.container {
            max-width: 1200px;
            margin: 0 auto;
            background: white;
            border-radius: 15px;
            box-shadow: 0 10px 30px rgba(0,0,0,0.2);
            overflow: hidden;
        }

        .header {
            background: linear-gradient(135deg, #2c3e50 0%, #34495e 100%);
            color: white;
            padding: 40px 30px;
            text-align: center;
        }

        h1 {
            font-size: 2.8rem;
            margin-bottom: 15px;
            font-weight: 700;
            text-transform: uppercase;
            letter-spacing: 1px;
        }

        .subtitle {
            font-size: 1.4rem;
            opacity: 0.9;
            font-weight: 300;
            margin-bottom: 10px;
        }

        .author {
            font-style: italic;
            opacity: 0.8;
            font-size: 1.1rem;
        }

        .content-section {
            padding: 30px;
        }

        .intro-text {
            font-size: 1.2rem;
            text-align: center;
            margin-bottom: 25px;
            color: #2c3e50;
            font-weight: 500;
            line-height: 1.8;
        }

        .article-text {
            font-size: 1.1rem;
            margin-bottom: 20px;
            text-align: justify;
            color: #444;
        }

        .highlight-box {
            background: linear-gradient(135deg, #ff9a9e 0%, #fecfef 100%);
            padding: 25px;
            border-radius: 10px;
            margin: 25px 0;
            border-left: 5px solid #e74c3c;
        }

        .highlight-text {
            font-size: 1.3rem;
            font-weight: 600;
            color: #2c3e50;
            text-align: center;
            font-style: italic;
        }

        .workout-section {
            background: #f8f9fa;
            padding: 25px;
            border-radius: 10px;
            margin: 30px 0;
        }

        .section-title {
            color: #e74c3c;
            font-size: 1.8rem;
            margin-bottom: 20px;
            text-align: center;
            font-weight: 700;
            border-bottom: 2px solid #f39c12;
            padding-bottom: 10px;
        }

        .exercise-table {
            width: 100%;
            border-collapse: collapse;
            margin: 20px 0;
            box-shadow: 0 2px 8px rgba(0,0,0,0.1);
            border-radius: 8px;
            overflow: hidden;
        }

        .exercise-table th {
            background: #34495e;
            color: white;
            padding: 15px;
            text-align: left;
            font-weight: 600;
            font-size: 1.1rem;
        }

        .exercise-table td {
            padding: 15px;
            border-bottom: 1px solid #eee;
            font-size: 1.1rem;
        }

        .exercise-table tr:nth-child(even) {
            background: #f0f3f5;
        }

        .exercise-table tr:hover {
            background: #e3f2fd;
        }

        .training-tip {
            background: #2c3e50;
            color: white;
            padding: 20px;
            border-radius: 8px;
            margin: 25px 0;
            text-align: center;
            font-style: italic;
            font-size: 1.1rem;
        }

        .footer {
            background: linear-gradient(135deg, #2c3e50 0%, #34495e 100%);
            color: white;
            padding: 25px;
            text-align: center;
            margin-top: 30px;
        }

        @media (max-width: 768px) {
            .container {
                border-radius: 10px;
            }
            
            h1 {
                font-size: 2.2rem;
            }
            
            .exercise-table {
                font-size: 0.9rem;
            }
            
            .exercise-table th, 
            .exercise-table td {
                padding: 10px;
            }
        }
 .container2 {
      max-width: 850px;
      margin: 40px auto;
      background: #ffffff;
      padding: 40px;
      border-radius: 16px;
      box-shadow: 0 6px 25px rgba(0,0,0,0.07);
    }

    .header2 {
      text-align: center;
      color: #2b6cb0;
      font-size: 2.3rem;
      font-weight: 800;
      margin-bottom: 25px;
      letter-spacing: 1px;
      text-transform: uppercase;
      border-bottom: 3px solid #63b3ed;
      padding-bottom: 15px;
    }

    .subtitle2 {
      text-align: center;
      font-size: 2.4rem;
      color: #e53e3e;
      font-weight: 700;
      margin-bottom: 40px;
      font-style: normal;
    }

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

    .section h2 {
      color: #2d3748;
      font-size: 1.6rem;
      margin-bottom: 15px;
    }

    .quote {
      background: #ebf8ff;
      padding: 25px;
      border-left: 5px solid #3182ce;
      margin: 30px 0;
      font-size: 1.15rem;
      border-radius: 0 8px 8px 0;
      font-style: italic;
      color: #2c5282;
    }

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

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

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

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

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

    ul.tips-list li {
      margin-bottom: 10px;
      font-size: 1.1rem;
    }

    @media (max-width: 768px) {
      .container2 {
        padding: 20px;
      }
      .header2 {
        font-size: 1.8rem;
      }
      .subtitle2 {
        font-size: 1.2rem;
      }
    }
.intensifier {
      background: #fdf4ff;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #b794f4;
      margin: 30px 0;
    }

    .intensifier h3 {
      color: #553c9a;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }
 ul.tips-list {
      padding-left: 20px;
    }

    ul.tips-list li {
      margin-bottom: 10px;
      font-size: 1.1rem;
    }
.science {
      background: #edf2f7;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #a0aec0;
      margin: 30px 0;
    }

    .science h3 {
      color: #4a5568;
      margin-bottom: 15px;
      font-size: 1.4rem;
    }
.container3 {
      max-width: 850px;
      margin: 40px auto;
      background: #f7c6c3;
      padding: 40px;
      border-radius: 16px;
      box-shadow: 0 6px 25px rgba(0,0,0,0.07);
    }