Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7718
  -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 {#7765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#7776
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7827
  -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 {#7842
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#7892
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#7920
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#7936
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#7960
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#7984
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8008
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8032
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8056
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8080
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8104
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8427
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8414
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8505
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8506 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8504 …}
}

[
  "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 {#8657
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8692
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8722
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8754
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8773
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8883
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8917
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8933
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8957
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#8981
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9005
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9029
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9053
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9077
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9101
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9125
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9149
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9194
  +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 {#9184
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8825
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4594
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Shinbox Stretch"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9277
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Dehnung"
      "url" => "/de/ubungen/gruppe/114-dehnung"
    ]
    [
      "label" => "Shinbox Stretch"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4594
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Shinbox Stretch"
        "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 {#9307
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9329
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9352
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9395
  +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 {#4525
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4527 …}
    #credits: Doctrine\ORM\PersistentCollection {#4529 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=zDnngMqkkAU"
    #id: 682
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4576 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450636 {#4563
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450636 {#4515
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "zDnngMqkkAU"
  }
  "title" => "Shinbox Stretch"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9482
  +media: App\Entity\Media\MediaVideo {#4525
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4527 …}
    #credits: Doctrine\ORM\PersistentCollection {#4529 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=zDnngMqkkAU"
    #id: 682
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4576 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450636 {#4563
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450636 {#4515
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "zDnngMqkkAU"
  }
  +title: "Shinbox Stretch"
  +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 {#9498
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9555
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70cdbc74-shinbox-stretch"
  +title: "Shinbox Stretch - Übung - FitMetrics"
  +description: "Die Shinbox-Dehnung in Innenrotation ist eine effektive Mobilisationsübung, die speziell zur Verbesserung der Hüftflexibilität und der allgemeinen Bewegungsqualität des Unterkörpers entwickelt wurde. Durch die besondere 90/90-Position der Beine werden die Hüften gleichzeitig in Innen- und Außenrotation gebracht, was diese Übung zu einem wertvollen Bestandteil in Training, Rehabilitation und Prävention macht. Sie eignet sich sowohl für Sportler als auch für Personen, die ihre Beweglichkeit im Alltag verbessern möchten. Die Shinbox-Position unterstützt ein gesundes Becken- und Körperalignment, wodurch Haltungsprobleme reduziert und die Bewegungsfreiheit der Hüfte gesteigert werden. Besonders für Menschen mit sitzender Tätigkeit kann diese Übung helfen, Steifheit und Bewegungseinschränkungen entgegenzuwirken. Sie lässt sich einfach anpassen: Anfänger können die Hände zur Stabilisierung einsetzen, während Fortgeschrittene die Intensität durch ein leichtes Vorbeugen verstärken können. Da keinerlei Geräte benötigt werden, ist die Dehnung flexibel einsetzbar – sei es im Aufwärmen, im Cool-down oder in speziellen Mobilitätseinheiten. Bei regelmäßiger Anwendung unterstützt die Shinbox-Dehnung eine bessere funktionelle Beweglichkeit, beugt Überlastungen vor und trägt zur allgemeinen Leistungsfähigkeit und Gelenkgesundheit bei."
  +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 {#9585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9613
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9638
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9661
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9684
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9707
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9730
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9753
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#9784
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1757313989
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setzen Sie sich auf den Boden, ein Bein vorne im 90-Grad-Winkel gebeugt, das andere hinten im 90-Grad-Winkel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Oberkörper aufrecht und stützen Sie sich mit den Händen am Boden ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rotieren Sie die Hüften langsam nach vorne, um die Dehnung in Vorder- und Rückbein zu spüren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Position für die gewünschte Zeit und wechseln Sie dann die Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Behalten Sie die Knie in etwa 90-Grad-Winkel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Rücken gerade und vermeiden Sie ein Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nutzen Sie die Hände zur Unterstützung, um Druck auf Hüften und Knie zu reduzieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein, während Sie Ihre Position vorbereiten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie in die Dehnung hineinsinken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie während der gesamten Übung eine gleichmäßige Atmung bei."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9833
  +title: null
  +data: [
    "time" => 1757313989
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setzen Sie sich auf den Boden, ein Bein vorne im 90-Grad-Winkel gebeugt, das andere hinten im 90-Grad-Winkel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Oberkörper aufrecht und stützen Sie sich mit den Händen am Boden ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rotieren Sie die Hüften langsam nach vorne, um die Dehnung in Vorder- und Rückbein zu spüren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Position für die gewünschte Zeit und wechseln Sie dann die Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Behalten Sie die Knie in etwa 90-Grad-Winkel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Rücken gerade und vermeiden Sie ein Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nutzen Sie die Hände zur Unterstützung, um Druck auf Hüften und Knie zu reduzieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein, während Sie Ihre Position vorbereiten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie in die Dehnung hineinsinken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie während der gesamten Übung eine gleichmäßige Atmung bei."
              "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" => 1757313989
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden bei kürzlicher Hüftoperation."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden bei schweren Knieverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden bei stechenden Schmerzen im unteren Rücken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9894
  +title: null
  +data: [
    "time" => 1757313989
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden bei kürzlicher Hüftoperation."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden bei schweren Knieverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden bei stechenden Schmerzen im unteren Rücken."
              "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 {#9881
  +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 {#7070
    -news: Doctrine\ORM\PersistentCollection {#7087 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7085 …}
    #id: 5737
    #createdAt: DateTimeImmutable @1757097792 {#7075
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7100
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7037 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9938
  +faq: App\Entity\Faq {#7070
    -news: Doctrine\ORM\PersistentCollection {#7087 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7085 …}
    #id: 5737
    #createdAt: DateTimeImmutable @1757097792 {#7075
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7100
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7037 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln werden bei der Shinbox-Dehnung beansprucht?"
  "answer" => "Die Shinbox-Dehnung beansprucht vor allem die Gesäßmuskeln, Quadrizeps und ischiocrurale Muskulatur sowie die Hüftrotatoren, Adduktoren und die Lendenwirbelsäule."
]

App\Twig\Components\Ui\RawFaqComponent {#9966
  +question: "Welche Muskeln werden bei der Shinbox-Dehnung beansprucht?"
  +answer: "Die Shinbox-Dehnung beansprucht vor allem die Gesäßmuskeln, Quadrizeps und ischiocrurale Muskulatur sowie die Hüftrotatoren, Adduktoren und die Lendenwirbelsäule."
}

[
  "faq" => App\Entity\Faq {#7039
    -news: Doctrine\ORM\PersistentCollection {#7040 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7042 …}
    #id: 5738
    #createdAt: DateTimeImmutable @1757097792 {#7035
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7038
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7044 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9997
  +faq: App\Entity\Faq {#7039
    -news: Doctrine\ORM\PersistentCollection {#7040 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7042 …}
    #id: 5738
    #createdAt: DateTimeImmutable @1757097792 {#7035
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7038
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7044 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Vorteile hat die Shinbox-Dehnung?"
  "answer" => "Die Shinbox-Dehnung verbessert die Hüftmobilität, reduziert Beschwerden im unteren Rücken, fördert eine aufrechte Haltung und unterstützt eine bessere Leistung bei Bewegungen wie Kniebeugen, Ausfallschritten und Laufen."
]

App\Twig\Components\Ui\RawFaqComponent {#10042
  +question: "Welche Vorteile hat die Shinbox-Dehnung?"
  +answer: "Die Shinbox-Dehnung verbessert die Hüftmobilität, reduziert Beschwerden im unteren Rücken, fördert eine aufrechte Haltung und unterstützt eine bessere Leistung bei Bewegungen wie Kniebeugen, Ausfallschritten und Laufen."
}

[
  "faq" => App\Entity\Faq {#7048
    -news: Doctrine\ORM\PersistentCollection {#7049 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7051 …}
    #id: 5739
    #createdAt: DateTimeImmutable @1757097792 {#7046
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7047
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7053 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10045
  +faq: App\Entity\Faq {#7048
    -news: Doctrine\ORM\PersistentCollection {#7049 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7051 …}
    #id: 5739
    #createdAt: DateTimeImmutable @1757097792 {#7046
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7047
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7053 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die Shinbox-Dehnung sicher für die Knie?"
  "answer" => "Ja, bei korrekter Ausführung ist sie sicher. Personen mit Knieproblemen sollten jedoch den Winkel verkleinern oder ein Kissen unterlegen, um Belastungen zu vermeiden."
]

App\Twig\Components\Ui\RawFaqComponent {#10089
  +question: "Ist die Shinbox-Dehnung sicher für die Knie?"
  +answer: "Ja, bei korrekter Ausführung ist sie sicher. Personen mit Knieproblemen sollten jedoch den Winkel verkleinern oder ein Kissen unterlegen, um Belastungen zu vermeiden."
}

[
  "faq" => App\Entity\Faq {#7057
    -news: Doctrine\ORM\PersistentCollection {#7058 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7060 …}
    #id: 5740
    #createdAt: DateTimeImmutable @1757097792 {#7055
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7056
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7062 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10092
  +faq: App\Entity\Faq {#7057
    -news: Doctrine\ORM\PersistentCollection {#7058 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7060 …}
    #id: 5740
    #createdAt: DateTimeImmutable @1757097792 {#7055
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7056
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7062 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der häufigste Fehler bei der Shinbox-Dehnung?"
  "answer" => "Der häufigste Fehler ist ein Rundrücken oder das erzwungene Platzieren der Knie, was die Effektivität verringert und Unbehagen verursachen kann."
]

App\Twig\Components\Ui\RawFaqComponent {#10136
  +question: "Was ist der häufigste Fehler bei der Shinbox-Dehnung?"
  +answer: "Der häufigste Fehler ist ein Rundrücken oder das erzwungene Platzieren der Knie, was die Effektivität verringert und Unbehagen verursachen kann."
}

[
  "faq" => App\Entity\Faq {#7110
    -news: Doctrine\ORM\PersistentCollection {#7111 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7113 …}
    #id: 5741
    #createdAt: DateTimeImmutable @1757097792 {#7108
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7109
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7115 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10139
  +faq: App\Entity\Faq {#7110
    -news: Doctrine\ORM\PersistentCollection {#7111 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7113 …}
    #id: 5741
    #createdAt: DateTimeImmutable @1757097792 {#7108
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7109
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7115 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich die Shinbox-Dehnung halten?"
  "answer" => "Halten Sie die Position 20 bis 60 Sekunden pro Seite, je nach Komfort und Zielsetzung, und wiederholen Sie 2 bis 3 Sätze."
]

App\Twig\Components\Ui\RawFaqComponent {#10183
  +question: "Wie lange sollte ich die Shinbox-Dehnung halten?"
  +answer: "Halten Sie die Position 20 bis 60 Sekunden pro Seite, je nach Komfort und Zielsetzung, und wiederholen Sie 2 bis 3 Sätze."
}

[
  "faq" => App\Entity\Faq {#7119
    -news: Doctrine\ORM\PersistentCollection {#7120 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7122 …}
    #id: 5742
    #createdAt: DateTimeImmutable @1757097792 {#7117
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7118
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7124 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10186
  +faq: App\Entity\Faq {#7119
    -news: Doctrine\ORM\PersistentCollection {#7120 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7122 …}
    #id: 5742
    #createdAt: DateTimeImmutable @1757097792 {#7117
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757097792 {#7118
      date: 2025-09-05 20:43:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7124 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Worin liegt der Unterschied zwischen der Shinbox-Dehnung und der 90/90-Hüftdehnung?"
  "answer" => "Beide Übungen zielen auf die Hüftrotation ab, jedoch betont die Shinbox-Dehnung stärker die Innenrotation, während die 90/90-Hüftdehnung die Flexibilität in der Außenrotation fokussiert."
]

App\Twig\Components\Ui\RawFaqComponent {#10230
  +question: "Worin liegt der Unterschied zwischen der Shinbox-Dehnung und der 90/90-Hüftdehnung?"
  +answer: "Beide Übungen zielen auf die Hüftrotation ab, jedoch betont die Shinbox-Dehnung stärker die Innenrotation, während die 90/90-Hüftdehnung die Flexibilität in der Außenrotation fokussiert."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
    7
  ]
  "secondaryMuscles" => [
    4
    31
    33
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#10158
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10241 …}
  +primaryMuscles: [
    2
    3
    7
  ]
  +secondaryMuscles: [
    4
    31
    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 {#10239 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10240 …}
}

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

App\Twig\Components\Ui\Badge {#8869
  +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 {#11429
  +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 {#11614
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11638
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abduktoren"
  "url" => "/de/ubungen/muskel/31-abduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11662
  +name: "Abduktoren"
  +url: "/de/ubungen/muskel/31-abduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11686
  +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 {#11710
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11598
  +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 {#11743
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11774
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitnessmatte"
  "url" => "/de/ubungen/ausstattung/17-fitnessmatte"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11814
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +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 {#11838
  +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 {#11862
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11886
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11910
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobilität"
  "url" => "/de/ubungen/kategorie/59-mobilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11934
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Aufwärmen"
  "url" => "/de/ubungen/kategorie/62-aufwarmen"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11958
  +name: "Aufwärmen"
  +url: "/de/ubungen/kategorie/62-aufwarmen"
  +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 {#11982
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Regeneration und entspannung"
  "url" => "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12006
  +name: "Regeneration und entspannung"
  +url: "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11724
  +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 {#9820
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#12061
  +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 {#12099
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70cdbc74?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 {#12135
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70cdbc74?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 {#12173
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#12206
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Shinbox Stretch"
  "description" => "Die Shinbox-Dehnung in Innenrotation ist eine effektive Mobilisationsübung, die speziell zur Verbesserung der Hüftflexibilität und der allgemeinen Bewegungsqualität des Unterkörpers entwickelt wurde. Durch die besondere 90/90-Position der Beine werden die Hüften gleichzeitig in Innen- und Außenrotation gebracht, was diese Übung zu einem wertvollen Bestandteil in Training, Rehabilitation und Prävention macht. Sie eignet sich sowohl für Sportler als auch für Personen, die ihre Beweglichkeit im Alltag verbessern möchten. Die Shinbox-Position unterstützt ein gesundes Becken- und Körperalignment, wodurch Haltungsprobleme reduziert und die Bewegungsfreiheit der Hüfte gesteigert werden. Besonders für Menschen mit sitzender Tätigkeit kann diese Übung helfen, Steifheit und Bewegungseinschränkungen entgegenzuwirken. Sie lässt sich einfach anpassen: Anfänger können die Hände zur Stabilisierung einsetzen, während Fortgeschrittene die Intensität durch ein leichtes Vorbeugen verstärken können. Da keinerlei Geräte benötigt werden, ist die Dehnung flexibel einsetzbar – sei es im Aufwärmen, im Cool-down oder in speziellen Mobilitätseinheiten. Bei regelmäßiger Anwendung unterstützt die Shinbox-Dehnung eine bessere funktionelle Beweglichkeit, beugt Überlastungen vor und trägt zur allgemeinen Leistungsfähigkeit und Gelenkgesundheit bei."
]

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

App\Twig\Components\App\PageSharer {#12246
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70cdbc74-shinbox-stretch"
  +title: "Shinbox Stretch"
  +description: "Die Shinbox-Dehnung in Innenrotation ist eine effektive Mobilisationsübung, die speziell zur Verbesserung der Hüftflexibilität und der allgemeinen Bewegungsqualität des Unterkörpers entwickelt wurde. Durch die besondere 90/90-Position der Beine werden die Hüften gleichzeitig in Innen- und Außenrotation gebracht, was diese Übung zu einem wertvollen Bestandteil in Training, Rehabilitation und Prävention macht. Sie eignet sich sowohl für Sportler als auch für Personen, die ihre Beweglichkeit im Alltag verbessern möchten. Die Shinbox-Position unterstützt ein gesundes Becken- und Körperalignment, wodurch Haltungsprobleme reduziert und die Bewegungsfreiheit der Hüfte gesteigert werden. Besonders für Menschen mit sitzender Tätigkeit kann diese Übung helfen, Steifheit und Bewegungseinschränkungen entgegenzuwirken. Sie lässt sich einfach anpassen: Anfänger können die Hände zur Stabilisierung einsetzen, während Fortgeschrittene die Intensität durch ein leichtes Vorbeugen verstärken können. Da keinerlei Geräte benötigt werden, ist die Dehnung flexibel einsetzbar – sei es im Aufwärmen, im Cool-down oder in speziellen Mobilitätseinheiten. Bei regelmäßiger Anwendung unterstützt die Shinbox-Dehnung eine bessere funktionelle Beweglichkeit, beugt Überlastungen vor und trägt zur allgemeinen Leistungsfähigkeit und Gelenkgesundheit bei."
  +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 {#12254
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#12276
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#12300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#12323
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#12346
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#12369
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#12392
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#12415
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7768 …}
  +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 {#12462
  +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 {#12517
  +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"
]