Symfony Profiler

App\Twig\Components\Menu\MainMenu {#10067
  -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 {#10114
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10125
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10176
  -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 {#10191
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10241
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10269
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10285
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10309
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10333
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10357
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10381
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10405
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10429
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10453
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#10760
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10747
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#10838
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10839 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10837 …}
}

[
  "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 {#10990
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11025
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11055
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11106
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11216
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11250
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11266
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11290
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11314
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11338
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11362
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11386
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11410
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11434
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11458
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11482
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#11527
  +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 {#11517
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11158
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4505
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Squat"
        "url" => "/de/ubungen/gruppe/4-squat"
      ]
      [
        "label" => "Air Squat mit erhöhten Fersen"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11610
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Squat"
      "url" => "/de/ubungen/gruppe/4-squat"
    ]
    [
      "label" => "Air Squat mit erhöhten Fersen"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4505
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Squat"
        "url" => "/de/ubungen/gruppe/4-squat"
      ]
      [
        "label" => "Air Squat mit erhöhten Fersen"
        "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 {#11640
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11662
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11685
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11728
  +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 {#4436
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4438 …}
    #credits: Doctrine\ORM\PersistentCollection {#4440 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=d_Kt7DaYVhs"
    #id: 1528
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4487 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450652 {#4474
      date: 2024-11-12 23:30:52.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450652 {#4426
      date: 2024-11-12 23:30:52.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "d_Kt7DaYVhs"
  }
  "title" => "Air Squat mit erhöhten Fersen"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11815
  +media: App\Entity\Media\MediaVideo {#4436
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4438 …}
    #credits: Doctrine\ORM\PersistentCollection {#4440 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=d_Kt7DaYVhs"
    #id: 1528
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4487 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450652 {#4474
      date: 2024-11-12 23:30:52.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450652 {#4426
      date: 2024-11-12 23:30:52.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "d_Kt7DaYVhs"
  }
  +title: "Air Squat mit erhöhten Fersen"
  +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 {#11831
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#11864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11888
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71ca2008-air-squat-mit-erhohten-fersen"
  +title: "Air Squat mit erhöhten Fersen - Übung - FitMetrics"
  +description: "Der Air Squat mit erhöhten Fersen ist eine effektive Körpergewichtsübung zur Verbesserung der Kniebeugentiefe, zur Stärkung der Oberschenkelmuskulatur und zur Förderung der Mobilität des Unterkörpers. Durch das Anheben der Fersen können Personen mit eingeschränkter Sprunggelenksdorsalflexion eine tiefere Kniebeugeposition erreichen und gleichzeitig eine korrekte Körperhaltung beibehalten. Diese Übung unterstützt die Kraftentwicklung in der Kniestreckung und eignet sich für Athleten, Einsteiger und alle, die ihre Kniebeugentechnik verbessern möchten. Sie ist ideal als Bestandteil des Aufwärmens vor schweren Kniebeugen, zur Förderung der funktionellen Beweglichkeit und zur Steigerung der Sicherheit bei tiefen Kniebeugen ohne zusätzliches Gewicht. Der Air Squat mit erhöhten Fersen kann sowohl in Krafttrainingsprogramme als auch in Rehabilitations- oder Mobilitätsroutinen integriert werden, um die Bewegungsmechanik und Gelenkgesundheit zu verbessern und Kompensationsmuster zu reduzieren, die häufig bei Kniebeugen auftreten. Er ist für jedes Fitnesslevel geeignet und erfordert außer einer kleinen Erhöhung unter den Fersen kein weiteres Equipment, was ihn sowohl für das Training im Studio als auch zu Hause praktikabel macht."
  +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 {#11918
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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]

App\Twig\Components\Media\Icon {#11946
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "reddit"
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}

[
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]

App\Twig\Components\Media\Icon {#11971
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "twitter"
  +title: null
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}

[
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]

App\Twig\Components\Media\Icon {#11994
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "threads"
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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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[
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]

App\Twig\Components\Media\Icon {#12017
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#12040
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "linkedin"
  +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 {#12063
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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[
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]

App\Twig\Components\Media\Icon {#12086
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#12117
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1752162606
    "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" => [
          "style" => "ordered"
          "items" => [
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              "content" => "Stellen Sie sich schulterbreit hin und platzieren Sie die Fersen auf einer kleinen Erhöhung oder Keilplatte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Brust aufrecht und die Körpermitte angespannt."
              "items" => []
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            ]
            [
              "content" => "Senken Sie die Hüfte nach hinten und unten, bis die Oberschenkel parallel zum Boden sind."
              "items" => []
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            [
              "content" => "Drücken Sie sich über den Mittelfuß und die erhöhten Fersen zurück in die Ausgangsposition."
              "items" => []
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            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie während der gesamten Bewegung eine neutrale Wirbelsäule."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie darauf, dass die Knie beim Absenken in Linie mit den Zehen bleiben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie es, die Zehen vom Boden abzuheben, während die Fersen erhöht bleiben."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Atemtipps"
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      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie in die Kniebeuge gehen."
              "items" => []
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            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich wieder aufrichten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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    ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#12166
  +title: null
  +data: [
    "time" => 1752162606
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich schulterbreit hin und platzieren Sie die Fersen auf einer kleinen Erhöhung oder Keilplatte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Brust aufrecht und die Körpermitte angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Hüfte nach hinten und unten, bis die Oberschenkel parallel zum Boden sind."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über den Mittelfuß und die erhöhten Fersen zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie während der gesamten Bewegung eine neutrale Wirbelsäule."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie darauf, dass die Knie beim Absenken in Linie mit den Zehen bleiben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie es, die Zehen vom Boden abzuheben, während die Fersen erhöht bleiben."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie in die Kniebeuge gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich wieder aufrichten."
              "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" => 1752162606
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
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          "items" => [
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              "items" => []
              "meta" => []
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            [
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              "items" => []
              "meta" => []
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            [
              "content" => "Starke Schmerzen im unteren Rücken"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12227
  +title: null
  +data: [
    "time" => 1752162606
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
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            [
              "content" => "Eingeschränkte Sprunggelenksmobilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Schmerzen im unteren Rücken"
              "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 {#12214
  +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 {#9543
    -news: Doctrine\ORM\PersistentCollection {#9560 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9558 …}
    #id: 3580
    #createdAt: DateTimeImmutable @1752044358 {#9548
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044358 {#9573
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9510 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#12271
  +faq: App\Entity\Faq {#9543
    -news: Doctrine\ORM\PersistentCollection {#9560 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9558 …}
    #id: 3580
    #createdAt: DateTimeImmutable @1752044358 {#9548
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044358 {#9573
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9510 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Vorteile hat der Air Squat mit erhöhten Fersen?"
  "answer" => "Der Air Squat mit erhöhten Fersen verbessert die Kniebeugentiefe und aktiviert die Oberschenkelmuskulatur stärker, da er mehr Knieweg nach vorne ermöglicht. Er ist besonders vorteilhaft für Personen mit eingeschränkter Sprunggelenksmobilität und eignet sich zur Optimierung von Kraft und Technik im Unterkörpertraining."
]

App\Twig\Components\Ui\RawFaqComponent {#12299
  +question: "Welche Vorteile hat der Air Squat mit erhöhten Fersen?"
  +answer: "Der Air Squat mit erhöhten Fersen verbessert die Kniebeugentiefe und aktiviert die Oberschenkelmuskulatur stärker, da er mehr Knieweg nach vorne ermöglicht. Er ist besonders vorteilhaft für Personen mit eingeschränkter Sprunggelenksmobilität und eignet sich zur Optimierung von Kraft und Technik im Unterkörpertraining."
}

[
  "faq" => App\Entity\Faq {#9512
    -news: Doctrine\ORM\PersistentCollection {#9513 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9515 …}
    #id: 3581
    #createdAt: DateTimeImmutable @1752044358 {#9508
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044358 {#9511
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9517 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12330
  +faq: App\Entity\Faq {#9512
    -news: Doctrine\ORM\PersistentCollection {#9513 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9515 …}
    #id: 3581
    #createdAt: DateTimeImmutable @1752044358 {#9508
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044358 {#9511
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9517 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich Air Squats mit erhöhten Fersen täglich machen?"
  "answer" => "Ja, Sie können Air Squats mit erhöhten Fersen täglich in Ihr Mobilitäts- oder Aufwärmprogramm integrieren, solange Sie dabei keine Schmerzen in Knien, Sprunggelenken oder dem unteren Rücken verspüren."
]

App\Twig\Components\Ui\RawFaqComponent {#12375
  +question: "Kann ich Air Squats mit erhöhten Fersen täglich machen?"
  +answer: "Ja, Sie können Air Squats mit erhöhten Fersen täglich in Ihr Mobilitäts- oder Aufwärmprogramm integrieren, solange Sie dabei keine Schmerzen in Knien, Sprunggelenken oder dem unteren Rücken verspüren."
}

[
  "faq" => App\Entity\Faq {#9521
    -news: Doctrine\ORM\PersistentCollection {#9522 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9524 …}
    #id: 3582
    #createdAt: DateTimeImmutable @1752044358 {#9519
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044358 {#9520
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9526 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12378
  +faq: App\Entity\Faq {#9521
    -news: Doctrine\ORM\PersistentCollection {#9522 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9524 …}
    #id: 3582
    #createdAt: DateTimeImmutable @1752044358 {#9519
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044358 {#9520
      date: 2025-07-09 08:59:18.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9526 …}
    #newTranslations: null
    #currentLocale: "de"
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    -published: true
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}

[
  "question" => "Wie hoch sollte ich meine Fersen beim Air Squat anheben?"
  "answer" => "Die Fersen sollten etwa 2 bis 5 cm mit einer kleinen Keilplatte oder Gewichtsscheibe angehoben werden, um eine bessere Kniebeugentiefe bei gleichzeitiger Stabilität und guter Technik zu erreichen."
]

App\Twig\Components\Ui\RawFaqComponent {#12422
  +question: "Wie hoch sollte ich meine Fersen beim Air Squat anheben?"
  +answer: "Die Fersen sollten etwa 2 bis 5 cm mit einer kleinen Keilplatte oder Gewichtsscheibe angehoben werden, um eine bessere Kniebeugentiefe bei gleichzeitiger Stabilität und guter Technik zu erreichen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    4
    6
    7
    8
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12350
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12433 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    4
    6
    7
    8
  ]
  +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 {#12431 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12432 …}
}

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

App\Twig\Components\Ui\Badge {#13691
  +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 {#13743
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13767
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13791
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13815
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13839
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13601
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#13872
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#13903
  +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 {#13943
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenia"
  "url" => "/de/ubungen/sport/3-callisthenia"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13967
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13991
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14015
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Stärkung"
  "url" => "/de/ubungen/kategorie/61-starkung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14039
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +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 {#14063
  +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 {#14087
  +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 {#13853
  +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 {#12153
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14144
  +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 {#14181
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71ca2008?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 {#14217
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71ca2008?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 {#14255
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14288
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Air Squat mit erhöhten Fersen"
  "description" => "Der Air Squat mit erhöhten Fersen ist eine effektive Körpergewichtsübung zur Verbesserung der Kniebeugentiefe, zur Stärkung der Oberschenkelmuskulatur und zur Förderung der Mobilität des Unterkörpers. Durch das Anheben der Fersen können Personen mit eingeschränkter Sprunggelenksdorsalflexion eine tiefere Kniebeugeposition erreichen und gleichzeitig eine korrekte Körperhaltung beibehalten. Diese Übung unterstützt die Kraftentwicklung in der Kniestreckung und eignet sich für Athleten, Einsteiger und alle, die ihre Kniebeugentechnik verbessern möchten. Sie ist ideal als Bestandteil des Aufwärmens vor schweren Kniebeugen, zur Förderung der funktionellen Beweglichkeit und zur Steigerung der Sicherheit bei tiefen Kniebeugen ohne zusätzliches Gewicht. Der Air Squat mit erhöhten Fersen kann sowohl in Krafttrainingsprogramme als auch in Rehabilitations- oder Mobilitätsroutinen integriert werden, um die Bewegungsmechanik und Gelenkgesundheit zu verbessern und Kompensationsmuster zu reduzieren, die häufig bei Kniebeugen auftreten. Er ist für jedes Fitnesslevel geeignet und erfordert außer einer kleinen Erhöhung unter den Fersen kein weiteres Equipment, was ihn sowohl für das Training im Studio als auch zu Hause praktikabel macht."
]

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

App\Twig\Components\App\PageSharer {#14328
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71ca2008-air-squat-mit-erhohten-fersen"
  +title: "Air Squat mit erhöhten Fersen"
  +description: "Der Air Squat mit erhöhten Fersen ist eine effektive Körpergewichtsübung zur Verbesserung der Kniebeugentiefe, zur Stärkung der Oberschenkelmuskulatur und zur Förderung der Mobilität des Unterkörpers. Durch das Anheben der Fersen können Personen mit eingeschränkter Sprunggelenksdorsalflexion eine tiefere Kniebeugeposition erreichen und gleichzeitig eine korrekte Körperhaltung beibehalten. Diese Übung unterstützt die Kraftentwicklung in der Kniestreckung und eignet sich für Athleten, Einsteiger und alle, die ihre Kniebeugentechnik verbessern möchten. Sie ist ideal als Bestandteil des Aufwärmens vor schweren Kniebeugen, zur Förderung der funktionellen Beweglichkeit und zur Steigerung der Sicherheit bei tiefen Kniebeugen ohne zusätzliches Gewicht. Der Air Squat mit erhöhten Fersen kann sowohl in Krafttrainingsprogramme als auch in Rehabilitations- oder Mobilitätsroutinen integriert werden, um die Bewegungsmechanik und Gelenkgesundheit zu verbessern und Kompensationsmuster zu reduzieren, die häufig bei Kniebeugen auftreten. Er ist für jedes Fitnesslevel geeignet und erfordert außer einer kleinen Erhöhung unter den Fersen kein weiteres Equipment, was ihn sowohl für das Training im Studio als auch zu Hause praktikabel macht."
  +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 {#14336
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14358
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14382
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14405
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14428
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14451
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14474
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14497
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14544
  +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 {#14599
  +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 {#14591
  -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 {#14633
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14665
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14688
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14711
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14734
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +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 {#14757
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#14780
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#14803
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#14826
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10117 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}