.container {
      max-width: 100%;
      margin: 10px auto;
      background: #ffffff;
      padding: 10px;
      border-radius: 16px;
      box-shadow: 0 6px 25px rgba(0,0,0,0.07);
    }

    .header {
      text-align: center;
      color: #e53e3e;
      font-size: 2.3rem;
      font-weight: 800;
      margin-bottom: 25px;
      letter-spacing: 1px;
      text-transform: uppercase;
      border-bottom: 3px solid #e53e3e;
      padding-bottom: 15px;
    }

    .subtitle {
      text-align: center;
      font-size: 1.4rem;
      color: #2b6cb0;
      font-weight: 600;
      margin-bottom: 40px;
      font-style: italic;
    }

    .section {
      margin: 35px 0;
      padding: 25px;
      background: #f8f9fa;
      border-radius: 12px;
      border-left: 5px solid #38b2ac;
    }

    .myth {
      background: #fffbeb;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #f6ad55;
      margin: 30px 0;
    }

    .myth h3 {
      color: #dd6b20;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }

    .strategy {
      background: #f0fff4;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #68d391;
      margin: 30px 0;
    }

    .strategy h3 {
      color: #276749;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }

   

    .warning {
      background: #fef3c7;
      padding: 20px;
      border-radius: 12px;
      border: 2px solid #f59e0b;
      margin: 30px 0;
      color: #92400e;
      font-weight: 600;
    }

    @media (max-width: 768px) {
      .container {
        padding: 5px;
      }
      .header {
        font-size: 1.8rem;
      }
      .subtitle {
        font-size: 1.2rem;
      }
    }
.clarification {
      background: #ebf8ff;
      padding: 25px;
      border-radius: 12px;
      border-left: 5px solid #3182ce;
      margin: 30px 0;
    }

    .clarification h3 {
      color: #2c5282;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }

    .rules {
      background: #f0fff4;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #68d391;
      margin: 30px 0;
    }

    .rules h3 {
      color: #276749;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }

    ol.rules-list {
      padding-left: 20px;
      margin: 0;
    }

    ol.rules-list li {
      margin-bottom: 12px;
      font-size: 1.15rem;
      line-height: 1.6;
    }

    .tips {
      background: #fffbeb;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #f6ad55;
      margin: 30px 0;
    }

    .tips h3 {
      color: #dd6b20;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }

    ul.tips-list {
      padding-left: 20px;
    }

    ul.tips-list li {
      margin-bottom: 12px;
      font-size: 1.15rem;
      line-height: 1.6;
    }

    .science {
      background: #edf2f7;
      padding: 20px;
      border-radius: 12px;
      border: 2px solid #a0aec0;
      margin: 30px 0;
      font-size: 1.1rem;
    }

    .warning {
      background: #fef3c7;
      padding: 20px;
      border-radius: 12px;
      border: 2px solid #f59e0b;
      margin: 30px 0;
      color: #92400e;
      font-weight: 600;
    }
.analogy {
      background: #ebf8ff;
      padding: 25px;
      border-radius: 12px;
      border-left: 5px solid #3182ce;
      margin: 30px 0;
      font-style: italic;
    }

    .principles {
      background: #f0fff4;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #68d391;
      margin: 30px 0;
    }

    .principles h3 {
      color: #276749;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }

   

    .workout-plan {
      display: flex;
      gap: 20px;
      flex-wrap: wrap;
      margin: 30px 0;
    }

    .workout {
      flex: 1;
      min-width: 300px;
      background: #fffbeb;
      padding: 20px;
      border-radius: 12px;
      border: 2px solid #f6ad55;
    }

    .workout h3 {
      color: #dd6b20;
      margin-top: 0;
      text-align: center;
      font-size: 1.4rem;
    }

    table {
      width: 100%;
      border-collapse: collapse;
      margin-top: 15px;
    }

    th {
      background-color: #1a202c;
      color: white;
      font-weight: 700;
      padding: 10px;
      text-align: left;
      font-size: 0.95rem;
    }

    td {
      padding: 10px;
      border-bottom: 1px solid #e2e8f0;
      font-size: 1.05rem;
    }

    .note {
      background: #edf2f7;
      padding: 20px;
      border-radius: 12px;
      border: 2px solid #a0aec0;
      margin: 30px 0;
      font-size: 1.1rem;
    }
.debate {
      background: #ebf8ff;
      padding: 25px;
      border-radius: 12px;
      border-left: 5px solid #3182ce;
      margin: 30px 0;
    }

    .debate h3 {
      color: #2c5282;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }

    .research {
      background: #f0fff4;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #68d391;
      margin: 30px 0;
    }

    .research h3 {
      color: #276749;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }

    .findings {
      background: #fffbeb;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #f6ad55;
      margin: 30px 0;
    }

    .findings h3 {
      color: #dd6b20;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }

    .conclusion {
      background: #2d3748;
      color: #ffffff;
      padding: 25px;
      border-radius: 12px;
      margin: 30px 0;
      font-size: 1.2rem;
      line-height: 1.6;
    }

    .conclusion h3 {
      color: #fbd38d;
      margin-top: 0;
      font-size: 1.4rem;
    }

    .application {
      background: #edf2f7;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #a0aec0;
      margin: 30px 0;
      font-size: 1.15rem;
    }

   

    @media (max-width: 768px) {
      
      .header {
        font-size: 1.4rem;
      }
      .subtitle {
        font-size: 1.2rem;
      }
    }
.evidence {
      background: #f0fff4;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #68d391;
      margin: 30px 0;
    }

    .evidence h3 {
      color: #276749;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }
.variations {
      background: #fffbeb;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #f6ad55;
      margin: 30px 0;
    }

    .variations h3 {
      color: #dd6b20;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }

    .progression {
      background: #edf2f7;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #a0aec0;
      margin: 30px 0;
    }

    .progression h3 {
      color: #4a5568;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }

    .anatomy {
      background: #ebf8ff;
      padding: 25px;
      border-radius: 12px;
      border-left: 5px solid #3182ce;
      margin: 30px 0;
    }

    .anatomy h3 {
      color: #2c5282;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }
.footer-note {
            text-align: center;
            color: #778da9;
            padding: 20px;
            background-color: rgba(23, 42, 58, 0.9);
            border-radius: 10px;
            width: 80%;
            font-size: 1.1rem;
            line-height: 1.8;
            box-shadow: 0 5px 15px rgba(0, 0, 0, 0.2);
margin: 15px auto;

        }
        
        .footer-note p {
            margin-bottom: 10px;
        }
        
        .footer-note p:last-child {
            margin-bottom: 0;
        }