/* ===== 全局重置 ===== */
*, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }

:root {
  --bg: #f5f5f7;
  --bg-card: #ffffff;
  --text-primary: #1d1d1f;
  --text-secondary: #6e6e73;
  --text-tertiary: #aeaeb2;
  --accent: #0071e3;
  --accent-hover: #0077ed;
  --accent-light: #e8f0fd;
  --border: #d2d2d7;
  --border-light: #e8e8ed;
  --shadow-sm: 0 1px 3px rgba(0,0,0,.08), 0 1px 2px rgba(0,0,0,.04);
  --shadow-md: 0 4px 16px rgba(0,0,0,.08), 0 2px 6px rgba(0,0,0,.04);
  --shadow-lg: 0 12px 40px rgba(0,0,0,.12), 0 4px 12px rgba(0,0,0,.06);
  --radius-sm: 8px;
  --radius-md: 12px;
  --radius-lg: 18px;
  --radius-xl: 24px;
  --font: -apple-system, BlinkMacSystemFont, "SF Pro Display", "SF Pro Text", "Helvetica Neue", Arial, sans-serif;
}

html { font-size: 16px; scroll-behavior: smooth; }

body {
  font-family: var(--font);
  background: var(--bg);
  color: var(--text-primary);
  line-height: 1.6;
  -webkit-font-smoothing: antialiased;
}

/* ===== 导航 ===== */
.nav {
  position: sticky;
  top: 0;
  z-index: 100;
  background: rgba(245,245,247,.85);
  backdrop-filter: saturate(180%) blur(20px);
  -webkit-backdrop-filter: saturate(180%) blur(20px);
  border-bottom: 1px solid rgba(0,0,0,.06);
}

.nav-inner {
  max-width: 1100px;
  margin: 0 auto;
  padding: 0 24px;
  height: 52px;
  display: flex;
  align-items: center;
  justify-content: space-between;
}

.nav-logo {
  font-size: 17px;
  font-weight: 600;
  color: var(--text-primary);
  text-decoration: none;
  letter-spacing: -.3px;
}

.nav-links {
  display: flex;
  gap: 32px;
  list-style: none;
}

.nav-links a {
  font-size: 14px;
  color: var(--text-secondary);
  text-decoration: none;
  transition: color .2s;
}

.nav-links a:hover, .nav-links a.active { color: var(--text-primary); }

/* ===== 通用容器 ===== */
.container {
  max-width: 1100px;
  margin: 0 auto;
  padding: 0 24px;
}

/* ===== 按钮 ===== */
.btn {
  display: inline-flex;
  align-items: center;
  gap: 6px;
  padding: 10px 22px;
  border-radius: 980px;
  font-size: 15px;
  font-weight: 500;
  font-family: var(--font);
  cursor: pointer;
  border: none;
  transition: all .2s;
  text-decoration: none;
  white-space: nowrap;
}

.btn-primary {
  background: var(--accent);
  color: #fff;
}
.btn-primary:hover { background: var(--accent-hover); transform: translateY(-1px); box-shadow: 0 4px 12px rgba(0,113,227,.3); }

.btn-secondary {
  background: var(--bg-card);
  color: var(--text-primary);
  box-shadow: var(--shadow-sm);
  border: 1px solid var(--border-light);
}
.btn-secondary:hover { background: #f0f0f5; transform: translateY(-1px); }

.btn-ghost {
  background: transparent;
  color: var(--accent);
  padding: 8px 16px;
}
.btn-ghost:hover { background: var(--accent-light); }

/* ===== 标签 ===== */
.tag {
  display: inline-block;
  padding: 3px 10px;
  border-radius: 980px;
  font-size: 12px;
  font-weight: 500;
  background: var(--bg);
  color: var(--text-secondary);
  border: 1px solid var(--border-light);
}

.tag-blue { background: var(--accent-light); color: var(--accent); border-color: transparent; }
.tag-green { background: #e6f4ea; color: #1e7e34; border-color: transparent; }
.tag-orange { background: #fff3e0; color: #e65100; border-color: transparent; }
.tag-purple { background: #f3e8ff; color: #7c3aed; border-color: transparent; }

/* ===== 搜索框 ===== */
.search-wrap {
  position: relative;
  width: 100%;
  max-width: 560px;
}

.search-icon {
  position: absolute;
  left: 14px;
  top: 50%;
  transform: translateY(-50%);
  color: var(--text-tertiary);
  pointer-events: none;
}

.search-input {
  width: 100%;
  height: 44px;
  padding: 0 16px 0 42px;
  border: 1.5px solid var(--border-light);
  border-radius: 980px;
  font-size: 15px;
  font-family: var(--font);
  background: var(--bg-card);
  color: var(--text-primary);
  outline: none;
  transition: border-color .2s, box-shadow .2s;
}

.search-input::placeholder { color: var(--text-tertiary); }
.search-input:focus { border-color: var(--accent); box-shadow: 0 0 0 3px rgba(0,113,227,.12); }

/* ===== 筛选栏 ===== */
.filter-bar {
  display: flex;
  flex-wrap: wrap;
  gap: 8px;
  align-items: center;
}

.filter-chip {
  padding: 6px 16px;
  border-radius: 980px;
  font-size: 13px;
  font-weight: 500;
  font-family: var(--font);
  cursor: pointer;
  border: 1.5px solid var(--border-light);
  background: var(--bg-card);
  color: var(--text-secondary);
  transition: all .2s;
}

.filter-chip:hover { border-color: var(--accent); color: var(--accent); }
.filter-chip.active { background: var(--accent); color: #fff; border-color: var(--accent); }

/* ===== 动作卡片 ===== */
.card-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(260px, 1fr));
  gap: 16px;
}

.exercise-card {
  background: var(--bg-card);
  border-radius: var(--radius-lg);
  padding: 20px;
  cursor: pointer;
  box-shadow: var(--shadow-sm);
  border: 1px solid var(--border-light);
  transition: all .25s;
  position: relative;
  overflow: hidden;
}

.exercise-card::before {
  content: '';
  position: absolute;
  top: 0; left: 0; right: 0;
  height: 3px;
  background: var(--accent);
  transform: scaleX(0);
  transition: transform .25s;
  transform-origin: left;
}

.exercise-card:hover {
  transform: translateY(-3px);
  box-shadow: var(--shadow-md);
  border-color: transparent;
}

.exercise-card:hover::before { transform: scaleX(1); }

.card-name {
  font-size: 15px;
  font-weight: 600;
  color: var(--text-primary);
  margin-bottom: 6px;
  line-height: 1.4;
}

.card-en {
  font-size: 12px;
  color: var(--text-tertiary);
  margin-bottom: 12px;
  font-weight: 400;
}

.card-desc {
  font-size: 12px;
  color: var(--text-secondary);
  margin-bottom: 12px;
  line-height: 1.5;
  display: -webkit-box;
  -webkit-line-clamp: 2;
  -webkit-box-orient: vertical;
  overflow: hidden;
}

.card-tags { display: flex; flex-wrap: wrap; gap: 6px; }

/* ===== 弹窗 ===== */
.modal-overlay {
  position: fixed;
  inset: 0;
  background: rgba(0,0,0,.4);
  backdrop-filter: blur(4px);
  z-index: 200;
  display: flex;
  align-items: center;
  justify-content: center;
  padding: 24px;
  opacity: 0;
  pointer-events: none;
  transition: opacity .25s;
}

.modal-overlay.open { opacity: 1; pointer-events: all; }

.modal {
  background: var(--bg-card);
  border-radius: var(--radius-xl);
  width: 100%;
  max-width: 580px;
  max-height: 80vh;
  overflow-y: auto;
  box-shadow: var(--shadow-lg);
  transform: translateY(12px) scale(.98);
  transition: transform .25s;
}

.modal-overlay.open .modal { transform: translateY(0) scale(1); }

.modal-header {
  padding: 24px 24px 0;
  position: sticky;
  top: 0;
  background: var(--bg-card);
  z-index: 1;
}

.modal-close {
  position: absolute;
  top: 16px; right: 16px;
  width: 30px; height: 30px;
  border-radius: 50%;
  background: var(--bg);
  border: none;
  cursor: pointer;
  font-size: 16px;
  color: var(--text-secondary);
  display: flex; align-items: center; justify-content: center;
  transition: background .2s;
}
.modal-close:hover { background: var(--border-light); }

.modal-title { font-size: 22px; font-weight: 700; letter-spacing: -.3px; padding-right: 40px; }
.modal-en { font-size: 13px; color: var(--text-tertiary); margin-top: 2px; }

.modal-body { padding: 20px 24px 24px; }

.modal-section { margin-bottom: 20px; }
.modal-section-title {
  font-size: 12px;
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: .6px;
  color: var(--text-tertiary);
  margin-bottom: 8px;
}

.step-list { list-style: none; counter-reset: step; }
.step-list li {
  counter-increment: step;
  display: flex;
  gap: 12px;
  margin-bottom: 10px;
  font-size: 14px;
  color: var(--text-secondary);
  line-height: 1.6;
}
.step-list li::before {
  content: counter(step);
  min-width: 24px; height: 24px;
  border-radius: 50%;
  background: var(--accent-light);
  color: var(--accent);
  font-size: 12px;
  font-weight: 700;
  display: flex; align-items: center; justify-content: center;
  flex-shrink: 0;
  margin-top: 1px;
}

/* ===== 空状态 ===== */
.empty-state {
  text-align: center;
  padding: 80px 24px;
  color: var(--text-tertiary);
}
.empty-state svg { opacity: .4; margin-bottom: 12px; }
.empty-state p { font-size: 15px; }

/* ===== 加载状态 ===== */
.loading {
  display: flex;
  flex-direction: column;
  align-items: center;
  justify-content: center;
  padding: 80px 24px;
  gap: 16px;
  color: var(--text-tertiary);
}

.spinner {
  width: 32px; height: 32px;
  border: 3px solid var(--border-light);
  border-top-color: var(--accent);
  border-radius: 50%;
  animation: spin .8s linear infinite;
}

@keyframes spin { to { transform: rotate(360deg); } }

/* ===== 分页 ===== */
.pagination {
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 8px;
  padding: 32px 0;
}

.page-btn {
  width: 36px; height: 36px;
  border-radius: var(--radius-sm);
  border: 1.5px solid var(--border-light);
  background: var(--bg-card);
  color: var(--text-secondary);
  font-size: 14px;
  font-family: var(--font);
  cursor: pointer;
  display: flex; align-items: center; justify-content: center;
  transition: all .2s;
}
.page-btn:hover { border-color: var(--accent); color: var(--accent); }
.page-btn.active { background: var(--accent); color: #fff; border-color: var(--accent); }
.page-btn:disabled { opacity: .3; cursor: not-allowed; }

/* ===== 训练计划页 ===== */
.planner-steps {
  display: flex;
  gap: 8px;
  margin-bottom: 40px;
  align-items: center;
}

.planner-step-dot {
  width: 28px; height: 28px;
  border-radius: 50%;
  background: var(--border-light);
  color: var(--text-tertiary);
  font-size: 13px;
  font-weight: 600;
  display: flex; align-items: center; justify-content: center;
  transition: all .3s;
  flex-shrink: 0;
}
.planner-step-dot.active { background: var(--accent); color: #fff; }
.planner-step-dot.done { background: #34c759; color: #fff; }

.planner-step-line {
  flex: 1;
  height: 2px;
  background: var(--border-light);
  border-radius: 2px;
  transition: background .3s;
}
.planner-step-line.done { background: #34c759; }

.planner-panel {
  background: var(--bg-card);
  border-radius: var(--radius-xl);
  padding: 32px;
  box-shadow: var(--shadow-sm);
  border: 1px solid var(--border-light);
  min-height: 280px;
  display: none;
}
.planner-panel.active { display: block; }

.planner-panel h2 {
  font-size: 24px;
  font-weight: 700;
  letter-spacing: -.3px;
  margin-bottom: 8px;
}

.planner-panel .subtitle {
  font-size: 15px;
  color: var(--text-secondary);
  margin-bottom: 28px;
}

.option-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(200px, 1fr));
  gap: 12px;
}

.option-card {
  border: 2px solid var(--border-light);
  border-radius: var(--radius-md);
  padding: 20px 16px;
  cursor: pointer;
  text-align: center;
  transition: all .2s;
  background: var(--bg-card);
}

.option-card:hover { border-color: var(--accent); background: var(--accent-light); }
.option-card.selected { border-color: var(--accent); background: var(--accent-light); }

.option-card .icon { display: flex; align-items: center; justify-content: center; margin-bottom: 10px; color: var(--text-secondary); }
.option-card.selected .icon, .option-card:hover .icon { color: var(--accent); }
.option-card .label { font-size: 15px; font-weight: 600; color: var(--text-primary); }
.option-card .desc { font-size: 13px; color: var(--text-secondary); margin-top: 4px; }

.planner-nav {
  display: flex;
  justify-content: space-between;
  align-items: center;
  margin-top: 28px;
}

/* ===== 计划结果 ===== */
.plan-result { animation: fadeUp .4s ease; }

@keyframes fadeUp {
  from { opacity: 0; transform: translateY(16px); }
  to { opacity: 1; transform: translateY(0); }
}

.plan-day {
  margin-bottom: 24px;
  background: var(--bg-card);
  border-radius: var(--radius-lg);
  overflow: hidden;
  box-shadow: var(--shadow-sm);
  border: 1px solid var(--border-light);
}

.plan-day-header {
  padding: 16px 20px;
  background: var(--text-primary);
  color: #fff;
  display: flex;
  align-items: center;
  justify-content: space-between;
}

.plan-day-title { font-size: 16px; font-weight: 600; }
.plan-day-meta { font-size: 13px; opacity: .7; }

.plan-exercise {
  padding: 14px 20px;
  border-bottom: 1px solid var(--border-light);
  display: flex;
  align-items: center;
  gap: 14px;
  cursor: pointer;
  transition: background .2s;
}
.plan-exercise:last-child { border-bottom: none; }
.plan-exercise:hover { background: var(--bg); }

.plan-ex-num {
  width: 28px; height: 28px;
  border-radius: 50%;
  background: var(--accent-light);
  color: var(--accent);
  font-size: 13px;
  font-weight: 700;
  display: flex; align-items: center; justify-content: center;
  flex-shrink: 0;
}

.plan-ex-info { flex: 1; }
.plan-ex-name { font-size: 14px; font-weight: 600; color: var(--text-primary); }
.plan-ex-meta { font-size: 12px; color: var(--text-tertiary); margin-top: 2px; }

/* ===== 首页 Hero ===== */
.hero {
  padding: 100px 24px 80px;
  text-align: center;
}

.hero-eyebrow {
  display: inline-block;
  font-size: 14px;
  font-weight: 600;
  color: var(--accent);
  letter-spacing: .4px;
  margin-bottom: 16px;
}

.hero h1 {
  font-size: clamp(36px, 6vw, 64px);
  font-weight: 700;
  letter-spacing: -1.5px;
  line-height: 1.1;
  color: var(--text-primary);
  margin-bottom: 20px;
}

.hero .subtitle {
  font-size: clamp(16px, 2.5vw, 20px);
  color: var(--text-secondary);
  max-width: 520px;
  margin: 0 auto 36px;
  line-height: 1.6;
}

.hero-btns { display: flex; gap: 12px; justify-content: center; flex-wrap: wrap; }

.feature-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
  gap: 16px;
  padding: 0 24px 80px;
  max-width: 1100px;
  margin: 0 auto;
}

.feature-card {
  background: var(--bg-card);
  border-radius: var(--radius-xl);
  padding: 32px;
  box-shadow: var(--shadow-sm);
  border: 1px solid var(--border-light);
  text-decoration: none;
  color: inherit;
  transition: all .25s;
  display: block;
}
.feature-card:hover { transform: translateY(-4px); box-shadow: var(--shadow-md); }

.feature-icon {
  margin-bottom: 16px;
  display: flex;
  align-items: center;
}

.feature-card h3 {
  font-size: 20px;
  font-weight: 700;
  letter-spacing: -.3px;
  margin-bottom: 8px;
}

.feature-card p {
  font-size: 14px;
  color: var(--text-secondary);
  line-height: 1.7;
  margin-bottom: 20px;
}

.feature-arrow {
  font-size: 14px;
  font-weight: 600;
  color: var(--accent);
  display: flex;
  align-items: center;
  gap: 4px;
}

.stats-bar {
  background: var(--text-primary);
  color: #fff;
  padding: 48px 24px;
  margin-bottom: 0;
}

.stats-inner {
  max-width: 1100px;
  margin: 0 auto;
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(160px, 1fr));
  gap: 32px;
  text-align: center;
}

.stat-num {
  font-size: 40px;
  font-weight: 700;
  letter-spacing: -1px;
  color: #fff;
}

.stat-label {
  font-size: 14px;
  color: rgba(255,255,255,.6);
  margin-top: 4px;
}

/* ===== 页脚 ===== */
footer {
  text-align: center;
  padding: 32px 24px;
  font-size: 13px;
  color: var(--text-tertiary);
  border-top: 1px solid var(--border-light);
}

footer a { color: var(--text-tertiary); }

/* ===== 结果计数 ===== */
.result-count {
  font-size: 14px;
  color: var(--text-tertiary);
  font-weight: 500;
}

/* ===== 响应式 ===== */
@media (max-width: 600px) {
  .nav-links { gap: 20px; }
  .hero { padding: 60px 20px 48px; }
  .modal { border-radius: var(--radius-lg) var(--radius-lg) 0 0; max-height: 90vh; }
  .modal-overlay { align-items: flex-end; padding: 0; }
  .planner-panel { padding: 24px 20px; }
  .option-grid { grid-template-columns: 1fr 1fr; }
}