* {
            margin: 0;
            padding: 0;
            box-sizing: border-box;
        }

        .body-b {
            font-family: 'Arial', sans-serif;
            line-height: 1.6;
            color: #000;
            background-color: #f5f5f5;
            padding: 20px;
        }

        .article-container {
            max-width: 1000px;
            margin: 0 auto;
            background: white;
            border-radius: 10px;
            overflow: hidden;
            box-shadow: 0 5px 15px rgba(0,0,0,0.1);
        }

        .content-section {
            padding: 40px;
        }

        .article-header {
            background: linear-gradient(135deg, #2F4F4F 0%, #708090 100%);
            padding: 40px;
            color: white;
            text-align: center;
        }

        .article-title {
            font-size: 2.2em;
            font-weight: 700;
            margin-bottom: 15px;
            text-transform: uppercase;
        }

        .article-subtitle {
            font-size: 1.4em;
            font-weight: 600;
            opacity: 0.9;
        }

        .author {
            color: #FFD700;
            font-size: 1.1em;
            font-weight: 600;
            margin-top: 20px;
        }

        .section-title {
            color: #2F4F4F;
            font-size: 1.8em;
            font-weight: 700;
            margin: 30px 0 20px 0;
            border-bottom: 2px solid #FFD700;
            padding-bottom: 10px;
            text-align: left;
        }

        .content-text {
            color: #000;
            line-height: 1.7;
            margin-bottom: 20px;
            text-align: left;
        }

        .highlight-box {
            background: linear-gradient(135deg, #FFD700 0%, #FFF8DC 100%);
            border-left: 5px solid #1E3A5F;
            padding: 25px;
            margin: 25px 0;
            border-radius: 0 8px 8px 0;
            text-align: left;
        }

        .tempo-explanation {
            background: #f8f9fa;
            border-radius: 8px;
            padding: 25px;
            margin: 25px 0;
            text-align: left;
        }

        .tempo-step {
            margin-bottom: 15px;
            padding-left: 20px;
            position: relative;
            text-align: left;
        }

        .tempo-step:before {
            content: "•";
            color: #1E3A5F;
            font-weight: bold;
            position: absolute;
            left: 0;
        }

        .tips-section {
            background: linear-gradient(135deg, #1E3A5F 0%, #2F4F4F 100%);
            color: white;
            padding: 30px;
            border-radius: 8px;
            margin: 30px 0;
            text-align: left;
        }

        .tip-item {
            margin-bottom: 20px;
            padding-left: 20px;
            border-left: 3px solid #FFD700;
            text-align: left;
        }

        .tip-title {
            font-weight: 700;
            margin-bottom: 8px;
            color: #FFD700;
            text-align: left;
        }

        @media (max-width: 768px) {
            .content-section {
                padding: 20px;
            }
            
            .article-title {
                font-size: 1.8em;
            }
            
            .article-subtitle {
                font-size: 1.2em;
            }
            
            .section-title {
                font-size: 1.5em;
            }
        }

        @media (max-width: 480px) {
            body {
                padding: 10px;
            }
            
            .content-section {
                padding: 15px;
            }
            
            .article-header {
                padding: 25px;
            }
            
            .article-title {
                font-size: 1.5em;
            }
        }

.program-header {
            background: linear-gradient(135deg, #2F4F4F 0%, #708090 100%);
            padding: 30px;
            color: white;
            text-align: center;
        }

        .program-title {
            font-size: 2em;
            font-weight: 700;
            margin-bottom: 15px;
            text-transform: uppercase;
        }

        .section-title {
            color: #2F4F4F;
            font-size: 1.8em;
            font-weight: 700;
            margin: 30px 0 20px 0;
            border-bottom: 2px solid #FFD700;
            padding-bottom: 10px;
            text-align: left;
        }

        .content-text {
            color: #000;
            line-height: 1.7;
            margin-bottom: 20px;
            text-align: left;
        }

        .instructions-box {
            background: linear-gradient(135deg, #FFD700 0%, #FFF8DC 100%);
            border-left: 5px solid #1E3A5F;
            padding: 25px;
            margin: 25px 0;
            border-radius: 0 8px 8px 0;
            text-align: left;
        }

        .week-grid {
            display: grid;
            grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
            gap: 15px;
            margin: 25px 0;
        }

        .week-card {
            background: #f8f9fa;
            padding: 20px;
            border-radius: 8px;
            border: 1px solid #dee2e6;
            text-align: center;
        }

        .week-title {
            font-weight: bold;
            color: #2F4F4F;
            margin-bottom: 10px;
            font-size: 1.1em;
        }

        .table-container {
            width: 100%;
            overflow-x: auto;
            margin: 30px 0;
            -webkit-overflow-scrolling: touch;
        }

        .program-table {
            width: 100%;
            min-width: 600px;
            border-collapse: collapse;
            background: #f8f9fa;
        }

        .program-table th {
            background: #2F4F4F;
            color: white;
            padding: 15px;
            text-align: left;
            font-weight: 600;
        }

        .program-table td {
            padding: 12px 15px;
            border-bottom: 1px solid #ddd;
            text-align: left;
        }

        .program-table tr:nth-child(even) {
            background: #FFF8DC;
        }

        .day-title {
            background: #1E3A5F;
            color: white;
            padding: 15px;
            font-weight: 600;
            text-align: center;
            margin: 30px 0 15px 0;
            border-radius: 6px;
        }

        .mobile-table {
            display: none;
            background: #f8f9fa;
            border-radius: 8px;
            overflow: hidden;
            margin: 20px 0;
        }

        .mobile-table-item {
            padding: 15px;
            border-bottom: 1px solid #ddd;
            text-align: left;
        }

        .mobile-table-item:nth-child(even) {
            background: #FFF8DC;
        }

        .mobile-table-header {
            background: #2F4F4F;
            color: white;
            padding: 15px;
            font-weight: 600;
            text-align: center;
        }

        @media (max-width: 768px) {
            .content-section {
                padding: 20px;
            }
            
            .program-table {
                display: none;
            }
            
            .mobile-table {
                display: block;
            }
            
            .section-title {
                font-size: 1.5em;
            }
            
            .program-title {
                font-size: 1.6em;
            }
            
            .week-grid {
                grid-template-columns: 1fr;
            }
        }
.exercise-grid {
            display: grid;
            grid-template-columns: repeat(auto-fit, minmax(450px, 1fr));
            gap: 25px;
            margin-top: 20px;
 
        }

        .exercise-card {
width: 85%;
margin: 15px auto;

            background: #f8f9fa;
            border-radius: 8px;
            padding: 25px;
            border-left: 5px solid #2F4F4F;
            text-align: left;
        }

        .exercise-title {
            color: #2F4F4F;
            font-size: 1.4em;
            font-weight: 700;
            margin-bottom: 15px;
            text-transform: uppercase;
            border-bottom: 2px solid #FFD700;
            padding-bottom: 8px;
        }

        .exercise-description {
            color: #000;
            line-height: 1.7;
            text-align: left;
        }

        @media (max-width: 768px) {
            .content-section {
                padding: 20px;
            }
            
            .exercise-grid {
                grid-template-columns: 1fr;
                gap: 20px;
            }
            
            .exercise-card {
                padding: 20px;
            }
        }