.site-main{max-width:none;padding:0}.ex[data-astro-cid-dzhcdhzx]{--brand: #5c9acb;--brand-dark: #4783b6;--brand-darker: #356a96;--brand-light: #82b3d8;--brand-faded: #d6e6f1;--text: #1a1a1a;--text-mid: #333333;--text-sub: #5a6b73;--surface: #ffffff;--bg: #f6fafc;--border: #e2e8ec;--shadow-sm: 0 1px 2px rgba(53, 106, 150, .08);--font-jp: "Noto Sans JP", "Hiragino Kaku Gothic ProN", "Hiragino Sans", "Yu Gothic", "Meiryo", sans-serif;--font-display: "Montserrat", "Noto Sans JP", sans-serif;width:min(960px,calc(100% - 40px));margin:0 auto;padding:32px 0 72px;color:var(--text);font-family:var(--font-jp);font-feature-settings:"palt" 1;line-height:1.9}.ex-crumbs[data-astro-cid-dzhcdhzx] ol[data-astro-cid-dzhcdhzx]{display:flex;flex-wrap:wrap;align-items:center;gap:8px;margin:0;padding:0;list-style:none;color:var(--text-sub);font-size:12px;letter-spacing:.02em}.ex-crumbs[data-astro-cid-dzhcdhzx] li[data-astro-cid-dzhcdhzx]+li[data-astro-cid-dzhcdhzx]:before{content:"／";margin-right:4px;color:var(--border)}.ex-crumbs[data-astro-cid-dzhcdhzx] a[data-astro-cid-dzhcdhzx]{color:var(--brand-darker);font-weight:700;text-decoration:none}.ex-crumbs[data-astro-cid-dzhcdhzx] a[data-astro-cid-dzhcdhzx]:hover,.ex-crumbs[data-astro-cid-dzhcdhzx] a[data-astro-cid-dzhcdhzx]:focus-visible{text-decoration:underline}.ex-crumbs[data-astro-cid-dzhcdhzx] li[data-astro-cid-dzhcdhzx][aria-current]{overflow:hidden;max-width:22em;text-overflow:ellipsis;white-space:nowrap}.ex-kicker[data-astro-cid-dzhcdhzx]{display:block;margin:0;color:var(--brand-darker);font-family:var(--font-display);font-size:12px;font-weight:900;letter-spacing:.24em;line-height:1;text-transform:uppercase}.ex-hero[data-astro-cid-dzhcdhzx]{display:grid;grid-template-columns:minmax(0,1.05fr) minmax(0,.95fr);gap:40px 48px;align-items:start;margin-top:32px;padding-top:28px;position:relative}.ex-hero[data-astro-cid-dzhcdhzx]:before{content:"";position:absolute;top:0;left:0;width:88px;height:3px;border-radius:999px;background:var(--brand)}.ex-hero__lead[data-astro-cid-dzhcdhzx]{display:flex;flex-direction:column;gap:12px}.ex-title[data-astro-cid-dzhcdhzx]{margin:4px 0 0;color:var(--text);font-family:var(--font-jp);font-size:40px;font-weight:900;letter-spacing:.005em;line-height:1.24;text-wrap:balance}.ex-title-en[data-astro-cid-dzhcdhzx]{margin:0;color:var(--text-sub);font-family:var(--font-display);font-size:15px;font-weight:600;letter-spacing:.14em;line-height:1;text-transform:uppercase}.ex-meta[data-astro-cid-dzhcdhzx]{display:flex;flex-wrap:wrap;gap:14px;margin:6px 0 0;padding:0;color:var(--text-sub);font-size:13px;letter-spacing:.06em}.ex-meta[data-astro-cid-dzhcdhzx] span[data-astro-cid-dzhcdhzx]{position:relative}.ex-meta[data-astro-cid-dzhcdhzx] span[data-astro-cid-dzhcdhzx]+span[data-astro-cid-dzhcdhzx]:before{content:"";position:absolute;left:-8px;top:50%;width:3px;height:3px;border-radius:999px;background:var(--brand-light);transform:translateY(-50%)}.ex-summary[data-astro-cid-dzhcdhzx]{margin:4px 0 0;color:var(--text-mid);font-size:16px;line-height:1.94}.ex-plates[data-astro-cid-dzhcdhzx]{display:grid;grid-template-columns:1fr 1fr;gap:12px;align-content:start}.ex-plate[data-astro-cid-dzhcdhzx]{position:relative;margin:0;border:1px solid var(--border);border-radius:8px;background:var(--surface);aspect-ratio:3 / 4;overflow:hidden}.ex-plate__label[data-astro-cid-dzhcdhzx]{position:absolute;top:8px;left:8px;color:var(--text-sub);font-family:var(--font-display);font-size:10px;font-weight:800;letter-spacing:.18em;line-height:1;text-transform:uppercase;z-index:1}.ex-plate[data-astro-cid-dzhcdhzx] img[data-astro-cid-dzhcdhzx]{display:block;width:100%;height:100%;object-fit:contain}.ex-muscles[data-astro-cid-dzhcdhzx]{grid-column:1 / -1;margin:4px 0 0;padding:0;display:grid;gap:6px;font-size:14px}.ex-muscles[data-astro-cid-dzhcdhzx]>div[data-astro-cid-dzhcdhzx]{display:grid;grid-template-columns:52px 1fr;gap:12px;align-items:baseline}.ex-muscles[data-astro-cid-dzhcdhzx] dt[data-astro-cid-dzhcdhzx]{color:var(--brand-darker);font-family:var(--font-display);font-size:10px;font-weight:800;letter-spacing:.2em;line-height:1.6;text-transform:uppercase}.ex-muscles[data-astro-cid-dzhcdhzx] dd[data-astro-cid-dzhcdhzx]{margin:0;color:var(--text);font-size:14px;letter-spacing:.01em;line-height:1.7}.ex-section[data-astro-cid-dzhcdhzx]{margin-top:56px;padding-top:20px;border-top:1px solid var(--border)}.ex-section[data-astro-cid-dzhcdhzx] h2[data-astro-cid-dzhcdhzx]{margin:10px 0 0;color:var(--text);font-family:var(--font-jp);font-size:24px;font-weight:800;line-height:1.4;letter-spacing:0}.ex-form[data-astro-cid-dzhcdhzx]{display:grid;grid-template-columns:1fr 1fr;gap:14px;margin-top:20px}.ex-form[data-astro-cid-dzhcdhzx] figure[data-astro-cid-dzhcdhzx]{position:relative;margin:0;border:1px solid var(--border);border-radius:8px;background:var(--surface);aspect-ratio:1 / 1;overflow:hidden}.ex-form[data-astro-cid-dzhcdhzx] img[data-astro-cid-dzhcdhzx]{display:block;width:100%;height:100%;object-fit:contain}.ex-tile__label[data-astro-cid-dzhcdhzx]{position:absolute;top:10px;left:10px;color:var(--text-sub);font-family:var(--font-display);font-size:10px;font-weight:800;letter-spacing:.2em;line-height:1;text-transform:uppercase}.ex-steps[data-astro-cid-dzhcdhzx]{list-style:none;margin:20px 0 0;padding:0;counter-reset:none}.ex-step[data-astro-cid-dzhcdhzx]{display:grid;grid-template-columns:minmax(88px,108px) minmax(0,1fr) minmax(0,200px);gap:20px 24px;padding:24px 0 28px;border-top:1px solid var(--border);align-items:start}.ex-step[data-astro-cid-dzhcdhzx]:first-child{border-top:none;padding-top:8px}.ex-step[data-astro-cid-dzhcdhzx]:last-child{padding-bottom:4px}.ex-step__num[data-astro-cid-dzhcdhzx]{color:var(--brand-darker);font-family:var(--font-display);font-size:68px;font-weight:900;line-height:.92;letter-spacing:-.02em;font-variant-numeric:tabular-nums;align-self:start}.ex-step__body[data-astro-cid-dzhcdhzx]{padding-top:4px}.ex-step__body[data-astro-cid-dzhcdhzx] h3[data-astro-cid-dzhcdhzx]{margin:0;color:var(--text);font-family:var(--font-jp);font-size:18px;font-weight:800;letter-spacing:.01em;line-height:1.55}.ex-step__body[data-astro-cid-dzhcdhzx] p[data-astro-cid-dzhcdhzx]{margin:8px 0 0;color:var(--text-mid);font-size:15px;line-height:1.92}.ex-step__img[data-astro-cid-dzhcdhzx]{display:block;width:100%;height:auto;aspect-ratio:1 / 1;object-fit:contain;border:1px solid var(--border);border-radius:8px;background:var(--surface)}.ex-points[data-astro-cid-dzhcdhzx]{display:grid;grid-template-columns:minmax(0,1.5fr) minmax(0,1fr);gap:28px;margin-top:20px;align-items:start}.ex-points[data-astro-cid-dzhcdhzx] ul[data-astro-cid-dzhcdhzx]{margin:0;padding:0;list-style:none;display:grid;gap:14px}.ex-points[data-astro-cid-dzhcdhzx] li[data-astro-cid-dzhcdhzx]{position:relative;padding:4px 0 14px 24px;color:var(--text);font-size:15px;line-height:1.85;border-bottom:1px dashed var(--border)}.ex-points[data-astro-cid-dzhcdhzx] li[data-astro-cid-dzhcdhzx]:last-child{border-bottom:none;padding-bottom:4px}.ex-points[data-astro-cid-dzhcdhzx] li[data-astro-cid-dzhcdhzx]:before{content:"";position:absolute;left:0;top:14px;width:12px;height:1px;background:var(--brand)}.ex-points[data-astro-cid-dzhcdhzx] img[data-astro-cid-dzhcdhzx]{display:block;width:100%;height:auto;aspect-ratio:1 / 1;object-fit:contain;border:1px solid var(--border);border-radius:8px;background:var(--surface)}.ex-cta[data-astro-cid-dzhcdhzx]{margin-top:56px}.ex-back[data-astro-cid-dzhcdhzx]{margin:32px 0 0}.ex-back[data-astro-cid-dzhcdhzx] a[data-astro-cid-dzhcdhzx]{color:var(--brand-darker);font-family:var(--font-display);font-size:13px;font-weight:800;letter-spacing:.06em;text-decoration:none}.ex-back[data-astro-cid-dzhcdhzx] a[data-astro-cid-dzhcdhzx]:hover,.ex-back[data-astro-cid-dzhcdhzx] a[data-astro-cid-dzhcdhzx]:focus-visible{text-decoration:underline}@media(max-width:900px){.ex-hero[data-astro-cid-dzhcdhzx]{grid-template-columns:1fr;gap:32px}.ex-title[data-astro-cid-dzhcdhzx]{font-size:34px}.ex-plates[data-astro-cid-dzhcdhzx]{max-width:460px}}@media(max-width:640px){.ex[data-astro-cid-dzhcdhzx]{width:min(100% - 24px,960px);padding:24px 0 60px;line-height:1.85}.ex-hero[data-astro-cid-dzhcdhzx]{margin-top:20px;padding-top:24px}.ex-title[data-astro-cid-dzhcdhzx]{font-size:28px;line-height:1.28}.ex-summary[data-astro-cid-dzhcdhzx]{font-size:15px}.ex-section[data-astro-cid-dzhcdhzx]{margin-top:44px;padding-top:18px}.ex-section[data-astro-cid-dzhcdhzx] h2[data-astro-cid-dzhcdhzx]{font-size:21px}.ex-form[data-astro-cid-dzhcdhzx]{grid-template-columns:1fr 1fr;gap:10px}.ex-step[data-astro-cid-dzhcdhzx]{grid-template-columns:minmax(0,1fr);gap:12px;padding:22px 0 24px}.ex-step__num[data-astro-cid-dzhcdhzx]{font-size:52px}.ex-step__img[data-astro-cid-dzhcdhzx]{max-width:260px}.ex-points[data-astro-cid-dzhcdhzx]{grid-template-columns:1fr;gap:20px}.ex-points[data-astro-cid-dzhcdhzx] img[data-astro-cid-dzhcdhzx]{max-width:260px;justify-self:start}.ex-cta[data-astro-cid-dzhcdhzx]{margin-top:40px}.ex-crumbs[data-astro-cid-dzhcdhzx] li[data-astro-cid-dzhcdhzx][aria-current]{max-width:12em}}@media(prefers-reduced-motion:reduce){.ex-crumbs[data-astro-cid-dzhcdhzx] a[data-astro-cid-dzhcdhzx],.ex-back[data-astro-cid-dzhcdhzx] a[data-astro-cid-dzhcdhzx]{transition:none}}