Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6348
  -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 {#6395
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6406
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6457
  -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 {#6472
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6522
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6550
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6566
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6590
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6614
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6638
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6662
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6686
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6710
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6734
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7033
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7020
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7111
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7112 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7110 …}
}

[
  "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 {#7263
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7298
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7328
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7360
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7379
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7489
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7539
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7563
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7587
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7611
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7635
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7659
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7683
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7707
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7731
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7755
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7800
  +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 {#7790
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7431
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4544
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Jump"
        "url" => "/de/ubungen/gruppe/105-jump"
      ]
      [
        "label" => "Tuck-Sprung"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7883
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Jump"
      "url" => "/de/ubungen/gruppe/105-jump"
    ]
    [
      "label" => "Tuck-Sprung"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4544
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Jump"
        "url" => "/de/ubungen/gruppe/105-jump"
      ]
      [
        "label" => "Tuck-Sprung"
        "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 {#7913
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7935
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#7958
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8001
  +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 {#4475
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4477 …}
    #credits: Doctrine\ORM\PersistentCollection {#4479 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=Zbk82xQXDIM"
    #id: 973
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4526 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450640 {#4513
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450640 {#4465
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "Zbk82xQXDIM"
  }
  "title" => "Hocksprung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8088
  +media: App\Entity\Media\MediaVideo {#4475
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4477 …}
    #credits: Doctrine\ORM\PersistentCollection {#4479 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=Zbk82xQXDIM"
    #id: 973
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4526 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450640 {#4513
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450640 {#4465
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "Zbk82xQXDIM"
  }
  +title: "Hocksprung"
  +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 {#8104
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#8137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8161
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d710ef50f-hocksprung?alias=14061"
  +title: "Tuck-Sprung - Übung - FitMetrics"
  +description: "Der Hocksprung ist eine anspruchsvolle plyometrische Übung, die gezielt die Explosivkraft, Beweglichkeit und Ausdauer fördert. Dabei wird vertikal gesprungen, während die Knie in Richtung Brust gezogen werden, bevor die Landung erfolgt. Diese dynamische Bewegung ist besonders effektiv, um Schnelligkeit, Sprungkraft und Athletik zu steigern. Sportler nutzen den Hocksprung häufig, um die Sprungleistung, die Beschleunigung im Sprint und die allgemeine Leistungsfähigkeit zu verbessern. Durch die Kombination von Kraft- und Ausdauerbelastung in kurzer Zeit eignet sich die Übung hervorragend für intensives Konditionstraining. Neben der Steigerung der Leistungsfähigkeit trägt der Hocksprung auch zur Verbesserung der Körperkoordination und Bewegungswahrnehmung bei, da exaktes Timing und saubere Landung entscheidend sind. Als Eigengewichtsübung erfordert er keine Geräte und kann sowohl zu Hause als auch im Fitnessstudio durchgeführt werden. Aufgrund seines hohen Energieverbrauchs ist er zudem eine wirksame Methode, um Kalorien zu verbrennen und die Herz-Kreislauf-Fitness zu verbessern. Der Hocksprung findet daher Anwendung in leistungsorientierten Trainingsprogrammen, funktionellem Training und HIIT-Einheiten. Da es sich um eine Übung mit hoher Belastung handelt, sollte sie vor allem von fortgeschrittenen Trainierenden mit ausreichender Kraft- und Stabilitätsbasis ausgeführt werden. Insgesamt ist der Hocksprung eine effektive Übung, um Explosivität, Agilität und Ausdauer auf ein neues Niveau zu bringen."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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

[
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]

App\Twig\Components\Media\Icon {#8191
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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[
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]

App\Twig\Components\Media\Icon {#8219
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "reddit"
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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 {#8244
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#8267
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "threads"
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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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[
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]

App\Twig\Components\Media\Icon {#8290
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#8313
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#8336
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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[
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]

App\Twig\Components\Media\Icon {#8359
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#8390
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1756151332
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
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          "text" => "Anweisungen"
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      [
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        "data" => [
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              "content" => "Stellen Sie sich mit schulterbreit auseinanderstehenden Füßen und Armen an den Seiten auf."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie die Knie und gehen Sie in eine Viertelkniebeuge."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Springen Sie explosiv nach oben und ziehen Sie die Knie zur Brust."
              "items" => []
              "meta" => []
            ]
            [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Landen Sie weich auf den Fußballen und bereiten Sie sofort den nächsten Sprung vor."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Spannen Sie die Rumpfmuskulatur an, um die Bewegung zu kontrollieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Oberkörper aufrecht und vermeiden Sie ein zu starkes Vorbeugen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Landen Sie mit leicht gebeugten Knien, um den Aufprall abzufangen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nutzen Sie die Arme, um zusätzlichen Schwung nach oben zu erzeugen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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        "type" => "header"
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          "text" => "Atemtipps"
        ]
      ]
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, bevor Sie in die Kniebeuge gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie kräftig aus, während Sie den explosiven Sprung ausführen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie beim Landen und Zurücksetzen erneut ein."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8439
  +title: null
  +data: [
    "time" => 1756151332
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich mit schulterbreit auseinanderstehenden Füßen und Armen an den Seiten auf."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie die Knie und gehen Sie in eine Viertelkniebeuge."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Springen Sie explosiv nach oben und ziehen Sie die Knie zur Brust."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Knie in Richtung Oberkörper und versuchen Sie, diese mit den Händen zu berühren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Landen Sie weich auf den Fußballen und bereiten Sie sofort den nächsten Sprung vor."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Spannen Sie die Rumpfmuskulatur an, um die Bewegung zu kontrollieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Oberkörper aufrecht und vermeiden Sie ein zu starkes Vorbeugen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Landen Sie mit leicht gebeugten Knien, um den Aufprall abzufangen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nutzen Sie die Arme, um zusätzlichen Schwung nach oben zu erzeugen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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      [
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          "style" => "unordered"
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              "content" => "Atmen Sie ein, bevor Sie in die Kniebeuge gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie kräftig aus, während Sie den explosiven Sprung ausführen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie beim Landen und Zurücksetzen erneut ein."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1756151332
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden bei Knieverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden bei Schmerzen im unteren Rücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei Sprunggelenksinstabilität."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden bei Problemen im Hüftgelenk."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8500
  +title: null
  +data: [
    "time" => 1756151332
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden bei Knieverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden bei Schmerzen im unteren Rücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei Sprunggelenksinstabilität."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden bei Problemen im Hüftgelenk."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#8487
  +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 {#4899
    -news: Doctrine\ORM\PersistentCollection {#4882 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4884 …}
    #id: 5440
    #createdAt: DateTimeImmutable @1756069972 {#4894
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756069972 {#4869
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8544
  +faq: App\Entity\Faq {#4899
    -news: Doctrine\ORM\PersistentCollection {#4882 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4884 …}
    #id: 5440
    #createdAt: DateTimeImmutable @1756069972 {#4894
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756069972 {#4869
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4932 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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}

[
  "question" => "Welche Muskeln trainiere ich mit Hocksprüngen?"
  "answer" => "Hocksprünge beanspruchen vor allem Quadrizeps, Gesäßmuskulatur und Oberschenkelrückseite, während auch Bauchmuskeln, Waden und Hüftstabilisatoren aktiv mitarbeiten."
]

App\Twig\Components\Ui\RawFaqComponent {#8572
  +question: "Welche Muskeln trainiere ich mit Hocksprüngen?"
  +answer: "Hocksprünge beanspruchen vor allem Quadrizeps, Gesäßmuskulatur und Oberschenkelrückseite, während auch Bauchmuskeln, Waden und Hüftstabilisatoren aktiv mitarbeiten."
}

[
  "faq" => App\Entity\Faq {#4930
    -news: Doctrine\ORM\PersistentCollection {#4929 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4927 …}
    #id: 5441
    #createdAt: DateTimeImmutable @1756069972 {#4934
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756069972 {#4931
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4925 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8603
  +faq: App\Entity\Faq {#4930
    -news: Doctrine\ORM\PersistentCollection {#4929 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4927 …}
    #id: 5441
    #createdAt: DateTimeImmutable @1756069972 {#4934
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756069972 {#4931
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4925 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sind Hocksprünge gut zum Abnehmen?"
  "answer" => "Ja, Hocksprünge sind sehr effektiv für die Gewichtsreduktion, da sie intensive plyometrische Bewegungen sind, die viele Kalorien verbrennen und den Puls stark erhöhen."
]

App\Twig\Components\Ui\RawFaqComponent {#8648
  +question: "Sind Hocksprünge gut zum Abnehmen?"
  +answer: "Ja, Hocksprünge sind sehr effektiv für die Gewichtsreduktion, da sie intensive plyometrische Bewegungen sind, die viele Kalorien verbrennen und den Puls stark erhöhen."
}

[
  "faq" => App\Entity\Faq {#4921
    -news: Doctrine\ORM\PersistentCollection {#4920 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4918 …}
    #id: 5442
    #createdAt: DateTimeImmutable @1756069972 {#4923
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756069972 {#4922
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4916 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8651
  +faq: App\Entity\Faq {#4921
    -news: Doctrine\ORM\PersistentCollection {#4920 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4918 …}
    #id: 5442
    #createdAt: DateTimeImmutable @1756069972 {#4923
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756069972 {#4922
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4916 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lande ich bei Hocksprüngen sicher?"
  "answer" => "Um sicher zu landen, halten Sie die Knie leicht gebeugt, spannen Sie den Rumpf an und setzen Sie weich auf den Fußballen auf, um die Belastung für die Gelenke zu reduzieren."
]

App\Twig\Components\Ui\RawFaqComponent {#8695
  +question: "Wie lande ich bei Hocksprüngen sicher?"
  +answer: "Um sicher zu landen, halten Sie die Knie leicht gebeugt, spannen Sie den Rumpf an und setzen Sie weich auf den Fußballen auf, um die Belastung für die Gelenke zu reduzieren."
}

[
  "faq" => App\Entity\Faq {#4912
    -news: Doctrine\ORM\PersistentCollection {#4911 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4909 …}
    #id: 5443
    #createdAt: DateTimeImmutable @1756069972 {#4914
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756069972 {#4913
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4907 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8698
  +faq: App\Entity\Faq {#4912
    -news: Doctrine\ORM\PersistentCollection {#4911 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4909 …}
    #id: 5443
    #createdAt: DateTimeImmutable @1756069972 {#4914
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756069972 {#4913
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4907 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sind Hocksprünge für Anfänger geeignet?"
  "answer" => "Hocksprünge sind eine fortgeschrittene Übung. Anfänger sollten zunächst mit Kniebeugen, Sprungkniebeugen oder Box Jumps beginnen, bevor sie zu Hocksprüngen übergehen."
]

App\Twig\Components\Ui\RawFaqComponent {#8742
  +question: "Sind Hocksprünge für Anfänger geeignet?"
  +answer: "Hocksprünge sind eine fortgeschrittene Übung. Anfänger sollten zunächst mit Kniebeugen, Sprungkniebeugen oder Box Jumps beginnen, bevor sie zu Hocksprüngen übergehen."
}

[
  "faq" => App\Entity\Faq {#4859
    -news: Doctrine\ORM\PersistentCollection {#4858 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4856 …}
    #id: 5444
    #createdAt: DateTimeImmutable @1756069972 {#4861
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756069972 {#4860
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4854 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8745
  +faq: App\Entity\Faq {#4859
    -news: Doctrine\ORM\PersistentCollection {#4858 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4856 …}
    #id: 5444
    #createdAt: DateTimeImmutable @1756069972 {#4861
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756069972 {#4860
      date: 2025-08-24 23:12:52.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4854 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Verbessern Hocksprünge meine Sprungkraft?"
  "answer" => "Ja, Hocksprünge steigern die Explosivkraft und die Beinkraft und gehören zu den effektivsten Übungen, um die vertikale Sprungleistung zu verbessern."
]

App\Twig\Components\Ui\RawFaqComponent {#8789
  +question: "Verbessern Hocksprünge meine Sprungkraft?"
  +answer: "Ja, Hocksprünge steigern die Explosivkraft und die Beinkraft und gehören zu den effektivsten Übungen, um die vertikale Sprungleistung zu verbessern."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
    7
  ]
  "secondaryMuscles" => [
    6
    8
    15
    33
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8717
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8800 …}
  +primaryMuscles: [
    2
    3
    7
  ]
  +secondaryMuscles: [
    6
    8
    15
    33
    37
  ]
  +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 {#8798 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8799 …}
}

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

App\Twig\Components\Ui\Badge {#10119
  +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 {#10171
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10195
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10219
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10243
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schräge Bauchmuskeln"
  "url" => "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10267
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Mittlerer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10291
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Großer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/37-grosser-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10315
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10029
  +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" => "advanced"
]

App\Twig\Components\Training\DifficultyBadge {#10348
  +difficulty: "advanced"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10379
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10419
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10443
  +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 {#10467
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Kardiovaskuläre"
  "url" => "/de/ubungen/kategorie/57-kardiovaskulare"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10491
  +name: "Kardiovaskuläre"
  +url: "/de/ubungen/kategorie/57-kardiovaskulare"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Plyometrie"
  "url" => "/de/ubungen/kategorie/63-plyometrie"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10515
  +name: "Plyometrie"
  +url: "/de/ubungen/kategorie/63-plyometrie"
  +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 {#10539
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10329
  +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 {#8426
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10583
  +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 {#10632
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d710ef50f?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 {#10668
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d710ef50f?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 {#10706
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#10739
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Hocksprung"
  "description" => "Der Hocksprung ist eine anspruchsvolle plyometrische Übung, die gezielt die Explosivkraft, Beweglichkeit und Ausdauer fördert. Dabei wird vertikal gesprungen, während die Knie in Richtung Brust gezogen werden, bevor die Landung erfolgt. Diese dynamische Bewegung ist besonders effektiv, um Schnelligkeit, Sprungkraft und Athletik zu steigern. Sportler nutzen den Hocksprung häufig, um die Sprungleistung, die Beschleunigung im Sprint und die allgemeine Leistungsfähigkeit zu verbessern. Durch die Kombination von Kraft- und Ausdauerbelastung in kurzer Zeit eignet sich die Übung hervorragend für intensives Konditionstraining. Neben der Steigerung der Leistungsfähigkeit trägt der Hocksprung auch zur Verbesserung der Körperkoordination und Bewegungswahrnehmung bei, da exaktes Timing und saubere Landung entscheidend sind. Als Eigengewichtsübung erfordert er keine Geräte und kann sowohl zu Hause als auch im Fitnessstudio durchgeführt werden. Aufgrund seines hohen Energieverbrauchs ist er zudem eine wirksame Methode, um Kalorien zu verbrennen und die Herz-Kreislauf-Fitness zu verbessern. Der Hocksprung findet daher Anwendung in leistungsorientierten Trainingsprogrammen, funktionellem Training und HIIT-Einheiten. Da es sich um eine Übung mit hoher Belastung handelt, sollte sie vor allem von fortgeschrittenen Trainierenden mit ausreichender Kraft- und Stabilitätsbasis ausgeführt werden. Insgesamt ist der Hocksprung eine effektive Übung, um Explosivität, Agilität und Ausdauer auf ein neues Niveau zu bringen."
]

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

App\Twig\Components\App\PageSharer {#10779
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d710ef50f-hocksprung?alias=14061"
  +title: "Hocksprung"
  +description: "Der Hocksprung ist eine anspruchsvolle plyometrische Übung, die gezielt die Explosivkraft, Beweglichkeit und Ausdauer fördert. Dabei wird vertikal gesprungen, während die Knie in Richtung Brust gezogen werden, bevor die Landung erfolgt. Diese dynamische Bewegung ist besonders effektiv, um Schnelligkeit, Sprungkraft und Athletik zu steigern. Sportler nutzen den Hocksprung häufig, um die Sprungleistung, die Beschleunigung im Sprint und die allgemeine Leistungsfähigkeit zu verbessern. Durch die Kombination von Kraft- und Ausdauerbelastung in kurzer Zeit eignet sich die Übung hervorragend für intensives Konditionstraining. Neben der Steigerung der Leistungsfähigkeit trägt der Hocksprung auch zur Verbesserung der Körperkoordination und Bewegungswahrnehmung bei, da exaktes Timing und saubere Landung entscheidend sind. Als Eigengewichtsübung erfordert er keine Geräte und kann sowohl zu Hause als auch im Fitnessstudio durchgeführt werden. Aufgrund seines hohen Energieverbrauchs ist er zudem eine wirksame Methode, um Kalorien zu verbrennen und die Herz-Kreislauf-Fitness zu verbessern. Der Hocksprung findet daher Anwendung in leistungsorientierten Trainingsprogrammen, funktionellem Training und HIIT-Einheiten. Da es sich um eine Übung mit hoher Belastung handelt, sollte sie vor allem von fortgeschrittenen Trainierenden mit ausreichender Kraft- und Stabilitätsbasis ausgeführt werden. Insgesamt ist der Hocksprung eine effektive Übung, um Explosivität, Agilität und Ausdauer auf ein neues Niveau zu bringen."
  +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 {#10787
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#10809
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#10833
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#10856
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#6392
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#10218
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#10879
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#10902
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#10949
  +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 {#11004
  +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 {#10996
  -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 {#11038
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#11070
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#11093
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#11116
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +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 {#11139
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6398 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}