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

        .body-s {
            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, #DC143C 0%, #1E3A5F 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;
            margin-bottom: 10px;
        }

        .highlight-title {
            color: #FFD700;
            font-size: 1.6em;
            font-weight: 700;
            margin: 20px 0;
        }

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

        .section-title {
            color: #DC143C;
            font-size: 1.8em;
            font-weight: 700;
            margin: 30px 0 20px 0;
            border-bottom: 2px solid #1E3A5F;
            padding-bottom: 10px;
            text-align: left;
        }

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

        .comparison-table {
            width: 100%;
            border-collapse: collapse;
            margin: 30px 0;
            background: #f8f9fa;
        }

        .comparison-table th {
            background: linear-gradient(135deg, #1E3A5F 0%, #2F4F4F 100%);
            color: white;
            padding: 15px;
            text-align: left;
            font-weight: 600;
        }

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

        .comparison-table tr:nth-child(even) {
            background: #e6f3ff;
        }

        .highlight-box {
            background: linear-gradient(135deg, #e6f3ff 0%, #cce7ff 100%);
            border-left: 5px solid #1E3A5F;
            padding: 25px;
            margin: 25px 0;
            border-radius: 0 8px 8px 0;
            text-align: left;
        }

        .warning-box {
            background: linear-gradient(135deg, #ffe6e6 0%, #ffcccc 100%);
            border-left: 5px solid #DC143C;
            padding: 20px;
            margin: 25px 0;
            border-radius: 0 8px 8px 0;
            text-align: left;
        }

        .frequency-grid {
            display: grid;
            grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
            gap: 20px;
            margin: 30px 0;
        }

        .frequency-card {
            background: #f8f9fa;
            padding: 20px;
            border-radius: 8px;
            border: 2px solid #1E3A5F;
            text-align: center;
        }

        .frequency-number {
            font-size: 2.5em;
            font-weight: 900;
            color: #DC143C;
            margin-bottom: 10px;
        }

        .frequency-text {
            font-weight: 600;
            color: #1E3A5F;
        }

        @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;
            }
            
            .frequency-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 {
            background: #f8f9fa;
            border-radius: 8px;
            padding: 25px;
            border-left: 5px solid #DC143C;
            text-align: left;
        }

        .exercise-title {
            color: #1E3A5F;
            font-size: 1.4em;
            font-weight: 700;
            margin-bottom: 15px;
            text-transform: uppercase;
            border-bottom: 2px solid #DC143C;
            padding-bottom: 8px;
        }

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

        .position-highlight {
            background: #e6f3ff;
            padding: 10px 15px;
            border-radius: 5px;
            margin: 10px 0;
            border-left: 3px solid #1E3A5F;
            font-weight: 600;
        }

        @media (max-width: 768px) {
            .content-section {
                padding: 20px;
            }
            
            .exercise-grid {
                grid-template-columns: 1fr;
                gap: 20px;
            }
            
            .exercise-card {
                padding: 20px;
            }
        }
.program-header {
            background: linear-gradient(135deg, #DC143C 0%, #1E3A5F 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: #DC143C;
            font-size: 1.8em;
            font-weight: 700;
            margin: 30px 0 20px 0;
            border-bottom: 2px solid #1E3A5F;
            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, #e6f3ff 0%, #cce7ff 100%);
            border-left: 5px solid #1E3A5F;
            padding: 25px;
            margin: 25px 0;
            border-radius: 0 8px 8px 0;
            text-align: left;
        }

        .training-table {
            width: 100%;
            border-collapse: collapse;
            margin: 30px 0;
            background: #f8f9fa;
        }

        .training-table th {
            background: linear-gradient(135deg, #1E3A5F 0%, #2F4F4F 100%);
            color: white;
            padding: 15px;
            text-align: left;
            font-weight: 600;
        }

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

        .training-table tr:nth-child(even) {
            background: #e6f3ff;
        }

        .day-header {
            background: #DC143C;
            color: white;
            padding: 15px;
            font-weight: 600;
            text-align: center;
            margin: 30px 0 15px 0;
            border-radius: 6px;
        }

        .week-progression {
            background: linear-gradient(135deg, #1E3A5F 0%, #2F4F4F 100%);
            color: white;
            padding: 25px;
            border-radius: 8px;
            margin: 25px 0;
        }

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

        .progression-step:before {
            content: "•";
            color: #FFD700;
            font-weight: bold;
            position: absolute;
            left: 0;
        }

        .alternating-note {
            color: #DC143C;
            font-weight: 600;
            font-style: italic;
        }

        @media (max-width: 768px) {
            .content-section {
                padding: 20px;
            }
            
            .program-title {
                font-size: 1.6em;
            }
            
            .section-title {
                font-size: 1.5em;
            }
            
            .training-table {
                font-size: 0.9em;
margin: 2rem 0;
  overflow-x: auto;
            }
.exercise-grid {
                grid-template-columns: 1fr;
                gap: 20px;
            }
            
            .exercise-card {
                padding: 20px;
            }
        }
.workout-structure {
            background: linear-gradient(135deg, #1E3A5F 0%, #2F4F4F 100%);
            color: white;
            padding: 25px;
            border-radius: 8px;
            margin: 25px 0;
        }

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

        .structure-step:before {
            content: "•";
            color: #FFD700;
            font-weight: bold;
            position: absolute;
            left: 0;
        }