Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5861
  -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 {#5908
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#5919
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#5970
  -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 {#5985
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6035
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6063
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6079
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6103
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6127
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6151
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6175
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6199
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6223
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6247
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6536
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6491
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6621
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6622 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6620 …}
}

[
  "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 {#6773
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6808
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6838
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6870
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6889
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#6999
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7033
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7049
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7073
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7097
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7121
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7145
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7169
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7193
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7217
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7241
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7265
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7310
  +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 {#7300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#6941
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4557
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Pancake Stretch"
        "url" => "/de/ubungen/gruppe/270-pancake-stretch"
      ]
      [
        "label" => "Pancake-Dehnung mit Bandunterstützung"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7393
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Pancake Stretch"
      "url" => "/de/ubungen/gruppe/270-pancake-stretch"
    ]
    [
      "label" => "Pancake-Dehnung mit Bandunterstützung"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4557
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Pancake Stretch"
        "url" => "/de/ubungen/gruppe/270-pancake-stretch"
      ]
      [
        "label" => "Pancake-Dehnung mit Bandunterstützung"
        "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 {#7423
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7445
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7468
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7511
  +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 {#4488
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4490 …}
    #credits: Doctrine\ORM\PersistentCollection {#4492 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=FqwTaHLw9hg"
    #id: 777
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4539 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4526
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4478
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "FqwTaHLw9hg"
  }
  "title" => "Pancake-Dehnung mit Bandunterstützung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7598
  +media: App\Entity\Media\MediaVideo {#4488
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4490 …}
    #credits: Doctrine\ORM\PersistentCollection {#4492 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=FqwTaHLw9hg"
    #id: 777
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4539 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4526
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4478
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "FqwTaHLw9hg"
  }
  +title: "Pancake-Dehnung mit Bandunterstützung"
  +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 {#7614
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#7647
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7671
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70dae594-pancake-dehnung-mit-bandunterstutzung"
  +title: "Pancake-Dehnung mit Bandunterstützung - Übung - FitMetrics"
  +description: "Die Pancake-Dehnung mit Bandunterstützung ist eine gezielte Flexibilitätsübung, die die Beweglichkeit der Hüften, die Dehnfähigkeit der Adduktoren und die Ausrichtung der Wirbelsäule verbessert. Diese Dehnung wird häufig im Yoga, Calisthenics und funktionellen Training eingesetzt. Durch die Verwendung eines Widerstandsbandes, das vor dem Körper fixiert ist, wird die Vorwärtsbeugung in die Grätschposition sanft unterstützt. Dies reduziert die Belastung und ermöglicht ein tieferes Eintauchen in die Dehnung der hinteren Muskelkette. Die Unterstützung durch das Band macht die Übung zugänglicher und fördert gleichzeitig einen progressiven Mobilitätsgewinn. Die Übung ist ideal zur Verbesserung des Bewegungsausmaßes in Hüfte und unterem Rücken und besonders wirksam für Sportler, Tänzer oder Personen, die ihre Flexibilität zur Leistungssteigerung oder Verletzungsprävention erhöhen möchten. Darüber hinaus trägt sie zur Verbesserung der Körperhaltung bei und wirkt den negativen Effekten von langem Sitzen entgegen. Die Bewegung wird langsam ausgeführt und über einen Zeitraum gehalten, wodurch sie sich gut für Cooldowns, Mobilitätsroutinen oder gezielte Dehnungseinheiten eignet. Bei regelmäßiger Durchführung fördert sie mehr Kontrolle, Muskelverlängerung und eine freiere Bewegungsausführung."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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[
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]

App\Twig\Components\Media\Icon {#7701
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
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}

[
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]

App\Twig\Components\Media\Icon {#7729
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
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}

[
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]

App\Twig\Components\Media\Icon {#7754
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "twitter"
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}

[
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]

App\Twig\Components\Media\Icon {#7777
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
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}

[
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]

App\Twig\Components\Media\Icon {#7800
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#7823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#7846
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "whatsapp"
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}

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

App\Twig\Components\Media\Icon {#7869
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
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  +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 {#7900
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1753789050
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setze dich auf den Boden und öffne die Beine weit in eine Grätsche."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Befestige ein Widerstandsband an einem festen Ankerpunkt vor dir."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Enden des Bandes mit beiden Händen und halte deine Wirbelsäule aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne deine Körpermitte an und ziehe dich mithilfe des Bandes langsam nach vorne."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lehne dich in die Dehnung, bis du eine Spannung in den Innenseiten der Oberschenkel und im Rücken spürst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position für die gewünschte Dauer bei gleichmäßiger Atmung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte Knie und Zehen während der Dehnung nach oben gerichtet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide einen runden Rücken – achte auf eine neutrale Wirbelsäule."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktiviere deine Oberschenkel, um die Hüften aktiv zu öffnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nutze das Band zur Unterstützung, nicht zum Erzwingen der Bewegung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme tief ein, bevor du mit der Dehnung beginnst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme langsam aus, während du dich nach vorne beugst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme ruhig und gleichmäßig während der gesamten Haltezeit."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#7949
  +title: null
  +data: [
    "time" => 1753789050
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setze dich auf den Boden und öffne die Beine weit in eine Grätsche."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Befestige ein Widerstandsband an einem festen Ankerpunkt vor dir."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Enden des Bandes mit beiden Händen und halte deine Wirbelsäule aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne deine Körpermitte an und ziehe dich mithilfe des Bandes langsam nach vorne."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lehne dich in die Dehnung, bis du eine Spannung in den Innenseiten der Oberschenkel und im Rücken spürst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position für die gewünschte Dauer bei gleichmäßiger Atmung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte Knie und Zehen während der Dehnung nach oben gerichtet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide einen runden Rücken – achte auf eine neutrale Wirbelsäule."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktiviere deine Oberschenkel, um die Hüften aktiv zu öffnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nutze das Band zur Unterstützung, nicht zum Erzwingen der Bewegung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme tief ein, bevor du mit der Dehnung beginnst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme langsam aus, während du dich nach vorne beugst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme ruhig und gleichmäßig während der gesamten Haltezeit."
              "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" => 1753789050
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Rückenschmerzen oder Bandscheibenvorfall"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Zerrung oder Riss der Oberschenkelrückseite"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hüftimpingement oder Labrumriss"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ischias oder Symptome einer Nervenkompression"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8010
  +title: null
  +data: [
    "time" => 1753789050
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Rückenschmerzen oder Bandscheibenvorfall"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Zerrung oder Riss der Oberschenkelrückseite"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hüftimpingement oder Labrumriss"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ischias oder Symptome einer Nervenkompression"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#7997
  +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 {#5425
    -news: Doctrine\ORM\PersistentCollection {#5408 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5410 …}
    #id: 4710
    #createdAt: DateTimeImmutable @1753264744 {#5420
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5395
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5454 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#8054
  +faq: App\Entity\Faq {#5425
    -news: Doctrine\ORM\PersistentCollection {#5408 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5410 …}
    #id: 4710
    #createdAt: DateTimeImmutable @1753264744 {#5420
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5395
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5454 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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}

[
  "question" => "Welche Muskelgruppen werden bei der Pancake-Dehnung mit Band unterstützt?"
  "answer" => "Die Pancake-Dehnung mit Bandunterstützung zielt vor allem auf die Adduktoren und die Rückenmuskulatur ab und verbessert die Flexibilität in Hüften, Oberschenkelrückseite und unterem Rücken."
]

App\Twig\Components\Ui\RawFaqComponent {#8082
  +question: "Welche Muskelgruppen werden bei der Pancake-Dehnung mit Band unterstützt?"
  +answer: "Die Pancake-Dehnung mit Bandunterstützung zielt vor allem auf die Adduktoren und die Rückenmuskulatur ab und verbessert die Flexibilität in Hüften, Oberschenkelrückseite und unterem Rücken."
}

[
  "faq" => App\Entity\Faq {#5456
    -news: Doctrine\ORM\PersistentCollection {#5463 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5460 …}
    #id: 4711
    #createdAt: DateTimeImmutable @1753264744 {#5451
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5458
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5470 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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  }
]

App\Twig\Components\Ui\FaqComponent {#8113
  +faq: App\Entity\Faq {#5456
    -news: Doctrine\ORM\PersistentCollection {#5463 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5460 …}
    #id: 4711
    #createdAt: DateTimeImmutable @1753264744 {#5451
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5458
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5470 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die Pancake-Dehnung mit Band auch für Anfänger geeignet?"
  "answer" => "Ja, Anfänger können ein leichtes Widerstandsband verwenden und sich auf eine saubere Haltung konzentrieren, um die Flexibilität schrittweise zu verbessern."
]

App\Twig\Components\Ui\RawFaqComponent {#8158
  +question: "Ist die Pancake-Dehnung mit Band auch für Anfänger geeignet?"
  +answer: "Ja, Anfänger können ein leichtes Widerstandsband verwenden und sich auf eine saubere Haltung konzentrieren, um die Flexibilität schrittweise zu verbessern."
}

[
  "faq" => App\Entity\Faq {#5469
    -news: Doctrine\ORM\PersistentCollection {#5733 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5526 …}
    #id: 4712
    #createdAt: DateTimeImmutable @1753264744 {#5467
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5466
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5442 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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  }
]

App\Twig\Components\Ui\FaqComponent {#8161
  +faq: App\Entity\Faq {#5469
    -news: Doctrine\ORM\PersistentCollection {#5733 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5526 …}
    #id: 4712
    #createdAt: DateTimeImmutable @1753264744 {#5467
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5466
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5442 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich die Pancake-Dehnung mit Band halten?"
  "answer" => "Es wird empfohlen, die Dehnung 30 bis 90 Sekunden pro Durchgang zu halten – je nach Flexibilitätsniveau und Trainingsziel."
]

App\Twig\Components\Ui\RawFaqComponent {#8205
  +question: "Wie lange sollte ich die Pancake-Dehnung mit Band halten?"
  +answer: "Es wird empfohlen, die Dehnung 30 bis 90 Sekunden pro Durchgang zu halten – je nach Flexibilitätsniveau und Trainingsziel."
}

[
  "faq" => App\Entity\Faq {#5438
    -news: Doctrine\ORM\PersistentCollection {#5437 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5435 …}
    #id: 4713
    #createdAt: DateTimeImmutable @1753264744 {#5440
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5439
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5433 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8208
  +faq: App\Entity\Faq {#5438
    -news: Doctrine\ORM\PersistentCollection {#5437 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5435 …}
    #id: 4713
    #createdAt: DateTimeImmutable @1753264744 {#5440
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5439
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5433 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft die Pancake-Dehnung bei Verspannungen im unteren Rücken?"
  "answer" => "Ja, wenn sie mit neutraler Wirbelsäule und kontrollierter Atmung durchgeführt wird, kann sie helfen, Spannungen im unteren Rücken zu lösen."
]

App\Twig\Components\Ui\RawFaqComponent {#8252
  +question: "Hilft die Pancake-Dehnung bei Verspannungen im unteren Rücken?"
  +answer: "Ja, wenn sie mit neutraler Wirbelsäule und kontrollierter Atmung durchgeführt wird, kann sie helfen, Spannungen im unteren Rücken zu lösen."
}

[
  "faq" => App\Entity\Faq {#5385
    -news: Doctrine\ORM\PersistentCollection {#5384 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5382 …}
    #id: 4714
    #createdAt: DateTimeImmutable @1753264744 {#5387
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5386
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5380 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8255
  +faq: App\Entity\Faq {#5385
    -news: Doctrine\ORM\PersistentCollection {#5384 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5382 …}
    #id: 4714
    #createdAt: DateTimeImmutable @1753264744 {#5387
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753264744 {#5386
      date: 2025-07-23 11:59:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5380 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wann ist der beste Zeitpunkt für die Pancake-Dehnung mit Band?"
  "answer" => "Am besten führst du die Dehnung nach dem Training oder während einer gezielten Mobilitätseinheit durch, wenn der Körper aufgewärmt ist."
]

App\Twig\Components\Ui\RawFaqComponent {#8299
  +question: "Wann ist der beste Zeitpunkt für die Pancake-Dehnung mit Band?"
  +answer: "Am besten führst du die Dehnung nach dem Training oder während einer gezielten Mobilitätseinheit durch, wenn der Körper aufgewärmt ist."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    4
    12
  ]
  "secondaryMuscles" => [
    3
    5
    6
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8227
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8310 …}
  +primaryMuscles: [
    4
    12
  ]
  +secondaryMuscles: [
    3
    5
    6
  ]
  +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 {#8308 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8309 …}
}

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

App\Twig\Components\Ui\Badge {#9511
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Rückenmuskeln"
  "url" => "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9563
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gesäßmuskeln"
  "url" => "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9587
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lendenwirbelsäule"
  "url" => "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9611
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9635
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9499
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#9668
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#9699
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Elastische"
  "url" => "/de/ubungen/ausstattung/11-elastische"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9739
  +name: "Elastische"
  +url: "/de/ubungen/ausstattung/11-elastische"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9763
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9787
  +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 {#9811
  +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 {#9835
  +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 {#9859
  +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 {#9883
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Oberkörper"
  "url" => "/de/ubungen/kategorie/67-oberkorper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9907
  +name: "Oberkörper"
  +url: "/de/ubungen/kategorie/67-oberkorper"
  +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 {#9931
  +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 {#9955
  +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 {#9649
  +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 {#7936
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10010
  +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 {#10048
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70dae594?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 {#10084
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70dae594?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 {#10122
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#10155
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Pancake-Dehnung mit Bandunterstützung"
  "description" => "Die Pancake-Dehnung mit Bandunterstützung ist eine gezielte Flexibilitätsübung, die die Beweglichkeit der Hüften, die Dehnfähigkeit der Adduktoren und die Ausrichtung der Wirbelsäule verbessert. Diese Dehnung wird häufig im Yoga, Calisthenics und funktionellen Training eingesetzt. Durch die Verwendung eines Widerstandsbandes, das vor dem Körper fixiert ist, wird die Vorwärtsbeugung in die Grätschposition sanft unterstützt. Dies reduziert die Belastung und ermöglicht ein tieferes Eintauchen in die Dehnung der hinteren Muskelkette. Die Unterstützung durch das Band macht die Übung zugänglicher und fördert gleichzeitig einen progressiven Mobilitätsgewinn. Die Übung ist ideal zur Verbesserung des Bewegungsausmaßes in Hüfte und unterem Rücken und besonders wirksam für Sportler, Tänzer oder Personen, die ihre Flexibilität zur Leistungssteigerung oder Verletzungsprävention erhöhen möchten. Darüber hinaus trägt sie zur Verbesserung der Körperhaltung bei und wirkt den negativen Effekten von langem Sitzen entgegen. Die Bewegung wird langsam ausgeführt und über einen Zeitraum gehalten, wodurch sie sich gut für Cooldowns, Mobilitätsroutinen oder gezielte Dehnungseinheiten eignet. Bei regelmäßiger Durchführung fördert sie mehr Kontrolle, Muskelverlängerung und eine freiere Bewegungsausführung."
]

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

App\Twig\Components\App\PageSharer {#10195
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70dae594-pancake-dehnung-mit-bandunterstutzung"
  +title: "Pancake-Dehnung mit Bandunterstützung"
  +description: "Die Pancake-Dehnung mit Bandunterstützung ist eine gezielte Flexibilitätsübung, die die Beweglichkeit der Hüften, die Dehnfähigkeit der Adduktoren und die Ausrichtung der Wirbelsäule verbessert. Diese Dehnung wird häufig im Yoga, Calisthenics und funktionellen Training eingesetzt. Durch die Verwendung eines Widerstandsbandes, das vor dem Körper fixiert ist, wird die Vorwärtsbeugung in die Grätschposition sanft unterstützt. Dies reduziert die Belastung und ermöglicht ein tieferes Eintauchen in die Dehnung der hinteren Muskelkette. Die Unterstützung durch das Band macht die Übung zugänglicher und fördert gleichzeitig einen progressiven Mobilitätsgewinn. Die Übung ist ideal zur Verbesserung des Bewegungsausmaßes in Hüfte und unterem Rücken und besonders wirksam für Sportler, Tänzer oder Personen, die ihre Flexibilität zur Leistungssteigerung oder Verletzungsprävention erhöhen möchten. Darüber hinaus trägt sie zur Verbesserung der Körperhaltung bei und wirkt den negativen Effekten von langem Sitzen entgegen. Die Bewegung wird langsam ausgeführt und über einen Zeitraum gehalten, wodurch sie sich gut für Cooldowns, Mobilitätsroutinen oder gezielte Dehnungseinheiten eignet. Bei regelmäßiger Durchführung fördert sie mehr Kontrolle, Muskelverlängerung und eine freiere Bewegungsausführung."
  +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 {#10203
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#10225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#10249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#10272
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#10295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#10318
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#10341
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#10364
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#10411
  +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 {#10466
  +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 {#10458
  -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 {#10500
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#10532
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +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 {#10555
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5911 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

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

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