Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7242
  -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 {#7289
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7351
  -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 {#7366
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7416
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7444
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7484
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7508
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7532
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7556
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7580
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7604
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7628
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8001
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7956
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8086
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8087 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8085 …}
}

[
  "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 {#8238
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8273
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8303
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8335
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8354
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8464
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8498
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8514
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8538
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8586
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8610
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8634
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8682
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8706
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8730
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8775
  +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 {#8765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8406
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4535
    -items: [
      [
        "label" => "menu.home"
        "url" => "/it/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/it/esercizi"
      ]
      [
        "label" => "Plank"
        "url" => "/it/esercizi/gruppo/45-plank"
      ]
      [
        "label" => "Plank zavorrato"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8858
  +items: [
    [
      "label" => "menu.home"
      "url" => "/it/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/it/esercizi"
    ]
    [
      "label" => "Plank"
      "url" => "/it/esercizi/gruppo/45-plank"
    ]
    [
      "label" => "Plank zavorrato"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4535
    -items: [
      [
        "label" => "menu.home"
        "url" => "/it/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/it/esercizi"
      ]
      [
        "label" => "Plank"
        "url" => "/it/esercizi/gruppo/45-plank"
      ]
      [
        "label" => "Plank zavorrato"
        "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 {#8888
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8910
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8933
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8976
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4466
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4468 …}
    #credits: Doctrine\ORM\PersistentCollection {#4470 …}
    -source: "youtube"
    -zone: "how_to"
    -urlExternal: null
    #id: 2600
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4517 …}
    #newTranslations: Doctrine\Common\Collections\ArrayCollection {#9049 …}
    #currentLocale: "it"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1751508029 {#4504
      date: 2025-07-03 04:00:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625447 {#4456
      date: 2025-07-04 12:37:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 6
    -endTime: null
    -youtubeId: "H88Ip-MUWn0"
  }
  "title" => "Comment faire : plank weighted"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9055
  +media: App\Entity\Media\MediaVideo {#4466
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4468 …}
    #credits: Doctrine\ORM\PersistentCollection {#4470 …}
    -source: "youtube"
    -zone: "how_to"
    -urlExternal: null
    #id: 2600
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4517 …}
    #newTranslations: Doctrine\Common\Collections\ArrayCollection {#9049 …}
    #currentLocale: "it"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1751508029 {#4504
      date: 2025-07-03 04:00:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625447 {#4456
      date: 2025-07-04 12:37:27.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 6
    -endTime: null
    -youtubeId: "H88Ip-MUWn0"
  }
  +title: "Comment faire : plank weighted"
  +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 {#9086
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9119
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9143
  +shareUrl: "https://test.fitmetrics.ch/it/esercizi/68655d21a0252-plank-zavorrato"
  +title: "Plank zavorrato - Esercizio - FitMetrics"
  +description: "Il plank zavorrato è un esercizio efficace per il rinforzo del core che aumenta la difficoltà della plank standard grazie all’aggiunta di un carico esterno. Posizionando un disco sulla parte alta della schiena mentre si mantiene la posizione di plank sugli avambracci, si migliora la stabilità del core, la forza e la resistenza muscolare. È particolarmente utile per gli atleti che desiderano incrementare la capacità di stabilizzazione durante i sollevamenti composti e l’allenamento funzionale. Il plank zavorrato non coinvolge solo i muscoli addominali, ma recluta anche spalle, tricipiti e zona lombare per mantenere una postura solida e rigida. Questo esercizio contribuisce a migliorare la postura, ridurre il rischio di infortuni alla schiena e sviluppare la resistenza del core necessaria per l’allenamento di forza avanzato e le abilità di calisthenics. È indicato per praticanti di livello intermedio che hanno già padroneggiato la plank standard e vogliono progredire verso un lavoro di condizionamento del core più intenso."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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App\Twig\Components\Media\Icon {#9173
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
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App\Twig\Components\Media\Icon {#9201
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App\Twig\Components\Media\Icon {#9226
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
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}

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App\Twig\Components\Media\Icon {#9249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
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}

[
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]

App\Twig\Components\Media\Icon {#9272
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#9295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#9318
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "whatsapp"
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}

[
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]

App\Twig\Components\Media\Icon {#9341
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
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]

App\Twig\Components\Media\Icon {#9372
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "program"
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  +symbolDefsName: null
}

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    "time" => 1751628457
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        "data" => [
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          "items" => [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Chiedi a un partner di posizionare con cura un disco sul tuo parte alta della schiena, centrato per l’equilibrio."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mantieni i gomiti sotto le spalle, il core contratto e il corpo in linea retta dalla testa ai talloni."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mantieni la posizione per la durata stabilita senza far cadere o sollevare i fianchi."
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              "meta" => []
            ]
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        "type" => "header"
        "data" => [
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          "text" => "Consigli tecnici"
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      ]
      [
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        "data" => [
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          "items" => [
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              "content" => "Attiva i glutei e i quadricipiti per stabilizzare il plank."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mantieni il collo neutro guardando leggermente avanti verso il pavimento."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Assicurati che il peso sia distribuito uniformemente su entrambi gli avambracci."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Consigli sulla respirazione"
        ]
      ]
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        "data" => [
          "style" => "unordered"
          "items" => [
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              "content" => "Respira in modo regolare e profondo durante tutta la tenuta."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Evita di trattenere il respiro; espira in modo controllato per mantenere l’attivazione del core."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#9421
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    "time" => 1751628457
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        "type" => "header"
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              "content" => "Posiziona un tappetino da yoga a terra e assumi la posizione di plank sugli avambracci."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Chiedi a un partner di posizionare con cura un disco sul tuo parte alta della schiena, centrato per l’equilibrio."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mantieni i gomiti sotto le spalle, il core contratto e il corpo in linea retta dalla testa ai talloni."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mantieni la posizione per la durata stabilita senza far cadere o sollevare i fianchi."
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            ]
          ]
          "meta" => []
        ]
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        "type" => "header"
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          "text" => "Consigli tecnici"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Attiva i glutei e i quadricipiti per stabilizzare il plank."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mantieni il collo neutro guardando leggermente avanti verso il pavimento."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Assicurati che il peso sia distribuito uniformemente su entrambi gli avambracci."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Consigli sulla respirazione"
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        "type" => "list"
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          "style" => "unordered"
          "items" => [
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              "content" => "Respira in modo regolare e profondo durante tutta la tenuta."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Evita di trattenere il respiro; espira in modo controllato per mantenere l’attivazione del core."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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    ]
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  +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 …}
}

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    "time" => 1751628457
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        "data" => [
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          "items" => [
            [
              "content" => "Dolore o infortunio lombare"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Impingement o instabilità della spalla"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Chirurgia addominale recente"
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              "meta" => []
            ]
          ]
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        ]
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App\Twig\Components\Ui\Editor\EditorRender {#9482
  +title: null
  +data: [
    "time" => 1751628457
    "version" => "2.31.0-rc.7"
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              "content" => "Impingement o instabilità della spalla"
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              "content" => "Chirurgia addominale recente"
              "items" => []
              "meta" => []
            ]
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        ]
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  +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 {#9469
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6658
    -news: Doctrine\ORM\PersistentCollection {#6675 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6673 …}
    #id: 3376
    #createdAt: DateTimeImmutable @1751625517 {#6663
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1751625517 {#6688
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
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    #updatedBy: App\Entity\User {#2753 …}
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]

App\Twig\Components\Ui\FaqComponent {#9526
  +faq: App\Entity\Faq {#6658
    -news: Doctrine\ORM\PersistentCollection {#6675 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6673 …}
    #id: 3376
    #createdAt: DateTimeImmutable @1751625517 {#6663
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625517 {#6688
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6625 …}
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    #currentLocale: "it"
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    -published: true
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}

[
  "question" => "Quanto tempo devo mantenere un plank zavorrato per ottenere i migliori risultati?"
  "answer" => "Per ottenere i migliori risultati, mantieni il plank zavorrato per 20-60 secondi a seconda della tua forza del core e dei tuoi obiettivi di allenamento. Assicurati di mantenere una tecnica corretta per tutta la durata per massimizzare l’efficacia ed evitare infortuni."
]

App\Twig\Components\Ui\RawFaqComponent {#9554
  +question: "Quanto tempo devo mantenere un plank zavorrato per ottenere i migliori risultati?"
  +answer: "Per ottenere i migliori risultati, mantieni il plank zavorrato per 20-60 secondi a seconda della tua forza del core e dei tuoi obiettivi di allenamento. Assicurati di mantenere una tecnica corretta per tutta la durata per massimizzare l’efficacia ed evitare infortuni."
}

[
  "faq" => App\Entity\Faq {#6627
    -news: Doctrine\ORM\PersistentCollection {#6628 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6630 …}
    #id: 3377
    #createdAt: DateTimeImmutable @1751625517 {#6623
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625517 {#6626
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#9585
  +faq: App\Entity\Faq {#6627
    -news: Doctrine\ORM\PersistentCollection {#6628 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6630 …}
    #id: 3377
    #createdAt: DateTimeImmutable @1751625517 {#6623
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625517 {#6626
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6632 …}
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    #currentLocale: "it"
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    -published: true
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}

[
  "question" => "Il plank zavorrato è migliore della plank normale per rinforzare il core?"
  "answer" => "Sì, il plank zavorrato è più efficace della plank normale per rinforzare il core, poiché l’aggiunta di resistenza costringe i muscoli addominali a lavorare di più per stabilizzare il corpo durante la tenuta."
]

App\Twig\Components\Ui\RawFaqComponent {#9630
  +question: "Il plank zavorrato è migliore della plank normale per rinforzare il core?"
  +answer: "Sì, il plank zavorrato è più efficace della plank normale per rinforzare il core, poiché l’aggiunta di resistenza costringe i muscoli addominali a lavorare di più per stabilizzare il corpo durante la tenuta."
}

[
  "faq" => App\Entity\Faq {#6636
    -news: Doctrine\ORM\PersistentCollection {#6637 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6639 …}
    #id: 3378
    #createdAt: DateTimeImmutable @1751625517 {#6634
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625517 {#6635
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6641 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9633
  +faq: App\Entity\Faq {#6636
    -news: Doctrine\ORM\PersistentCollection {#6637 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6639 …}
    #id: 3378
    #createdAt: DateTimeImmutable @1751625517 {#6634
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751625517 {#6635
      date: 2025-07-04 12:38:37.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6641 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Posso eseguire il plank zavorrato senza un partner che posizioni il disco?"
  "answer" => "È più sicuro avere un partner che posizioni e rimuova il disco per evitare tensioni o infortuni alla schiena, ma se hai esperienza e utilizzi un peso leggero o moderato, puoi posizionarlo con cautela da solo mentre sei disteso."
]

App\Twig\Components\Ui\RawFaqComponent {#9677
  +question: "Posso eseguire il plank zavorrato senza un partner che posizioni il disco?"
  +answer: "È più sicuro avere un partner che posizioni e rimuova il disco per evitare tensioni o infortuni alla schiena, ma se hai esperienza e utilizzi un peso leggero o moderato, puoi posizionarlo con cautela da solo mentre sei disteso."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    5
    10
    15
    28
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9605
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9688 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    5
    10
    15
    28
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9686 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9687 …}
}

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

App\Twig\Components\Ui\Badge {#11025
  +name: "Addominali"
  +url: "/it/esercizi/muscolo/6-addominali"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lombare"
  "url" => "/it/esercizi/muscolo/5-lombare"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11077
  +name: "Lombare"
  +url: "/it/esercizi/muscolo/5-lombare"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Tricipiti"
  "url" => "/it/esercizi/muscolo/10-tricipiti"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11101
  +name: "Tricipiti"
  +url: "/it/esercizi/muscolo/10-tricipiti"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11125
  +name: "Addominali obliqui"
  +url: "/it/esercizi/muscolo/15-addominali-obliqui"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Spalle"
  "url" => "/it/esercizi/muscolo/28-spalle"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11149
  +name: "Spalle"
  +url: "/it/esercizi/muscolo/28-spalle"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10997
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#11182
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Disco peso"
  "url" => "/it/esercizi/attrezzature/3-disco-peso"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11227
  +name: "Disco peso"
  +url: "/it/esercizi/attrezzature/3-disco-peso"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11254
  +name: "Telo di base"
  +url: "/it/esercizi/attrezzature/17-telo-di-base"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11278
  +name: "Callisthenics"
  +url: "/it/esercizi/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11302
  +name: "Fitness"
  +url: "/it/esercizi/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11326
  +name: "Crossfit"
  +url: "/it/esercizi/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11350
  +name: "Rinforzo"
  +url: "/it/esercizi/categoria/61-rinforzo"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11374
  +name: "Core"
  +url: "/it/esercizi/categoria/74-core"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11398
  +name: "Isometria"
  +url: "/it/esercizi/categoria/76-isometria"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Allenamento funzionale"
  "url" => "/it/esercizi/categoria/77-allenamento-funzionale"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11422
  +name: "Allenamento funzionale"
  +url: "/it/esercizi/categoria/77-allenamento-funzionale"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11163
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9408
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11474
  +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 {#11514
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/it/widgets/exercise/preview-68655d21a0252?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 {#11550
  +route: "https://test.fitmetrics.ch/it/widgets/exercise/preview-68655d21a0252?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 {#11588
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11621
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Plank zavorrato"
  "description" => "Il plank zavorrato è un esercizio efficace per il rinforzo del core che aumenta la difficoltà della plank standard grazie all’aggiunta di un carico esterno. Posizionando un disco sulla parte alta della schiena mentre si mantiene la posizione di plank sugli avambracci, si migliora la stabilità del core, la forza e la resistenza muscolare. È particolarmente utile per gli atleti che desiderano incrementare la capacità di stabilizzazione durante i sollevamenti composti e l’allenamento funzionale. Il plank zavorrato non coinvolge solo i muscoli addominali, ma recluta anche spalle, tricipiti e zona lombare per mantenere una postura solida e rigida. Questo esercizio contribuisce a migliorare la postura, ridurre il rischio di infortuni alla schiena e sviluppare la resistenza del core necessaria per l’allenamento di forza avanzato e le abilità di calisthenics. È indicato per praticanti di livello intermedio che hanno già padroneggiato la plank standard e vogliono progredire verso un lavoro di condizionamento del core più intenso."
]

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

App\Twig\Components\App\PageSharer {#11661
  +shareUrl: "https://test.fitmetrics.ch/it/esercizi/68655d21a0252-plank-zavorrato"
  +title: "Plank zavorrato"
  +description: "Il plank zavorrato è un esercizio efficace per il rinforzo del core che aumenta la difficoltà della plank standard grazie all’aggiunta di un carico esterno. Posizionando un disco sulla parte alta della schiena mentre si mantiene la posizione di plank sugli avambracci, si migliora la stabilità del core, la forza e la resistenza muscolare. È particolarmente utile per gli atleti che desiderano incrementare la capacità di stabilizzazione durante i sollevamenti composti e l’allenamento funzionale. Il plank zavorrato non coinvolge solo i muscoli addominali, ma recluta anche spalle, tricipiti e zona lombare per mantenere una postura solida e rigida. Questo esercizio contribuisce a migliorare la postura, ridurre il rischio di infortuni alla schiena e sviluppare la resistenza del core necessaria per l’allenamento di forza avanzato e le abilità di calisthenics. È indicato per praticanti di livello intermedio che hanno già padroneggiato la plank standard e vogliono progredire verso un lavoro di condizionamento del core più intenso."
  +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 {#11669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11691
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11738
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11761
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11784
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11807
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#11830
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Ad\AdHorizontalFluid {#11877
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11932
  +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 {#11924
  -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 {#5602
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#6426
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#7658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#8461
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#9944
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +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 {#10623
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#11263
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#11962
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#11985
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7292 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}