Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9524
  -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 {#9571
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#9582
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9633
  -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 {#9648
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#9698
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#9726
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#9742
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#9766
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#9790
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#9814
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#9838
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#9862
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#9886
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#9910
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10255
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10224
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#10317
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10318 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10316 …}
}

[
  "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 {#10469
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10504
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10534
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10566
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10695
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10729
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10745
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10769
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10793
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10817
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10841
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10865
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10889
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10913
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10937
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#10961
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#11006
  +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 {#10996
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10637
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4520
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Goblet-Seitenausfallschritt mit Puls"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11089
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Goblet-Seitenausfallschritt mit Puls"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4520
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Goblet-Seitenausfallschritt mit Puls"
        "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 {#11119
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#11141
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#11164
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11207
  +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 {#4451
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4453 …}
    #credits: Doctrine\ORM\PersistentCollection {#4455 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=DsG40vncSME"
    #id: 1413
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4502 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450647 {#4489
      date: 2024-11-12 23:30:47.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450647 {#4441
      date: 2024-11-12 23:30:47.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "DsG40vncSME"
  }
  "title" => "Kettlebell-Goblet-Ausfallschritt zur Seite mit Pulsbewegung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11294
  +media: App\Entity\Media\MediaVideo {#4451
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4453 …}
    #credits: Doctrine\ORM\PersistentCollection {#4455 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=DsG40vncSME"
    #id: 1413
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4502 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450647 {#4489
      date: 2024-11-12 23:30:47.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450647 {#4441
      date: 2024-11-12 23:30:47.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "DsG40vncSME"
  }
  +title: "Kettlebell-Goblet-Ausfallschritt zur Seite mit Pulsbewegung"
  +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 {#11310
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#11343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11367
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d7179f228-kettlebell-goblet-ausfallschritt-zur-seite-mit-pulsbewegung?alias=9866"
  +title: "Goblet-Seitenausfallschritt mit Puls - Übung - FitMetrics"
  +description: "Der Kettlebell-Goblet-Ausfallschritt zur Seite mit Pulsbewegung ist eine dynamische Übung zur Kräftigung des Unterkörpers. Durch die Kombination eines seitlichen Ausfallschritts mit kleinen Pulsbewegungen in der unteren Position erhöht sich die Zeit unter Spannung, was die Trainingsintensität steigert. Die Übung fördert die Kraftausdauer, Stabilität und Koordination der Bein- und Hüftmuskulatur. Gleichzeitig aktiviert die Goblet-Haltung die Rumpfmuskulatur und unterstützt eine aufrechte Körperhaltung. Diese Variante eignet sich besonders für sportlich fortgeschrittene Trainierende, die seitliche Kraft, Gleichgewicht und einseitige Belastungsfähigkeit verbessern möchten. Sie erfordert nur minimale Ausrüstung und lässt sich effektiv in funktionelle Workouts, Krafttrainingspläne oder Athletikprogramme integrieren. Der Bewegungsablauf bietet vielseitige Trainingsreize für ein gezieltes und effektives Unterkörpertraining."
  +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"
]

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

App\Twig\Components\Media\Icon {#11397
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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[
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]

App\Twig\Components\Media\Icon {#11425
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "reddit"
  +title: null
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}

[
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[
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]

App\Twig\Components\Media\Icon {#11450
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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[
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App\Twig\Components\Media\Icon {#11473
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
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}

[
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[
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]

App\Twig\Components\Media\Icon {#11496
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#11519
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#11542
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#11565
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#11596
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1752688703
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
        ]
      ]
      [
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        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Aufrecht stehen und eine Kettlebell mit beiden Händen vor der Brust in der Goblet-Position halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mit dem rechten Bein einen weiten Schritt zur Seite machen, das linke Bein bleibt gestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Die Hüfte absenken, indem das rechte Knie gebeugt und das Gesäß nach hinten geschoben wird."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Unten 2–3 kleine, kontrollierte Pulsbewegungen ausführen, in der tiefen Position bleiben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mit dem rechten Fuß vom Boden abdrücken und zur Ausgangsposition zurückkehren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Auf der anderen Seite wiederholen oder zunächst alle Wiederholungen auf einer Seite ausführen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Während des Ausfallschritts Brust aufrecht halten und Rücken gerade lassen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Darauf achten, dass das vordere Knie mit den Zehen ausgerichtet bleibt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Die Körpermitte während der gesamten Bewegung aktiv anspannen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Die Tiefe der Pulsbewegung kontrollieren, um die Muskelspannung zu halten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Beim Ausfallschritt und Absenken einatmen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Während der Pulsbewegungen und beim Zurückkehren ausatmen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11645
  +title: null
  +data: [
    "time" => 1752688703
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Aufrecht stehen und eine Kettlebell mit beiden Händen vor der Brust in der Goblet-Position halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mit dem rechten Bein einen weiten Schritt zur Seite machen, das linke Bein bleibt gestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Die Hüfte absenken, indem das rechte Knie gebeugt und das Gesäß nach hinten geschoben wird."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Unten 2–3 kleine, kontrollierte Pulsbewegungen ausführen, in der tiefen Position bleiben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mit dem rechten Fuß vom Boden abdrücken und zur Ausgangsposition zurückkehren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Auf der anderen Seite wiederholen oder zunächst alle Wiederholungen auf einer Seite ausführen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Während des Ausfallschritts Brust aufrecht halten und Rücken gerade lassen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Darauf achten, dass das vordere Knie mit den Zehen ausgerichtet bleibt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Die Körpermitte während der gesamten Bewegung aktiv anspannen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Die Tiefe der Pulsbewegung kontrollieren, um die Muskelspannung zu halten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Beim Ausfallschritt und Absenken einatmen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Während der Pulsbewegungen und beim Zurückkehren ausatmen."
              "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" => 1752688703
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht geeignet bei Instabilität im Kniegelenk oder akuten Knieverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei stark eingeschränkter Hüftbeweglichkeit."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mit Vorsicht anwenden bei bestehender Lendenwirbelproblematik oder Bandscheibenvorfällen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11706
  +title: null
  +data: [
    "time" => 1752688703
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht geeignet bei Instabilität im Kniegelenk oder akuten Knieverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei stark eingeschränkter Hüftbeweglichkeit."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mit Vorsicht anwenden bei bestehender Lendenwirbelproblematik oder Bandscheibenvorfällen."
              "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 {#11693
  +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 {#8941
    -news: Doctrine\ORM\PersistentCollection {#8958 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8956 …}
    #id: 4077
    #createdAt: DateTimeImmutable @1752649595 {#8946
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752649595 {#8971
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8908 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#11750
  +faq: App\Entity\Faq {#8941
    -news: Doctrine\ORM\PersistentCollection {#8958 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8956 …}
    #id: 4077
    #createdAt: DateTimeImmutable @1752649595 {#8946
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752649595 {#8971
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8908 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich beim Kettlebell-Goblet-Ausfallschritt zur Seite mit Pulsbewegung?"
  "answer" => "Diese Übung trainiert hauptsächlich Gesäßmuskulatur, Quadrizeps und Adduktoren, zusätzlich werden Rumpf, Gluteus medius und schräge Bauchmuskeln zur Stabilisation aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#11778
  +question: "Welche Muskeln trainiere ich beim Kettlebell-Goblet-Ausfallschritt zur Seite mit Pulsbewegung?"
  +answer: "Diese Übung trainiert hauptsächlich Gesäßmuskulatur, Quadrizeps und Adduktoren, zusätzlich werden Rumpf, Gluteus medius und schräge Bauchmuskeln zur Stabilisation aktiviert."
}

[
  "faq" => App\Entity\Faq {#8910
    -news: Doctrine\ORM\PersistentCollection {#8911 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8913 …}
    #id: 4078
    #createdAt: DateTimeImmutable @1752649595 {#8906
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752649595 {#8909
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8915 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11809
  +faq: App\Entity\Faq {#8910
    -news: Doctrine\ORM\PersistentCollection {#8911 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8913 …}
    #id: 4078
    #createdAt: DateTimeImmutable @1752649595 {#8906
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752649595 {#8909
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8915 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich statt einer Kettlebell auch eine Kurzhantel verwenden?"
  "answer" => "Ja, der Ausfallschritt zur Seite mit Pulsbewegung kann auch mit einer Kurzhantel in Goblet-Haltung ausgeführt werden, ohne dabei den Trainingsreiz zu verlieren."
]

App\Twig\Components\Ui\RawFaqComponent {#11854
  +question: "Kann ich statt einer Kettlebell auch eine Kurzhantel verwenden?"
  +answer: "Ja, der Ausfallschritt zur Seite mit Pulsbewegung kann auch mit einer Kurzhantel in Goblet-Haltung ausgeführt werden, ohne dabei den Trainingsreiz zu verlieren."
}

[
  "faq" => App\Entity\Faq {#8919
    -news: Doctrine\ORM\PersistentCollection {#8920 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8922 …}
    #id: 4079
    #createdAt: DateTimeImmutable @1752649595 {#8917
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752649595 {#8918
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8924 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11857
  +faq: App\Entity\Faq {#8919
    -news: Doctrine\ORM\PersistentCollection {#8920 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8922 …}
    #id: 4079
    #createdAt: DateTimeImmutable @1752649595 {#8917
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752649595 {#8918
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8924 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist diese Übung gut zur Aktivierung der Gesäßmuskulatur?"
  "answer" => "Ja, durch die seitliche Bewegung und die Pulswiederholungen wird vor allem der große und mittlere Gesäßmuskel intensiv beansprucht und aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#11901
  +question: "Ist diese Übung gut zur Aktivierung der Gesäßmuskulatur?"
  +answer: "Ja, durch die seitliche Bewegung und die Pulswiederholungen wird vor allem der große und mittlere Gesäßmuskel intensiv beansprucht und aktiviert."
}

[
  "faq" => App\Entity\Faq {#8928
    -news: Doctrine\ORM\PersistentCollection {#8929 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8931 …}
    #id: 4080
    #createdAt: DateTimeImmutable @1752649595 {#8926
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752649595 {#8927
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8933 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11904
  +faq: App\Entity\Faq {#8928
    -news: Doctrine\ORM\PersistentCollection {#8929 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8931 …}
    #id: 4080
    #createdAt: DateTimeImmutable @1752649595 {#8926
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752649595 {#8927
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8933 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist diese Übung bei Knieschmerzen geeignet?"
  "answer" => "Bei Knieschmerzen sollte die Übung nur nach Absprache mit einem Fachmann durchgeführt werden. Eine geringere Tiefe und das Weglassen der Pulsbewegung können die Belastung reduzieren."
]

App\Twig\Components\Ui\RawFaqComponent {#11948
  +question: "Ist diese Übung bei Knieschmerzen geeignet?"
  +answer: "Bei Knieschmerzen sollte die Übung nur nach Absprache mit einem Fachmann durchgeführt werden. Eine geringere Tiefe und das Weglassen der Pulsbewegung können die Belastung reduzieren."
}

[
  "faq" => App\Entity\Faq {#8981
    -news: Doctrine\ORM\PersistentCollection {#8982 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8984 …}
    #id: 4081
    #createdAt: DateTimeImmutable @1752649595 {#8979
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752649595 {#8980
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8986 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11951
  +faq: App\Entity\Faq {#8981
    -news: Doctrine\ORM\PersistentCollection {#8982 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8984 …}
    #id: 4081
    #createdAt: DateTimeImmutable @1752649595 {#8979
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752649595 {#8980
      date: 2025-07-16 09:06:35.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#8986 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie kann ich den Schwierigkeitsgrad dieser Übung erhöhen?"
  "answer" => "Eine höhere Belastung erreichen Sie durch mehr Pulswiederholungen, langsameres Tempo oder eine schwerere Kettlebell, um die Muskelbeanspruchung zu steigern."
]

App\Twig\Components\Ui\RawFaqComponent {#11995
  +question: "Wie kann ich den Schwierigkeitsgrad dieser Übung erhöhen?"
  +answer: "Eine höhere Belastung erreichen Sie durch mehr Pulswiederholungen, langsameres Tempo oder eine schwerere Kettlebell, um die Muskelbeanspruchung zu steigern."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
    4
  ]
  "secondaryMuscles" => [
    6
    15
    31
    33
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#11923
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12006 …}
  +primaryMuscles: [
    2
    3
    4
  ]
  +secondaryMuscles: [
    6
    15
    31
    33
  ]
  +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 {#12004 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12005 …}
}

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

App\Twig\Components\Ui\Badge {#13307
  +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 {#13359
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13383
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13407
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +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 {#13431
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13455
  +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 {#13479
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13217
  +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" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#13512
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#13543
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Hantel"
  "url" => "/de/ubungen/ausstattung/1-hantel"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13583
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bodybuilding"
  "url" => "/de/ubungen/sport/1-bodybuilding"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13607
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13631
  +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 {#13655
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13679
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13703
  +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 {#13493
  +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 {#11632
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#13747
  +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 {#13796
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7179f228?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 {#13832
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7179f228?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 {#13870
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#13903
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kettlebell-Goblet-Ausfallschritt zur Seite mit Pulsbewegung"
  "description" => "Der Kettlebell-Goblet-Ausfallschritt zur Seite mit Pulsbewegung ist eine dynamische Übung zur Kräftigung des Unterkörpers. Durch die Kombination eines seitlichen Ausfallschritts mit kleinen Pulsbewegungen in der unteren Position erhöht sich die Zeit unter Spannung, was die Trainingsintensität steigert. Die Übung fördert die Kraftausdauer, Stabilität und Koordination der Bein- und Hüftmuskulatur. Gleichzeitig aktiviert die Goblet-Haltung die Rumpfmuskulatur und unterstützt eine aufrechte Körperhaltung. Diese Variante eignet sich besonders für sportlich fortgeschrittene Trainierende, die seitliche Kraft, Gleichgewicht und einseitige Belastungsfähigkeit verbessern möchten. Sie erfordert nur minimale Ausrüstung und lässt sich effektiv in funktionelle Workouts, Krafttrainingspläne oder Athletikprogramme integrieren. Der Bewegungsablauf bietet vielseitige Trainingsreize für ein gezieltes und effektives Unterkörpertraining."
]

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

App\Twig\Components\App\PageSharer {#13943
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d7179f228-kettlebell-goblet-ausfallschritt-zur-seite-mit-pulsbewegung?alias=9866"
  +title: "Kettlebell-Goblet-Ausfallschritt zur Seite mit Pulsbewegung"
  +description: "Der Kettlebell-Goblet-Ausfallschritt zur Seite mit Pulsbewegung ist eine dynamische Übung zur Kräftigung des Unterkörpers. Durch die Kombination eines seitlichen Ausfallschritts mit kleinen Pulsbewegungen in der unteren Position erhöht sich die Zeit unter Spannung, was die Trainingsintensität steigert. Die Übung fördert die Kraftausdauer, Stabilität und Koordination der Bein- und Hüftmuskulatur. Gleichzeitig aktiviert die Goblet-Haltung die Rumpfmuskulatur und unterstützt eine aufrechte Körperhaltung. Diese Variante eignet sich besonders für sportlich fortgeschrittene Trainierende, die seitliche Kraft, Gleichgewicht und einseitige Belastungsfähigkeit verbessern möchten. Sie erfordert nur minimale Ausrüstung und lässt sich effektiv in funktionelle Workouts, Krafttrainingspläne oder Athletikprogramme integrieren. Der Bewegungsablauf bietet vielseitige Trainingsreize für ein gezieltes und effektives Unterkörpertraining."
  +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 {#13951
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#13973
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#13997
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#14020
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#14043
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#14066
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#14089
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#14112
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#14159
  +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 {#14214
  +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 {#14206
  -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 {#14248
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#14280
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#14303
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#14326
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +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 {#14349
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#14372
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9574 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}