/* Neckcare — 颈部锻炼 */

:root {
  --ink: #191919;
  --ink-soft: #37352f;
  --gray: #6b6b6b;
  --gray-light: #9b9a97;
  --line: #ececec;
  --line-soft: #e4e4e2;
  --surface: #fbfbfa;
  --hover: #efefee;
  --selected: #eceae6;
}

* { box-sizing: border-box; }

html, body { margin: 0; padding: 0; background: #fff; }

body {
  font-family: "Noto Sans SC", -apple-system, "PingFang SC", sans-serif;
  color: var(--ink);
}

button { font-family: inherit; }

::-webkit-scrollbar { width: 8px; }
::-webkit-scrollbar-thumb { background: #e0e0e0; border-radius: 4px; }

.app { display: flex; height: 100vh; overflow: hidden; background: #fff; }

/* ---------- sidebar ---------- */

.sidebar {
  width: 288px;
  min-width: 288px;
  border-right: 1px solid var(--line);
  background: var(--surface);
  display: flex;
  flex-direction: column;
  overflow: hidden;
}

.sidebar-head { padding: 20px 20px 14px; border-bottom: 1px solid var(--line); }

.brand { display: flex; align-items: center; gap: 10px; }

.brand-mark {
  width: 30px; height: 30px; min-width: 30px; border-radius: 8px;
  background: var(--ink); color: #fff;
  display: flex; align-items: center; justify-content: center;
}
.brand-mark svg { width: 22px; height: 22px; display: block; }

.brand-name { font-size: 15px; font-weight: 700; letter-spacing: 0.02em; }
.brand-sub { font-size: 11px; color: var(--gray-light); }

.sidebar-list { flex: 1; overflow-y: auto; padding: 12px 10px 24px; }

.group-label {
  font-size: 11px; font-weight: 700; color: var(--gray-light);
  letter-spacing: 0.08em; padding: 10px 10px 4px;
}
.group-label.fav { padding-top: 8px; }

.group-items { display: flex; flex-direction: column; gap: 1px; }
.group-items.fav { margin-bottom: 10px; }

.item {
  display: flex; align-items: center; gap: 8px;
  padding: 7px 10px; border-radius: 6px; cursor: pointer;
  background: transparent;
}
.item:hover { background: var(--hover); }
.item.selected { background: var(--selected); }

.item-name { font-size: 13px; flex: 1; color: var(--ink); }
.item.selected .item-name { font-weight: 600; }
.item-meta { font-size: 11px; color: var(--gray-light); }

.item-star {
  border: none; background: none; cursor: pointer;
  padding: 2px; font-size: 13px; line-height: 1;
  color: #c8c7c4;
}
.item-star.on { color: var(--ink); }

.sidebar-foot {
  border-top: 1px solid var(--line);
  padding: 12px 16px 14px;
  display: flex; flex-direction: column; gap: 8px;
}

.opt {
  display: flex; align-items: center; gap: 8px;
  font-size: 12px; color: var(--gray); cursor: pointer;
}
.opt input[type="checkbox"] { accent-color: var(--ink); cursor: pointer; margin: 0; }
.opt-num { cursor: default; }
.opt-num input {
  width: 52px; margin-left: auto;
  border: 1px solid var(--line-soft); border-radius: 5px;
  padding: 3px 6px; font-size: 12px; font-family: inherit; color: var(--ink-soft);
  background: #fff;
}
.opt-num .unit { color: var(--gray-light); }

/* ---------- main ---------- */

.main { flex: 1; display: flex; flex-direction: column; overflow: hidden; }

.main-head {
  padding: 20px 28px 16px;
  border-bottom: 1px solid var(--line);
  display: flex; align-items: baseline; gap: 14px; flex-wrap: wrap;
}
.main-head h1 { margin: 0; font-size: 22px; font-weight: 700; }

.tag {
  font-size: 12px; color: var(--gray-light);
  border: 1px solid var(--line-soft); border-radius: 4px; padding: 2px 8px;
}
.summary { font-size: 13px; color: var(--gray); }

/* row-reverse：摄像头（DOM 中在前）显示在最右侧 */
.content {
  flex: 1; display: flex; flex-direction: row-reverse; gap: 18px;
  padding: 16px 24px 18px; overflow: hidden; min-height: 0;
}

/* ---------- camera ---------- */

.cam-col { flex: 1; min-width: 360px; display: flex; flex-direction: column; gap: 8px; min-height: 0; }

.stage {
  position: relative; flex: 1; min-height: 0;
  background: var(--ink); border-radius: 10px; overflow: hidden;
  display: flex; align-items: center; justify-content: center;
}

#video {
  position: absolute; inset: 0;
  width: 100%; height: 100%; object-fit: cover;
  transform: scaleX(-1);
}
#video.no-mirror { transform: none; }

.overlay { position: absolute; inset: 0; width: 100%; height: 100%; pointer-events: none; }
.overlay[hidden] { display: none; }
.guide-ellipse { animation: kf-dash 1.2s linear infinite; }

.cam-placeholder {
  position: relative; z-index: 2;
  display: flex; flex-direction: column; align-items: center; gap: 14px;
  color: var(--gray-light); font-size: 13px; text-align: center;
}
.cam-placeholder[hidden] { display: none; }

.live-badge {
  position: absolute; top: 12px; left: 14px;
  display: flex; align-items: center; gap: 7px;
  background: rgba(25, 25, 25, 0.55); border-radius: 5px; padding: 4px 10px;
  font-size: 11px; color: #fff; letter-spacing: 0.06em;
}
.live-badge[hidden] { display: none; }

.live-dot {
  width: 8px; height: 8px; border-radius: 50%; background: #fff;
  animation: kf-pulse 1.6s ease-in-out infinite;
}

.cam-foot { display: flex; align-items: center; gap: 12px; font-size: 12px; color: var(--gray-light); }

/* ---------- 信息区：2 x 2 网格，保证一屏内看全 ---------- */

.info-grid {
  width: 604px; min-width: 520px;
  display: grid;
  grid-template-columns: 1fr 1fr;
  grid-template-rows: auto auto;
  align-content: start;      /* 卡片贴顶，不被拉成大片空白 */
  gap: 14px;
  min-height: 0;
  overflow-y: auto;          /* 屏幕实在太矮时才在信息区内部滚动 */
}

.card {
  border: 1px solid var(--line); border-radius: 10px; padding: 14px 16px;
  display: flex; flex-direction: column; gap: 8px;
  min-height: 0; overflow: hidden;
}
.card-demo { align-items: center; gap: 4px; }
.card-steps { overflow-y: auto; }

.card-label {
  font-size: 11px; font-weight: 700; color: var(--gray-light); letter-spacing: 0.08em;
}
.card-demo .card-label { align-self: flex-start; }

.demo-stage { width: 100%; display: flex; justify-content: center; }
.demo-svg { width: 176px; height: 167px; }

/* 头部绕颈根旋转 */
.demo-head,
.demo-body,
.demo-arm {
  transform-box: view-box;
  transform-origin: 100px 140px;
}

.demo-arc { animation: kf-dash 1.4s linear infinite; }
.demo-force { animation: nc-force 3.4s ease-in-out infinite; }

.demo-caption { font-size: 12px; color: var(--gray); text-align: center; }

/* ---------- 目标肌群 ---------- */

.muscle-views { display: flex; justify-content: center; gap: 8px; }

.muscle-view { margin: 0; display: flex; flex-direction: column; align-items: center; gap: 2px; }
.muscle-view svg { width: 118px; height: 127px; }
.muscle-view figcaption { font-size: 11px; color: var(--gray-light); }

.muscle-legend {
  list-style: none; margin: 0; padding: 0;
  display: flex; flex-direction: column; gap: 4px;
}

.ml-item { display: flex; align-items: center; gap: 7px; font-size: 12px; }

.ml-index {
  width: 15px; height: 15px; min-width: 15px; border-radius: 50%;
  border: 1px solid var(--ink); color: var(--ink);
  font-size: 10px; font-weight: 700;
  display: flex; align-items: center; justify-content: center;
}

.ml-swatch {
  width: 11px; height: 11px; min-width: 11px; border-radius: 2px;
  border: 1px solid var(--ink);
}
.ml-work { background: var(--ink); }
.ml-stretch {
  border-style: dashed;
  background: repeating-linear-gradient(
    45deg, #fff 0 2px, rgba(25, 25, 25, 0.55) 2px 4px);
}

.ml-name { flex: 1; color: var(--ink-soft); }
.ml-tag { font-size: 11px; color: var(--gray-light); }

.step { display: flex; gap: 10px; align-items: flex-start; }
.steps { display: flex; flex-direction: column; gap: 9px; overflow-y: auto; min-height: 0; }

.step-n {
  width: 18px; height: 18px; min-width: 18px; border-radius: 50%;
  border: 1px solid #d4d4d2; font-size: 11px;
  display: flex; align-items: center; justify-content: center;
  color: var(--gray); margin-top: 1px;
}
.step-text { font-size: 13px; line-height: 1.55; color: var(--ink-soft); }

.card-timer { border-color: var(--ink); background: var(--surface); gap: 12px; }

.timer-head { display: flex; align-items: baseline; justify-content: space-between; }
.set-count { font-size: 12px; color: var(--gray); }

.timer-config {
  display: flex; align-items: center; gap: 6px; flex-wrap: wrap;
  padding-bottom: 2px;
}
.cfg {
  display: flex; align-items: center; gap: 4px;
  font-size: 12px; color: var(--gray);
}
.cfg input {
  width: 44px; text-align: center;
  border: 1px solid var(--line-soft); border-radius: 5px;
  padding: 3px 4px; font-size: 12px; font-family: inherit; color: var(--ink);
  background: #fff;
}
.cfg input:focus { outline: none; border-color: var(--ink); }
.cfg i { font-style: normal; color: var(--gray-light); }

.cfg-reset {
  margin-left: auto; border: none; background: none; padding: 2px 0;
  font-size: 11px; color: var(--gray-light); cursor: pointer;
  text-decoration: underline; text-underline-offset: 2px;
}
.cfg-reset:hover { color: var(--ink); }
.cfg-reset[hidden] { display: none; }

.timer-main { display: flex; align-items: center; justify-content: center; gap: 12px; }

.time-display {
  font-size: 52px; font-weight: 700;
  font-variant-numeric: tabular-nums; letter-spacing: 0.02em;
}
.phase-label { font-size: 13px; color: var(--gray); }

.progress { height: 4px; background: var(--line); border-radius: 2px; overflow: hidden; }
.progress-bar {
  height: 100%; width: 0; background: var(--ink); border-radius: 2px;
  transition: width 0.9s linear;
}

.timer-actions { display: flex; gap: 8px; }

/* ---------- buttons ---------- */

.btn-primary {
  flex: 1; border: none; background: var(--ink); color: #fff;
  border-radius: 6px; padding: 10px 0;
  font-size: 14px; font-weight: 500; cursor: pointer;
}
.btn-primary:hover { background: var(--ink-soft); }

.btn-outline {
  border: 1px solid #3a3a3a; background: #fff; color: var(--ink);
  border-radius: 6px; padding: 8px 18px;
  font-size: 13px; font-weight: 500; cursor: pointer;
}
.btn-outline:hover { background: var(--line); }

.btn-reset {
  border-color: var(--line-soft); color: var(--ink-soft);
  padding: 10px 16px; font-size: 14px; font-weight: 400;
}
.btn-reset:hover { background: #f4f4f3; }

.btn-ghost {
  margin-left: auto;
  border: 1px solid var(--line-soft); background: #fff;
  border-radius: 5px; padding: 4px 12px;
  font-size: 12px; color: var(--gray); cursor: pointer;
}
.btn-ghost:hover { background: #f4f4f3; }
.btn-ghost[hidden] { display: none; }

/* ---------- animations ---------- */

/* 动作演示：头部绕颈根运动，两端各留停顿，模拟"缓慢到位—保持—回位" */

/* 后仰（颈前侧拉伸）*/
@keyframes nc-extend {
  0%, 8%    { transform: rotate(0deg); }
  38%, 66%  { transform: rotate(-24deg); }
  96%, 100% { transform: rotate(0deg); }
}
/* 前屈（低头）*/
@keyframes nc-flex {
  0%, 8%    { transform: rotate(0deg); }
  38%, 66%  { transform: rotate(26deg); }
  96%, 100% { transform: rotate(0deg); }
}
/* 收下巴：水平后移，几乎不转 */
@keyframes nc-tuck {
  0%, 12%   { transform: translateX(0) rotate(0deg); }
  42%, 70%  { transform: translateX(-11px) rotate(3deg); }
  96%, 100% { transform: translateX(0) rotate(0deg); }
}
/* 枕下肌群：收下巴 + 微低头 */
@keyframes nc-tuck-nod {
  0%, 12%   { transform: translateX(0) rotate(0deg); }
  42%, 70%  { transform: translateX(-8px) rotate(11deg); }
  96%, 100% { transform: translateX(0) rotate(0deg); }
}
/* 深层屈肌：小幅度点头 */
@keyframes nc-nod {
  0%, 100% { transform: rotate(0deg); }
  30%      { transform: rotate(11deg); }
  55%      { transform: rotate(0deg); }
  80%      { transform: rotate(11deg); }
}
/* 侧屈（耳贴肩）*/
@keyframes nc-tilt {
  0%, 8%    { transform: rotate(0deg); }
  38%, 66%  { transform: rotate(21deg); }
  96%, 100% { transform: rotate(0deg); }
}
/* 左右转头 */
@keyframes nc-turn {
  0%, 6%    { transform: perspective(420px) rotateY(0deg); }
  24%, 40%  { transform: perspective(420px) rotateY(46deg); }
  58%, 74%  { transform: perspective(420px) rotateY(-46deg); }
  94%, 100% { transform: perspective(420px) rotateY(0deg); }
}
/* 耸肩：肩部上提，头不动 */
@keyframes nc-shrug {
  0%, 14%   { transform: translateY(0); }
  42%, 66%  { transform: translateY(-11px); }
  94%, 100% { transform: translateY(0); }
}
/* 手臂随头同步侧倾（绕肩关节转，幅度换算成让手跟住头顶） */
@keyframes nc-arm-tilt {
  0%, 8%    { transform: rotate(0deg); }
  38%, 66%  { transform: rotate(17deg); }
  96%, 100% { transform: rotate(0deg); }
}

/* 肩胛提肌拉伸：转头 45 度再低头（正面视图用 rotateY + 侧倾表达） */
@keyframes nc-levator {
  0%, 8%    { transform: perspective(420px) rotateY(0deg) rotate(0deg); }
  38%, 66%  { transform: perspective(420px) rotateY(36deg) rotate(16deg); }
  96%, 100% { transform: perspective(420px) rotateY(0deg) rotate(0deg); }
}
@keyframes nc-arm-levator {
  0%, 8%    { transform: rotate(0deg); }
  38%, 66%  { transform: rotate(13deg); }
  96%, 100% { transform: rotate(0deg); }
}

/* 斜角肌拉伸：向对侧倾并略微后仰 */
@keyframes nc-scalene {
  0%, 8%    { transform: rotate(0deg) translateY(0); }
  38%, 66%  { transform: rotate(-21deg) translateY(-3px); }
  96%, 100% { transform: rotate(0deg) translateY(0); }
}

/* 下巴侧向平移：整体水平移动，不转不倾 */
@keyframes nc-glide {
  0%, 8%    { transform: translateX(0); }
  24%, 36%  { transform: translateX(12px); }
  56%, 68%  { transform: translateX(-12px); }
  90%, 100% { transform: translateX(0); }
}

/* 半圈环绕：下巴贴胸从一侧划到另一侧再划回，全程不后仰 */
@keyframes nc-halfcircle {
  0%   { transform: rotate(-20deg) translateY(0); }
  20%  { transform: rotate(-9deg) translateY(7px); }
  35%  { transform: rotate(0deg) translateY(9px); }
  50%  { transform: rotate(20deg) translateY(0); }
  65%  { transform: rotate(0deg) translateY(9px); }
  80%  { transform: rotate(9deg) translateY(7px); }
  100% { transform: rotate(-20deg) translateY(0); }
}

/* 等长抗阻：蓄力 → 发力保持 → 放松。头、手臂、力箭头共用同一节奏，
   位移只有 3px —— 肌肉在发力，关节几乎不动 */
@keyframes nc-press {
  0%, 12%   { transform: translateX(0); }
  26%, 68%  { transform: translateX(3px); }
  84%, 100% { transform: translateX(0); }
}
@keyframes nc-press-back {
  0%, 12%   { transform: translateX(0); }
  26%, 68%  { transform: translateX(-3px); }
  84%, 100% { transform: translateX(0); }
}
@keyframes nc-force {
  0%, 12%   { opacity: 0.25; }
  26%, 68%  { opacity: 1; }
  84%, 100% { opacity: 0.25; }
}

@keyframes kf-pulse { 0%,100% { opacity: 1; } 50% { opacity: 0.25; } }
@keyframes kf-dash  { to { stroke-dashoffset: -14; } }

/* 窄屏：改为上下堆叠，页面允许滚动 */
@media (max-width: 1180px) {
  .content { flex-direction: column; overflow: auto; }
  .cam-col { min-width: 0; }
  .cam-col .stage { min-height: 320px; }
  .info-grid { width: auto; min-width: 0; grid-template-rows: auto auto; }
}

@media (max-width: 720px) {
  .info-grid { grid-template-columns: 1fr; }
}