Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7236
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#208 …}
  -em: Doctrine\ORM\EntityManager {#550 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#205 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#7283
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#7294
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#7345
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#7360
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#7410
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "search"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#7438
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "search"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#7454
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7502
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7526
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline "
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7550
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "discipline "
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7574
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#7598
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7622
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

[
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

App\Twig\Components\Media\Icon {#7979
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#7966
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8057
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8058 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8056 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

App\Twig\Components\Media\Icon {#8209
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

[
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#8244
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

[
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#8274
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "google"
  "class" => "h-[24px] w-[20px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px]"
]

App\Twig\Components\Media\Icon {#8306
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "google"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "apple"
  "class" => "h-[24px] w-[20px] fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px] fill-white"
]

App\Twig\Components\Media\Icon {#8325
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-[80px] w-[300px]"
]

[
  "class" => "h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#8435
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-white w-[20px] h-[20px]"
]

[
  "class" => "fill-white w-[20px] h-[20px]"
]

App\Twig\Components\Media\Icon {#8469
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8485
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8509
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8533
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8557
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8581
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8605
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8629
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8653
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8701
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8746
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

App\Twig\Components\Media\Icon {#8736
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-16 w-full"
]

[
  "class" => "h-16 w-full"
]

App\Twig\Components\Media\Icon {#8377
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4509
    -items: [
      [
        "label" => "menu.home"
        "url" => "/it/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/it/esercizi"
      ]
      [
        "label" => "Plank"
        "url" => "/it/esercizi/gruppo/45-plank"
      ]
      [
        "label" => "Plank laterale modificato"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8829
  +items: [
    [
      "label" => "menu.home"
      "url" => "/it/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/it/esercizi"
    ]
    [
      "label" => "Plank"
      "url" => "/it/esercizi/gruppo/45-plank"
    ]
    [
      "label" => "Plank laterale modificato"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4509
    -items: [
      [
        "label" => "menu.home"
        "url" => "/it/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/it/esercizi"
      ]
      [
        "label" => "Plank"
        "url" => "/it/esercizi/gruppo/45-plank"
      ]
      [
        "label" => "Plank laterale modificato"
        "url" => null
      ]
    ]
  }
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#8859
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#8881
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#8904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "containerClass" => "my-4"
]

App\Twig\Components\Ad\AdBanner {#8947
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4440
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4442 …}
    #credits: Doctrine\ORM\PersistentCollection {#4444 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2696
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4491 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755544060 {#4478
      date: 2025-08-18 21:07:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544060 {#4430
      date: 2025-08-18 21:07:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 0
    -endTime: 34
    -youtubeId: "UurF0EhHFLg"
  }
  "title" => "Plank laterale sulle ginocchia"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9034
  +media: App\Entity\Media\MediaVideo {#4440
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4442 …}
    #credits: Doctrine\ORM\PersistentCollection {#4444 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2696
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4491 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755544060 {#4478
      date: 2025-08-18 21:07:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544060 {#4430
      date: 2025-08-18 21:07:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 0
    -endTime: 34
    -youtubeId: "UurF0EhHFLg"
  }
  +title: "Plank laterale sulle ginocchia"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#152 …}
}

[
  "name" => "favorites"
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

[
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

App\Twig\Components\Media\Icon {#9050
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "program"
  "class" => "w-5 h-5 text-white inline-flex"
]

[
  "class" => "w-5 h-5 text-white inline-flex"
]

App\Twig\Components\Media\Icon {#9083
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "mt-2 md:m-0"
]

[
  "class" => "mt-2 md:m-0"
]

App\Twig\Components\App\PageSharer {#9107
  +shareUrl: "http://test.fitmetrics.ch/it/esercizi/68a3748f01e88-plank-laterale-sulle-ginocchia?alias=13171"
  +title: "Plank laterale modificato - Esercizio - FitMetrics"
  +description: "Il plank laterale sulle ginocchia e una variante semplificata del plank laterale tradizionale, pensata per chi si avvicina al rinforzo del core o necessita di un approccio piu graduale. Appoggiandosi sulle ginocchia piegate anziche sulle gambe tese, riduce il carico articolare mantenendo comunque un'efficace attivazione dei muscoli stabilizzatori. Questo lo rende adatto a principianti, persone in fase di recupero o a chi desidera migliorare la stabilita di base prima di passare a versioni piu avanzate. L'esercizio aiuta a migliorare l'equilibrio, la postura e l'allineamento della colonna, allenando il corpo a resistere a flessioni laterali e rotazioni indesiderate. Inoltre favorisce la stabilita della spalla, poiche il braccio di sostegno deve mantenere un corretto allineamento sotto carico. Grazie alla sua natura statica, permette un lavoro mirato senza sollecitazioni ad alto impatto, risultando adatto a vari livelli di fitness. Con il progresso della forza, il plank laterale sulle ginocchia puo diventare una base solida per evolvere verso varianti piu impegnative come il plank laterale completo, con sollevamento dei fianchi o con sollevamento delle gambe."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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]

App\Twig\Components\Media\Icon {#9137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
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}

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App\Twig\Components\Media\Icon {#9165
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
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}

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]

App\Twig\Components\Media\Icon {#9190
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
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}

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App\Twig\Components\Media\Icon {#9213
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
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}

[
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]

App\Twig\Components\Media\Icon {#9236
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
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}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

App\Twig\Components\Media\Icon {#9259
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

App\Twig\Components\Media\Icon {#9282
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "whatsapp"
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}

[
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]

App\Twig\Components\Media\Icon {#9305
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "email"
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}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#9336
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "program"
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}

[
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    "version" => "2.31.0-rc.7"
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          "text" => "Istruzioni"
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Posiziona il gomito direttamente sotto la spalla."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Solleva i fianchi dal pavimento mantenendo il corpo in linea retta dalle ginocchia alle spalle."
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              "meta" => []
            ]
            [
              "content" => "Mantieni la posizione senza lasciare cadere i fianchi."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Abbassa lentamente i fianchi a terra e ripeti."
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      [
        "type" => "header"
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          "text" => "Consigli tecnici"
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        "type" => "list"
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          "items" => [
            [
              "content" => "Mantieni testa, collo e colonna vertebrale allineati."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Evita di sollevare la spalla verso l'orecchio."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Contrai addominali e glutei per tutta la durata dell'esercizio."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Non lasciare che i fianchi cedano o ruotino in avanti/indietro."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Consigli sulla respirazione"
        ]
      ]
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        "type" => "list"
        "data" => [
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          "items" => [
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              "content" => "Inspira prima di sollevare i fianchi."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Espira mentre sollevi e mantieni la posizione."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Respira in modo regolare durante il plank."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inspira mentre ritorni a terra."
              "items" => []
              "meta" => []
            ]
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          "meta" => []
        ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#9385
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  +data: [
    "time" => 1755593060
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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        "data" => [
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            [
              "content" => "Sdraiati su un fianco con le ginocchia piegate a 90 gradi."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Posiziona il gomito direttamente sotto la spalla."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Solleva i fianchi dal pavimento mantenendo il corpo in linea retta dalle ginocchia alle spalle."
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              "meta" => []
            ]
            [
              "content" => "Mantieni la posizione senza lasciare cadere i fianchi."
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            ]
            [
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            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
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              "content" => "Mantieni testa, collo e colonna vertebrale allineati."
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            ]
            [
              "content" => "Evita di sollevare la spalla verso l'orecchio."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Contrai addominali e glutei per tutta la durata dell'esercizio."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Non lasciare che i fianchi cedano o ruotino in avanti/indietro."
              "items" => []
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            ]
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          "meta" => []
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Respira in modo regolare durante il plank."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inspira mentre ritorni a terra."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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  "data" => [
    "time" => 1755593060
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
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          "items" => [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Dolori lombari"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Infortuni all'anca"
              "items" => []
              "meta" => []
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            [
              "content" => "Dolori cervicali"
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              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9446
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  +data: [
    "time" => 1755593060
    "version" => "2.31.0-rc.7"
    "blocks" => [
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            [
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            ]
            [
              "content" => "Infortuni all'anca"
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              "meta" => []
            ]
            [
              "content" => "Dolori cervicali"
              "items" => []
              "meta" => []
            ]
          ]
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        ]
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  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
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]

App\Twig\Components\Ad\AdSquareFluid {#9433
  +includeScript: true
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  +containerClass: "mt-6"
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  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6601
    -news: Doctrine\ORM\PersistentCollection {#6618 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6616 …}
    #id: 5298
    #createdAt: DateTimeImmutable @1755544136 {#6606
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App\Twig\Components\Ui\FaqComponent {#9490
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    -news: Doctrine\ORM\PersistentCollection {#6618 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6616 …}
    #id: 5298
    #createdAt: DateTimeImmutable @1755544136 {#6606
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[
  "question" => "A cosa serve il plank laterale sulle ginocchia?"
  "answer" => "Il plank laterale sulle ginocchia serve a rinforzare il core, migliorare la stabilita e sostenere una postura corretta, offrendo un'alternativa sicura e a basso impatto al plank laterale tradizionale."
]

App\Twig\Components\Ui\RawFaqComponent {#9518
  +question: "A cosa serve il plank laterale sulle ginocchia?"
  +answer: "Il plank laterale sulle ginocchia serve a rinforzare il core, migliorare la stabilita e sostenere una postura corretta, offrendo un'alternativa sicura e a basso impatto al plank laterale tradizionale."
}

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    -news: Doctrine\ORM\PersistentCollection {#6571 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6573 …}
    #id: 5299
    #createdAt: DateTimeImmutable @1755544136 {#6566
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6569
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
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    #updatedBy: App\Entity\User {#2753 …}
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]

App\Twig\Components\Ui\FaqComponent {#9549
  +faq: App\Entity\Faq {#6570
    -news: Doctrine\ORM\PersistentCollection {#6571 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6573 …}
    #id: 5299
    #createdAt: DateTimeImmutable @1755544136 {#6566
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    }
    #updatedAt: DateTimeImmutable @1755544136 {#6569
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6575 …}
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}

[
  "question" => "Il plank laterale sulle ginocchia e adatto ai principianti?"
  "answer" => "Si, il plank laterale sulle ginocchia e ideale per i principianti perche riduce l'intensita grazie al supporto delle ginocchia piegate, pur rinforzando efficacemente il core e l'equilibrio."
]

App\Twig\Components\Ui\RawFaqComponent {#9594
  +question: "Il plank laterale sulle ginocchia e adatto ai principianti?"
  +answer: "Si, il plank laterale sulle ginocchia e ideale per i principianti perche riduce l'intensita grazie al supporto delle ginocchia piegate, pur rinforzando efficacemente il core e l'equilibrio."
}

[
  "faq" => App\Entity\Faq {#6579
    -news: Doctrine\ORM\PersistentCollection {#6580 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6582 …}
    #id: 5300
    #createdAt: DateTimeImmutable @1755544136 {#6577
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6578
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6584 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#9597
  +faq: App\Entity\Faq {#6579
    -news: Doctrine\ORM\PersistentCollection {#6580 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6582 …}
    #id: 5300
    #createdAt: DateTimeImmutable @1755544136 {#6577
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6578
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
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}

[
  "question" => "Per quanto tempo devo mantenere il plank laterale sulle ginocchia?"
  "answer" => "I principianti possono iniziare mantenendo il plank laterale sulle ginocchia per 15-30 secondi per lato, aumentando gradualmente la durata con il miglioramento della forza."
]

App\Twig\Components\Ui\RawFaqComponent {#9641
  +question: "Per quanto tempo devo mantenere il plank laterale sulle ginocchia?"
  +answer: "I principianti possono iniziare mantenendo il plank laterale sulle ginocchia per 15-30 secondi per lato, aumentando gradualmente la durata con il miglioramento della forza."
}

[
  "faq" => App\Entity\Faq {#6588
    -news: Doctrine\ORM\PersistentCollection {#6589 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6591 …}
    #id: 5301
    #createdAt: DateTimeImmutable @1755544136 {#6586
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6587
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6593 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#9644
  +faq: App\Entity\Faq {#6588
    -news: Doctrine\ORM\PersistentCollection {#6589 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6591 …}
    #id: 5301
    #createdAt: DateTimeImmutable @1755544136 {#6586
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    }
    #updatedAt: DateTimeImmutable @1755544136 {#6587
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6593 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Il plank laterale sulle ginocchia puo aiutare a migliorare la postura?"
  "answer" => "Si, il plank laterale sulle ginocchia contribuisce a migliorare la postura rafforzando i muscoli stabilizzatori del core che sostengono l'allineamento della colonna e riducono gli squilibri laterali."
]

App\Twig\Components\Ui\RawFaqComponent {#9688
  +question: "Il plank laterale sulle ginocchia puo aiutare a migliorare la postura?"
  +answer: "Si, il plank laterale sulle ginocchia contribuisce a migliorare la postura rafforzando i muscoli stabilizzatori del core che sostengono l'allineamento della colonna e riducono gli squilibri laterali."
}

[
  "faq" => App\Entity\Faq {#6641
    -news: Doctrine\ORM\PersistentCollection {#6642 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6644 …}
    #id: 5302
    #createdAt: DateTimeImmutable @1755544136 {#6639
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6640
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6646 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9691
  +faq: App\Entity\Faq {#6641
    -news: Doctrine\ORM\PersistentCollection {#6642 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6644 …}
    #id: 5302
    #createdAt: DateTimeImmutable @1755544136 {#6639
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544136 {#6640
      date: 2025-08-18 21:08:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6646 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Qual e la differenza tra il plank laterale e il plank laterale sulle ginocchia?"
  "answer" => "La differenza principale e che il plank laterale sulle ginocchia utilizza le ginocchia piegate come supporto, rendendo l'esercizio piu accessibile e meno intenso, mentre il plank laterale completo si esegue con le gambe tese per una sfida maggiore."
]

App\Twig\Components\Ui\RawFaqComponent {#9735
  +question: "Qual e la differenza tra il plank laterale e il plank laterale sulle ginocchia?"
  +answer: "La differenza principale e che il plank laterale sulle ginocchia utilizza le ginocchia piegate come supporto, rendendo l'esercizio piu accessibile e meno intenso, mentre il plank laterale completo si esegue con le gambe tese per una sfida maggiore."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    15
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9663
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9746 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    15
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9744 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9745 …}
}

[
  "name" => "Addominali"
  "url" => "/it/esercizi/muscolo/6-addominali"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11062
  +name: "Addominali"
  +url: "/it/esercizi/muscolo/6-addominali"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Addominali obliqui"
  "url" => "/it/esercizi/muscolo/15-addominali-obliqui"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11082
  +name: "Addominali obliqui"
  +url: "/it/esercizi/muscolo/15-addominali-obliqui"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10972
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#11115
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Composto"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11146
  +name: "Composto"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Telo di base"
  "url" => "/it/esercizi/attrezzature/17-telo-di-base"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11186
  +name: "Telo di base"
  +url: "/it/esercizi/attrezzature/17-telo-di-base"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Senza attrezzatura"
  "url" => "/it/esercizi/attrezzature/29-senza-attrezzatura"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11210
  +name: "Senza attrezzatura"
  +url: "/it/esercizi/attrezzature/29-senza-attrezzatura"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenics"
  "url" => "/it/esercizi/sport/3-callisthenics"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11234
  +name: "Callisthenics"
  +url: "/it/esercizi/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitness"
  "url" => "/it/esercizi/sport/5-fitness"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11258
  +name: "Fitness"
  +url: "/it/esercizi/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/it/esercizi/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11282
  +name: "Yoga"
  +url: "/it/esercizi/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pilates"
  "url" => "/it/esercizi/sport/9-pilates"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11306
  +name: "Pilates"
  +url: "/it/esercizi/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Rinforzo"
  "url" => "/it/esercizi/categoria/61-rinforzo"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11330
  +name: "Rinforzo"
  +url: "/it/esercizi/categoria/61-rinforzo"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Core"
  "url" => "/it/esercizi/categoria/74-core"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11354
  +name: "Core"
  +url: "/it/esercizi/categoria/74-core"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometria"
  "url" => "/it/esercizi/categoria/76-isometria"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11378
  +name: "Isometria"
  +url: "/it/esercizi/categoria/76-isometria"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Equilibrio e stabilità"
  "url" => "/it/esercizi/categoria/78-equilibrio-e-stabilita"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11402
  +name: "Equilibrio e stabilità"
  +url: "/it/esercizi/categoria/78-equilibrio-e-stabilita"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "containerClass" => "hidden lg:flex items-center justify-center my-6"
]

App\Twig\Components\Ad\AdSquareFluid {#11096
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9372
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11443
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#11494
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/it/widgets/exercise/preview-68a3748f01e88?video=1"
  "parameters" => [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  "defaultWidth" => 350
  "defaultHeight" => 700
]

[
  "class" => "hidden md:block"
]

App\Twig\Components\Ui\WidgetEmbed {#11530
  +route: "http://test.fitmetrics.ch/it/widgets/exercise/preview-68a3748f01e88?video=1"
  +parameters: [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  +defaultWidth: 350
  +defaultHeight: 700
}

[
  "name" => "check"
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

[
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

App\Twig\Components\Media\Icon {#11568
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

[
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

App\Twig\Components\Media\Icon {#11601
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Plank laterale sulle ginocchia"
  "description" => "Il plank laterale sulle ginocchia e una variante semplificata del plank laterale tradizionale, pensata per chi si avvicina al rinforzo del core o necessita di un approccio piu graduale. Appoggiandosi sulle ginocchia piegate anziche sulle gambe tese, riduce il carico articolare mantenendo comunque un'efficace attivazione dei muscoli stabilizzatori. Questo lo rende adatto a principianti, persone in fase di recupero o a chi desidera migliorare la stabilita di base prima di passare a versioni piu avanzate. L'esercizio aiuta a migliorare l'equilibrio, la postura e l'allineamento della colonna, allenando il corpo a resistere a flessioni laterali e rotazioni indesiderate. Inoltre favorisce la stabilita della spalla, poiche il braccio di sostegno deve mantenere un corretto allineamento sotto carico. Grazie alla sua natura statica, permette un lavoro mirato senza sollecitazioni ad alto impatto, risultando adatto a vari livelli di fitness. Con il progresso della forza, il plank laterale sulle ginocchia puo diventare una base solida per evolvere verso varianti piu impegnative come il plank laterale completo, con sollevamento dei fianchi o con sollevamento delle gambe."
]

[
  "class" => "content-container"
]

App\Twig\Components\App\PageSharer {#11641
  +shareUrl: "http://test.fitmetrics.ch/it/esercizi/68a3748f01e88-plank-laterale-sulle-ginocchia?alias=13171"
  +title: "Plank laterale sulle ginocchia"
  +description: "Il plank laterale sulle ginocchia e una variante semplificata del plank laterale tradizionale, pensata per chi si avvicina al rinforzo del core o necessita di un approccio piu graduale. Appoggiandosi sulle ginocchia piegate anziche sulle gambe tese, riduce il carico articolare mantenendo comunque un'efficace attivazione dei muscoli stabilizzatori. Questo lo rende adatto a principianti, persone in fase di recupero o a chi desidera migliorare la stabilita di base prima di passare a versioni piu avanzate. L'esercizio aiuta a migliorare l'equilibrio, la postura e l'allineamento della colonna, allenando il corpo a resistere a flessioni laterali e rotazioni indesiderate. Inoltre favorisce la stabilita della spalla, poiche il braccio di sostegno deve mantenere un corretto allineamento sotto carico. Grazie alla sua natura statica, permette un lavoro mirato senza sollecitazioni ad alto impatto, risultando adatto a vari livelli di fitness. Con il progresso della forza, il plank laterale sulle ginocchia puo diventare una base solida per evolvere verso varianti piu impegnative come il plank laterale completo, con sollevamento dei fianchi o con sollevamento delle gambe."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

[
  "class" => "w-5 h-5 text-white fill-white"
]

App\Twig\Components\Media\Icon {#11649
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "reddit"
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11671
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "twitter"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11695
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11718
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11741
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11764
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11787
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "email"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11810
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

[
  "containerClass" => "content-container my-4"
]

App\Twig\Components\Ad\AdHorizontalFluid {#11857
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11912
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#11904
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

App\Twig\Components\Media\Icon {#11946
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

App\Twig\Components\Media\Icon {#11978
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "heart"
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

[
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

App\Twig\Components\Media\Icon {#12001
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "whatsapp"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#12024
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "instagram"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#12047
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#12070
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7286 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]