Symfony Profiler

App\Twig\Components\Menu\MainMenu {#8060
  -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 {#8107
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8118
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8169
  -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 {#8184
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8234
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8262
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8278
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8302
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8326
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8350
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8374
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8398
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8422
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8446
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#8769
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8756
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8847
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8848 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8846 …}
}

[
  "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 {#8999
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9034
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9064
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9096
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9115
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9259
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9275
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9299
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9323
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9347
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9371
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9395
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9419
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9443
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9467
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9491
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9536
  +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 {#9526
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9167
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4480
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Quadrizepsdehnung"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9619
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Dehnung"
      "url" => "/de/ubungen/gruppe/114-dehnung"
    ]
    [
      "label" => "Quadrizepsdehnung"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4480
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Quadrizepsdehnung"
        "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 {#9649
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9671
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9694
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9737
  +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 {#4405
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4388 …}
    #file: Vich\UploaderBundle\Entity\File {#4393 …}
    #credits: Doctrine\ORM\PersistentCollection {#4396 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 322
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4463 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777212149 {#4471
      date: 2026-04-26 16:02:29.087764 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4417 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "thS0VTAr6-0"
  }
  "title" => "Quadrizepsdehnung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9809
  +media: App\Entity\Media\MediaVideo {#4405
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4388 …}
    #file: Vich\UploaderBundle\Entity\File {#4393 …}
    #credits: Doctrine\ORM\PersistentCollection {#4396 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 322
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4463 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777212149 {#4471
      date: 2026-04-26 16:02:29.087764 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4417 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "thS0VTAr6-0"
  }
  +title: "Quadrizepsdehnung"
  +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 {#9834
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9867
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9891
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656e43f08458d-quadrizepsdehnung?open-account-panel-popup=1"
  +title: "Quadrizepsdehnung - Übung - FitMetrics"
  +description: "Die Quadrizepsdehnung ist eine grundlegende Dehnübung zur Verbesserung der Beweglichkeit im unteren Körperbereich. Sie zielt darauf ab, die Muskulatur an der Vorderseite des Oberschenkels zu verlängern und so muskuläre Verspannungen zu lösen, die beispielsweise durch intensives Training oder langes Sitzen entstehen. Regelmäßiges Ausführen dieser Dehnung kann die Haltung verbessern, die Bewegungsfreiheit in Hüfte und Kniegelenk erhöhen und die Regeneration der Muskulatur unterstützen. Besonders in Aufwärm- und Cool-Down-Phasen findet diese Übung breite Anwendung. Die stehende Variante erfordert zusätzlich Koordination und Gleichgewicht, wodurch sie auch funktionelle Aspekte anspricht. Sie benötigt keinerlei Hilfsmittel und lässt sich problemlos in jedes Heim- oder Studiotraining integrieren. Egal ob Läufer, Radfahrer oder Büroangestellter – die Quadrizepsdehnung trägt maßgeblich zu einem besseren Körpergefühl und mehr Beweglichkeit im Alltag bei."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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

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

App\Twig\Components\Media\Icon {#9921
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9949
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9974
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#9997
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#10020
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#10043
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#10066
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#10089
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#10120
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1756756690348
    "blocks" => [
      [
        "id" => "zjiHYL9EcJ"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
          "level" => 2
        ]
      ]
      [
        "id" => "KsdbHgBwSP"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin und balancieren Sie auf einem Bein."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Beugen Sie das andere Knie und ziehen Sie die Ferse in Richtung Gesäß."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Fassen Sie den Knöchel mit der Hand auf derselben Seite."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halten Sie die Knie zusammen und schieben Sie das Becken leicht nach vorne."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halten Sie die Dehnung für die gewünschte Dauer und wechseln Sie dann die Seite."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "sKf7ec2bJM"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
          "level" => 2
        ]
      ]
      [
        "id" => "dOV8XgBfJC"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper aufrecht und vermeiden Sie ein Vor- oder Zurücklehnen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Spannen Sie die Bauchmuskulatur an, um das Gleichgewicht zu stabilisieren."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Achten Sie auf eine parallele Ausrichtung der Knie, um unnötige Belastung zu vermeiden."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "4uH-wn6qS-"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
        ]
      ]
      [
        "id" => "o-_DiPLPZq"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie mit der Dehnung beginnen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie die Dehnung vertiefen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atmen Sie während der gesamten Haltephase gleichmäßig weiter."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10169
  +title: null
  +data: [
    "time" => 1756756690348
    "blocks" => [
      [
        "id" => "zjiHYL9EcJ"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
          "level" => 2
        ]
      ]
      [
        "id" => "KsdbHgBwSP"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin und balancieren Sie auf einem Bein."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Beugen Sie das andere Knie und ziehen Sie die Ferse in Richtung Gesäß."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Fassen Sie den Knöchel mit der Hand auf derselben Seite."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halten Sie die Knie zusammen und schieben Sie das Becken leicht nach vorne."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halten Sie die Dehnung für die gewünschte Dauer und wechseln Sie dann die Seite."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "sKf7ec2bJM"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
          "level" => 2
        ]
      ]
      [
        "id" => "dOV8XgBfJC"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper aufrecht und vermeiden Sie ein Vor- oder Zurücklehnen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Spannen Sie die Bauchmuskulatur an, um das Gleichgewicht zu stabilisieren."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Achten Sie auf eine parallele Ausrichtung der Knie, um unnötige Belastung zu vermeiden."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "4uH-wn6qS-"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
        ]
      ]
      [
        "id" => "o-_DiPLPZq"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie mit der Dehnung beginnen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie die Dehnung vertiefen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atmen Sie während der gesamten Haltephase gleichmäßig weiter."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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" => 1756756690348
    "blocks" => [
      [
        "id" => "j_h__45a6r"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Knieverletzungen oder kürzliche Knieoperation"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Starke Schmerzen im unteren Rücken"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Hüftgelenksprobleme oder Hüftprothese"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10230
  +title: null
  +data: [
    "time" => 1756756690348
    "blocks" => [
      [
        "id" => "j_h__45a6r"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Knieverletzungen oder kürzliche Knieoperation"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Starke Schmerzen im unteren Rücken"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Hüftgelenksprobleme oder Hüftprothese"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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 {#10217
  +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 {#7448
    -news: Doctrine\ORM\PersistentCollection {#7465 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7463 …}
    #id: 930
    #createdAt: DateTimeImmutable @1747766292 {#7453
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747766292 {#7478
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7415 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10274
  +faq: App\Entity\Faq {#7448
    -news: Doctrine\ORM\PersistentCollection {#7465 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7463 …}
    #id: 930
    #createdAt: DateTimeImmutable @1747766292 {#7453
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747766292 {#7478
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7415 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich die Quadrizepsdehnung halten?"
  "answer" => "Halten Sie die Quadrizepsdehnung jeweils 20 bis 30 Sekunden pro Bein, um die Beweglichkeit effektiv zu fördern und die Muskulatur zu entspannen."
]

App\Twig\Components\Ui\RawFaqComponent {#10302
  +question: "Wie lange sollte ich die Quadrizepsdehnung halten?"
  +answer: "Halten Sie die Quadrizepsdehnung jeweils 20 bis 30 Sekunden pro Bein, um die Beweglichkeit effektiv zu fördern und die Muskulatur zu entspannen."
}

[
  "faq" => App\Entity\Faq {#7417
    -news: Doctrine\ORM\PersistentCollection {#7418 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7420 …}
    #id: 931
    #createdAt: DateTimeImmutable @1747766292 {#7413
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747766292 {#7416
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7422 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10333
  +faq: App\Entity\Faq {#7417
    -news: Doctrine\ORM\PersistentCollection {#7418 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7420 …}
    #id: 931
    #createdAt: DateTimeImmutable @1747766292 {#7413
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747766292 {#7416
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7422 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich die Quadrizepsdehnung täglich machen?"
  "answer" => "Ja, die Quadrizepsdehnung kann bedenkenlos täglich durchgeführt werden, um die Flexibilität zu erhalten und Muskelverspannungen zu reduzieren – besonders nach dem Training oder langem Sitzen."
]

App\Twig\Components\Ui\RawFaqComponent {#10378
  +question: "Kann ich die Quadrizepsdehnung täglich machen?"
  +answer: "Ja, die Quadrizepsdehnung kann bedenkenlos täglich durchgeführt werden, um die Flexibilität zu erhalten und Muskelverspannungen zu reduzieren – besonders nach dem Training oder langem Sitzen."
}

[
  "faq" => App\Entity\Faq {#7426
    -news: Doctrine\ORM\PersistentCollection {#7427 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7429 …}
    #id: 932
    #createdAt: DateTimeImmutable @1747766292 {#7424
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747766292 {#7425
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7431 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10381
  +faq: App\Entity\Faq {#7426
    -news: Doctrine\ORM\PersistentCollection {#7427 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7429 …}
    #id: 932
    #createdAt: DateTimeImmutable @1747766292 {#7424
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747766292 {#7425
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7431 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Warum verliere ich beim stehenden Quadrizepsdehnen das Gleichgewicht?"
  "answer" => "Ein Verlust des Gleichgewichts ist häufig auf eine schwache Rumpfstabilität oder mangelnde Konzentration zurückzuführen – spannen Sie die Bauchmuskeln an und fixieren Sie einen festen Punkt mit den Augen."
]

App\Twig\Components\Ui\RawFaqComponent {#10425
  +question: "Warum verliere ich beim stehenden Quadrizepsdehnen das Gleichgewicht?"
  +answer: "Ein Verlust des Gleichgewichts ist häufig auf eine schwache Rumpfstabilität oder mangelnde Konzentration zurückzuführen – spannen Sie die Bauchmuskeln an und fixieren Sie einen festen Punkt mit den Augen."
}

[
  "faq" => App\Entity\Faq {#7435
    -news: Doctrine\ORM\PersistentCollection {#7436 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7438 …}
    #id: 933
    #createdAt: DateTimeImmutable @1747766292 {#7433
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747766292 {#7434
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7440 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10428
  +faq: App\Entity\Faq {#7435
    -news: Doctrine\ORM\PersistentCollection {#7436 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7438 …}
    #id: 933
    #createdAt: DateTimeImmutable @1747766292 {#7433
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747766292 {#7434
      date: 2025-05-20 20:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7440 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft die Quadrizepsdehnung bei Knieschmerzen?"
  "answer" => "Die Quadrizepsdehnung kann helfen, Knieschmerzen zu lindern, indem sie die Spannung im Oberschenkel reduziert. Bei anhaltenden oder zunehmenden Beschwerden sollte jedoch ärztlicher Rat eingeholt werden."
]

App\Twig\Components\Ui\RawFaqComponent {#10472
  +question: "Hilft die Quadrizepsdehnung bei Knieschmerzen?"
  +answer: "Die Quadrizepsdehnung kann helfen, Knieschmerzen zu lindern, indem sie die Spannung im Oberschenkel reduziert. Bei anhaltenden oder zunehmenden Beschwerden sollte jedoch ärztlicher Rat eingeholt werden."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
  ]
  "secondaryMuscles" => [
    31
    33
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#10400
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10483 …}
  +primaryMuscles: [
    2
  ]
  +secondaryMuscles: [
    31
    33
  ]
  +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 {#10481 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10482 …}
}

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

App\Twig\Components\Ui\Badge {#11290
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11890
  +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 {#11914
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#7143
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#11947
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11978
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12018
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12042
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12066
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12090
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Dehnung"
  "url" => "/de/ubungen/kategorie/56-dehnung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12114
  +name: "Dehnung"
  +url: "/de/ubungen/kategorie/56-dehnung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12138
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12162
  +name: "Aufwärmen"
  +url: "/de/ubungen/kategorie/62-aufwarmen"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12186
  +name: "Regeneration und entspannung"
  +url: "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11928
  +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 {#10156
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#12239
  +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 {#12281
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-656e43f08458d?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 {#12317
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-656e43f08458d?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 {#12355
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12388
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Quadrizepsdehnung"
  "description" => "Die Quadrizepsdehnung ist eine grundlegende Dehnübung zur Verbesserung der Beweglichkeit im unteren Körperbereich. Sie zielt darauf ab, die Muskulatur an der Vorderseite des Oberschenkels zu verlängern und so muskuläre Verspannungen zu lösen, die beispielsweise durch intensives Training oder langes Sitzen entstehen. Regelmäßiges Ausführen dieser Dehnung kann die Haltung verbessern, die Bewegungsfreiheit in Hüfte und Kniegelenk erhöhen und die Regeneration der Muskulatur unterstützen. Besonders in Aufwärm- und Cool-Down-Phasen findet diese Übung breite Anwendung. Die stehende Variante erfordert zusätzlich Koordination und Gleichgewicht, wodurch sie auch funktionelle Aspekte anspricht. Sie benötigt keinerlei Hilfsmittel und lässt sich problemlos in jedes Heim- oder Studiotraining integrieren. Egal ob Läufer, Radfahrer oder Büroangestellter – die Quadrizepsdehnung trägt maßgeblich zu einem besseren Körpergefühl und mehr Beweglichkeit im Alltag bei."
]

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

App\Twig\Components\App\PageSharer {#12428
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656e43f08458d-quadrizepsdehnung?open-account-panel-popup=1"
  +title: "Quadrizepsdehnung"
  +description: "Die Quadrizepsdehnung ist eine grundlegende Dehnübung zur Verbesserung der Beweglichkeit im unteren Körperbereich. Sie zielt darauf ab, die Muskulatur an der Vorderseite des Oberschenkels zu verlängern und so muskuläre Verspannungen zu lösen, die beispielsweise durch intensives Training oder langes Sitzen entstehen. Regelmäßiges Ausführen dieser Dehnung kann die Haltung verbessern, die Bewegungsfreiheit in Hüfte und Kniegelenk erhöhen und die Regeneration der Muskulatur unterstützen. Besonders in Aufwärm- und Cool-Down-Phasen findet diese Übung breite Anwendung. Die stehende Variante erfordert zusätzlich Koordination und Gleichgewicht, wodurch sie auch funktionelle Aspekte anspricht. Sie benötigt keinerlei Hilfsmittel und lässt sich problemlos in jedes Heim- oder Studiotraining integrieren. Egal ob Läufer, Radfahrer oder Büroangestellter – die Quadrizepsdehnung trägt maßgeblich zu einem besseren Körpergefühl und mehr Beweglichkeit im Alltag bei."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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

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

App\Twig\Components\Media\Icon {#12436
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12458
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12482
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12505
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12528
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12551
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12574
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12597
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12644
  +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 {#12699
  +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 {#12691
  -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 {#12733
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12788
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12811
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12834
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12857
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12880
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12903
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +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 {#12926
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8110 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}