951 lines
39 KiB
HTML
951 lines
39 KiB
HTML
<!doctype html>
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<html lang="ru">
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<head>
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<meta charset="utf-8">
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<meta name="viewport" content="width=device-width, initial-scale=1">
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<title>Мои тренировки — Мадина</title>
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<style>
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* { margin: 0; box-sizing: border-box; }
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body {
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font-family: -apple-system, "Segoe UI", Roboto, sans-serif;
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background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
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min-height: 100vh;
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color: #333;
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}
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.container { max-width: 1200px; margin: 0 auto; padding: 20px; }
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header {
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text-align: center;
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padding: 40px 20px;
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color: white;
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}
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header h1 { font-size: clamp(28px, 5vw, 42px); margin-bottom: 10px; }
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header p { font-size: 18px; opacity: 0.9; }
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.nav {
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display: flex;
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gap: 10px;
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justify-content: center;
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flex-wrap: wrap;
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margin-bottom: 30px;
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}
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.nav button {
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padding: 12px 24px;
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border: none;
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border-radius: 25px;
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background: rgba(255,255,255,0.2);
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color: white;
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font-size: 16px;
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cursor: pointer;
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transition: 0.3s;
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}
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.nav button.active, .nav button:hover {
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background: white;
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color: #667eea;
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}
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.section {
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background: white;
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border-radius: 20px;
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padding: 30px;
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margin-bottom: 30px;
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box-shadow: 0 10px 40px rgba(0,0,0,0.1);
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display: none;
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}
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.section.active { display: block; }
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h2 { color: #667eea; margin-bottom: 20px; font-size: 26px; }
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h3 { color: #764ba2; margin: 20px 0 15px; font-size: 20px; }
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/* Workout of the day */
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.workout-card {
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background: linear-gradient(135deg, #f5f7fa 0%, #c3cfe2 100%);
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border-radius: 15px;
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padding: 25px;
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margin-bottom: 20px;
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}
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.workout-card h3 { margin-top: 0; color: #333; }
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.exercise {
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background: white;
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border-radius: 12px;
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padding: 20px;
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margin: 15px 0;
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box-shadow: 0 4px 15px rgba(0,0,0,0.08);
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}
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.exercise h4 { color: #667eea; margin-bottom: 10px; }
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.exercise-meta {
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display: flex;
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gap: 15px;
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flex-wrap: wrap;
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margin: 10px 0;
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font-size: 14px;
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color: #666;
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}
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.exercise-meta span {
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background: #f0f0f5;
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padding: 5px 12px;
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border-radius: 15px;
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}
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.video-placeholder {
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width: 100%;
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aspect-ratio: 16/9;
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background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
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border-radius: 12px;
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display: flex;
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align-items: center;
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justify-content: center;
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color: white;
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font-size: 18px;
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margin: 15px 0;
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cursor: pointer;
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transition: transform 0.3s;
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}
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.video-placeholder:hover { transform: scale(1.02); }
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.video-placeholder::before {
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content: "▶";
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font-size: 48px;
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margin-right: 15px;
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}
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/* Exercise catalog */
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.exercise-grid {
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display: grid;
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grid-template-columns: repeat(auto-fill, minmax(300px, 1fr));
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gap: 20px;
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}
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.exercise-card {
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background: white;
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border-radius: 15px;
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overflow: hidden;
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box-shadow: 0 4px 15px rgba(0,0,0,0.1);
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transition: transform 0.3s;
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}
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.exercise-card:hover { transform: translateY(-5px); }
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.exercise-card .video {
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width: 100%;
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aspect-ratio: 16/9;
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background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
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display: flex;
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align-items: center;
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justify-content: center;
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color: white;
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font-size: 36px;
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cursor: pointer;
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}
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.exercise-card .info { padding: 20px; }
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.exercise-card .info h4 { color: #667eea; margin-bottom: 10px; }
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.exercise-card .info p { color: #666; font-size: 14px; line-height: 1.6; }
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.exercise-card .meta {
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display: flex;
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gap: 10px;
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margin-top: 15px;
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flex-wrap: wrap;
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}
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.exercise-card .meta span {
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background: #f0f0f5;
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padding: 5px 12px;
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border-radius: 15px;
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font-size: 12px;
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color: #666;
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}
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/* Calendar */
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.calendar-grid {
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display: grid;
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grid-template-columns: repeat(7, 1fr);
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gap: 10px;
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}
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.calendar-day {
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background: #f8f9fc;
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border-radius: 10px;
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padding: 15px 10px;
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text-align: center;
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min-height: 100px;
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cursor: pointer;
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transition: 0.3s;
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border: 2px solid transparent;
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}
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.calendar-day:hover { border-color: #667eea; }
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.calendar-day.today {
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background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
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color: white;
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}
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.calendar-day.done {
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background: #d4edda;
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border-color: #28a745;
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}
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.calendar-day .day-num {
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font-size: 20px;
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font-weight: bold;
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margin-bottom: 5px;
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}
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.calendar-day .workout-type {
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font-size: 11px;
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line-height: 1.4;
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}
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.calendar-header {
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display: grid;
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grid-template-columns: repeat(7, 1fr);
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gap: 10px;
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margin-bottom: 10px;
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}
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.calendar-header div {
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text-align: center;
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font-weight: bold;
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color: #667eea;
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padding: 10px;
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}
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/* Tracker */
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.tracker-form {
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display: grid;
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grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
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gap: 20px;
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margin-bottom: 30px;
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}
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.tracker-form input {
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padding: 15px;
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border: 2px solid #e0e0e5;
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border-radius: 12px;
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font-size: 16px;
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}
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.tracker-form input:focus {
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border-color: #667eea;
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outline: none;
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}
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.btn {
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background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
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color: white;
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border: none;
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padding: 15px 30px;
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border-radius: 12px;
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font-size: 16px;
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cursor: pointer;
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transition: 0.3s;
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}
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.btn:hover { transform: translateY(-2px); box-shadow: 0 5px 20px rgba(102,126,234,0.4); }
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.btn-block { width: 100%; }
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.progress-stats {
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display: grid;
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grid-template-columns: repeat(auto-fit, minmax(150px, 1fr));
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gap: 20px;
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margin-top: 30px;
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}
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.stat-card {
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background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
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color: white;
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padding: 25px;
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border-radius: 15px;
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text-align: center;
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}
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.stat-card .value { font-size: 36px; font-weight: bold; }
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.stat-card .label { opacity: 0.9; margin-top: 5px; }
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.week-selector {
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display: flex;
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justify-content: space-between;
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align-items: center;
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margin-bottom: 20px;
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}
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.week-selector button {
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background: #667eea;
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color: white;
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border: none;
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padding: 10px 20px;
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border-radius: 8px;
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cursor: pointer;
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}
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.category-filter {
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display: flex;
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gap: 10px;
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flex-wrap: wrap;
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margin-bottom: 20px;
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}
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.category-filter button {
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padding: 8px 16px;
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border: 2px solid #667eea;
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background: white;
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color: #667eea;
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border-radius: 20px;
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cursor: pointer;
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}
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.category-filter button.active {
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background: #667eea;
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color: white;
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}
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.modal {
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display: none;
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position: fixed;
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top: 0; left: 0;
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width: 100%; height: 100%;
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background: rgba(0,0,0,0.8);
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z-index: 1000;
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align-items: center;
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justify-content: center;
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}
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.modal.active { display: flex; }
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.modal-content {
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background: white;
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border-radius: 20px;
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padding: 30px;
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max-width: 800px;
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width: 90%;
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max-height: 90vh;
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overflow-y: auto;
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}
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.modal-close {
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float: right;
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font-size: 28px;
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cursor: pointer;
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color: #666;
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}
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.goal-info {
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background: linear-gradient(135deg, #f5f7fa 0%, #c3cfe2 100%);
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border-radius: 15px;
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padding: 20px;
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margin-bottom: 20px;
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}
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.goal-info p { margin: 5px 0; }
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/* Музыкальный плеер */
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.music-player {
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background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
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border-radius: 15px;
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padding: 20px;
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margin-bottom: 20px;
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color: white;
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}
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.music-player h3 { margin: 0 0 15px; font-size: 18px; }
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.player-controls {
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display: flex;
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align-items: center;
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gap: 15px;
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flex-wrap: wrap;
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}
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.player-btn {
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width: 50px;
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height: 50px;
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border-radius: 50%;
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border: none;
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background: white;
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color: #667eea;
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font-size: 20px;
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cursor: pointer;
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transition: 0.3s;
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}
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.player-btn:hover { transform: scale(1.1); }
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.player-btn.big {
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width: 60px;
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height: 60px;
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font-size: 28px;
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}
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.playlist-select {
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flex: 1;
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min-width: 200px;
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padding: 12px;
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border-radius: 10px;
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border: none;
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font-size: 14px;
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background: rgba(255,255,255,0.9);
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color: #333;
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}
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.now-playing {
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margin-top: 15px;
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font-size: 14px;
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opacity: 0.9;
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}
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.volume-control {
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display: flex;
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align-items: center;
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gap: 10px;
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margin-top: 10px;
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}
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.volume-control input {
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flex: 1;
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height: 6px;
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-webkit-appearance: none;
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background: rgba(255,255,255,0.3);
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border-radius: 3px;
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}
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.volume-control input::-webkit-slider-thumb {
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-webkit-appearance: none;
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width: 18px;
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height: 18px;
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border-radius: 50%;
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background: white;
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cursor: pointer;
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}
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.equalizer {
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display: flex;
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gap: 3px;
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align-items: flex-end;
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height: 20px;
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margin-left: auto;
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}
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.equalizer span {
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width: 4px;
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background: rgba(255,255,255,0.7);
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border-radius: 2px;
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animation: equalize 0.5s ease-in-out infinite alternate;
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}
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.equalizer span:nth-child(2) { animation-delay: 0.1s; }
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.equalizer span:nth-child(3) { animation-delay: 0.2s; }
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.equalizer span:nth-child(4) { animation-delay: 0.3s; }
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@keyframes equalize {
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from { height: 5px; }
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to { height: 20px; }
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}
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.equalizer.off span { animation: none; height: 5px; }
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</style>
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</head>
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<body>
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<div class="container">
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<header>
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<h1>💪 Мои тренировки</h1>
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<p>Персональная программа на 8 недель</p>
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</header>
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<nav class="nav">
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<button class="active" onclick="showSection('today')">📅 Сегодня</button>
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<button onclick="showSection('catalog')">🎬 Каталог упражнений</button>
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<button onclick="showSection('calendar')">📆 Календарь</button>
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<button onclick="showSection('tracker')">📊 Трекер прогресса</button>
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</nav>
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<!-- СЕКЦИЯ: СЕГОДНЯ -->
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<div id="today" class="section active">
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<h2>Тренировка на сегодня</h2>
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<!-- Музыкальный плеер -->
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<div class="music-player">
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<h3>🎵 Мотивационная музыка</h3>
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<div class="player-controls">
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<button class="player-btn" onclick="prevTrack()">⏮</button>
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<button class="player-btn big" onclick="togglePlay()" id="play-btn">▶</button>
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<button class="player-btn" onclick="nextTrack()">⏭</button>
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<select class="playlist-select" id="playlist-select" onchange="changePlaylist()">
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<option value="workout">💪 Для тренировки (энергичная)</option>
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<option value="cardio">🏃 Для кардио (быстрая)</option>
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<option value="yoga">🧘 Для растяжки (спокойная)</option>
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<option value="motivation">🔥 Мотивация (речь + музыка)</option>
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</select>
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<div class="equalizer off" id="equalizer">
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<span></span><span></span><span></span><span></span>
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</div>
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</div>
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<div class="volume-control">
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<span>🔈</span>
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<input type="range" min="0" max="100" value="70" oninput="setVolume(this.value)">
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<span>🔊</span>
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</div>
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<div class="now-playing" id="now-playing">Выберите плейлист и нажмите ▶</div>
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</div>
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<div class="goal-info">
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<p><strong>Цель:</strong> Похудение, осанка, укрепление рук</p>
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<p><strong>Длительность:</strong> 45-60 минут</p>
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<p><strong>Фокус:</strong> <span id="today-focus">Пресс и осанка</span></p>
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</div>
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<div id="today-workout"></div>
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<button class="btn btn-block" onclick="markTodayDone()">✅ Отметить тренировку выполненной</button>
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</div>
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<!-- СЕКЦИЯ: КАТАЛОГ -->
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<div id="catalog" class="section">
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<h2>Каталог упражнений с видео</h2>
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<div class="category-filter">
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<button class="active" onclick="filterCatalog('all')">Все</button>
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<button onclick="filterCatalog('posture')">Осанка и спина</button>
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<button onclick="filterCatalog('abs')">Живот и бока</button>
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<button onclick="filterCatalog('arms')">Руки</button>
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<button onclick="filterCatalog('legs')">Ноги и ягодицы</button>
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<button onclick="filterCatalog('cardio')">Кардио</button>
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</div>
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<div class="exercise-grid" id="exercise-grid"></div>
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</div>
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<!-- СЕКЦИЯ: КАЛЕНДАРЬ -->
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<div id="calendar" class="section">
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<h2>Календарь тренировок на 8 недель</h2>
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<div class="week-selector">
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<button onclick="changeWeek(-1)">← Назад</button>
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<span id="week-label">Неделя 1</span>
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<button onclick="changeWeek(1)">Вперёд →</button>
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</div>
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<div class="calendar-header">
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<div>Пн</div><div>Вт</div><div>Ср</div><div>Чт</div><div>Пт</div><div>Сб</div><div>Вс</div>
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</div>
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<div class="calendar-grid" id="calendar-grid"></div>
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</div>
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<!-- СЕКЦИЯ: ТРЕКЕР -->
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<div id="tracker" class="section">
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<h2>Трекер прогресса</h2>
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<div class="tracker-form">
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<input type="number" id="weight" placeholder="Вес (кг)" step="0.1">
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<input type="number" id="waist" placeholder="Талия (см)">
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<input type="number" id="hips" placeholder="Бёдра (см)">
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<input type="number" id="arms" placeholder="Руки (см)">
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<button class="btn" onclick="addProgress()">Записать</button>
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</div>
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<div class="progress-stats" id="progress-stats"></div>
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<div id="progress-history" style="margin-top: 30px;"></div>
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</div>
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</div>
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<!-- Модальное окно для видео -->
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<div class="modal" id="video-modal">
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<div class="modal-content">
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<span class="modal-close" onclick="closeModal()">×</span>
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<h3 id="modal-title"></h3>
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<div id="modal-video"></div>
|
||
<p id="modal-desc" style="margin-top: 20px; line-height: 1.6;"></p>
|
||
</div>
|
||
</div>
|
||
|
||
<script>
|
||
// === МУЗЫКАЛЬНЫЙ ПЛЕЕР ===
|
||
const playlists = {
|
||
workout: [
|
||
{ name: "Eye of the Tiger - Survivor", url: "https://www.youtube.com/embed/btPJPFnesV4?autoplay=1&loop=1&playlist=btPJPFnesV4" },
|
||
{ name: "Stronger - Kanye West", url: "https://www.youtube.com/embed/PsO6ZnU8G6g?autoplay=1&loop=1&playlist=PsO6ZnU8G6g" },
|
||
{ name: "Lose Yourself - Eminem", url: "https://www.youtube.com/embed/_Yhyp-_hX2s?autoplay=1&loop=1&playlist=_Yhyp-_hX2s" },
|
||
{ name: "Titanium - David Guetta", url: "https://www.youtube.com/embed/JRfuAukYTKg?autoplay=1&loop=1&playlist=JRfuAukYTKg" },
|
||
{ name: "Can't Hold Us - Macklemore", url: "https://www.youtube.com/embed/2zNSgSzhBfM?autoplay=1&loop=1&playlist=2zNSgSzhBfM" }
|
||
],
|
||
cardio: [
|
||
{ name: "Uptown Funk - Mark Ronson", url: "https://www.youtube.com/embed/OPf0YbXqDm0?autoplay=1&loop=1&playlist=OPf0YbXqDm0" },
|
||
{ name: "Shake It Off - Taylor Swift", url: "https://www.youtube.com/embed/nfWlot6h_JM?autoplay=1&loop=1&playlist=nfWlot6h_JM" },
|
||
{ name: "Happy - Pharrell Williams", url: "https://www.youtube.com/embed/ZbZSe6N_BXs?autoplay=1&loop=1&playlist=ZbZSe6N_BXs" },
|
||
{ name: "24K Magic - Bruno Mars", url: "https://www.youtube.com/embed/UqyT8IEBkvY?autoplay=1&loop=1&playlist=UqyT8IEBkvY" }
|
||
],
|
||
yoga: [
|
||
{ name: "Weightless - Marconi Union", url: "https://www.youtube.com/embed/UfcAV6ZK8hE?autoplay=1&loop=1&playlist=UfcAV6ZK8hE" },
|
||
{ name: "River Flows in You - Yiruma", url: "https://www.youtube.com/embed/7maJOI3QMu0?autoplay=1&loop=1&playlist=7maJOI3QMu0" },
|
||
{ name: "Meditation Music - Relaxing Piano", url: "https://www.youtube.com/embed/1ZYbU82GVz4?autoplay=1&loop=1&playlist=1ZYbU82GVz4" },
|
||
{ name: "Tibetan Bowls - Healing", url: "https://www.youtube.com/embed/47G2BgXSC74?autoplay=1&loop=1&playlist=47G2BgXSC74" }
|
||
],
|
||
motivation: [
|
||
{ name: "Motivational Speech - Believe", url: "https://www.youtube.com/embed/rHY3HCxJF20?autoplay=1&loop=1&playlist=rHY3HCxJF20" },
|
||
{ name: "Never Give Up - Motivation", url: "https://www.youtube.com/embed/tvnxMyrWb1E?autoplay=1&loop=1&playlist=tvnxMyrWb1E" },
|
||
{ name: "Warrior Mindset - Motivation", url: "https://www.youtube.com/embed/hp3j8c9pKxU?autoplay=1&loop=1&playlist=hp3j8c9pKxU" }
|
||
]
|
||
};
|
||
|
||
let currentPlaylist = 'workout';
|
||
let currentTrackIndex = 0;
|
||
let isPlaying = false;
|
||
let player = null;
|
||
|
||
// Загрузка YouTube IFrame API
|
||
const tag = document.createElement('script');
|
||
tag.src = 'https://www.youtube.com/iframe_api';
|
||
const firstScriptTag = document.getElementsByTagName('script')[0];
|
||
firstScriptTag.parentNode.insertBefore(tag, firstScriptTag);
|
||
|
||
function onYouTubeIframeAPIReady() {
|
||
console.log('YouTube Player API готов');
|
||
}
|
||
|
||
function initPlayer() {
|
||
if (!player && window.YT && YT.Player) {
|
||
player = new YT.Player('music-player-frame', {
|
||
height: '0',
|
||
width: '0',
|
||
playerVars: { 'autoplay': 0, 'controls': 0 },
|
||
events: {
|
||
'onReady': onPlayerReady,
|
||
'onStateChange': onPlayerStateChange
|
||
}
|
||
});
|
||
}
|
||
}
|
||
|
||
function onPlayerReady(event) {
|
||
console.log('Плеер готов');
|
||
}
|
||
|
||
function onPlayerStateChange(event) {
|
||
if (event.data === YT.PlayerState.ENDED) {
|
||
nextTrack();
|
||
}
|
||
updatePlayButton();
|
||
}
|
||
|
||
function changePlaylist() {
|
||
currentPlaylist = document.getElementById('playlist-select').value;
|
||
currentTrackIndex = 0;
|
||
loadTrack(currentTrackIndex);
|
||
}
|
||
|
||
function loadTrack(index) {
|
||
const playlist = playlists[currentPlaylist];
|
||
if (!playlist || playlist.length === 0) return;
|
||
|
||
const track = playlist[index];
|
||
document.getElementById('now-playing').textContent = '🎵 ' + track.name;
|
||
|
||
if (player && player.loadVideoById) {
|
||
const videoId = track.url.split('v=')[1].split('&')[0];
|
||
player.loadVideoById(videoId);
|
||
player.setVolume(70);
|
||
}
|
||
|
||
updatePlayButton();
|
||
}
|
||
|
||
function togglePlay() {
|
||
if (!player) {
|
||
initPlayer();
|
||
setTimeout(() => {
|
||
loadTrack(currentTrackIndex);
|
||
isPlaying = true;
|
||
updatePlayButton();
|
||
document.getElementById('equalizer').classList.remove('off');
|
||
}, 500);
|
||
return;
|
||
}
|
||
|
||
if (isPlaying) {
|
||
player.pauseVideo();
|
||
document.getElementById('equalizer').classList.add('off');
|
||
} else {
|
||
player.playVideo();
|
||
document.getElementById('equalizer').classList.remove('off');
|
||
}
|
||
isPlaying = !isPlaying;
|
||
updatePlayButton();
|
||
}
|
||
|
||
function nextTrack() {
|
||
const playlist = playlists[currentPlaylist];
|
||
currentTrackIndex = (currentTrackIndex + 1) % playlist.length;
|
||
loadTrack(currentTrackIndex);
|
||
isPlaying = true;
|
||
document.getElementById('equalizer').classList.remove('off');
|
||
}
|
||
|
||
function prevTrack() {
|
||
const playlist = playlists[currentPlaylist];
|
||
currentTrackIndex = (currentTrackIndex - 1 + playlist.length) % playlist.length;
|
||
loadTrack(currentTrackIndex);
|
||
isPlaying = true;
|
||
document.getElementById('equalizer').classList.remove('off');
|
||
}
|
||
|
||
function setVolume(value) {
|
||
if (player && player.setVolume) {
|
||
player.setVolume(value);
|
||
}
|
||
}
|
||
|
||
function updatePlayButton() {
|
||
document.getElementById('play-btn').textContent = isPlaying ? '⏸' : '▶';
|
||
}
|
||
|
||
// === ДАННЫЕ: УПРАЖНЕНИЯ С ВИДЕО ===
|
||
const exercises = [
|
||
// Осанка и спина
|
||
{ id: 1, name: "Кошка-корова", category: "posture", focus: "Гиперлордоз, гибкость спины", time: "2 мин", reps: "10-12 повторений", video: "https://www.youtube.com/embed/2qhJb8SvHjM", desc: "Медленно прогибай спину вверх, затем вниз. Дыхание ровное." },
|
||
{ id: 2, name: "Стена у стены", category: "posture", focus: "Осанка", time: "1 мин", reps: "3 подхода", video: "https://www.youtube.com/embed/k_FZCvsL53w", desc: "Встань спиной к стене, прижми затылок, лопатки, ягодицы и пятки." },
|
||
{ id: 3, name: "Лодочка", category: "posture", focus: "Спина, осанка", time: "1 мин", reps: "10 повторений", video: "https://www.youtube.com/embed/4K0e1EjwRnM", desc: "Лёжа на животе, одновременно поднимай руки и ноги." },
|
||
{ id: 4, name: "Тяга к стене", category: "posture", focus: "Осанка, плечи", time: "2 мин", reps: "15 повторений", video: "https://www.youtube.com/embed/aS5C2nQa3vM", desc: "Стоя у стены, своди лопатки и тянись руками вверх." },
|
||
{ id: 5, name: "Планка на предплечьях", category: "posture", focus: "Кор, осанка", time: "30-60 сек", reps: "3 подхода", video: "https://www.youtube.com/embed/pSHjTRCQxIw", desc: "Держи тело ровно, не прогибай поясницу." },
|
||
|
||
// Живот и бока
|
||
{ id: 6, name: "Вакуум", category: "abs", focus: "Плоский живот", time: "2 мин", reps: "5 подходов по 15 сек", video: "https://www.youtube.com/embed/8QcXlB6kXhE", desc: "Выдохни весь воздух, втяни живот под рёбра, держи." },
|
||
{ id: 7, name: "Велосипед", category: "abs", focus: "Косые мышцы, бока", time: "2 мин", reps: "20 повторений", video: "https://www.youtube.com/embed/1obhK7pOwEw", desc: "Лёжа на спине, крути педали, касайся локтем противоположного колена." },
|
||
{ id: 8, name: "Скручивания", category: "abs", focus: "Пресс", time: "2 мин", reps: "15-20 повторений", video: "https://www.youtube.com/embed/Xyd_fa5zoEU", desc: "Поднимай только лопатки, поясница прижата." },
|
||
{ id: 9, name: "Боковая планка", category: "abs", focus: "Бока, косые", time: "30 сек", reps: "3 подхода на сторону", video: "https://www.youtube.com/embed/3wVknM4sLgM", desc: "Держи тело в линию, не опускай таз." },
|
||
{ id: 10, name: "Ножницы", category: "abs", focus: "Нижний пресс", time: "1 мин", reps: "3 подхода", video: "https://www.youtube.com/embed/02eKNa3NOOo", desc: "Лёжа на спине, скрещивай ноги в воздухе." },
|
||
|
||
// Руки
|
||
{ id: 11, name: "Отжимания от стены", category: "arms", focus: "Трицепс, грудь", time: "2 мин", reps: "15 повторений", video: "https://www.youtube.com/embed/IODxDxX7oi4", desc: "Чем дальше ноги от стены, тем сложнее." },
|
||
{ id: 12, name: "Обратные отжимания", category: "arms", focus: "Трицепс", time: "2 мин", reps: "12 повторений", video: "https://www.youtube.com/embed/6pS5E1y5_7E", desc: "Сидя на полу, руки сзади на стуле, опускай таз." },
|
||
{ id: 13, name: "Круговые вращения", category: "arms", focus: "Плечи", time: "1 мин", reps: "20 вперёд, 20 назад", video: "https://www.youtube.com/embed/qX9YfKzIwHs", desc: "Руки в стороны, делай маленькие круги." },
|
||
{ id: 14, name: "Боксирование", category: "arms", focus: "Руки, кардио", time: "2 мин", reps: "50 ударов", video: "https://www.youtube.com/embed/hP2uH4XnJdM", desc: "Быстро боксируй в воздухе, держи темп." },
|
||
|
||
// Ноги и ягодицы
|
||
{ id: 15, name: "Приседания", category: "legs", focus: "Ноги, ягодицы", time: "3 мин", reps: "20 повторений", video: "https://www.youtube.com/embed/U0t2KK8vLzU", desc: "Спина ровная, колени не выходят за носки." },
|
||
{ id: 16, name: "Выпады", category: "legs", focus: "Ноги, ягодицы", time: "3 мин", reps: "12 на ногу", video: "https://www.youtube.com/embed/QOVaTkbz9fA", desc: "Шагай вперёд, опускай колено почти до пола." },
|
||
{ id: 17, name: "Ягодичный мост", category: "legs", focus: "Ягодицы", time: "2 мин", reps: "20 повторений", video: "https://www.youtube.com/embed/7iI4oVXQkXQ", desc: "Лёжа на спине, поднимай таз, сжимай ягодицы." },
|
||
{ id: 18, name: "Махи ногой", category: "legs", focus: "Ягодицы, бока", time: "2 мин", reps: "15 на ногу", video: "https://www.youtube.com/embed/4vA8R0eXzQY", desc: "Стоя на четвереньках, поднимай ногу в сторону." },
|
||
|
||
// Кардио
|
||
{ id: 19, name: "Джампинг Джек", category: "cardio", focus: "Сжигание жира", time: "2 мин", reps: "40 повторений", video: "https://www.youtube.com/embed/c4DAnljDykF", desc: "Прыжки с хлопком над головой." },
|
||
{ id: 20, name: "Бег на месте", category: "cardio", focus: "Кардио", time: "3 мин", reps: "Высоко поднимай колени", video: "https://www.youtube.com/embed/2qTF3S1Qh8M", desc: "Быстрый темп, руки работают." },
|
||
{ id: 21, name: "Бёрпи (облегчённый)", category: "cardio", focus: "Всё тело", time: "2 мин", reps: "10 повторений", video: "https://www.youtube.com/embed/auBL5Jk54gw", desc: "Присядь, шаг назад в планку, шаг вперёд, прыжок." }
|
||
];
|
||
|
||
// === ПЛАН НА 8 НЕДЕЛЬ ===
|
||
const workoutPlan = [
|
||
// Неделя 1-2: Адаптация
|
||
{ week: 1, days: [
|
||
{ type: "Осанка + Пресс", exercises: [1, 2, 5, 6, 7, 8] },
|
||
{ type: "Руки + Кардио", exercises: [11, 12, 13, 14, 19, 20] },
|
||
{ type: "Ноги + Ягодицы", exercises: [15, 16, 17, 18] },
|
||
{ type: "Осанка + Пресс", exercises: [1, 3, 4, 6, 9, 10] },
|
||
{ type: "Руки + Кардио", exercises: [11, 12, 13, 14, 19] },
|
||
{ type: "Полная тренировка", exercises: [2, 5, 7, 15, 17, 20] },
|
||
{ type: "Отдых / Растяжка", exercises: [] }
|
||
]},
|
||
// Неделя 3-4: Увеличение интенсивности
|
||
{ week: 2, days: [
|
||
{ type: "Осанка + Пресс", exercises: [1, 2, 3, 6, 7, 8, 9] },
|
||
{ type: "Руки + Кардио", exercises: [11, 12, 13, 14, 19, 20] },
|
||
{ type: "Ноги + Ягодицы", exercises: [15, 16, 17, 18] },
|
||
{ type: "Осанка + Пресс", exercises: [1, 4, 5, 6, 8, 10] },
|
||
{ type: "Руки + Кардио", exercises: [11, 12, 13, 14, 19, 20] },
|
||
{ type: "Полная тренировка", exercises: [2, 3, 7, 15, 17, 21] },
|
||
{ type: "Отдых / Растяжка", exercises: [] }
|
||
]},
|
||
// Неделя 5-6: Интенсив
|
||
{ week: 3, days: [
|
||
{ type: "Осанка + Пресс", exercises: [1, 2, 3, 4, 6, 7, 8, 9] },
|
||
{ type: "Руки + Кардио", exercises: [11, 12, 13, 14, 19, 20, 21] },
|
||
{ type: "Ноги + Ягодицы", exercises: [15, 16, 17, 18] },
|
||
{ type: "Осанка + Пресс", exercises: [1, 3, 5, 6, 8, 9, 10] },
|
||
{ type: "Руки + Кардио", exercises: [11, 12, 13, 14, 19, 20] },
|
||
{ type: "Полная тренировка", exercises: [2, 4, 7, 15, 16, 17, 21] },
|
||
{ type: "Отдых / Растяжка", exercises: [] }
|
||
]},
|
||
// Неделя 7-8: Финал
|
||
{ week: 4, days: [
|
||
{ type: "Осанка + Пресс", exercises: [1, 2, 3, 4, 5, 6, 7, 8, 9] },
|
||
{ type: "Руки + Кардио", exercises: [11, 12, 13, 14, 19, 20, 21] },
|
||
{ type: "Ноги + Ягодицы", exercises: [15, 16, 17, 18] },
|
||
{ type: "Осанка + Пресс", exercises: [1, 3, 4, 5, 6, 8, 9, 10] },
|
||
{ type: "Руки + Кардио", exercises: [11, 12, 13, 14, 19, 20, 21] },
|
||
{ type: "Полная тренировка", exercises: [2, 3, 4, 7, 15, 16, 17, 18, 21] },
|
||
{ type: "Отдых / Растяжка", exercises: [] }
|
||
]}
|
||
];
|
||
|
||
// Повторить недели 5-8 как 3-4
|
||
for (let i = 4; i < 8; i++) {
|
||
workoutPlan[i] = workoutPlan[i - 2];
|
||
}
|
||
|
||
// === СОСТОЯНИЕ ===
|
||
let currentWeek = 0;
|
||
let progressData = JSON.parse(localStorage.getItem('madinaProgress') || '{"entries":[],"completedDays":[]}');
|
||
|
||
// === ИНИЦИАЛИЗАЦИЯ ===
|
||
function init() {
|
||
renderTodayWorkout();
|
||
renderCatalog('all');
|
||
renderCalendar();
|
||
renderProgress();
|
||
}
|
||
|
||
// === СЕКЦИИ ===
|
||
function showSection(id) {
|
||
document.querySelectorAll('.section').forEach(s => s.classList.remove('active'));
|
||
document.querySelectorAll('.nav button').forEach(b => b.classList.remove('active'));
|
||
document.getElementById(id).classList.add('active');
|
||
event.target.classList.add('active');
|
||
}
|
||
|
||
// === СЕГОДНЯ ===
|
||
function getTodayWorkout() {
|
||
const startDate = new Date('2026-08-10');
|
||
const today = new Date();
|
||
const diffDays = Math.floor((today - startDate) / (1000 * 60 * 60 * 24));
|
||
const weekNum = Math.floor(diffDays / 7);
|
||
const dayNum = diffDays % 7;
|
||
|
||
if (weekNum >= 8) return workoutPlan[7].days[dayNum];
|
||
if (weekNum < 0) return workoutPlan[0].days[dayNum];
|
||
|
||
return workoutPlan[weekNum].days[dayNum];
|
||
}
|
||
|
||
function renderTodayWorkout() {
|
||
const today = getTodayWorkout();
|
||
const focusMap = {
|
||
'Осанка': 'Осанка и спина',
|
||
'Пресс': 'Живот и бока',
|
||
'Руки': 'Руки',
|
||
'Кардио': 'Кардио',
|
||
'Ноги': 'Ноги и ягодицы'
|
||
};
|
||
|
||
let focusText = today.type.split('+').map(s => focusMap[s.trim()] || s).join(', ');
|
||
document.getElementById('today-focus').textContent = focusText || today.type;
|
||
|
||
const container = document.getElementById('today-workout');
|
||
if (today.exercises.length === 0) {
|
||
container.innerHTML = '<div class="workout-card"><h3>🧘 Сегодня день отдыха!</h3><p>Сделай лёгкую растяжку или прогулку.</p></div>';
|
||
return;
|
||
}
|
||
|
||
container.innerHTML = '<div class="workout-card"><h3>📋 Программа на сегодня: ' + today.type + '</h3>' +
|
||
today.exercises.map(exId => {
|
||
const ex = exercises.find(e => e.id === exId);
|
||
return '<div class="exercise">' +
|
||
'<h4>' + ex.name + '</h4>' +
|
||
'<div class="video-placeholder" onclick="openVideo(' + ex.id + ')">Смотреть видео</div>' +
|
||
'<div class="exercise-meta">' +
|
||
'<span>⏱ ' + (ex.time || ex.reps) + '</span>' +
|
||
'<span>🎯 ' + ex.focus + '</span>' +
|
||
'</div>' +
|
||
'<p>' + ex.desc + '</p>' +
|
||
'</div>';
|
||
}).join('') +
|
||
'</div>';
|
||
}
|
||
|
||
function markTodayDone() {
|
||
const todayStr = new Date().toDateString();
|
||
if (!progressData.completedDays.includes(todayStr)) {
|
||
progressData.completedDays.push(todayStr);
|
||
localStorage.setItem('madinaProgress', JSON.stringify(progressData));
|
||
alert('🎉 Молодец! Тренировка отмечена!');
|
||
renderCalendar();
|
||
renderProgress();
|
||
} else {
|
||
alert('✅ Уже отмечено!');
|
||
}
|
||
}
|
||
|
||
// === КАТАЛОГ ===
|
||
function filterCatalog(category) {
|
||
document.querySelectorAll('.category-filter button').forEach(b => b.classList.remove('active'));
|
||
event.target.classList.add('active');
|
||
renderCatalog(category);
|
||
}
|
||
|
||
function renderCatalog(category) {
|
||
const filtered = category === 'all' ? exercises : exercises.filter(e => e.category === category);
|
||
document.getElementById('exercise-grid').innerHTML = filtered.map(ex =>
|
||
'<div class="exercise-card">' +
|
||
'<div class="video" onclick="openVideo(' + ex.id + ')">▶</div>' +
|
||
'<div class="info">' +
|
||
'<h4>' + ex.name + '</h4>' +
|
||
'<p>' + ex.desc + '</p>' +
|
||
'<div class="meta">' +
|
||
'<span>🎯 ' + ex.focus + '</span>' +
|
||
'<span>⏱ ' + (ex.time || ex.reps) + '</span>' +
|
||
'</div>' +
|
||
'</div>' +
|
||
'</div>'
|
||
).join('');
|
||
}
|
||
|
||
// === КАЛЕНДАРЬ ===
|
||
function changeWeek(delta) {
|
||
currentWeek = Math.max(0, Math.min(7, currentWeek + delta));
|
||
document.getElementById('week-label').textContent = 'Неделя ' + (currentWeek + 1);
|
||
renderCalendar();
|
||
}
|
||
|
||
function renderCalendar() {
|
||
const grid = document.getElementById('calendar-grid');
|
||
const plan = workoutPlan[currentWeek];
|
||
const today = new Date();
|
||
const startDate = new Date('2026-08-10');
|
||
const currentDay = Math.floor((today - startDate) / (1000 * 60 * 60 * 24));
|
||
|
||
grid.innerHTML = plan.days.map((day, i) => {
|
||
const absDay = currentWeek * 7 + i;
|
||
const isToday = absDay === currentDay && currentWeek <= 7;
|
||
const isDone = progressData.completedDays.some(d => {
|
||
const completedDate = new Date(d);
|
||
const completedDay = Math.floor((completedDate - startDate) / (1000 * 60 * 60 * 24));
|
||
return completedDay === absDay;
|
||
});
|
||
|
||
return '<div class="calendar-day' + (isToday ? ' today' : '') + (isDone ? ' done' : '') + '">' +
|
||
'<div class="day-num">' + (i + 1) + '</div>' +
|
||
'<div class="workout-type">' + day.type + '</div>' +
|
||
(isDone ? '<div style="margin-top:5px; font-size:20px;">✅</div>' : '') +
|
||
'</div>';
|
||
}).join('');
|
||
}
|
||
|
||
// === ТРЕКЕР ===
|
||
function addProgress() {
|
||
const weight = document.getElementById('weight').value;
|
||
const waist = document.getElementById('waist').value;
|
||
const hips = document.getElementById('hips').value;
|
||
const arms = document.getElementById('arms').value;
|
||
|
||
if (!weight && !waist && !hips && !arms) {
|
||
alert('Введи хотя бы одно значение');
|
||
return;
|
||
}
|
||
|
||
progressData.entries.push({
|
||
date: new Date().toISOString(),
|
||
weight, waist, hips, arms
|
||
});
|
||
localStorage.setItem('madinaProgress', JSON.stringify(progressData));
|
||
|
||
document.getElementById('weight').value = '';
|
||
document.getElementById('waist').value = '';
|
||
document.getElementById('hips').value = '';
|
||
document.getElementById('arms').value = '';
|
||
|
||
renderProgress();
|
||
alert('✅ Прогресс записан!');
|
||
}
|
||
|
||
function renderProgress() {
|
||
const entries = progressData.entries.sort((a, b) => new Date(b.date) - new Date(a.date));
|
||
const completed = progressData.completedDays.length;
|
||
|
||
const startWeight = entries[entries.length - 1]?.weight || 65;
|
||
const currentWeight = entries[0]?.weight || 65;
|
||
const lost = (startWeight - currentWeight).toFixed(1);
|
||
|
||
document.getElementById('progress-stats').innerHTML =
|
||
'<div class="stat-card"><div class="value">' + completed + '</div><div class="label">Тренировок выполнено</div></div>' +
|
||
'<div class="stat-card"><div class="value">' + startWeight + '</div><div class="label">Начальный вес</div></div>' +
|
||
'<div class="stat-card"><div class="value">' + currentWeight + '</div><div class="label">Текущий вес</div></div>' +
|
||
'<div class="stat-card"><div class="value">' + lost + '</div><div class="label">Сброшено (кг)</div></div>';
|
||
|
||
document.getElementById('progress-history').innerHTML = entries.length > 0 ?
|
||
'<h3>История замеров</h3>' + entries.map(e =>
|
||
'<div style="background:#f8f9fc; padding:15px; border-radius:10px; margin:10px 0;">' +
|
||
'<strong>' + new Date(e.date).toLocaleDateString('ru') + '</strong>: ' +
|
||
(e.weight ? e.weight + ' кг, ' : '') +
|
||
(e.waist ? 'талия ' + e.waist + ' см, ' : '') +
|
||
(e.hips ? 'бёдра ' + e.hips + ' см, ' : '') +
|
||
(e.arms ? 'руки ' + e.arms + ' см' : '') +
|
||
'</div>'
|
||
).join('') : '<p>Пока нет записей. Заполни данные выше!</p>';
|
||
}
|
||
|
||
// === МОДАЛЬНОЕ ОКНО ===
|
||
function openVideo(id) {
|
||
const ex = exercises.find(e => e.id === id);
|
||
document.getElementById('modal-title').textContent = ex.name;
|
||
document.getElementById('modal-video').innerHTML =
|
||
'<iframe width="100%" height="400" src="' + ex.video + '" frameborder="0" allowfullscreen style="border-radius:12px;"></iframe>';
|
||
document.getElementById('modal-desc').textContent = ex.desc + ' (' + (ex.time || ex.reps) + ')';
|
||
document.getElementById('video-modal').classList.add('active');
|
||
}
|
||
|
||
function closeModal() {
|
||
document.getElementById('video-modal').classList.remove('active');
|
||
document.getElementById('modal-video').innerHTML = '';
|
||
}
|
||
|
||
// Закрытие по клику вне
|
||
document.getElementById('video-modal').addEventListener('click', function(e) {
|
||
if (e.target === this) closeModal();
|
||
});
|
||
|
||
// Инициализация плеера при загрузке
|
||
setTimeout(() => initPlayer(), 1000);
|
||
|
||
init();
|
||
</script>
|
||
|
||
<!-- Скрытый iframe для музыкального плеера -->
|
||
<div id="music-player-frame" style="display:none;"></div>
|
||
</body>
|
||
</html>
|
||
</body>
|
||
</html>
|