Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9506
  -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 {#9553
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#9564
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9615
  -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 {#9630
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#9680
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#9708
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#9724
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#9748
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#9772
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#9796
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#9820
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#9844
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#9868
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#9892
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10221
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10208
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#10299
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10300 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10298 …}
}

[
  "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 {#10451
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10486
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10516
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10548
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10567
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10711
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10727
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10751
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10775
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10799
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10847
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10871
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10895
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10919
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#10943
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#10988
  +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 {#10978
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10619
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4514
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Körpergewicht-Ausfallschritt"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11071
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Körpergewicht-Ausfallschritt"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4514
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Körpergewicht-Ausfallschritt"
        "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 {#11101
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#11123
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#11146
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11189
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4445
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4447 …}
    #credits: Doctrine\ORM\PersistentCollection {#4449 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=Wnxys-Kqp9Y"
    #id: 2253
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4496 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450718 {#4483
      date: 2024-11-12 23:31:58.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450718 {#4435
      date: 2024-11-12 23:31:58.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "Wnxys-Kqp9Y"
  }
  "title" => "Ausfallschritt"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11276
  +media: App\Entity\Media\MediaVideo {#4445
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4447 …}
    #credits: Doctrine\ORM\PersistentCollection {#4449 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=Wnxys-Kqp9Y"
    #id: 2253
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4496 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450718 {#4483
      date: 2024-11-12 23:31:58.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450718 {#4435
      date: 2024-11-12 23:31:58.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "Wnxys-Kqp9Y"
  }
  +title: "Ausfallschritt"
  +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 {#11292
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#11325
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11349
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d75e3c7e7-ausfallschritt?alias=837"
  +title: "Körpergewicht-Ausfallschritt - Übung - FitMetrics"
  +description: "Der Ausfallschritt ist eine grundlegende Übung für den Unterkörper, die gezielt Kraft, Stabilität und Koordination fördert. Er wird ohne Geräte ausgeführt und eignet sich ideal für das Training mit dem eigenen Körpergewicht. Die Bewegung ist unilateral, was bedeutet, dass jede Seite separat belastet wird – das hilft, muskuläre Dysbalancen zwischen den Beinen auszugleichen. Der Ausfallschritt verbessert zudem die funktionelle Beweglichkeit, die im Alltag und im Sport von großem Nutzen ist. Da während der Ausführung Stabilität erforderlich ist, wird auch die Körpermitte aktiviert, was zu einer besseren Balance führt. Es gibt verschiedene Varianten wie den Rückwärts-Ausfallschritt oder den gehenden Ausfallschritt, wodurch die Übung für alle Fitnesslevel geeignet ist. Die Intensität lässt sich flexibel anpassen – durch Tempo, Bewegungsumfang oder Wiederholungszahl. Der Ausfallschritt lässt sich problemlos in Trainingsprogramme integrieren, sowohl im Fitnessstudio als auch zu Hause, und bietet eine effektive Möglichkeit, den Unterkörper funktionell zu kräftigen."
  +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 {#11379
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#11407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#11432
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#11455
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#11478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#11501
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#11524
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#11547
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "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 {#11578
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1747473572
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin, die Füße hüftbreit auseinander, die Arme seitlich am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie mit einem Bein einen Schritt nach vorne und senken Sie die Hüfte, bis beide Knie etwa einen 90-Grad-Winkel bilden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie darauf, dass das vordere Knie direkt über dem Sprunggelenk bleibt und das hintere Knie knapp über dem Boden schwebt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die Ferse des vorderen Fußes zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Bewegung mit dem anderen Bein."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper während der gesamten Bewegung aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie, dass das vordere Knie über die Zehenspitzen hinausragt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie die Körpermitte an, um das Gleichgewicht zu halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Bewegung kontrolliert aus, um die Knie zu entlasten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, während Sie in den Ausfallschritt hinabgehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich in die Ausgangsposition zurückdrücken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11627
  +title: null
  +data: [
    "time" => 1747473572
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin, die Füße hüftbreit auseinander, die Arme seitlich am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie mit einem Bein einen Schritt nach vorne und senken Sie die Hüfte, bis beide Knie etwa einen 90-Grad-Winkel bilden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie darauf, dass das vordere Knie direkt über dem Sprunggelenk bleibt und das hintere Knie knapp über dem Boden schwebt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die Ferse des vorderen Fußes zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Bewegung mit dem anderen Bein."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper während der gesamten Bewegung aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie, dass das vordere Knie über die Zehenspitzen hinausragt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie die Körpermitte an, um das Gleichgewicht zu halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Bewegung kontrolliert aus, um die Knie zu entlasten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, während Sie in den Ausfallschritt hinabgehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich in die Ausgangsposition zurückdrücken."
              "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 …}
}

[
  "data" => [
    "time" => 1747473572
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knieverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schmerzen im Hüftgelenk"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schwere Gleichgewichtsstörungen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11688
  +title: null
  +data: [
    "time" => 1747473572
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knieverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schmerzen im Hüftgelenk"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schwere Gleichgewichtsstörungen"
              "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 …}
}

[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#11675
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#8921
    -news: Doctrine\ORM\PersistentCollection {#8938 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8936 …}
    #id: 396
    #createdAt: DateTimeImmutable @1747421315 {#8926
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747421315 {#8951
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8888 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11732
  +faq: App\Entity\Faq {#8921
    -news: Doctrine\ORM\PersistentCollection {#8938 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8936 …}
    #id: 396
    #createdAt: DateTimeImmutable @1747421315 {#8926
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747421315 {#8951
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8888 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich am meisten mit Ausfallschritten?"
  "answer" => "Ausfallschritte trainieren vor allem den Quadrizeps und die Gesäßmuskulatur. Zusätzlich werden auch die hintere Oberschenkelmuskulatur, Waden, Adduktoren und die Rumpfmuskulatur zur Stabilisation aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#11760
  +question: "Welche Muskeln trainiere ich am meisten mit Ausfallschritten?"
  +answer: "Ausfallschritte trainieren vor allem den Quadrizeps und die Gesäßmuskulatur. Zusätzlich werden auch die hintere Oberschenkelmuskulatur, Waden, Adduktoren und die Rumpfmuskulatur zur Stabilisation aktiviert."
}

[
  "faq" => App\Entity\Faq {#8890
    -news: Doctrine\ORM\PersistentCollection {#8891 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8893 …}
    #id: 397
    #createdAt: DateTimeImmutable @1747421315 {#8886
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747421315 {#8889
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8895 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11791
  +faq: App\Entity\Faq {#8890
    -news: Doctrine\ORM\PersistentCollection {#8891 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8893 …}
    #id: 397
    #createdAt: DateTimeImmutable @1747421315 {#8886
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747421315 {#8889
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8895 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich Ausfallschritte jeden Tag machen?"
  "answer" => "Ja, wenn Sie keine Schmerzen oder Muskelkater verspüren, können Sie Ausfallschritte täglich ausführen. Achten Sie jedoch auf ausreichende Regeneration und hören Sie auf Ihren Körper."
]

App\Twig\Components\Ui\RawFaqComponent {#11836
  +question: "Kann ich Ausfallschritte jeden Tag machen?"
  +answer: "Ja, wenn Sie keine Schmerzen oder Muskelkater verspüren, können Sie Ausfallschritte täglich ausführen. Achten Sie jedoch auf ausreichende Regeneration und hören Sie auf Ihren Körper."
}

[
  "faq" => App\Entity\Faq {#8899
    -news: Doctrine\ORM\PersistentCollection {#8900 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8902 …}
    #id: 398
    #createdAt: DateTimeImmutable @1747421315 {#8897
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747421315 {#8898
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8904 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11839
  +faq: App\Entity\Faq {#8899
    -news: Doctrine\ORM\PersistentCollection {#8900 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8902 …}
    #id: 398
    #createdAt: DateTimeImmutable @1747421315 {#8897
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747421315 {#8898
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8904 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sind Ausfallschritte gut zum Muskelaufbau in den Beinen?"
  "answer" => "Ja, Ausfallschritte sind sehr effektiv für den Muskelaufbau in den Beinen, da sie große Muskelgruppen des Unterkörpers gezielt ansprechen und das muskuläre Gleichgewicht fördern."
]

App\Twig\Components\Ui\RawFaqComponent {#11883
  +question: "Sind Ausfallschritte gut zum Muskelaufbau in den Beinen?"
  +answer: "Ja, Ausfallschritte sind sehr effektiv für den Muskelaufbau in den Beinen, da sie große Muskelgruppen des Unterkörpers gezielt ansprechen und das muskuläre Gleichgewicht fördern."
}

[
  "faq" => App\Entity\Faq {#8908
    -news: Doctrine\ORM\PersistentCollection {#8909 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8911 …}
    #id: 399
    #createdAt: DateTimeImmutable @1747421315 {#8906
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747421315 {#8907
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8913 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11886
  +faq: App\Entity\Faq {#8908
    -news: Doctrine\ORM\PersistentCollection {#8909 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8911 …}
    #id: 399
    #createdAt: DateTimeImmutable @1747421315 {#8906
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747421315 {#8907
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8913 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Helfen Ausfallschritte, mein Gleichgewicht zu verbessern?"
  "answer" => "Ja, Ausfallschritte verbessern das Gleichgewicht, da sie stabilisierende Muskeln fordern und eine kontrollierte, einbeinige Bewegungsausführung verlangen."
]

App\Twig\Components\Ui\RawFaqComponent {#11930
  +question: "Helfen Ausfallschritte, mein Gleichgewicht zu verbessern?"
  +answer: "Ja, Ausfallschritte verbessern das Gleichgewicht, da sie stabilisierende Muskeln fordern und eine kontrollierte, einbeinige Bewegungsausführung verlangen."
}

[
  "faq" => App\Entity\Faq {#8961
    -news: Doctrine\ORM\PersistentCollection {#8962 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8964 …}
    #id: 400
    #createdAt: DateTimeImmutable @1747421315 {#8959
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747421315 {#8960
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8966 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11933
  +faq: App\Entity\Faq {#8961
    -news: Doctrine\ORM\PersistentCollection {#8962 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8964 …}
    #id: 400
    #createdAt: DateTimeImmutable @1747421315 {#8959
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747421315 {#8960
      date: 2025-05-16 20:48:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8966 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der Unterschied zwischen Ausfallschritten und Kniebeugen?"
  "answer" => "Ausfallschritte sind einbeinige Übungen, bei denen jeweils ein Bein im Fokus steht, während Kniebeugen beidbeinig ausgeführt werden und die gesamte Beinmuskulatur gleichzeitig beanspruchen."
]

App\Twig\Components\Ui\RawFaqComponent {#11977
  +question: "Was ist der Unterschied zwischen Ausfallschritten und Kniebeugen?"
  +answer: "Ausfallschritte sind einbeinige Übungen, bei denen jeweils ein Bein im Fokus steht, während Kniebeugen beidbeinig ausgeführt werden und die gesamte Beinmuskulatur gleichzeitig beanspruchen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    4
    6
    7
    8
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#11905
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#11988 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    4
    6
    7
    8
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#11986 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#11987 …}
}

[
  "name" => "Quadrizeps"
  "url" => "/de/ubungen/muskel/2-quadrizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13257
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gesäßmuskeln"
  "url" => "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13309
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Adduktoren"
  "url" => "/de/ubungen/muskel/4-adduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13333
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Bauchmuskeln"
  "url" => "/de/ubungen/muskel/6-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13357
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Ischio-Beine"
  "url" => "/de/ubungen/muskel/7-ischio-beine"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13381
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Wadenmuskeln"
  "url" => "/de/ubungen/muskel/8-wadenmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13405
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13167
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#13438
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13483
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenia"
  "url" => "/de/ubungen/sport/3-callisthenia"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13510
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13534
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Crossfit"
  "url" => "/de/ubungen/sport/7-crossfit"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13558
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Stärkung"
  "url" => "/de/ubungen/kategorie/61-starkung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13582
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Unterer körper"
  "url" => "/de/ubungen/kategorie/68-unterer-korper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13606
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Funktionelles training"
  "url" => "/de/ubungen/kategorie/77-funktionelles-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13630
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#13419
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#11614
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#13675
  +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 {#13724
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d75e3c7e7?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 {#13760
  +route: "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d75e3c7e7?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 {#13798
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#13831
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Ausfallschritt"
  "description" => "Der Ausfallschritt ist eine grundlegende Übung für den Unterkörper, die gezielt Kraft, Stabilität und Koordination fördert. Er wird ohne Geräte ausgeführt und eignet sich ideal für das Training mit dem eigenen Körpergewicht. Die Bewegung ist unilateral, was bedeutet, dass jede Seite separat belastet wird – das hilft, muskuläre Dysbalancen zwischen den Beinen auszugleichen. Der Ausfallschritt verbessert zudem die funktionelle Beweglichkeit, die im Alltag und im Sport von großem Nutzen ist. Da während der Ausführung Stabilität erforderlich ist, wird auch die Körpermitte aktiviert, was zu einer besseren Balance führt. Es gibt verschiedene Varianten wie den Rückwärts-Ausfallschritt oder den gehenden Ausfallschritt, wodurch die Übung für alle Fitnesslevel geeignet ist. Die Intensität lässt sich flexibel anpassen – durch Tempo, Bewegungsumfang oder Wiederholungszahl. Der Ausfallschritt lässt sich problemlos in Trainingsprogramme integrieren, sowohl im Fitnessstudio als auch zu Hause, und bietet eine effektive Möglichkeit, den Unterkörper funktionell zu kräftigen."
]

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

App\Twig\Components\App\PageSharer {#13871
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d75e3c7e7-ausfallschritt?alias=837"
  +title: "Ausfallschritt"
  +description: "Der Ausfallschritt ist eine grundlegende Übung für den Unterkörper, die gezielt Kraft, Stabilität und Koordination fördert. Er wird ohne Geräte ausgeführt und eignet sich ideal für das Training mit dem eigenen Körpergewicht. Die Bewegung ist unilateral, was bedeutet, dass jede Seite separat belastet wird – das hilft, muskuläre Dysbalancen zwischen den Beinen auszugleichen. Der Ausfallschritt verbessert zudem die funktionelle Beweglichkeit, die im Alltag und im Sport von großem Nutzen ist. Da während der Ausführung Stabilität erforderlich ist, wird auch die Körpermitte aktiviert, was zu einer besseren Balance führt. Es gibt verschiedene Varianten wie den Rückwärts-Ausfallschritt oder den gehenden Ausfallschritt, wodurch die Übung für alle Fitnesslevel geeignet ist. Die Intensität lässt sich flexibel anpassen – durch Tempo, Bewegungsumfang oder Wiederholungszahl. Der Ausfallschritt lässt sich problemlos in Trainingsprogramme integrieren, sowohl im Fitnessstudio als auch zu Hause, und bietet eine effektive Möglichkeit, den Unterkörper funktionell zu kräftigen."
  +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 {#13879
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#13901
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#13925
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#13948
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#13971
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#13994
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#14017
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#14040
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#2927 …}
  #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 {#14087
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#14142
  +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 {#14134
  -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 {#14176
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#14208
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#14231
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#14254
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#14277
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +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 {#14300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#14323
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#14346
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#14369
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9556 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}