@import url('https://fonts.googleapis.com/css2?family=Montserrat:wght@400;600;700&family=Open+Sans:wght@400;600&display=swap');
        
        :root {
            --primary: #ff6b6b;
            --secondary: #4ecdc4;
            --accent: #ffd166;
            --dark: #2b2d42;
            --light: #f8f9fa;
            --gradient: linear-gradient(135deg, #f51818 0%, #118064 100%);
        }
        
        * {
            margin: 0;
            padding: 0;
            box-sizing: border-box;
        }
        
        .body-squat {
            font-family: 'Open Sans', sans-serif;
            background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
            min-height: 100vh;
            padding: 20px;
        }
        
        .article {
            max-width: 900px;
            margin: 0 auto;
            background: white;
            border-radius: 20px;
            overflow: hidden;
            box-shadow: 0 20px 40px rgba(0,0,0,0.1);
            animation: fadeIn 0.8s ease-out;
        }
        
        .article-header {
            background: var(--gradient);
            padding: 40px;
            color: white;
            text-align: center;
            position: relative;
            overflow: hidden;
        }
        
        .article-header::before {
            content: '';
            position: absolute;
            top: -50%;
            left: -50%;
            width: 200%;
            height: 200%;
            background: radial-gradient(circle, rgba(255,255,255,0.1) 0%, transparent 60%);
            animation: pulse 4s infinite;
        }
        
        .article-title {
            font-family: 'Montserrat', sans-serif;
            font-size: 3.2em;
            font-weight: 700;
            margin-bottom: 15px;
            text-shadow: 2px 2px 4px rgba(0,0,0,0.3);
            position: relative;
            animation: slideUp 0.8s ease-out;
        }
        
        .article-subtitle {
            font-size: 1.4em;
            font-weight: 600;
            opacity: 0.95;
            margin-bottom: 20px;
            position: relative;
            animation: slideUp 1s ease-out;
        }
        
        .article-meta {
            display: flex;
            justify-content: center;
            gap: 20px;
            font-size: 0.9em;
            opacity: 0.9;
            position: relative;
            animation: slideUp 1.2s ease-out;
        }
        
        .article-content {
            padding: 40px;
        }
        
        .intro-text {
            font-size: 1.2em;
            color: var(--dark);
            margin-bottom: 25px;
            line-height: 1.8;
            padding: 20px;
            background: linear-gradient(135deg, #f8f9fa 0%, #e9ecef 100%);
            border-radius: 15px;
            border-left: 5px solid var(--primary);
        }
        
        .expert-quote {
            background: var(--gradient);
            color: white;
            padding: 30px;
            border-radius: 15px;
            margin: 30px 0;
            font-style: normal;
            font-size: 1.4em;
            position: relative;
            box-shadow: 0 10px 20px rgba(0,0,0,0.1);
            transform: perspective(1000px) rotateX(2deg);
            transition: transform 0.3s ease;
        }
        
        .expert-quote:hover {
            transform: perspective(1000px) rotateX(0deg) scale(1.02);
        }
        
        .expert-quote::before {
            content: '"';
            font-size: 4em;
            position: absolute;
            top: 10px;
            left: 20px;
            opacity: 0.2;
            font-family: serif;
        }
        
        .main-text {
            color: #555;
            line-height: 1.8;
            margin-bottom: 20px;
            padding: 15px;
            background: white;
            border-radius: 10px;
            border: 2px dashed #e9ecef;
        }
        
        .section-title {
            font-family: 'Montserrat', sans-serif;
            font-size: 2.2em;
            color: var(--dark);
            margin: 40px 0 25px 0;
            padding-bottom: 15px;
            border-bottom: 3px solid var(--accent);
            position: relative;
        }
        
        .section-title::after {
            content: '';
            position: absolute;
            bottom: -3px;
            left: 0;
            width: 60px;
            height: 3px;
            background: var(--primary);
        }
        
        .rules-list {
            list-style: none;
            counter-reset: rule-counter;
        }
        
        .rule-item {
            background: white;
            padding: 25px;
            margin-bottom: 20px;
            border-radius: 15px;
            box-shadow: 0 5px 15px rgba(0,0,0,0.08);
            position: relative;
            border-left: 4px solid var(--secondary);
            transition: transform 0.3s ease, box-shadow 0.3s ease;
            counter-increment: rule-counter;
        }
        
        .rule-item:hover {
            transform: translateY(-5px);
            box-shadow: 0 10px 25px rgba(0,0,0,0.15);
        }
        
        .rule-item::before {
            content: counter(rule-counter);
            position: absolute;
            top: -15px;
            left: -15px;
            width: 40px;
            height: 40px;
            background: var(--primary);
            color: white;
            border-radius: 50%;
            display: flex;
            align-items: center;
            justify-content: center;
            font-weight: bold;
            font-size: 1.2em;
            box-shadow: 0 4px 10px rgba(255,107,107,0.3);
        }
        
        .exercise-category {
            font-family: 'Montserrat', sans-serif;
            font-size: 1.8em;
            color: var(--dark);
            margin: 40px 0 25px 0;
            padding: 15px;
            background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
            color: white;
            border-radius: 12px;
            text-align: center;
            position: relative;
            overflow: hidden;
        }
        
        .exercise-category::after {
            content: '';
            position: absolute;
            top: 0;
            left: 0;
            right: 0;
            bottom: 0;
            background: linear-gradient(45deg, rgba(255,255,255,0.1) 0%, rgba(255,255,255,0.2) 100%);
            z-index: 1;
        }
        
        .exercise {
            background: white;
            padding: 25px;
            margin-bottom: 25px;
            border-radius: 15px;
            box-shadow: 0 8px 20px rgba(0,0,0,0.1);
            border: 2px solid transparent;
            background-clip: padding-box;
            position: relative;
            overflow: hidden;
            transition: all 0.3s ease;
        }
        
        .exercise::before {
            content: '';
            position: absolute;
            top: 0;
            left: 0;
            right: 0;
            height: 4px;
            background: var(--gradient);
        }
        
        .exercise:hover {
            transform: translateY(-3px);
            box-shadow: 0 12px 30px rgba(0,0,0,0.15);
        }
        
        .exercise-name {
            font-family: 'Montserrat', sans-serif;
            font-size: 1.4em;
            color: var(--primary);
            margin-bottom: 15px;
            display: flex;
            align-items: center;
            gap: 10px;
        }
        
        .exercise-name::before {
            content: '💪';
            font-size: 1.2em;
        }
        
        .exercise-description {
            color: #666;
            line-height: 1.7;
            padding-left: 30px;
            position: relative;
        }
        
        .exercise-description::before {
            content: '→';
            position: absolute;
            left: 0;
            color: var(--secondary);
            font-weight: bold;
        }
        
        @keyframes fadeIn {
            from { opacity: 0; transform: translateY(30px); }
            to { opacity: 1; transform: translateY(0); }
        }
        
        @keyframes slideUp {
            from { transform: translateY(20px); opacity: 0; }
            to { transform: translateY(0); opacity: 1; }
        }
        
        @keyframes pulse {
            0% { transform: rotate(0deg); }
            100% { transform: rotate(360deg); }
        }
        
        @media (max-width: 768px) {
            .article-title { font-size: 2.5em; }
            .article-subtitle { font-size: 1.2em; }
            .article-content { padding: 20px; }
            .section-title { font-size: 1.8em; }
        }
.target-block {
            display: flex;
            flex-wrap: wrap;
            gap: 30px;
            justify-content: center;
            margin-top: 30px;
        }
        .muscle-card {
            background: #fff;
            border-radius: 12px;
            padding: 30px;
            width: 100%;
            max-width: 350px;
            box-shadow: 0 4px 15px rgba(0,0,0,0.05);
            border-left: 5px solid #3498db;
            transition: all 0.3s ease;
        }
        .muscle-card:hover {
            transform: translateY(-5px);
            box-shadow: 0 8px 25px rgba(0,0,0,0.1);
        }
        .muscle-card h2 {
            font-size: 1.6em;
            margin: 0 0 20px;
            color: #2c3e50;
            font-weight: 600;
        }
        .muscle-card p {
            font-size: 1.1em;
            margin: 0;
            line-height: 1.6;
        }
        .highlight {
            font-weight: 600;
            color: #e67e22;
        }

        @media (max-width: 768px) {
            .target-block {
                flex-direction: column;
                align-items: center;
            }
            .muscle-card {
                max-width: 100%;
            }
        }