Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5984
  -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 {#6031
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6042
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6093
  -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 {#6108
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6158
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6186
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6202
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6226
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6250
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6274
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6298
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6322
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6346
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6370
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6641
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6628
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6723
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6724 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6722 …}
}

[
  "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 {#6875
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6910
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6940
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6972
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#6991
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7101
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7135
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7151
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7175
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7199
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7223
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7247
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7271
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7367
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7412
  +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 {#7402
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7043
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4479
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "March"
        "url" => "/de/ubungen/gruppe/165-march"
      ]
      [
        "label" => "Sanftes Marschieren"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7495
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "March"
      "url" => "/de/ubungen/gruppe/165-march"
    ]
    [
      "label" => "Sanftes Marschieren"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4479
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "March"
        "url" => "/de/ubungen/gruppe/165-march"
      ]
      [
        "label" => "Sanftes Marschieren"
        "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 {#7525
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7547
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7570
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7613
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4410
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4412 …}
    #credits: Doctrine\ORM\PersistentCollection {#4414 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2828
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4461 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1759690829 {#4448
      date: 2025-10-05 21:00:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692683 {#4400
      date: 2025-10-05 21:31:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 27
    -endTime: 37
    -youtubeId: "QilgMPG7OaA"
  }
  "title" => "Sanftes Marschieren"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7700
  +media: App\Entity\Media\MediaVideo {#4410
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4412 …}
    #credits: Doctrine\ORM\PersistentCollection {#4414 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2828
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4461 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1759690829 {#4448
      date: 2025-10-05 21:00:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692683 {#4400
      date: 2025-10-05 21:31:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 27
    -endTime: 37
    -youtubeId: "QilgMPG7OaA"
  }
  +title: "Sanftes Marschieren"
  +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 {#7716
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#7749
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7773
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68e2a467b44c6-sanftes-marschieren"
  +title: "Sanftes Marschieren - Übung - FitMetrics"
  +description: "Sanftes Marschieren ist eine leicht zugängliche und gelenkschonende Übung, die darauf abzielt, die Herz-Kreislauf-Gesundheit zu fördern und die allgemeine Beweglichkeit zu unterstützen. Sie wird auf der Stelle ausgeführt und imitiert den natürlichen Gehbewegungsablauf, wodurch sie auch auf engem Raum problemlos durchgeführt werden kann. Diese Übung eignet sich besonders für Aufwärmphasen, aktive Erholungsabschnitte und für Personen, die nach einer Pause oder Verletzung wieder mit dem Training beginnen möchten. Regelmäßiges sanftes Marschieren verbessert die Durchblutung, fördert die Beweglichkeit der Gelenke und unterstützt die Entwicklung der allgemeinen Ausdauer, ohne die Gelenke übermäßig zu belasten. Dank des kontrollierten Marschierens wird die Herzfrequenz allmählich gesteigert, was die Übung zu einer idealen Vorbereitung auf intensivere Aktivitäten macht. Sie kann ohne spezielle Ausrüstung durchgeführt und einfach in Heimtrainings, Gruppenkurse oder sogar in Pausen am Arbeitsplatz integriert werden. Die Einfachheit und geringe Belastung dieser Übung machen sie zu einer hervorragenden Option für Menschen aller Altersgruppen und Fitnesslevels. Sanftes Marschieren trägt zu einer besseren funktionellen Mobilität und einem allgemeinen Wohlbefinden bei, indem es die Ausdauer und Beweglichkeit verbessert und gleichzeitig das Verletzungsrisiko minimiert."
  +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 {#7803
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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  "class" => "w-6 h-6 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 {#7831
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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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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[
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]

App\Twig\Components\Media\Icon {#7856
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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"
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]

App\Twig\Components\Media\Icon {#7879
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "threads"
  +title: null
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}

[
  "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"
]

[
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]

App\Twig\Components\Media\Icon {#7902
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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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"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
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]

App\Twig\Components\Media\Icon {#7925
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
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]

App\Twig\Components\Media\Icon {#7948
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#7971
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#8002
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1759843051
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
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      [
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        "data" => [
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            [
              "content" => "Stellen Sie sich aufrecht hin, die Füße hüftbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Heben Sie das rechte Knie auf eine angenehme Höhe, während der Oberkörper aufrecht bleibt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie das rechte Bein und heben Sie das linke Knie kontrolliert an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Bewegung im Wechsel in einem gleichmäßigen Marschtempo fort."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie ein moderates Tempo, das Ihrem Fitnesslevel entspricht."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Brust aufrecht und die Schultern entspannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie während der gesamten Bewegung die Rumpfmuskulatur an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Setzen Sie die Füße sanft auf, um die Gelenke zu entlasten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie ein Vor- oder Zurücklehnen des Oberkörpers während des Marschierens."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
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      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie das Knie anheben wollen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, während Sie das Knie anheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie ein gleichmäßiges Atemmuster ein, um die Ausdauer zu unterstützen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8051
  +title: null
  +data: [
    "time" => 1759843051
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin, die Füße hüftbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Heben Sie das rechte Knie auf eine angenehme Höhe, während der Oberkörper aufrecht bleibt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie das rechte Bein und heben Sie das linke Knie kontrolliert an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Bewegung im Wechsel in einem gleichmäßigen Marschtempo fort."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie ein moderates Tempo, das Ihrem Fitnesslevel entspricht."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Brust aufrecht und die Schultern entspannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie während der gesamten Bewegung die Rumpfmuskulatur an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Setzen Sie die Füße sanft auf, um die Gelenke zu entlasten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie ein Vor- oder Zurücklehnen des Oberkörpers während des Marschierens."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
        "data" => [
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          "text" => "Atemtipps"
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        "type" => "list"
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          "style" => "unordered"
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            [
              "content" => "Atmen Sie ein, wenn Sie das Knie anheben wollen."
              "items" => []
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            ]
            [
              "content" => "Atmen Sie aus, während Sie das Knie anheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie ein gleichmäßiges Atemmuster ein, um die Ausdauer zu unterstützen."
              "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" => 1759843051
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden Sie diese Übung bei akuten Verletzungen an Hüfte, Knie oder Sprunggelenk."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konsultieren Sie einen Arzt bei chronischen Rückenschmerzen im Lendenbereich."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Passen Sie die Übung an oder vermeiden Sie sie bei Gleichgewichtsstörungen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8112
  +title: null
  +data: [
    "time" => 1759843051
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden Sie diese Übung bei akuten Verletzungen an Hüfte, Knie oder Sprunggelenk."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konsultieren Sie einen Arzt bei chronischen Rückenschmerzen im Lendenbereich."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Passen Sie die Übung an oder vermeiden Sie sie bei Gleichgewichtsstörungen."
              "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 {#8099
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5142
    -news: Doctrine\ORM\PersistentCollection {#5125 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5127 …}
    #id: 6001
    #createdAt: DateTimeImmutable @1759692836 {#5137
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692836 {#5112
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5175 …}
    #newTranslations: null
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#8156
  +faq: App\Entity\Faq {#5142
    -news: Doctrine\ORM\PersistentCollection {#5125 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5127 …}
    #id: 6001
    #createdAt: DateTimeImmutable @1759692836 {#5137
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692836 {#5112
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#2753 …}
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    #translations: Doctrine\ORM\PersistentCollection {#5175 …}
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    #currentLocale: "de"
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    -published: true
    #publishedAt: null
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}

[
  "question" => "Welche Muskeln werden beim sanften Marschieren beansprucht?"
  "answer" => "Sanftes Marschieren beansprucht vor allem die Quadrizeps, Gesäßmuskeln und Waden, während die Rumpfmuskulatur zur Stabilisierung der Haltung und des Gleichgewichts aktiviert wird."
]

App\Twig\Components\Ui\RawFaqComponent {#8184
  +question: "Welche Muskeln werden beim sanften Marschieren beansprucht?"
  +answer: "Sanftes Marschieren beansprucht vor allem die Quadrizeps, Gesäßmuskeln und Waden, während die Rumpfmuskulatur zur Stabilisierung der Haltung und des Gleichgewichts aktiviert wird."
}

[
  "faq" => App\Entity\Faq {#5173
    -news: Doctrine\ORM\PersistentCollection {#5172 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5170 …}
    #id: 6002
    #createdAt: DateTimeImmutable @1759692836 {#5177
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692836 {#5174
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5168 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8215
  +faq: App\Entity\Faq {#5173
    -news: Doctrine\ORM\PersistentCollection {#5172 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5170 …}
    #id: 6002
    #createdAt: DateTimeImmutable @1759692836 {#5177
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692836 {#5174
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5168 …}
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    #currentLocale: "de"
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}

[
  "question" => "Welche Vorteile bietet sanftes Marschieren?"
  "answer" => "Sanftes Marschieren verbessert die Herz-Kreislauf-Gesundheit, fördert die Durchblutung, stärkt die Muskulatur der unteren Extremitäten und unterstützt die Gelenkbeweglichkeit, ohne diese übermäßig zu belasten."
]

App\Twig\Components\Ui\RawFaqComponent {#8260
  +question: "Welche Vorteile bietet sanftes Marschieren?"
  +answer: "Sanftes Marschieren verbessert die Herz-Kreislauf-Gesundheit, fördert die Durchblutung, stärkt die Muskulatur der unteren Extremitäten und unterstützt die Gelenkbeweglichkeit, ohne diese übermäßig zu belasten."
}

[
  "faq" => App\Entity\Faq {#5164
    -news: Doctrine\ORM\PersistentCollection {#5163 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5161 …}
    #id: 6003
    #createdAt: DateTimeImmutable @1759692836 {#5166
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692836 {#5165
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5159 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8263
  +faq: App\Entity\Faq {#5164
    -news: Doctrine\ORM\PersistentCollection {#5163 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5161 …}
    #id: 6003
    #createdAt: DateTimeImmutable @1759692836 {#5166
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692836 {#5165
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5159 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
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  }
}

[
  "question" => "Was ist der häufigste Fehler beim sanften Marschieren?"
  "answer" => "Ein häufiger Fehler ist das Vor- oder Zurücklehnen des Oberkörpers während des Marschierens, was die Rumpfaktivierung reduziert und den unteren Rücken stärker belastet. Es ist wichtig, den Oberkörper aufrecht und stabil zu halten."
]

App\Twig\Components\Ui\RawFaqComponent {#8307
  +question: "Was ist der häufigste Fehler beim sanften Marschieren?"
  +answer: "Ein häufiger Fehler ist das Vor- oder Zurücklehnen des Oberkörpers während des Marschierens, was die Rumpfaktivierung reduziert und den unteren Rücken stärker belastet. Es ist wichtig, den Oberkörper aufrecht und stabil zu halten."
}

[
  "faq" => App\Entity\Faq {#5155
    -news: Doctrine\ORM\PersistentCollection {#5154 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5152 …}
    #id: 6004
    #createdAt: DateTimeImmutable @1759692836 {#5157
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692836 {#5156
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5150 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8310
  +faq: App\Entity\Faq {#5155
    -news: Doctrine\ORM\PersistentCollection {#5154 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5152 …}
    #id: 6004
    #createdAt: DateTimeImmutable @1759692836 {#5157
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692836 {#5156
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5150 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist sanftes Marschieren für Menschen mit Knie- oder Hüftproblemen geeignet?"
  "answer" => "Sanftes Marschieren ist in der Regel für Personen mit leichten Knie- oder Hüftbeschwerden geeignet, da es gelenkschonend ist. Bei akuten Schmerzen oder Verletzungen sollte jedoch vorab ein Arzt konsultiert werden."
]

App\Twig\Components\Ui\RawFaqComponent {#8354
  +question: "Ist sanftes Marschieren für Menschen mit Knie- oder Hüftproblemen geeignet?"
  +answer: "Sanftes Marschieren ist in der Regel für Personen mit leichten Knie- oder Hüftbeschwerden geeignet, da es gelenkschonend ist. Bei akuten Schmerzen oder Verletzungen sollte jedoch vorab ein Arzt konsultiert werden."
}

[
  "faq" => App\Entity\Faq {#5102
    -news: Doctrine\ORM\PersistentCollection {#5101 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5099 …}
    #id: 6005
    #createdAt: DateTimeImmutable @1759692836 {#5104
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692836 {#5103
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5097 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8357
  +faq: App\Entity\Faq {#5102
    -news: Doctrine\ORM\PersistentCollection {#5101 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5099 …}
    #id: 6005
    #createdAt: DateTimeImmutable @1759692836 {#5104
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1759692836 {#5103
      date: 2025-10-05 21:33:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5097 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie kann ich das sanfte Marschieren im Laufe der Zeit steigern?"
  "answer" => "Sie können die Intensität steigern, indem Sie die Dauer verlängern, die Knie höher anheben oder Armbewegungen hinzufügen, um die Belastung zu erhöhen und gleichzeitig die korrekte Haltung beizubehalten."
]

App\Twig\Components\Ui\RawFaqComponent {#8401
  +question: "Wie kann ich das sanfte Marschieren im Laufe der Zeit steigern?"
  +answer: "Sie können die Intensität steigern, indem Sie die Dauer verlängern, die Knie höher anheben oder Armbewegungen hinzufügen, um die Belastung zu erhöhen und gleichzeitig die korrekte Haltung beizubehalten."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
    8
  ]
  "secondaryMuscles" => [
    6
    15
    36
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8329
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8412 …}
  +primaryMuscles: [
    2
    3
    8
  ]
  +secondaryMuscles: [
    6
    15
    36
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8410 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8411 …}
}

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

App\Twig\Components\Ui\Badge {#9822
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9874
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Wadenmuskeln"
  "url" => "/de/ubungen/muskel/8-wadenmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9898
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9922
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schräge Bauchmuskeln"
  "url" => "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9946
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Vorderer Schienbeinmuskel"
  "url" => "/de/ubungen/muskel/36-vorderer-schienbeinmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9970
  +name: "Vorderer Schienbeinmuskel"
  +url: "/de/ubungen/muskel/36-vorderer-schienbeinmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9732
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10003
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10034
  +name: "Komplex"
  +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 {#10074
  +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 {#10098
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Kardiovaskuläre"
  "url" => "/de/ubungen/kategorie/57-kardiovaskulare"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10122
  +name: "Kardiovaskuläre"
  +url: "/de/ubungen/kategorie/57-kardiovaskulare"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10146
  +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 {#10170
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Funktionelles training"
  "url" => "/de/ubungen/kategorie/77-funktionelles-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10194
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#9984
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8038
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10251
  +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 {#10288
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-68e2a467b44c6?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 {#10324
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-68e2a467b44c6?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 {#10362
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10395
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Sanftes Marschieren"
  "description" => "Sanftes Marschieren ist eine leicht zugängliche und gelenkschonende Übung, die darauf abzielt, die Herz-Kreislauf-Gesundheit zu fördern und die allgemeine Beweglichkeit zu unterstützen. Sie wird auf der Stelle ausgeführt und imitiert den natürlichen Gehbewegungsablauf, wodurch sie auch auf engem Raum problemlos durchgeführt werden kann. Diese Übung eignet sich besonders für Aufwärmphasen, aktive Erholungsabschnitte und für Personen, die nach einer Pause oder Verletzung wieder mit dem Training beginnen möchten. Regelmäßiges sanftes Marschieren verbessert die Durchblutung, fördert die Beweglichkeit der Gelenke und unterstützt die Entwicklung der allgemeinen Ausdauer, ohne die Gelenke übermäßig zu belasten. Dank des kontrollierten Marschierens wird die Herzfrequenz allmählich gesteigert, was die Übung zu einer idealen Vorbereitung auf intensivere Aktivitäten macht. Sie kann ohne spezielle Ausrüstung durchgeführt und einfach in Heimtrainings, Gruppenkurse oder sogar in Pausen am Arbeitsplatz integriert werden. Die Einfachheit und geringe Belastung dieser Übung machen sie zu einer hervorragenden Option für Menschen aller Altersgruppen und Fitnesslevels. Sanftes Marschieren trägt zu einer besseren funktionellen Mobilität und einem allgemeinen Wohlbefinden bei, indem es die Ausdauer und Beweglichkeit verbessert und gleichzeitig das Verletzungsrisiko minimiert."
]

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

App\Twig\Components\App\PageSharer {#10435
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68e2a467b44c6-sanftes-marschieren"
  +title: "Sanftes Marschieren"
  +description: "Sanftes Marschieren ist eine leicht zugängliche und gelenkschonende Übung, die darauf abzielt, die Herz-Kreislauf-Gesundheit zu fördern und die allgemeine Beweglichkeit zu unterstützen. Sie wird auf der Stelle ausgeführt und imitiert den natürlichen Gehbewegungsablauf, wodurch sie auch auf engem Raum problemlos durchgeführt werden kann. Diese Übung eignet sich besonders für Aufwärmphasen, aktive Erholungsabschnitte und für Personen, die nach einer Pause oder Verletzung wieder mit dem Training beginnen möchten. Regelmäßiges sanftes Marschieren verbessert die Durchblutung, fördert die Beweglichkeit der Gelenke und unterstützt die Entwicklung der allgemeinen Ausdauer, ohne die Gelenke übermäßig zu belasten. Dank des kontrollierten Marschierens wird die Herzfrequenz allmählich gesteigert, was die Übung zu einer idealen Vorbereitung auf intensivere Aktivitäten macht. Sie kann ohne spezielle Ausrüstung durchgeführt und einfach in Heimtrainings, Gruppenkurse oder sogar in Pausen am Arbeitsplatz integriert werden. Die Einfachheit und geringe Belastung dieser Übung machen sie zu einer hervorragenden Option für Menschen aller Altersgruppen und Fitnesslevels. Sanftes Marschieren trägt zu einer besseren funktionellen Mobilität und einem allgemeinen Wohlbefinden bei, indem es die Ausdauer und Beweglichkeit verbessert und gleichzeitig das Verletzungsrisiko minimiert."
  +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 {#10443
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10465
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10489
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10512
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10535
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10558
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10581
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10604
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Ad\AdHorizontalFluid {#10651
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10706
  +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 {#10698
  -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 {#10740
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10772
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10795
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10818
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +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 {#10841
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#10864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6034 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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