Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6424
  -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 {#6471
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6482
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6533
  -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 {#6548
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6598
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6626
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6642
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6666
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6690
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6714
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6738
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6762
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6786
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6810
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7161
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7148
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7239
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7240 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7238 …}
}

[
  "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 {#7391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7426
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7456
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7488
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7507
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7617
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7651
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7667
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7691
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7739
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7763
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7787
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7811
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7835
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7859
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7883
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7928
  +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 {#7918
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7559
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4427
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Isometric Squat"
        "url" => "/de/ubungen/gruppe/124-isometric-squat"
      ]
      [
        "label" => "Wandsitz"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8011
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Isometric Squat"
      "url" => "/de/ubungen/gruppe/124-isometric-squat"
    ]
    [
      "label" => "Wandsitz"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4427
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Isometric Squat"
        "url" => "/de/ubungen/gruppe/124-isometric-squat"
      ]
      [
        "label" => "Wandsitz"
        "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 {#8041
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8063
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8086
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8129
  +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 {#4352
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4335 …}
    #file: Vich\UploaderBundle\Entity\File {#4340 …}
    #credits: Doctrine\ORM\PersistentCollection {#4343 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 283
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4410 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777117948 {#4418
      date: 2026-04-25 13:52:28.180131 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4364 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "2WkazcZWA8w"
  }
  "title" => "Wandsitz"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8201
  +media: App\Entity\Media\MediaVideo {#4352
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4335 …}
    #file: Vich\UploaderBundle\Entity\File {#4340 …}
    #credits: Doctrine\ORM\PersistentCollection {#4343 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 283
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4410 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777117948 {#4418
      date: 2026-04-25 13:52:28.180131 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4364 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "2WkazcZWA8w"
  }
  +title: "Wandsitz"
  +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 {#8226
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8259
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8283
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656a59ecf1ed4-wandsitz"
  +title: "Wandsitz - Übung - FitMetrics"
  +description: "Der Wandsitz ist eine grundlegende isometrische Übung für den Unterkörper, die auf die Verbesserung von Kraftausdauer, Stabilität und Muskelkraft abzielt. Dabei lehnt man mit dem Rücken an einer Wand und nimmt eine sitzende Position ein, wobei die Oberschenkel parallel zum Boden stehen. Für die Durchführung wird keinerlei Ausrüstung benötigt, was ihn ideal für das Heimtraining macht. Die Übung eignet sich für alle Fitnesslevel und ist wegen ihrer Effektivität besonders in der Rehabilitation, im Krafttraining und in der sportlichen Vorbereitung verbreitet. Der Wandsitz unterstützt die Entwicklung von Gelenkstabilität und kann durch die Kräftigung der umliegenden Muskulatur zur Verletzungsprophylaxe beitragen. Da keine dynamischen Bewegungen erforderlich sind, ist der Wandsitz auch für Menschen geeignet, die gelenkschonend trainieren möchten. Die einfache Ausführung und der hohe Trainingsnutzen machen ihn zu einer zeiteffizienten Option in nahezu jedem Trainingsprogramm."
  +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 {#8313
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8341
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8366
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8389
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8412
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8435
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8458
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8481
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8512
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1747816080
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich mit dem Rücken flach gegen eine Wand und die Füße schulterbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rutschen Sie langsam an der Wand hinunter, bis Ihre Knie einen 90-Grad-Winkel bilden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie Rücken und Kopf an der Wand und die Arme entspannt an den Seiten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Position für die gewünschte Dauer ohne Bewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich bei Bedarf über die Fersen zurück in den Stand."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knie über den Fußgelenken halten, nicht über die Zehenspitzen hinausragen lassen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Das Körpergewicht gleichmäßig auf beide Beine verteilen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie ein Vorlehnen oder ein Hohlkreuz."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Tief einatmen, bevor Sie an der Wand hinabrutschen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Während der Halteposition ruhig und gleichmäßig atmen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Langsam ausatmen, wenn Sie sich wieder aufrichten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8561
  +title: null
  +data: [
    "time" => 1747816080
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich mit dem Rücken flach gegen eine Wand und die Füße schulterbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rutschen Sie langsam an der Wand hinunter, bis Ihre Knie einen 90-Grad-Winkel bilden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie Rücken und Kopf an der Wand und die Arme entspannt an den Seiten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Position für die gewünschte Dauer ohne Bewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich bei Bedarf über die Fersen zurück in den Stand."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knie über den Fußgelenken halten, nicht über die Zehenspitzen hinausragen lassen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Das Körpergewicht gleichmäßig auf beide Beine verteilen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie ein Vorlehnen oder ein Hohlkreuz."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Tief einatmen, bevor Sie an der Wand hinabrutschen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Während der Halteposition ruhig und gleichmäßig atmen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Langsam ausatmen, 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" => 1747816080
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht geeignet bei Knieschmerzen oder Instabilität im Kniegelenk."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei schweren Problemen im unteren Rückenbereich."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei Hüftoperation in der Vorgeschichte sollte vorher ärztlicher Rat eingeholt werden."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8622
  +title: null
  +data: [
    "time" => 1747816080
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht geeignet bei Knieschmerzen oder Instabilität im Kniegelenk."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei schweren Problemen im unteren Rückenbereich."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei Hüftoperation in der Vorgeschichte sollte vorher ärztlicher Rat eingeholt werden."
              "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 {#8609
  +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 {#5791
    -news: Doctrine\ORM\PersistentCollection {#5774 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5776 …}
    #id: 1012
    #createdAt: DateTimeImmutable @1747779508 {#5786
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747779508 {#5761
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5878 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8666
  +faq: App\Entity\Faq {#5791
    -news: Doctrine\ORM\PersistentCollection {#5774 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5776 …}
    #id: 1012
    #createdAt: DateTimeImmutable @1747779508 {#5786
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747779508 {#5761
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5878 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich den Wandsitz als Anfänger halten?"
  "answer" => "Anfänger können mit 20 bis 30 Sekunden beginnen und die Dauer allmählich steigern, wenn Kraft und Ausdauer in den Beinen zunehmen."
]

App\Twig\Components\Ui\RawFaqComponent {#8694
  +question: "Wie lange sollte ich den Wandsitz als Anfänger halten?"
  +answer: "Anfänger können mit 20 bis 30 Sekunden beginnen und die Dauer allmählich steigern, wenn Kraft und Ausdauer in den Beinen zunehmen."
}

[
  "faq" => App\Entity\Faq {#5877
    -news: Doctrine\ORM\PersistentCollection {#5800 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5799 …}
    #id: 1013
    #createdAt: DateTimeImmutable @1747779508 {#5829
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747779508 {#5802
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5803 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8725
  +faq: App\Entity\Faq {#5877
    -news: Doctrine\ORM\PersistentCollection {#5800 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5799 …}
    #id: 1013
    #createdAt: DateTimeImmutable @1747779508 {#5829
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747779508 {#5802
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5803 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln werden beim Wandsitz am meisten beansprucht?"
  "answer" => "Der Wandsitz beansprucht hauptsächlich den Quadrizeps, während auch Gesäßmuskulatur, hintere Oberschenkel und Waden zur Stabilisation beitragen."
]

App\Twig\Components\Ui\RawFaqComponent {#8770
  +question: "Welche Muskeln werden beim Wandsitz am meisten beansprucht?"
  +answer: "Der Wandsitz beansprucht hauptsächlich den Quadrizeps, während auch Gesäßmuskulatur, hintere Oberschenkel und Waden zur Stabilisation beitragen."
}

[
  "faq" => App\Entity\Faq {#5818
    -news: Doctrine\ORM\PersistentCollection {#5808 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5810 …}
    #id: 1014
    #createdAt: DateTimeImmutable @1747779508 {#5804
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747779508 {#5805
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5813 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8773
  +faq: App\Entity\Faq {#5818
    -news: Doctrine\ORM\PersistentCollection {#5808 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5810 …}
    #id: 1014
    #createdAt: DateTimeImmutable @1747779508 {#5804
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747779508 {#5805
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5813 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Wandsitz gut zur Stärkung der Knie?"
  "answer" => "Ja, der Wandsitz stärkt die umliegende Muskulatur der Knie und verbessert so die Gelenkstabilität, was Verletzungen vorbeugen kann – bei korrekter Ausführung."
]

App\Twig\Components\Ui\RawFaqComponent {#8817
  +question: "Ist der Wandsitz gut zur Stärkung der Knie?"
  +answer: "Ja, der Wandsitz stärkt die umliegende Muskulatur der Knie und verbessert so die Gelenkstabilität, was Verletzungen vorbeugen kann – bei korrekter Ausführung."
}

[
  "faq" => App\Entity\Faq {#5819
    -news: Doctrine\ORM\PersistentCollection {#5821 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5823 …}
    #id: 1015
    #createdAt: DateTimeImmutable @1747779508 {#5816
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747779508 {#5824
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5997 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8820
  +faq: App\Entity\Faq {#5819
    -news: Doctrine\ORM\PersistentCollection {#5821 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5823 …}
    #id: 1015
    #createdAt: DateTimeImmutable @1747779508 {#5816
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747779508 {#5824
      date: 2025-05-21 00:18:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5997 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich den Wandsitz täglich machen?"
  "answer" => "Der Wandsitz kann in Maßen täglich durchgeführt werden, jedoch sollte bei Muskelkater oder Ermüdung ausreichend Regeneration eingeplant werden."
]

App\Twig\Components\Ui\RawFaqComponent {#8864
  +question: "Kann ich den Wandsitz täglich machen?"
  +answer: "Der Wandsitz kann in Maßen täglich durchgeführt werden, jedoch sollte bei Muskelkater oder Ermüdung ausreichend Regeneration eingeplant werden."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
  ]
  "secondaryMuscles" => [
    3
    7
    8
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8792
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8875 …}
  +primaryMuscles: [
    2
  ]
  +secondaryMuscles: [
    3
    7
    8
  ]
  +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 {#8873 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8874 …}
}

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

App\Twig\Components\Ui\Badge {#10246
  +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 {#10298
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10322
  +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 {#10346
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10156
  +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 {#10379
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10410
  +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 {#10450
  +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 {#10474
  +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 {#10498
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10522
  +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 {#10546
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometrisches training"
  "url" => "/de/ubungen/kategorie/76-isometrisches-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10570
  +name: "Isometrisches training"
  +url: "/de/ubungen/kategorie/76-isometrisches-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10360
  +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 {#8548
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10627
  +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 {#10664
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-656a59ecf1ed4?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 {#10700
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-656a59ecf1ed4?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 {#10738
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10771
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Wandsitz"
  "description" => "Der Wandsitz ist eine grundlegende isometrische Übung für den Unterkörper, die auf die Verbesserung von Kraftausdauer, Stabilität und Muskelkraft abzielt. Dabei lehnt man mit dem Rücken an einer Wand und nimmt eine sitzende Position ein, wobei die Oberschenkel parallel zum Boden stehen. Für die Durchführung wird keinerlei Ausrüstung benötigt, was ihn ideal für das Heimtraining macht. Die Übung eignet sich für alle Fitnesslevel und ist wegen ihrer Effektivität besonders in der Rehabilitation, im Krafttraining und in der sportlichen Vorbereitung verbreitet. Der Wandsitz unterstützt die Entwicklung von Gelenkstabilität und kann durch die Kräftigung der umliegenden Muskulatur zur Verletzungsprophylaxe beitragen. Da keine dynamischen Bewegungen erforderlich sind, ist der Wandsitz auch für Menschen geeignet, die gelenkschonend trainieren möchten. Die einfache Ausführung und der hohe Trainingsnutzen machen ihn zu einer zeiteffizienten Option in nahezu jedem Trainingsprogramm."
]

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

App\Twig\Components\App\PageSharer {#10811
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656a59ecf1ed4-wandsitz"
  +title: "Wandsitz"
  +description: "Der Wandsitz ist eine grundlegende isometrische Übung für den Unterkörper, die auf die Verbesserung von Kraftausdauer, Stabilität und Muskelkraft abzielt. Dabei lehnt man mit dem Rücken an einer Wand und nimmt eine sitzende Position ein, wobei die Oberschenkel parallel zum Boden stehen. Für die Durchführung wird keinerlei Ausrüstung benötigt, was ihn ideal für das Heimtraining macht. Die Übung eignet sich für alle Fitnesslevel und ist wegen ihrer Effektivität besonders in der Rehabilitation, im Krafttraining und in der sportlichen Vorbereitung verbreitet. Der Wandsitz unterstützt die Entwicklung von Gelenkstabilität und kann durch die Kräftigung der umliegenden Muskulatur zur Verletzungsprophylaxe beitragen. Da keine dynamischen Bewegungen erforderlich sind, ist der Wandsitz auch für Menschen geeignet, die gelenkschonend trainieren möchten. Die einfache Ausführung und der hohe Trainingsnutzen machen ihn zu einer zeiteffizienten Option in nahezu jedem Trainingsprogramm."
  +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 {#10819
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10841
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10865
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10888
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10911
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10934
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10957
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10980
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11027
  +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 {#11082
  +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 {#11074
  -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 {#11116
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11148
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11171
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11194
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11217
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11240
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11263
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11286
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11309
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}