/* 凯格尔运动指南 · 全站样式（纯静态，无框架依赖） */
:root {
  --brand: #0f766e;
  --brand-dark: #115e59;
  --brand-soft: #ecfdf5;
  --ink: #1f2937;
  --muted: #64748b;
  --bg: #f6f8f9;
  --card: #ffffff;
  --line: #e2e8f0;
  --men: #0369a1;
  --men-soft: #eff6ff;
  --women: #be185d;
  --women-soft: #fdf2f8;
  --warn: #b45309;
  --warn-soft: #fffbeb;
  --radius: 12px;
}

* { box-sizing: border-box; }
html { -webkit-text-size-adjust: 100%; scroll-behavior: smooth; }
body {
  margin: 0;
  font-family: system-ui, -apple-system, "Segoe UI", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei", sans-serif;
  color: var(--ink);
  background: var(--bg);
  font-size: 16px;
  line-height: 1.8;
}
a { color: var(--brand); }
a:hover { color: var(--brand-dark); }
img, svg { max-width: 100%; }

/* ---------- 无障碍 ---------- */
.skip-link {
  position: absolute; left: -9999px; top: 0;
  background: var(--brand); color: #fff; padding: 8px 16px; z-index: 100;
  border-radius: 0 0 8px 0; text-decoration: none;
}
.skip-link:focus { left: 0; }

/* ---------- 顶部通知条（App 推广） ---------- */
.topbar {
  background: #064e3b; color: #a7f3d0;
  font-size: 13px; text-align: center; padding: 6px 12px;
}
.topbar a { color: #5eead4; font-weight: 600; margin-left: 10px; }
.topbar a:hover { color: #fff; }

/* ---------- 头部导航 ---------- */
.site-header {
  background: #fff;
  border-bottom: 1px solid var(--line);
  position: sticky; top: 0; z-index: 50;
}
.header-inner {
  max-width: 1080px; margin: 0 auto; padding: 10px 20px;
  display: flex; flex-wrap: wrap; align-items: center; justify-content: space-between; gap: 8px 20px;
}
.brand {
  display: flex; align-items: center; gap: 9px;
  font-weight: 700; font-size: 19px; color: var(--brand-dark); text-decoration: none;
  letter-spacing: 0.5px;
}
.brand .logo { width: 30px; height: 30px; flex: none; }
.main-nav ul { display: flex; flex-wrap: wrap; gap: 2px; list-style: none; margin: 0; padding: 0; }
.main-nav a {
  display: block; padding: 7px 12px; border-radius: 8px;
  color: #374151; text-decoration: none; font-size: 15px; white-space: nowrap;
}
.main-nav a:hover { background: var(--brand-soft); color: var(--brand-dark); }
.main-nav a[aria-current="page"] { background: var(--brand); color: #fff; }
.btn-head-app {
  background: var(--brand); color: #fff !important; text-decoration: none;
  font-size: 14px; font-weight: 600; padding: 7px 16px; border-radius: 999px; white-space: nowrap;
  border: 1px solid var(--brand-dark);
}
.btn-head-app:hover { background: var(--brand-dark); }

/* ---------- 面包屑 ---------- */
.breadcrumb-wrap { background: #fff; border-bottom: 1px solid var(--line); }
.breadcrumb {
  max-width: 1080px; margin: 0 auto; padding: 9px 20px;
  font-size: 13px; color: var(--muted);
}
.breadcrumb a { color: var(--muted); text-decoration: none; }
.breadcrumb a:hover { color: var(--brand); text-decoration: underline; }
.breadcrumb .sep { margin: 0 8px; color: #cbd5e1; }
.breadcrumb [aria-current="page"] { color: var(--brand-dark); }

/* ---------- 主体布局 ---------- */
main { max-width: 1080px; margin: 0 auto; padding: 8px 20px 56px; }
.container { max-width: 100%; }
.prose { max-width: 800px; margin: 0 auto; }

h1 { font-size: 28px; line-height: 1.4; margin: 26px 0 10px; }
.prose h1, .container > h1 { margin-top: 22px; }
h2 {
  font-size: 20px; line-height: 1.5; margin: 34px 0 12px; padding-left: 12px;
  border-left: 4px solid var(--brand); color: #134e4a;
}
h3 { font-size: 17px; margin: 24px 0 8px; }
p { margin: 10px 0; }
.page-meta { color: var(--muted); font-size: 13px; border-bottom: 1px dashed var(--line); padding-bottom: 12px; }
.lede { color: #475569; font-size: 16.5px; }
.intro { color: #475569; font-size: 16.5px; max-width: 760px; }
ul { padding-left: 22px; }

/* ---------- 占位提示 ---------- */
.ph {
  background: var(--warn-soft); border: 1px dashed #f59e0b; color: #92400e;
  padding: 12px 16px; border-radius: 10px; font-size: 14px;
}
.ph-inline { background: var(--warn-soft); border: 1px dashed #f59e0b; color: #92400e; padding: 2px 8px; border-radius: 6px; font-size: 14px; }

.notice {
  background: #eff6ff; border: 1px solid #bfdbfe; border-left: 4px solid #3b82f6;
  padding: 14px 18px; border-radius: 10px; margin: 28px 0 0; font-size: 14px; color: #1e3a8a;
}
.disclaimer-box {
  background: #f1f5f9; border: 1px solid var(--line); color: var(--muted);
  font-size: 13px; padding: 12px 16px; border-radius: 10px; margin-top: 32px;
}

/* ---------- 表格 ---------- */
.prose table, .home-sec table {
  width: 100%; border-collapse: collapse; margin: 16px 0; font-size: 14.5px; background: #fff;
}
th, td { border: 1px solid var(--line); padding: 9px 12px; text-align: left; vertical-align: top; }
th { background: var(--brand-soft); color: #134e4a; font-weight: 600; }

/* ---------- 首页 ---------- */
.hero {
  background: linear-gradient(135deg, #0f766e 0%, #0d9488 100%);
  color: #fff; border-radius: 18px; padding: 44px 36px; margin: 20px 0 34px;
}
.hero h1 { color: #fff; font-size: 32px; margin: 0 0 12px; }
.hero p { color: #ccfbf1; font-size: 16px; max-width: 640px; margin: 0 0 22px; }
.hero-actions { display: flex; flex-wrap: wrap; gap: 12px; }
.btn {
  display: inline-block; padding: 10px 22px; border-radius: 999px;
  text-decoration: none !important; font-size: 15px; font-weight: 600; transition: 0.15s;
}
.btn-men { background: #fff; color: var(--men) !important; }
.btn-men:hover { background: var(--men-soft); }
.btn-women { background: #fff; color: var(--women) !important; }
.btn-women:hover { background: var(--women-soft); }
.btn-ghost { background: rgba(255,255,255,0.16); color: #fff !important; border: 1px solid rgba(255,255,255,0.6); }
.btn-ghost:hover { background: rgba(255,255,255,0.28); }
.btn-app { background: #fff; color: var(--brand-dark) !important; }
.btn-app:hover { background: #ccfbf1; }

.home-sec { margin-bottom: 38px; }
.home-sec h2 { margin-top: 10px; border-left-color: transparent; padding-left: 0; font-size: 23px; }
.sec-desc { color: var(--muted); margin-top: -6px; }

/* ---------- 首页 App 横幅 ---------- */
.app-banner {
  display: flex; flex-wrap: wrap; gap: 20px 32px; align-items: center; justify-content: space-between;
  background: linear-gradient(135deg, #0f766e 0%, #0369a1 100%);
  color: #fff; border-radius: 16px; padding: 28px 30px;
}
.app-banner-txt p { color: #ccfbf1; margin: 0 0 14px; }
.app-points { list-style: none; padding: 0; margin: 0; display: flex; flex-wrap: wrap; gap: 8px 18px; }
.app-points li { font-size: 14px; color: #fff; }
.app-banner-btns { display: flex; flex-wrap: wrap; gap: 12px; flex: none; }

/* ---------- 卡片网格 ---------- */
.grid {
  display: grid; grid-template-columns: repeat(auto-fill, minmax(250px, 1fr));
  gap: 16px; margin: 16px 0;
}
.grid-4 { grid-template-columns: repeat(auto-fill, minmax(220px, 1fr)); }
.card {
  display: flex; flex-direction: column; gap: 6px;
  background: var(--card); border: 1px solid var(--line); border-radius: var(--radius);
  padding: 18px 20px; text-decoration: none !important; color: inherit; transition: 0.15s;
}
.card:hover { border-color: var(--brand); box-shadow: 0 6px 18px rgba(15, 118, 110, 0.12); transform: translateY(-2px); }
.card h2 {
  border: none; padding: 0; margin: 0; font-size: 17px; color: var(--brand-dark); line-height: 1.5;
}
.card p {
  margin: 0; font-size: 13.5px; color: var(--muted); line-height: 1.7;
  display: -webkit-box; -webkit-line-clamp: 3; -webkit-box-orient: vertical; overflow: hidden;
}
.card .more { margin-top: auto; padding-top: 8px; font-size: 13px; color: var(--brand); font-weight: 600; }
.card-app { border-color: #99f6e4; background: linear-gradient(180deg, #f0fdfa, #ffffff); }
.card-app:hover { border-color: var(--brand); }

/* ---------- FAQ 折叠 ---------- */
.faq-block details {
  background: #fff; border: 1px solid var(--line); border-radius: 10px;
  padding: 4px 18px; margin: 10px 0;
}
.faq-block summary {
  cursor: pointer; font-weight: 600; padding: 10px 0; font-size: 15.5px; color: #134e4a;
}
.faq-block details[open] { border-color: var(--brand); }
.faq-block p { color: #475569; font-size: 14.5px; }

/* ---------- 相关阅读 ---------- */
.related {
  background: #fff; border: 1px solid var(--line); border-radius: var(--radius);
  padding: 6px 22px 14px; margin-top: 32px;
}
.related h2 { border: none; padding: 0; font-size: 17px; }
.related ul { margin: 6px 0 0; padding: 0 0 0 18px; columns: 2; column-gap: 32px; }
.related li { margin: 6px 0; break-inside: avoid; font-size: 14.5px; }

/* ---------- App 推广卡（内容页底部） ---------- */
.app-cta {
  display: flex; flex-wrap: wrap; gap: 14px 24px; align-items: center; justify-content: space-between;
  background: linear-gradient(135deg, #f0fdfa, #eff6ff);
  border: 1px solid #99f6e4; border-radius: var(--radius);
  padding: 18px 22px; margin-top: 28px;
}
.app-cta-txt strong { color: #0f766e; font-size: 15.5px; }
.app-cta-txt p { margin: 4px 0 0; font-size: 13.5px; color: #475569; max-width: 560px; }
.app-cta-btns { display: flex; gap: 10px; flex: none; }
.btn-app, .btn-app-ghost {
  display: inline-block; padding: 9px 20px; border-radius: 999px;
  font-size: 14px; font-weight: 600; text-decoration: none !important; white-space: nowrap;
}
.btn-app { background: var(--brand); color: #fff !important; }
.btn-app:hover { background: var(--brand-dark); }
.btn-app-ghost { background: #fff; color: var(--brand-dark) !important; border: 1px solid #99f6e4; }
.btn-app-ghost:hover { background: #ccfbf1; }

/* ---------- App 落地页 ---------- */
.app-hero {
  background: linear-gradient(135deg, #0f766e 0%, #0d9488 55%, #0369a1 100%);
  color: #fff; border-radius: 18px; padding: 46px 36px; margin: 20px 0 34px; text-align: center;
}
.app-hero h1 { color: #fff; font-size: 36px; margin: 0 0 6px; }
.app-tag { font-size: 20px; font-weight: 700; color: #99f6e4; margin: 0 0 10px !important; }
.app-sub { color: #ccfbf1; max-width: 620px; margin: 0 auto 24px !important; }
.app-hero-actions { display: flex; flex-wrap: wrap; gap: 14px; justify-content: center; margin-bottom: 14px; }
.btn-dl {
  display: flex; flex-direction: column; align-items: center; gap: 2px;
  background: #111827; color: #fff !important; text-decoration: none !important;
  border-radius: 12px; padding: 10px 26px; min-width: 170px; transition: 0.15s;
}
.btn-dl:hover { background: #1f2937; transform: translateY(-1px); }
.btn-dl strong { font-size: 15px; }
.btn-dl span { font-size: 12px; color: #9ca3af; }
.app-note { color: #a7f3d0; font-size: 13px; margin: 0 !important; }

.feature-grid {
  display: grid; grid-template-columns: repeat(auto-fill, minmax(280px, 1fr)); gap: 16px; margin: 16px 0;
}
.feature {
  background: #fff; border: 1px solid var(--line); border-radius: var(--radius);
  padding: 20px 22px;
}
.feature .f-icon { font-size: 26px; line-height: 1; margin-bottom: 10px; }
.feature h3 { margin: 0 0 6px; font-size: 16.5px; color: #134e4a; }
.feature p { margin: 0; font-size: 14px; color: var(--muted); }

.app-download .dl-wrap {
  display: flex; flex-wrap: wrap; gap: 28px; align-items: center;
  background: #fff; border: 1px solid var(--line); border-radius: var(--radius); padding: 26px 30px;
}
.qr-item {
  display: flex; flex-direction: column; align-items: center; gap: 6px;
  background: #fff; border: 1px solid var(--line); border-radius: 12px;
  padding: 14px 14px 12px; text-align: center;
}
.qr-item img {
  width: 140px; height: 140px; border-radius: 8px; border: 1px solid var(--line);
  background: #fff;
}
.qr-item strong { font-size: 15px; color: #134e4a; }
.qr-item span { font-size: 12px; color: var(--muted); }
.dl-btns { display: flex; flex-direction: column; gap: 12px; align-items: flex-start; }
.dl-tip { font-size: 13px; color: var(--muted); margin: 4px 0 0; }

/* ---------- 计时器 ---------- */
.timer-card {
  background: #fff; border: 1px solid var(--line); border-radius: 16px;
  padding: 28px 24px; text-align: center; margin: 20px 0 8px;
  transition: border-color 0.3s;
}
.timer-card.phase-contract { border-color: var(--brand); box-shadow: 0 0 0 4px rgba(15, 118, 110, 0.12); }
.timer-card.phase-relax { border-color: #60a5fa; box-shadow: 0 0 0 4px rgba(59, 130, 246, 0.12); }
.timer-card.phase-done { border-color: #34d399; box-shadow: 0 0 0 4px rgba(52, 211, 153, 0.18); }
.t-phase { font-size: 18px; font-weight: 700; color: #134e4a; }
.phase-contract .t-phase { color: var(--brand); }
.phase-relax .t-phase { color: #2563eb; }
.t-num { font-size: 64px; font-weight: 800; font-variant-numeric: tabular-nums; line-height: 1.2; color: #0f172a; }
.t-round { color: var(--muted); font-size: 14px; margin-bottom: 14px; }
.t-bar-wrap { background: #e2e8f0; border-radius: 999px; height: 10px; overflow: hidden; margin: 0 auto 18px; max-width: 380px; }
.t-bar { background: linear-gradient(90deg, #14b8a6, #0d9488); height: 100%; border-radius: 999px; transition: width 0.3s; }
.t-controls { display: flex; gap: 12px; justify-content: center; margin-bottom: 18px; }
.t-btn {
  border: 1px solid var(--line); background: #f8fafc; color: #334155;
  font-size: 15px; font-weight: 600; padding: 10px 28px; border-radius: 999px; cursor: pointer;
}
.t-btn:hover { background: #eef2f6; }
.t-btn.primary { background: var(--brand); border-color: var(--brand-dark); color: #fff; }
.t-btn.primary:hover { background: var(--brand-dark); }
.t-settings {
  display: flex; flex-wrap: wrap; gap: 12px 22px; justify-content: center;
  font-size: 14px; color: #475569;
}
.t-settings input[type="number"] {
  width: 64px; padding: 5px 8px; border: 1px solid var(--line); border-radius: 8px;
  font-size: 14px; text-align: center;
}
.t-settings label { display: flex; align-items: center; gap: 6px; }

/* ---------- 自测问卷 ---------- */
.quiz-box { margin: 20px 0 8px; }
.quiz-q {
  background: #fff; border: 1px solid var(--line); border-radius: 12px;
  margin: 0 0 14px; padding: 14px 18px;
}
.quiz-q legend { font-weight: 600; font-size: 15px; color: #134e4a; padding: 0 6px; }
.quiz-opt {
  display: inline-flex; align-items: center; gap: 5px;
  margin: 8px 18px 0 0; font-size: 14.5px; color: #475569; cursor: pointer;
}
.quiz-opt input { accent-color: var(--brand); }
.quiz-result {
  border-radius: 12px; padding: 18px 22px; margin: 18px 0;
  font-size: 14.5px; border: 1px solid var(--line);
}
.quiz-result strong { font-size: 16px; }
.tier-0 { background: #f0fdf4; border-color: #bbf7d0; }
.tier-1 { background: #fffbeb; border-color: #fde68a; }
.tier-2 { background: #fff7ed; border-color: #fed7aa; }
.tier-3 { background: #fef2f2; border-color: #fecaca; }
.tier-miss { background: #eff6ff; border-color: #bfdbfe; }

/* ---------- 其他 ---------- */
.contact-mail { font-size: 16px; }
.notfound { padding: 30px 0 60px; }

/* ---------- 页脚 ---------- */
.site-footer { background: #0f172a; color: #94a3b8; margin-top: 56px; }
.footer-inner {
  max-width: 1080px; margin: 0 auto; padding: 40px 20px 28px;
  display: grid; grid-template-columns: 2fr 1fr 1fr; gap: 28px;
}
.f-logo { color: #fff; font-weight: 700; font-size: 18px; margin-bottom: 10px; }
.f-col p { font-size: 13.5px; line-height: 1.8; margin: 0 0 10px; }
.f-note { color: #64748b; font-size: 12.5px; margin-top: 10px !important; }
.f-col h3 { color: #e2e8f0; font-size: 15px; margin: 4px 0 10px; }
.f-col ul { list-style: none; margin: 0; padding: 0; }
.f-col li { margin: 7px 0; font-size: 14px; }
.f-col a { color: #94a3b8; text-decoration: none; }
.f-col a:hover { color: #5eead4; }
.footer-bottom {
  border-top: 1px solid #1e293b; text-align: center;
  padding: 16px 20px; font-size: 13px; color: #64748b;
}

/* ---------- 移动端 ---------- */
@media (max-width: 720px) {
  body { font-size: 15.5px; }
  .topbar { font-size: 12px; padding: 5px 10px; }
  .topbar span { display: block; }
  .header-inner { padding: 10px 14px; }
  .brand { font-size: 17px; }
  .main-nav a { padding: 6px 9px; font-size: 14px; }
  main { padding: 4px 14px 44px; }
  .breadcrumb { padding: 8px 14px; }
  h1 { font-size: 23px; }
  h2 { font-size: 18px; }
  .hero { padding: 30px 22px; border-radius: 14px; }
  .hero h1 { font-size: 24px; }
  .grid { grid-template-columns: 1fr; }
  .related ul { columns: 1; }
  .app-banner { padding: 22px 18px; }
  .app-cta { flex-direction: column; align-items: flex-start; }
  .app-hero { padding: 32px 20px; }
  .app-hero h1 { font-size: 28px; }
  .app-download .dl-wrap { padding: 20px; }
  .t-num { font-size: 52px; }
  .t-btn { padding: 10px 24px; }
  .footer-inner { grid-template-columns: 1fr; gap: 20px; padding: 30px 14px 20px; }
}