.cover-container {
      max-width: 800px;
      padding: 60px 40px;
      background: rgba(0, 0, 0, 0.7);
      border-radius: 20px;
      box-shadow: 0 15px 50px rgba(0,0,0,0.5);
      backdrop-filter: blur(10px);
      border: 1px solid rgba(255,255,255,0.1);
    }

    .cover-title {
      font-size: 3.2rem;
      font-weight: 900;
      text-transform: uppercase;
      letter-spacing: 2px;
      margin-bottom: 30px;
      line-height: 1.3;
      background: linear-gradient(to right, #fbbf24, #ef4444);
      -webkit-background-clip: text;
      -webkit-text-fill-color: transparent;
      text-shadow: 0 2px 10px rgba(0,0,0,0.3);
    }

    .subtitle {
      font-size: 1.4rem;
      font-weight: 600;
      margin-bottom: 40px;
      color: #e2e8f0;
      line-height: 1.6;
    }

    .author {
      font-style: italic;
      font-size: 1.1rem;
      margin-top: 50px;
      color: #a0aec0;
      border-top: 1px solid rgba(255,255,255,0.1);
      padding-top: 20px;
    }

    .badge {
      display: inline-block;
      background: #dc2626;
      color: white;
      padding: 8px 20px;
      border-radius: 30px;
      font-size: 1rem;
      font-weight: 700;
      margin-bottom: 25px;
      text-transform: uppercase;
      letter-spacing: 1px;
    }

    @media (max-width: 768px) {
      .cover-title {
        font-size: 2.4rem;
        padding: 0 10px;
      }
      .subtitle {
        font-size: 1.2rem;
        padding: 0 10px;
      }
      .cover-container {
        padding: 40px 20px;
        margin: 20px;
      }
    }
 .body2 {
      font-family: 'Helvetica Neue', Arial, sans-serif;
      background: linear-gradient(135deg, #9ba5ba, #2d3748);
      color: #ffffff;
      margin: 0;
      padding: 0;
      display: flex;
      justify-content: center;
      align-items: center;
      min-height: 100vh;
      text-align: center;
    }
 .exercise-card {
      max-width: 700px;
      background: white;
      padding: 40px;
      border-radius: 18px;
      box-shadow: 0 10px 40px rgba(0,0,0,0.08);
      border: 1px solid #e2e8f0;
margin: 25px auto;

    }

    .exercise-title {
      font-size: 2.5rem;
      font-weight: 800;
      color: #2d3748;
      text-align: center;
      margin-bottom: 30px;
      letter-spacing: 1px;
      text-transform: uppercase;
      border-bottom: 3px solid #38b2ac;
      padding-bottom: 15px;
    }

    .exercise-instructions {
      font-size: 1.2rem;
      line-height: 1.8;
      margin-bottom: 40px;
      background: #f8f9fa;
      padding: 25px;
      border-radius: 12px;
      border-left: 5px solid #38b2ac;
    }

    .tip-section {
      background: #fffbeb;
      padding: 30px;
      border-radius: 12px;
      border: 2px solid #f6ad55;
      margin-top: 40px;
    }

    .tip-title {
      font-size: 1.4rem;
      font-weight: 700;
      color: #dd6b20;
      margin-bottom: 20px;
      display: flex;
      align-items: center;
    }

    .tip-title:before {
      content: "💡";
      margin-right: 10px;
      font-size: 1.6rem;
    }

    .tip-quote {
      font-size: 1.2rem;
      line-height: 1.7;
      font-style: italic;
      color: #2d3748;
      padding: 20px;
      background: #fefcbf;
      border-radius: 10px;
      border-left: 4px solid #f6ad55;
      position: relative;
    }

    .tip-quote:before {
      content: “”;
      position: absolute;
      top: -10px;
      left: 20px;
      width: 0;
      height: 0;
      border-left: 10px solid transparent;
      border-right: 10px solid transparent;
      border-bottom: 10px solid #f6ad55;
    }

    @media (max-width: 768px) {
      .exercise-card {
        padding: 25px;
        margin: 10px;
      }
      .exercise-title {
        font-size: 2rem;
      }
      .exercise-instructions,
      .tip-quote {
        font-size: 1.1rem;
      }
    }
.container {
      max-width: 850px;
      margin: 40px auto;
      background: #ffffff;
      padding: 40px;
      border-radius: 16px;
      box-shadow: 0 6px 25px rgba(0,0,0,0.07);
    }

    .header {
      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;
    }

    .subtitle {
      text-align: center;
      font-size: 1.4rem;
      color: #e53e3e;
      font-weight: 700;
      margin-bottom: 40px;
      font-style: italic;
    }

    .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) {
      .container {
        padding: 20px;
      }
      .header {
        font-size: 1.8rem;
      }
      .subtitle {
        font-size: 1.2rem;
      }
    }
.athlete-quote {
      background: #fffbeb;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #f6ad55;
      margin: 30px 0;
      font-style: italic;
      font-size: 1.2rem;
      line-height: 1.6;
    }

    .athlete-quote:before {
      content: "— ";
      font-weight: bold;
      color: #dd6b20;
    }