Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9497
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#219 …}
  -em: Doctrine\ORM\EntityManager {#593 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#216 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#9544
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#9555
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "size" => "compact"
  "showTranslateIcon" => false
]

[
  "size" => "compact"
  "showTranslateIcon" => false
]

Symfony\UX\TwigComponent\AnonymousComponent {#9606
  -props: [
    "size" => "compact"
    "showTranslateIcon" => false
  ]
}

[
  "defaultOpenLeft" => false
  "size" => "compact"
  "showTranslateIcon" => false
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#9633
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  +showTranslateIcon: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.de"
  "defaultOpenLeft" => false
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#9668
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: false
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-4 h-4 dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-4 h-4 dropdown-icon"
]

App\Twig\Components\Media\Icon {#9711
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#9759
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "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 {#9774
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#9795
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#9823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#9839
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#9863
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#9887
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#9911
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#9935
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#9959
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#9983
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#10007
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#10353
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
]

[
  "defaultOpenLeft" => true
  "size" => "compact"
]

Symfony\UX\TwigComponent\AnonymousComponent {#10315
  -props: [
    "defaultOpenLeft" => true
    "size" => "compact"
  ]
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
  "showTranslateIcon" => true
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#10399
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.de"
  "defaultOpenLeft" => true
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#10421
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "g-translate"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

App\Twig\Components\Media\Icon {#10452
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

App\Twig\Components\Media\Icon {#10474
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#10523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

App\Twig\Components\Menu\ConnexionMenu {#10558
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10559 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10557 …}
}

[
  "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 {#10710
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#10745
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#10775
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#10807
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#10826
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
  "showTranslateIcon" => true
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#10938
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.de"
  "defaultOpenLeft" => true
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#10967
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "g-translate"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

App\Twig\Components\Media\Icon {#10998
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

App\Twig\Components\Media\Icon {#11020
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#11069
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-14 w-full object-contain object-center dark:hidden"
]

[
  "class" => "h-14 w-full object-contain object-center dark:hidden"
]

App\Twig\Components\Media\Icon {#10922
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden h-14 w-full object-contain object-center dark:block"
]

[
  "class" => "hidden h-14 w-full object-contain object-center dark:block"
]

App\Twig\Components\Media\Icon {#11070
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#5577
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#8136
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#8493
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#9746
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#10300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11096
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11120
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11144
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11168
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11192
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10878
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4491
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Kettlebell-seitlicher Ausfallschritt mit Pulsieren"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11262
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Kettlebell-seitlicher Ausfallschritt mit Pulsieren"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4491
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
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[
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]

App\Twig\Components\Media\Icon {#11292
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#11314
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "chevron-right"
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  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
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]

App\Twig\Components\Media\Icon {#11337
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "chevron-right"
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}

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

App\Twig\Components\Ad\AdBanner {#11380
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
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    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4424 …}
    #credits: Doctrine\ORM\PersistentCollection {#4426 …}
    -source: null
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    #currentLocale: "de"
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    -tiersId: null
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      date: 2024-11-12 23:31:05.0 Europe/Zurich (+01:00)
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  "title" => "Kettlebell-seitlicher Ausfallschritt mit Pulsieren"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11467
  +media: App\Entity\Media\MediaVideo {#4422
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4424 …}
    #credits: Doctrine\ORM\PersistentCollection {#4426 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=hi98AhuARFk"
    #id: 1799
    -notes: null
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    #newTranslations: null
    #currentLocale: "de"
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    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450665 {#4460
      date: 2024-11-12 23:31:05.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450665 {#4412
      date: 2024-11-12 23:31:05.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "hi98AhuARFk"
  }
  +title: "Kettlebell-seitlicher Ausfallschritt mit Pulsieren"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#509 …}
}

[
  "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 {#11483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#11516
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11540
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d7299ecd2-kettlebell-seitlicher-ausfallschritt-mit-pulsieren"
  +title: "Kettlebell-seitlicher Ausfallschritt mit Pulsieren - Übung - FitMetrics"
  +description: "Der Kettlebell-seitliche Ausfallschritt mit Pulsieren ist eine funktionelle und dynamische Übung zur Stärkung des Unterkörpers. Sie kombiniert einen klassischen seitlichen Ausfallschritt mit kleinen pulsierenden Bewegungen am unteren Ende der Bewegung. Dadurch wird die Zeit unter Spannung erhöht, was die muskuläre Ausdauer und Aktivierung fördert. Die zusätzlich gehaltene Kettlebell fordert dabei nicht nur die Beinmuskulatur, sondern auch den Rumpf, um eine stabile und aufrechte Körperhaltung zu gewährleisten. Diese Übung eignet sich ideal für Sportler und fitnessorientierte Personen, die ihre laterale Kraft, Beweglichkeit und Stabilität verbessern möchten. Aufgrund der einseitigen Belastung fördert die Übung zudem Gleichgewicht, Koordination und funktionelle Kraft. Der Kettlebell-seitliche Ausfallschritt mit Pulsieren lässt sich effektiv in Zirkeltrainings oder Beintrainingseinheiten integrieren und hilft, vernachlässigte seitliche Muskelgruppen gezielt zu stärken und das Verletzungsrisiko zu reduzieren."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#11570
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "check"
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  +symbolDefsName: null
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#11598
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "reddit"
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}

[
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[
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]

App\Twig\Components\Media\Icon {#11623
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "twitter"
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}

[
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[
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]

App\Twig\Components\Media\Icon {#11646
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "threads"
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}

[
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]

[
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]

App\Twig\Components\Media\Icon {#11669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#11692
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
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]

[
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]

App\Twig\Components\Media\Icon {#11715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "whatsapp"
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}

[
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[
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]

App\Twig\Components\Media\Icon {#11738
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "email"
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}

[
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]

[
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]

App\Twig\Components\Media\Icon {#11769
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1750974677
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin und halten Sie eine Kettlebell mit beiden Händen nah an der Brust."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie einen seitlichen Schritt zur Seite, beugen Sie das auftretende Bein und halten Sie das andere gestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie Ihre Hüften in die Position eines seitlichen Ausfallschritts, während Sie die Kettlebell weiterhin an der Brust halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie kleine Auf- und Abbewegungen im unteren Bereich des Ausfallschritts für die gewünschte Wiederholungszahl aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich mit dem gebeugten Bein ab, um in die Ausgangsposition zurückzukehren, und wiederholen Sie die Bewegung auf der anderen Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper aufrecht und aktivieren Sie während der gesamten Bewegung die Rumpfmuskulatur."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie darauf, dass das Knie während des Ausfallschritts in einer Linie mit den Zehen bleibt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie es, sich nach vorne zu lehnen oder die Kettlebell die Körperhaltung nach unten ziehen zu lassen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie in den seitlichen Ausfallschritt gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie während jeder Pulsierung und beim Zurückkehren in die Ausgangsposition aus."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11818
  +title: null
  +data: [
    "time" => 1750974677
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin und halten Sie eine Kettlebell mit beiden Händen nah an der Brust."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie einen seitlichen Schritt zur Seite, beugen Sie das auftretende Bein und halten Sie das andere gestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie Ihre Hüften in die Position eines seitlichen Ausfallschritts, während Sie die Kettlebell weiterhin an der Brust halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie kleine Auf- und Abbewegungen im unteren Bereich des Ausfallschritts für die gewünschte Wiederholungszahl aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich mit dem gebeugten Bein ab, um in die Ausgangsposition zurückzukehren, und wiederholen Sie die Bewegung auf der anderen Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper aufrecht und aktivieren Sie während der gesamten Bewegung die Rumpfmuskulatur."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie darauf, dass das Knie während des Ausfallschritts in einer Linie mit den Zehen bleibt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie es, sich nach vorne zu lehnen oder die Kettlebell die Körperhaltung nach unten ziehen zu lassen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie während jeder Pulsierung und beim Zurückkehren in die Ausgangsposition aus."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
}

[
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    "blocks" => [
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        "type" => "list"
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          "items" => [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Probleme mit dem Hüftgelenk"
              "items" => []
              "meta" => []
            ]
            [
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              "meta" => []
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          ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#11879
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    "time" => 1750974677
    "version" => "2.31.0-rc.7"
    "blocks" => [
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            [
              "content" => "Probleme mit dem Hüftgelenk"
              "items" => []
              "meta" => []
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            [
              "content" => "Schmerzen oder Instabilität im unteren Rückenbereich"
              "items" => []
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          "meta" => []
        ]
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  +spacing: 4
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  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#11866
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
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    -news: Doctrine\ORM\PersistentCollection {#8931 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8929 …}
    #id: 3057
    #createdAt: DateTimeImmutable @1750886181 {#8919
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1750886181 {#8944
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    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#11923
  +faq: App\Entity\Faq {#8914
    -news: Doctrine\ORM\PersistentCollection {#8931 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8929 …}
    #id: 3057
    #createdAt: DateTimeImmutable @1750886181 {#8919
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1750886181 {#8944
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
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}

[
  "question" => "Welche Muskeln werden beim Kettlebell-seitlichen Ausfallschritt mit Pulsieren trainiert?"
  "answer" => "Diese Übung trainiert in erster Linie die Quadrizeps und Gesäßmuskulatur sowie zusätzlich die Adduktoren, die hintere Oberschenkelmuskulatur und die stabilisierende Rumpfmuskulatur."
]

App\Twig\Components\Ui\RawFaqComponent {#11951
  +question: "Welche Muskeln werden beim Kettlebell-seitlichen Ausfallschritt mit Pulsieren trainiert?"
  +answer: "Diese Übung trainiert in erster Linie die Quadrizeps und Gesäßmuskulatur sowie zusätzlich die Adduktoren, die hintere Oberschenkelmuskulatur und die stabilisierende Rumpfmuskulatur."
}

[
  "faq" => App\Entity\Faq {#8883
    -news: Doctrine\ORM\PersistentCollection {#8884 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8886 …}
    #id: 3058
    #createdAt: DateTimeImmutable @1750886181 {#8879
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750886181 {#8882
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8888 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11982
  +faq: App\Entity\Faq {#8883
    -news: Doctrine\ORM\PersistentCollection {#8884 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8886 …}
    #id: 3058
    #createdAt: DateTimeImmutable @1750886181 {#8879
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750886181 {#8882
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8888 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Kettlebell-seitliche Ausfallschritt mit Pulsieren gut für den Muskelaufbau in den Beinen?"
  "answer" => "Ja, diese Übung ist hervorragend geeignet für den Muskelaufbau in den Beinen, insbesondere in den Gesäßmuskeln und Oberschenkeln, dank der zusätzlichen Belastung und der längeren Zeit unter Spannung."
]

App\Twig\Components\Ui\RawFaqComponent {#12026
  +question: "Ist der Kettlebell-seitliche Ausfallschritt mit Pulsieren gut für den Muskelaufbau in den Beinen?"
  +answer: "Ja, diese Übung ist hervorragend geeignet für den Muskelaufbau in den Beinen, insbesondere in den Gesäßmuskeln und Oberschenkeln, dank der zusätzlichen Belastung und der längeren Zeit unter Spannung."
}

[
  "faq" => App\Entity\Faq {#8892
    -news: Doctrine\ORM\PersistentCollection {#8893 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8895 …}
    #id: 3059
    #createdAt: DateTimeImmutable @1750886181 {#8890
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750886181 {#8891
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8897 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12029
  +faq: App\Entity\Faq {#8892
    -news: Doctrine\ORM\PersistentCollection {#8893 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8895 …}
    #id: 3059
    #createdAt: DateTimeImmutable @1750886181 {#8890
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750886181 {#8891
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8897 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich diese Übung bei Knieschmerzen ausführen?"
  "answer" => "Bei bestehenden Knieschmerzen sollte diese Übung vermieden oder nur nach Rücksprache mit einem Fachmann durchgeführt werden, da sie das Kniegelenk durch die seitliche Bewegung zusätzlich belastet."
]

App\Twig\Components\Ui\RawFaqComponent {#12073
  +question: "Kann ich diese Übung bei Knieschmerzen ausführen?"
  +answer: "Bei bestehenden Knieschmerzen sollte diese Übung vermieden oder nur nach Rücksprache mit einem Fachmann durchgeführt werden, da sie das Kniegelenk durch die seitliche Bewegung zusätzlich belastet."
}

[
  "faq" => App\Entity\Faq {#8901
    -news: Doctrine\ORM\PersistentCollection {#8902 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8904 …}
    #id: 3060
    #createdAt: DateTimeImmutable @1750886181 {#8899
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750886181 {#8900
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8906 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12076
  +faq: App\Entity\Faq {#8901
    -news: Doctrine\ORM\PersistentCollection {#8902 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8904 …}
    #id: 3060
    #createdAt: DateTimeImmutable @1750886181 {#8899
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750886181 {#8900
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8906 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welches Kettlebell-Gewicht ist für den seitlichen Ausfallschritt mit Pulsieren geeignet?"
  "answer" => "Wählen Sie ein Gewicht, mit dem Sie die korrekte Technik beibehalten können – für Anfänger empfiehlt sich ein leichtes bis mittleres Gewicht, Fortgeschrittene können ein mittleres bis schweres Gewicht verwenden."
]

App\Twig\Components\Ui\RawFaqComponent {#12120
  +question: "Welches Kettlebell-Gewicht ist für den seitlichen Ausfallschritt mit Pulsieren geeignet?"
  +answer: "Wählen Sie ein Gewicht, mit dem Sie die korrekte Technik beibehalten können – für Anfänger empfiehlt sich ein leichtes bis mittleres Gewicht, Fortgeschrittene können ein mittleres bis schweres Gewicht verwenden."
}

[
  "faq" => App\Entity\Faq {#8954
    -news: Doctrine\ORM\PersistentCollection {#8955 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8957 …}
    #id: 3061
    #createdAt: DateTimeImmutable @1750886181 {#8952
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750886181 {#8953
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8959 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12123
  +faq: App\Entity\Faq {#8954
    -news: Doctrine\ORM\PersistentCollection {#8955 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8957 …}
    #id: 3061
    #createdAt: DateTimeImmutable @1750886181 {#8952
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750886181 {#8953
      date: 2025-06-25 23:16:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8959 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Wiederholungen sollte ich pro Seite machen?"
  "answer" => "Ein typischer Wiederholungsbereich liegt bei 8–12 pro Seite, je nach Trainingsziel und Fitnesslevel. Achten Sie auf kontrollierte Pulsierungen und korrekte Ausführung."
]

App\Twig\Components\Ui\RawFaqComponent {#12167
  +question: "Wie viele Wiederholungen sollte ich pro Seite machen?"
  +answer: "Ein typischer Wiederholungsbereich liegt bei 8–12 pro Seite, je nach Trainingsziel und Fitnesslevel. Achten Sie auf kontrollierte Pulsierungen und korrekte Ausführung."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    4
    6
    7
    33
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12095
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12178 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    4
    6
    7
    33
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#593 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#84 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#12176 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12177 …}
}

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

App\Twig\Components\Ui\Badge {#13605
  +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 {#13657
  +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 {#13681
  +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 {#13705
  +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 {#13729
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13753
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13515
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#13786
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Kettlebells"
  "url" => "/de/ubungen/ausstattung/2-kettlebells"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13831
  +name: "Kettlebells"
  +url: "/de/ubungen/ausstattung/2-kettlebells"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13858
  +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 {#13882
  +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 {#13906
  +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 {#13930
  +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 {#13954
  +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 {#13767
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

App\Twig\Components\App\LoadingSpinner {#11430
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14003
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

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

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

App\Twig\Components\Media\Icon {#14043
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7299ecd2?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 {#14079
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7299ecd2?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 {#14117
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#14150
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kettlebell-seitlicher Ausfallschritt mit Pulsieren"
  "description" => "Der Kettlebell-seitliche Ausfallschritt mit Pulsieren ist eine funktionelle und dynamische Übung zur Stärkung des Unterkörpers. Sie kombiniert einen klassischen seitlichen Ausfallschritt mit kleinen pulsierenden Bewegungen am unteren Ende der Bewegung. Dadurch wird die Zeit unter Spannung erhöht, was die muskuläre Ausdauer und Aktivierung fördert. Die zusätzlich gehaltene Kettlebell fordert dabei nicht nur die Beinmuskulatur, sondern auch den Rumpf, um eine stabile und aufrechte Körperhaltung zu gewährleisten. Diese Übung eignet sich ideal für Sportler und fitnessorientierte Personen, die ihre laterale Kraft, Beweglichkeit und Stabilität verbessern möchten. Aufgrund der einseitigen Belastung fördert die Übung zudem Gleichgewicht, Koordination und funktionelle Kraft. Der Kettlebell-seitliche Ausfallschritt mit Pulsieren lässt sich effektiv in Zirkeltrainings oder Beintrainingseinheiten integrieren und hilft, vernachlässigte seitliche Muskelgruppen gezielt zu stärken und das Verletzungsrisiko zu reduzieren."
]

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

App\Twig\Components\App\PageSharer {#14190
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d7299ecd2-kettlebell-seitlicher-ausfallschritt-mit-pulsieren"
  +title: "Kettlebell-seitlicher Ausfallschritt mit Pulsieren"
  +description: "Der Kettlebell-seitliche Ausfallschritt mit Pulsieren ist eine funktionelle und dynamische Übung zur Stärkung des Unterkörpers. Sie kombiniert einen klassischen seitlichen Ausfallschritt mit kleinen pulsierenden Bewegungen am unteren Ende der Bewegung. Dadurch wird die Zeit unter Spannung erhöht, was die muskuläre Ausdauer und Aktivierung fördert. Die zusätzlich gehaltene Kettlebell fordert dabei nicht nur die Beinmuskulatur, sondern auch den Rumpf, um eine stabile und aufrechte Körperhaltung zu gewährleisten. Diese Übung eignet sich ideal für Sportler und fitnessorientierte Personen, die ihre laterale Kraft, Beweglichkeit und Stabilität verbessern möchten. Aufgrund der einseitigen Belastung fördert die Übung zudem Gleichgewicht, Koordination und funktionelle Kraft. Der Kettlebell-seitliche Ausfallschritt mit Pulsieren lässt sich effektiv in Zirkeltrainings oder Beintrainingseinheiten integrieren und hilft, vernachlässigte seitliche Muskelgruppen gezielt zu stärken und das Verletzungsrisiko zu reduzieren."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "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 {#14198
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#14220
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#14244
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#14267
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#14290
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#14313
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#14336
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +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 {#14359
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9547 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}