:root{color-scheme:light dark;--bg: #FAF9F6;--bg-2: #F1F0EA;--bg-3: #FFFFFF;--ink: #0E1015;--ink-2: #3E434F;--ink-3: #6F7686;--rule: #E2E1DA;--accent: #FF5733;--accent-soft: #FFF1EE;--accent-hover: #E64522;--effort: #F59E0B;--effort-soft: #FEF3C7;--ok: #10B981;--ok-soft: #ECFDF5;--warn: #F59E0B;--sans: -apple-system, BlinkMacSystemFont, "SF Pro Text", "SF Pro Display", "Segoe UI", Roboto, Helvetica, Arial, sans-serif;--mono: ui-monospace, "SF Mono", Menlo, Consolas, monospace;--max: 1080px;--narrow: 680px}@media(prefers-color-scheme:dark){:root{--bg: #090A0D;--bg-2: #12141B;--bg-3: #1A1D27;--ink: #F9FAFC;--ink-2: #9DA3B4;--ink-3: #6C7284;--rule: #212532;--accent: #FF5C38;--accent-soft: #2D140E;--accent-hover: #FF7555;--effort: #FBBF24;--effort-soft: #2E2207;--ok: #34D399;--ok-soft: #062E1F}}*{box-sizing:border-box}html{font-family:var(--sans);background:var(--bg);color:var(--ink);font-size:17px;line-height:1.55;-webkit-font-smoothing:antialiased;text-rendering:optimizeLegibility}body{margin:0}img{max-width:100%;height:auto;display:block}a{color:var(--accent);text-decoration:none}a:hover{text-decoration:underline}.wrap{max-width:var(--max);margin:0 auto;padding:0 24px}.narrow{max-width:var(--narrow);margin:0 auto;padding:0 24px}.site-head{border-bottom:1px solid var(--rule);position:sticky;top:0;background:color-mix(in srgb,var(--bg) 90%,transparent);-webkit-backdrop-filter:saturate(180%) blur(16px);backdrop-filter:saturate(180%) blur(16px);z-index:10}.site-head .wrap{display:flex;align-items:center;justify-content:space-between;min-height:62px;gap:16px}.brand{display:inline-flex;align-items:center;gap:10px;color:var(--ink);font-weight:800;font-size:20px;letter-spacing:-.02em}.brand:hover{text-decoration:none}.brand-mark{width:32px;height:32px;border-radius:8px;box-shadow:0 2px 8px #00000029}.brand-text{font-weight:900;letter-spacing:-.03em}.brand-accent{color:var(--accent)}.site-nav{display:flex;align-items:center;gap:22px;font-size:15px;font-weight:600}.site-nav a{color:var(--ink-2);transition:color .15s ease}.site-nav a:hover{color:var(--accent);text-decoration:none}h1,h2,h3{letter-spacing:-.022em;line-height:1.15;margin:0 0 12px;font-weight:700}h1{font-size:clamp(32px,5vw,52px)}h2{font-size:clamp(24px,3.2vw,34px)}h3{font-size:19px}p{margin:0 0 16px}.lede{font-size:clamp(18px,2vw,21px);color:var(--ink-2);line-height:1.5}.small{font-size:14px;color:var(--ink-2)}.hero{padding:56px 0 64px;border-bottom:1px solid var(--rule)}.hero-grid{display:grid;grid-template-columns:1.15fr .85fr;gap:48px;align-items:center}.hero h1{margin-bottom:18px}.hero .lede{margin-bottom:20px}.hero-points{list-style:none;padding:0;margin:0 0 28px;display:grid;gap:8px;color:var(--ink-2);font-size:16px}.hero-points li:before{content:"·";color:var(--accent);font-weight:700;margin-right:10px}.hero-badge{display:inline-flex;align-items:center;gap:8px;padding:6px 14px;border-radius:999px;background:var(--accent-soft);color:var(--accent);font-size:13px;font-weight:700;letter-spacing:.04em;text-transform:uppercase;margin-bottom:18px;border:1px solid color-mix(in srgb,var(--accent) 30%,transparent)}.hero-actions{display:flex;flex-wrap:wrap;align-items:center;gap:14px;margin-bottom:14px}.btn-primary{display:inline-flex;align-items:center;gap:8px;padding:12px 22px;border-radius:12px;background:var(--accent);color:#fff;font-weight:700;font-size:15px;line-height:1.2;box-shadow:0 4px 14px #ff573347;transition:transform .15s ease,box-shadow .15s ease,background-color .15s ease}.btn-primary:hover{text-decoration:none;background:var(--accent-hover);box-shadow:0 6px 20px #ff573361;transform:translateY(-1px)}.btn-secondary{display:inline-flex;align-items:center;gap:8px;padding:10px 18px;border-radius:10px;border:1px solid var(--rule);background:var(--bg-2);color:var(--ink);font-weight:600;font-size:15px;line-height:1.2}.btn-secondary:hover{text-decoration:none;border-color:var(--ink-3)}.platform-note{font-size:14px;color:var(--ink-3);margin:0}.phone{width:100%;max-width:300px;margin:0 auto;border-radius:46px;padding:10px;background:#1d1d1f;box-shadow:0 20px 50px #00000024}.phone img{border-radius:36px;width:100%}.hero-stage{display:flex;align-items:flex-end;justify-content:center}.hero-stage .phone{margin:0;flex-shrink:0}.hero-icon{width:96px;height:auto;margin-left:-24px;margin-bottom:18px;border-radius:22px;box-shadow:0 12px 28px #0000002e;position:relative}.section{padding:64px 0;border-bottom:1px solid var(--rule)}.section-head{max-width:680px;margin-bottom:36px}.reading-left{max-width:65ch}.demo-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:20px}.demo-card{display:flex;flex-direction:column;gap:6px;color:var(--ink);text-decoration:none}.demo-card:hover{text-decoration:none}.demo-card:hover .exercise-demo video{border-color:var(--accent)}.demo-card-name{font-weight:600;margin-top:4px}.demo-card-meta{color:var(--ink-3);font-size:.9rem;text-transform:capitalize}.exercise-demo{margin:0 0 28px}.demo-card .exercise-demo{margin:0}.exercise-demo video{display:block;width:100%;height:auto;aspect-ratio:16 / 9;background:#fff;border:1px solid var(--rule);border-radius:14px;transition:border-color .15s ease}.exercise-demo figcaption{margin-top:8px;color:var(--ink-3);font-size:.85rem}@media(max-width:560px){.demo-grid{grid-template-columns:minmax(0,1fr)}}.muscle-strip{display:flex;gap:14px;overflow-x:auto;padding:4px 2px 12px;scrollbar-width:thin}.muscle-card{display:flex;flex-direction:column;align-items:center;gap:8px;width:96px;flex-shrink:0;color:var(--ink);text-decoration:none}.muscle-card:hover{text-decoration:none}.muscle-card-frame{width:92px;height:92px;border-radius:14px;background:#fff;border:1px solid #cbd5e1;padding:4px;display:flex;align-items:center;justify-content:center;transition:border-color .15s ease,background-color .15s ease}.muscle-card:hover .muscle-card-frame,.muscle-card.is-selected .muscle-card-frame{border:2.2px solid var(--accent);background:var(--accent-soft)}.muscle-card-frame img{width:82px;height:82px;display:block}.muscle-card-label{font-size:13px;color:var(--ink-2);text-align:center;line-height:1.2}.muscle-card:hover .muscle-card-label,.muscle-card.is-selected .muscle-card-label{color:var(--accent);font-weight:600}.anatomy-svg{border-radius:14px;border:1px solid #cbd5e1;background:#fff;flex-shrink:0;display:block}.anatomy-svg.is-selected{border:2.2px solid var(--accent);background:var(--accent-soft)}.walkthrough{display:grid;gap:56px}.step{display:grid;grid-template-columns:1fr 1fr;gap:48px;align-items:center}.step:nth-child(2n) .step-art{order:-1}.step-num{font-family:var(--mono);font-size:13px;color:var(--ink-3);margin-bottom:6px}.step .phone{max-width:270px}table.data,table.compare,table.legal{width:100%;border-collapse:collapse;margin:16px 0 28px;font-size:15px}table.data th,table.data td,table.compare th,table.compare td,table.legal th,table.legal td{text-align:left;vertical-align:top;padding:12px 12px 12px 0;border-bottom:1px solid var(--rule)}table.data th,table.compare th,table.legal th{font-weight:600;color:var(--ink-2);font-size:13px}table.compare th,table.compare td{padding-right:16px}table.compare td:first-child{font-weight:600;width:24%}table.compare td:nth-child(2){width:30%}table.compare th:nth-child(2){color:var(--ink)}.plain-list{list-style:none;padding:0;margin:0;display:grid;grid-template-columns:repeat(2,1fr);gap:20px 36px;font-size:16px;color:var(--ink-2)}.plain-list b{color:var(--ink);font-weight:600}.faq{border-top:1px solid var(--rule)}.faq details{border-bottom:1px solid var(--rule);padding:18px 0}.faq summary{cursor:pointer;font-weight:600;font-size:17px;list-style:none;display:flex;justify-content:space-between;align-items:baseline;gap:16px}.faq summary::-webkit-details-marker{display:none}.faq summary:after{content:"+";color:var(--ink-3);font-weight:400;font-size:20px}.faq details[open] summary:after{content:"−"}.faq details p{margin:10px 0 0;color:var(--ink-2);max-width:65ch}.page{padding-top:48px;padding-bottom:72px}.page h1{font-size:clamp(28px,4vw,40px);margin-bottom:8px}.page .meta{color:var(--ink-3);font-size:14px;margin-bottom:32px}.page h2{font-size:21px;margin-top:36px;margin-bottom:10px}.page h3{font-size:17px;margin-top:24px;margin-bottom:6px}.page p,.page li{color:var(--ink-2)}.page ul,.page ol{padding-left:22px;margin:0 0 16px}.page li{margin-bottom:6px}.crumb{font-size:14px;color:var(--ink-3);margin-bottom:8px}.aka{color:var(--ink-3);font-size:15px;margin-top:-4px;margin-bottom:12px}.grade{display:inline-block;font-size:12px;font-weight:600;padding:2px 9px;border-radius:999px;background:var(--bg-2);color:var(--ink-2);white-space:nowrap}.g-primary{background:var(--accent-soft);color:var(--accent)}.g-effort{background:var(--effort-soft);color:var(--effort)}.g-ok{background:var(--ok-soft);color:var(--ok)}.tag-row{display:flex;flex-wrap:wrap;gap:6px;margin:8px 0 16px}.library-controls{display:flex;flex-wrap:wrap;gap:12px;margin:24px 0 28px}.library-controls input,.library-controls select{padding:10px 12px;font-size:16px;font-family:inherit;border:1px solid var(--rule);border-radius:10px;background:var(--bg);color:var(--ink)}.library-controls input{flex:1 1 260px}.muscle-group-section{margin-top:40px;scroll-margin-top:80px}.muscle-group-header{display:flex;align-items:center;gap:14px;margin-bottom:12px}.muscle-group-header img{width:48px;height:48px;border-radius:10px;border:1px solid #cbd5e1;background:#fff;padding:2px}.muscle-group-header h2{margin:0}.num-cell{font-family:var(--mono);font-variant-numeric:tabular-nums;white-space:nowrap}.entry-grid{display:grid;grid-template-columns:minmax(0,1fr) 280px;gap:56px;align-items:start;margin-top:28px}.entry-aside{background:var(--bg-2);border-radius:16px;padding:22px;font-size:14px;position:sticky;top:82px}.entry-aside .anatomy-wrap{display:flex;justify-content:center;margin-bottom:16px}.entry-aside p{font-size:14px;margin-bottom:12px}dl.spec{display:grid;grid-template-columns:150px 1fr;gap:8px 16px;margin:12px 0 24px;font-size:15px}dl.spec dt{color:var(--ink-3)}dl.spec dd{margin:0;color:var(--ink-2)}.status-note{background:var(--bg-2);border-left:3px solid var(--effort);padding:12px 16px;border-radius:6px;font-size:14px;color:var(--ink-2);margin:16px 0 24px}.status-note b{color:var(--ink)}.related{columns:2;column-gap:32px}.site-foot{padding:48px 0 56px;color:var(--ink-3);font-size:14px;border-top:1px solid var(--rule);background:var(--bg-2)}.foot-row{display:flex;flex-wrap:wrap;align-items:center;justify-content:space-between;gap:20px;margin-bottom:20px}.foot-brand{display:inline-flex;align-items:center;gap:8px;color:var(--ink);font-weight:800;font-size:16px}.foot-brand .brand-mark{width:24px;height:24px;border-radius:6px}.foot-tagline{font-size:12px;color:var(--ink-3);font-weight:500;margin-left:4px;padding-left:10px;border-left:1px solid var(--rule)}.foot-links{display:flex;flex-wrap:wrap;gap:18px}.foot-links a{color:var(--ink-2)}.disclaimer{font-size:13px;color:var(--ink-3);max-width:78ch;margin:0}@media(max-width:820px){.hero-grid,.step,.entry-grid{grid-template-columns:1fr;gap:28px}.step:nth-child(2n) .step-art{order:0}.entry-aside{position:static}.plain-list{grid-template-columns:1fr}.related{columns:1}dl.spec{grid-template-columns:1fr;gap:2px}dl.spec dd{margin-bottom:10px}}@media(max-width:560px){.site-head .wrap{flex-wrap:wrap;padding-top:10px;padding-bottom:10px}.site-nav{gap:14px;font-size:14px}table.compare{display:block;overflow-x:auto}}.presets-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:24px;margin:32px 0}.preset-card{background:var(--bg-2);border:1px solid var(--rule);border-radius:14px;padding:24px;display:flex;flex-direction:column;gap:14px}.preset-card.is-flagship{border-color:var(--accent);background:linear-gradient(180deg,var(--accent-soft) 0%,var(--bg-2) 100%);grid-column:1 / -1}.preset-header{display:flex;justify-content:space-between;align-items:flex-start;gap:12px}.preset-meta{display:flex;flex-direction:column;align-items:flex-end;text-align:right}.preset-badge{display:inline-block;font-family:var(--mono);font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.05em;padding:3px 8px;border-radius:999px;background:var(--accent-soft);color:var(--accent);border:1px solid var(--accent)}.preset-title{font-size:20px;font-weight:700;color:var(--ink);margin:4px 0 0}.tech-tags{display:flex;flex-wrap:wrap;gap:6px;margin-top:4px}.tech-tag{font-size:12px;font-weight:600;padding:2px 8px;border-radius:999px;background:var(--bg);border:1px solid var(--rule);color:var(--ink-2)}.preset-phases{list-style:none;padding:0;margin:0;display:flex;flex-direction:column;gap:8px;font-size:14px}.preset-phases li{position:relative;padding-left:18px;color:var(--ink-2)}.preset-phases li:before{content:"•";position:absolute;left:4px;color:var(--accent);font-weight:700}@media(max-width:760px){.presets-grid{grid-template-columns:1fr}}