.prescription{order:3}.detail-grid .media-note{order:4;margin:0}.instructions li{font-size:15px;margin-bottom:16px}.instructions h3{font-size:17px}.mistake{font-size:14px}.prescription b{font-size:15px}.source-links a{font-size:12px}.practice-note{font-size:13px}.gym-reference summary{min-height:48px}.gym-photos button{min-height:44px}footer{padding-bottom:max(30px,env(safe-area-inset-bottom))}}

/* ===== 训练计划 + 本机打卡 ===== */
.plans{background:var(--white);border:1px solid var(--line);padding:21px 24px;border-radius:5px;margin-top:22px}
.plans-head{margin-bottom:14px}
.plans-head h2{font-size:20px;margin:0 0 6px;letter-spacing:-.02em}
.plans-head .lede{font-size:12px}
.plan-tabs{display:flex;flex-wrap:wrap;gap:9px;margin-bottom:16px}
.plan-tabs button{background:var(--bg);border:1px solid var(--line);border-radius:5px;padding:9px 14px;display:flex;flex-direction:column;align-items:flex-start;gap:2px;text-align:left}
.plan-tabs b{font-size:14px}
.plan-tabs small{font-size:11px;color:var(--muted)}
.plan-tabs button[aria-pressed="true"]{background:var(--green);border-color:var(--green);color:white}
.plan-tabs button[aria-pressed="true"] small{color:#c9d4c2}
.plan-board{border:1px solid var(--line);border-radius:5px;background:var(--bg)}
.plan-days{display:flex;flex-wrap:wrap;gap:8px;padding:13px 14px 0}
.plan-days button{background:white;border:1px solid var(--line);border-radius:4px;padding:7px 13px;font-size:13px;display:flex;flex-direction:column;align-items:flex-start;gap:1px}
.plan-days small{font-size:10px;color:var(--muted)}
.plan-days button[aria-pressed="true"]{background:var(--green);border-color:var(--green);color:white}
.plan-days button[aria-pressed="true"] small{color:#c9d4c2}
.plan-note{font-size:12px;color:var(--muted);padding:12px 14px 0;margin:0}
.plan-tip{font-size:12px;padding:8px 14px 0;margin:0}
.plan-tip b{color:var(--green)}
.plan-progress-wrap{padding:10px 14px 0;display:flex;flex-direction:column;gap:6px;font-size:11px;color:var(--muted)}
.plan-progress-track{height:4px;border-radius:2px;background:var(--line);overflow:hidden}
.plan-bar{display:block;height:100%;width:0;background:var(--green);border-radius:2px;transition:width .3s ease}
.plan-items{list-style:none;margin:12px 0 0;padding:0}
.plan-item{display:flex;align-items:center;gap:12px;padding:11px 14px;background:white;border-top:1px solid var(--line)}
.plan-item:first-child{border-top:0}
.plan-check{width:34px;height:34px;border-radius:50%;border:1.5px solid var(--green);background:white;color:var(--green);font-size:15px;flex-shrink:0;display:inline-flex;align-items:center;justify-content:center}
.plan-check[aria-pressed="true"]{background:var(--green);color:white}
.plan-item-text{flex:1;min-width:0}
.plan-item-text b{display:block;font-size:15px}
.plan-item-text span{font-size:11px;color:var(--muted)}
.plan-item.is-done .plan-item-text b{color:var(--muted);text-decoration:line-through;text-decoration-thickness:1.5px}
.plan-item.is-done .plan-item-text span{color:#9aa29b}
.plan-detail{min-height:40px;padding:8px 12px;font-size:12px;flex-shrink:0;background:var(--green);color:white;border-radius:4px}
.plan-actions{display:flex;align-items:center;gap:16px;padding:12px 14px;border-top:1px solid var(--line)}
.plan-actions .reset{background:none;border:0;color:var(--muted);font-size:12px;padding:4px 0;min-height:0}
.plan-actions small{font-size:10px;color:#9aa29b}
@media(max-width:760px){.plans{padding:14px}.plans-head h2{font-size:18px}.plan-tabs{flex-wrap:nowrap;overflow-x:auto;padding-bottom:6px;scrollbar-width:thin}.plan-tabs button{flex:0 0 auto;min-width:120px}.plan-days{flex-wrap:nowrap;overflow-x:auto;padding-bottom:6px;scrollbar-width:thin}.plan-days button{flex:0 0 auto}.plan-check{min-height:44px;width:44px;height:44px}.plan-item-text b{font-size:14px}.plan-item-text span{font-size:10px}.plan-detail{min-height:44px}}