Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7599
  -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 {#7646
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#7657
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7708
  -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 {#7723
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#7773
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#7801
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#7817
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#7841
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#7865
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#7889
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#7913
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#7937
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#7961
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#7985
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8258
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8245
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8336
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8337 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8335 …}
}

[
  "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 {#8488
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8553
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8604
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8714
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8748
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8764
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8788
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8812
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8836
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8860
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8884
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8908
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8932
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8956
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#8980
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9025
  +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 {#9015
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8656
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4572
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Couch Stretch mit Vor- und Zurückwippen"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9108
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Dehnung"
      "url" => "/de/ubungen/gruppe/114-dehnung"
    ]
    [
      "label" => "Couch Stretch mit Vor- und Zurückwippen"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4572
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Couch Stretch mit Vor- und Zurückwippen"
        "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 {#9138
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#9160
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#9183
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9226
  +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 {#4503
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4505 …}
    #credits: Doctrine\ORM\PersistentCollection {#4507 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=OjA4fZruiew"
    #id: 680
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4554 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450636 {#4541
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450636 {#4493
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "OjA4fZruiew"
  }
  "title" => "Dynamischer Couch Stretch"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9313
  +media: App\Entity\Media\MediaVideo {#4503
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4505 …}
    #credits: Doctrine\ORM\PersistentCollection {#4507 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=OjA4fZruiew"
    #id: 680
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4554 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450636 {#4541
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450636 {#4493
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "OjA4fZruiew"
  }
  +title: "Dynamischer Couch Stretch"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#152 …}
}

[
  "name" => "favorites"
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

[
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

App\Twig\Components\Media\Icon {#9329
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#9362
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9386
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70cdadc4-dynamischer-couch-stretch?alias=14874"
  +title: "Couch Stretch mit Vor- und Zurückwippen - Übung - FitMetrics"
  +description: "Der dynamische Couch Stretch ist eine effektive Mobilisationsübung, die darauf abzielt, die Beweglichkeit im Hüftbereich zu verbessern und gleichzeitig die allgemeine Flexibilität zu fördern. Im Gegensatz zur statischen Variante wird hier eine sanfte Wippbewegung integriert, die abwechselnd Spannung und Entlastung erzeugt. Diese Dynamik unterstützt die Durchblutung, bereitet den Körper optimal auf körperliche Aktivität vor und kann Spannungen aus sitzenden Tätigkeiten oder intensiven Trainingseinheiten reduzieren. Da keine Geräte benötigt werden, lässt sich die Übung einfach in jedes Trainingsprogramm einbauen – sei es als Aufwärmübung, Teil einer Mobilitätsroutine oder in der Regeneration. Der dynamische Couch Stretch ist sowohl für Einsteiger als auch für fortgeschrittene Sportler geeignet und bietet eine vielseitige Möglichkeit, die Bewegungsqualität zu verbessern. Regelmäßiges Ausführen dieser Übung trägt dazu bei, Steifheit zu verringern, die Bewegungsfreiheit zu optimieren und die Leistungsfähigkeit bei sportlichen Aktivitäten zu steigern. Dank ihrer einfachen Ausführung und hohen Wirksamkeit ist sie in unterschiedlichen Disziplinen wie Fitness, CrossFit oder Yoga weit verbreitet und gilt als bewährte Methode zur Förderung einer gesunden Körperhaltung und funktionellen Beweglichkeit im Alltag."
  +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 {#9416
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
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App\Twig\Components\Media\Icon {#9444
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App\Twig\Components\Media\Icon {#9469
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
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App\Twig\Components\Media\Icon {#9492
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App\Twig\Components\Media\Icon {#9515
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
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}

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App\Twig\Components\Media\Icon {#9538
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
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App\Twig\Components\Media\Icon {#9561
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App\Twig\Components\Media\Icon {#9584
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App\Twig\Components\Media\Icon {#9615
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
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[
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              "content" => "Beginnen Sie in einer halbknienden Position mit dem hinteren Fuß an einer Wand."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stellen Sie den vorderen Fuß fest auf den Boden, das Knie in einem 90-Grad-Winkel."
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              "meta" => []
            ]
            [
              "content" => "Wippen Sie die Hüften langsam nach vorne, um die Dehnung im hinteren Bein zu verstärken."
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              "meta" => []
            ]
            [
              "content" => "Kehren Sie leicht zurück, um die Spannung zu lösen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Vor- und Zurückbewegung kontrolliert mehrmals."
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            ]
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        ]
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              "content" => "Halten Sie den Oberkörper aufrecht und vermeiden Sie ein Hohlkreuz."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie die Körpermitte an, um das Becken zu stabilisieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewegen Sie sich langsam und vermeiden Sie federnde Bewegungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Sichern Sie Ihr Gleichgewicht, indem Sie den vorderen Fuß fest am Boden halten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie leicht zurückgehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie nach vorne wippen, um die Dehnung zu vertiefen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Behalten Sie einen gleichmäßigen Atemrhythmus, um die Muskulatur zu entspannen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9664
  +title: null
  +data: [
    "time" => 1756875488
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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              "content" => "Beginnen Sie in einer halbknienden Position mit dem hinteren Fuß an einer Wand."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stellen Sie den vorderen Fuß fest auf den Boden, das Knie in einem 90-Grad-Winkel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wippen Sie die Hüften langsam nach vorne, um die Dehnung im hinteren Bein zu verstärken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehren Sie leicht zurück, um die Spannung zu lösen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Vor- und Zurückbewegung kontrolliert mehrmals."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper aufrecht und vermeiden Sie ein Hohlkreuz."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie die Körpermitte an, um das Becken zu stabilisieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewegen Sie sich langsam und vermeiden Sie federnde Bewegungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Sichern Sie Ihr Gleichgewicht, indem Sie den vorderen Fuß fest am Boden halten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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              "content" => "Atmen Sie ein, wenn Sie leicht zurückgehen."
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              "content" => "Atmen Sie langsam aus, während Sie nach vorne wippen, um die Dehnung zu vertiefen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Behalten Sie einen gleichmäßigen Atemrhythmus, um die Muskulatur zu entspannen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1756875488
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    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden bei akuten Knieschmerzen oder Verletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei starkem Hüftimpingement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vorsicht bei Personen mit übermäßiger Lendenwirbelsäulen-Hyperlordose."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#9725
  +title: null
  +data: [
    "time" => 1756875488
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
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          "style" => "unordered"
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              "content" => "Vermeiden bei akuten Knieschmerzen oder Verletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei starkem Hüftimpingement."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vorsicht bei Personen mit übermäßiger Lendenwirbelsäulen-Hyperlordose."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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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 {#9712
  +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 {#6972
    -news: Doctrine\ORM\PersistentCollection {#6989 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6987 …}
    #id: 5727
    #createdAt: DateTimeImmutable @1756845504 {#6977
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756845504 {#7002
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
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    #updatedBy: App\Entity\User {#3695 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#9769
  +faq: App\Entity\Faq {#6972
    -news: Doctrine\ORM\PersistentCollection {#6989 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6987 …}
    #id: 5727
    #createdAt: DateTimeImmutable @1756845504 {#6977
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1756845504 {#7002
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
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[
  "question" => "Welche Muskeln werden beim dynamischen Couch Stretch gedehnt?"
  "answer" => "Der dynamische Couch Stretch dehnt vor allem den Quadrizeps und die Hüftbeuger, während gleichzeitig die Gesäßmuskulatur mobilisiert und die Hüftbeweglichkeit verbessert wird."
]

App\Twig\Components\Ui\RawFaqComponent {#9797
  +question: "Welche Muskeln werden beim dynamischen Couch Stretch gedehnt?"
  +answer: "Der dynamische Couch Stretch dehnt vor allem den Quadrizeps und die Hüftbeuger, während gleichzeitig die Gesäßmuskulatur mobilisiert und die Hüftbeweglichkeit verbessert wird."
}

[
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    -news: Doctrine\ORM\PersistentCollection {#6942 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6944 …}
    #id: 5728
    #createdAt: DateTimeImmutable @1756845504 {#6937
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756845504 {#6940
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
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]

App\Twig\Components\Ui\FaqComponent {#9828
  +faq: App\Entity\Faq {#6941
    -news: Doctrine\ORM\PersistentCollection {#6942 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6944 …}
    #id: 5728
    #createdAt: DateTimeImmutable @1756845504 {#6937
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    #updatedAt: DateTimeImmutable @1756845504 {#6940
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
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}

[
  "question" => "Welche Vorteile hat der dynamische Couch Stretch?"
  "answer" => "Zu den wichtigsten Vorteilen zählen eine verbesserte Hüftbeweglichkeit, weniger Spannung im Quadrizeps, eine aufrechtere Körperhaltung und eine optimale Vorbereitung auf Übungen wie Kniebeugen, Ausfallschritte oder Laufen."
]

App\Twig\Components\Ui\RawFaqComponent {#9873
  +question: "Welche Vorteile hat der dynamische Couch Stretch?"
  +answer: "Zu den wichtigsten Vorteilen zählen eine verbesserte Hüftbeweglichkeit, weniger Spannung im Quadrizeps, eine aufrechtere Körperhaltung und eine optimale Vorbereitung auf Übungen wie Kniebeugen, Ausfallschritte oder Laufen."
}

[
  "faq" => App\Entity\Faq {#6950
    -news: Doctrine\ORM\PersistentCollection {#6951 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6953 …}
    #id: 5729
    #createdAt: DateTimeImmutable @1756845504 {#6948
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756845504 {#6949
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6955 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9876
  +faq: App\Entity\Faq {#6950
    -news: Doctrine\ORM\PersistentCollection {#6951 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6953 …}
    #id: 5729
    #createdAt: DateTimeImmutable @1756845504 {#6948
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756845504 {#6949
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6955 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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}

[
  "question" => "Was ist der häufigste Fehler beim dynamischen Couch Stretch?"
  "answer" => "Der häufigste Fehler besteht darin, ins Hohlkreuz zu fallen, anstatt die Körpermitte zu aktivieren und das Becken neutral zu halten. Dadurch wird die Effektivität der Dehnung verringert und die Wirbelsäule unnötig belastet."
]

App\Twig\Components\Ui\RawFaqComponent {#9920
  +question: "Was ist der häufigste Fehler beim dynamischen Couch Stretch?"
  +answer: "Der häufigste Fehler besteht darin, ins Hohlkreuz zu fallen, anstatt die Körpermitte zu aktivieren und das Becken neutral zu halten. Dadurch wird die Effektivität der Dehnung verringert und die Wirbelsäule unnötig belastet."
}

[
  "faq" => App\Entity\Faq {#6959
    -news: Doctrine\ORM\PersistentCollection {#6960 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6962 …}
    #id: 5730
    #createdAt: DateTimeImmutable @1756845504 {#6957
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756845504 {#6958
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6964 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9923
  +faq: App\Entity\Faq {#6959
    -news: Doctrine\ORM\PersistentCollection {#6960 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6962 …}
    #id: 5730
    #createdAt: DateTimeImmutable @1756845504 {#6957
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756845504 {#6958
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6964 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der dynamische Couch Stretch knieschonend?"
  "answer" => "Ja, bei korrekter Ausführung ist er in der Regel sicher. Personen mit akuten Knieschmerzen oder Verletzungen sollten ihn jedoch vermeiden oder zusätzlich eine weiche Unterlage unter dem Knie verwenden."
]

App\Twig\Components\Ui\RawFaqComponent {#9967
  +question: "Ist der dynamische Couch Stretch knieschonend?"
  +answer: "Ja, bei korrekter Ausführung ist er in der Regel sicher. Personen mit akuten Knieschmerzen oder Verletzungen sollten ihn jedoch vermeiden oder zusätzlich eine weiche Unterlage unter dem Knie verwenden."
}

[
  "faq" => App\Entity\Faq {#7012
    -news: Doctrine\ORM\PersistentCollection {#7013 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7015 …}
    #id: 5731
    #createdAt: DateTimeImmutable @1756845504 {#7010
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756845504 {#7011
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7017 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9970
  +faq: App\Entity\Faq {#7012
    -news: Doctrine\ORM\PersistentCollection {#7013 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7015 …}
    #id: 5731
    #createdAt: DateTimeImmutable @1756845504 {#7010
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756845504 {#7011
      date: 2025-09-02 22:38:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#7017 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Worin unterscheidet sich der dynamische Couch Stretch von der statischen Variante?"
  "answer" => "Im Gegensatz zur statischen Variante beinhaltet der dynamische Couch Stretch eine kontrollierte Wippbewegung, die ihn ideal für Aufwärmübungen und eine progressive Verbesserung der Beweglichkeit macht."
]

App\Twig\Components\Ui\RawFaqComponent {#10014
  +question: "Worin unterscheidet sich der dynamische Couch Stretch von der statischen Variante?"
  +answer: "Im Gegensatz zur statischen Variante beinhaltet der dynamische Couch Stretch eine kontrollierte Wippbewegung, die ihn ideal für Aufwärmübungen und eine progressive Verbesserung der Beweglichkeit macht."
}

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

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9942
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10025 …}
  +primaryMuscles: [
    2
  ]
  +secondaryMuscles: [
    6
    7
    33
    37
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#10023 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10024 …}
}

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

App\Twig\Components\Ui\Badge {#10321
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11405
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11463
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11487
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11511
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#6434
  +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 {#11544
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11575
  +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 {#11615
  +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 {#11639
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11663
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11687
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11711
  +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 {#11735
  +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 {#11759
  +name: "Aufwärmen"
  +url: "/de/ubungen/kategorie/62-aufwarmen"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11783
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11807
  +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 {#11525
  +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 {#9651
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11851
  +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 {#11900
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70cdadc4?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 {#11936
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70cdadc4?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 {#11974
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12007
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Dynamischer Couch Stretch"
  "description" => "Der dynamische Couch Stretch ist eine effektive Mobilisationsübung, die darauf abzielt, die Beweglichkeit im Hüftbereich zu verbessern und gleichzeitig die allgemeine Flexibilität zu fördern. Im Gegensatz zur statischen Variante wird hier eine sanfte Wippbewegung integriert, die abwechselnd Spannung und Entlastung erzeugt. Diese Dynamik unterstützt die Durchblutung, bereitet den Körper optimal auf körperliche Aktivität vor und kann Spannungen aus sitzenden Tätigkeiten oder intensiven Trainingseinheiten reduzieren. Da keine Geräte benötigt werden, lässt sich die Übung einfach in jedes Trainingsprogramm einbauen – sei es als Aufwärmübung, Teil einer Mobilitätsroutine oder in der Regeneration. Der dynamische Couch Stretch ist sowohl für Einsteiger als auch für fortgeschrittene Sportler geeignet und bietet eine vielseitige Möglichkeit, die Bewegungsqualität zu verbessern. Regelmäßiges Ausführen dieser Übung trägt dazu bei, Steifheit zu verringern, die Bewegungsfreiheit zu optimieren und die Leistungsfähigkeit bei sportlichen Aktivitäten zu steigern. Dank ihrer einfachen Ausführung und hohen Wirksamkeit ist sie in unterschiedlichen Disziplinen wie Fitness, CrossFit oder Yoga weit verbreitet und gilt als bewährte Methode zur Förderung einer gesunden Körperhaltung und funktionellen Beweglichkeit im Alltag."
]

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

App\Twig\Components\App\PageSharer {#12047
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70cdadc4-dynamischer-couch-stretch?alias=14874"
  +title: "Dynamischer Couch Stretch"
  +description: "Der dynamische Couch Stretch ist eine effektive Mobilisationsübung, die darauf abzielt, die Beweglichkeit im Hüftbereich zu verbessern und gleichzeitig die allgemeine Flexibilität zu fördern. Im Gegensatz zur statischen Variante wird hier eine sanfte Wippbewegung integriert, die abwechselnd Spannung und Entlastung erzeugt. Diese Dynamik unterstützt die Durchblutung, bereitet den Körper optimal auf körperliche Aktivität vor und kann Spannungen aus sitzenden Tätigkeiten oder intensiven Trainingseinheiten reduzieren. Da keine Geräte benötigt werden, lässt sich die Übung einfach in jedes Trainingsprogramm einbauen – sei es als Aufwärmübung, Teil einer Mobilitätsroutine oder in der Regeneration. Der dynamische Couch Stretch ist sowohl für Einsteiger als auch für fortgeschrittene Sportler geeignet und bietet eine vielseitige Möglichkeit, die Bewegungsqualität zu verbessern. Regelmäßiges Ausführen dieser Übung trägt dazu bei, Steifheit zu verringern, die Bewegungsfreiheit zu optimieren und die Leistungsfähigkeit bei sportlichen Aktivitäten zu steigern. Dank ihrer einfachen Ausführung und hohen Wirksamkeit ist sie in unterschiedlichen Disziplinen wie Fitness, CrossFit oder Yoga weit verbreitet und gilt als bewährte Methode zur Förderung einer gesunden Körperhaltung und funktionellen Beweglichkeit im Alltag."
  +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 {#12055
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12077
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12101
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12124
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12147
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12170
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12193
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12216
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12263
  +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 {#12318
  +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 {#12310
  -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 {#12352
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12384
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +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 {#12453
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7649 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}