Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5977
  -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 {#6024
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#5575
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6058
  -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 {#6073
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6123
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6151
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6167
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6191
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6215
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6239
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6263
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6287
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6311
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6335
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6702
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6657
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6787
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6788 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6786 …}
}

[
  "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 {#6939
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#6974
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7004
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7036
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7055
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7165
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7199
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7215
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7239
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7263
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7287
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7311
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7335
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7359
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7383
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7431
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7476
  +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 {#7466
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7107
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4408
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beinbeuger"
        "url" => "/de/ubungen/gruppe/95-beinbeuger"
      ]
      [
        "label" => "Sitzende Beinbeugung mit Resistance Band"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7559
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Beinbeuger"
      "url" => "/de/ubungen/gruppe/95-beinbeuger"
    ]
    [
      "label" => "Sitzende Beinbeugung mit Resistance Band"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4408
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beinbeuger"
        "url" => "/de/ubungen/gruppe/95-beinbeuger"
      ]
      [
        "label" => "Sitzende Beinbeugung mit Resistance Band"
        "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 {#7589
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7611
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7634
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7677
  +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 {#4339
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4341 …}
    #credits: Doctrine\ORM\PersistentCollection {#4343 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=lxnHUHKoZZI"
    #id: 1888
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4390 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450668 {#4377
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450668 {#4329
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "lxnHUHKoZZI"
  }
  "title" => "Sitzende Beinbeugung mit Widerstandsband"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7764
  +media: App\Entity\Media\MediaVideo {#4339
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4341 …}
    #credits: Doctrine\ORM\PersistentCollection {#4343 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=lxnHUHKoZZI"
    #id: 1888
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4390 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450668 {#4377
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450668 {#4329
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "lxnHUHKoZZI"
  }
  +title: "Sitzende Beinbeugung mit Widerstandsband"
  +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 {#7780
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7837
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d72c733dd-sitzende-beinbeugung-mit-widerstandsband?alias=6469"
  +title: "Sitzende Beinbeugung mit Resistance Band - Übung - FitMetrics"
  +description: "Die sitzende Beinbeugung mit Widerstandsband ist eine effektive Isolationsübung für den Unterkörper, die gezielt die hintere Oberschenkelmuskulatur trainiert. Durch den Einsatz eines Widerstandsbands bietet sie eine gelenkschonende Alternative zu klassischen Maschinenübungen. Die sitzende Position entlastet dabei den unteren Rücken und ermöglicht eine kontrollierte Bewegungsausführung über den gesamten Bewegungsradius. Diese Übung eignet sich besonders für das Training zu Hause, für Rehabilitationsmaßnahmen sowie als Ergänzung in regulären Beintrainingseinheiten. Sie erfordert nur minimale Ausrüstung und kann flexibel in verschiedene Trainingsprogramme integriert werden. Durch die Aktivierung der Muskulatur sowohl in der konzentrischen als auch in der exzentrischen Phase trägt sie zur Verbesserung der Körperstabilität, Leistungsfähigkeit und Verletzungsprophylaxe bei. Besonders für Einsteiger oder Personen in der Wiederaufbauphase nach Verletzungen ist diese Übung ideal, um gezielt die hintere Muskelkette zu stärken. Für optimale Ergebnisse sollten saubere Technik und eine schrittweise Steigerung des Widerstands beachtet werden."
  +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 {#7867
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
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]

App\Twig\Components\Media\Icon {#7895
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#7920
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
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]

App\Twig\Components\Media\Icon {#7943
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7966
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#7989
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#8012
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#8035
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#8066
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1750503539
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setze dich aufrecht auf den Boden oder eine Bank, die Beine ausgestreckt, das Widerstandsband vor dir fixiert."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lege das Band um deine Fußgelenke oder befestige es an den unteren Beinen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beuge die Knie und ziehe die Fersen in Richtung Gesäß, um das Band zu dehnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte kurz inne, wenn die Beine vollständig gebeugt sind."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehre langsam und kontrolliert in die Ausgangsposition zurück."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Oberkörper stabil und lehne dich nicht zurück."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Bewegung eine konstante Spannung im Band."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konzentriere dich auf die Kontraktion der hinteren Oberschenkelmuskulatur, ohne Schwung zu verwenden."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme aus, während du die Beine zum Körper beugst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme ein, während du kontrolliert in die Ausgangsposition zurückkehrst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8115
  +title: null
  +data: [
    "time" => 1750503539
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setze dich aufrecht auf den Boden oder eine Bank, die Beine ausgestreckt, das Widerstandsband vor dir fixiert."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lege das Band um deine Fußgelenke oder befestige es an den unteren Beinen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beuge die Knie und ziehe die Fersen in Richtung Gesäß, um das Band zu dehnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte kurz inne, wenn die Beine vollständig gebeugt sind."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehre langsam und kontrolliert in die Ausgangsposition zurück."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Oberkörper stabil und lehne dich nicht zurück."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Bewegung eine konstante Spannung im Band."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konzentriere dich auf die Kontraktion der hinteren Oberschenkelmuskulatur, ohne Schwung zu verwenden."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme aus, während du die Beine zum Körper beugst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme ein, während du kontrolliert in die Ausgangsposition zurückkehrst."
              "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" => 1750503539
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Instabilität im Kniegelenk oder kürzlich erlitzte Knieverletzung"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Zerrung oder Riss der hinteren Oberschenkelmuskulatur"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rückenschmerzen, die sich durch sitzende Beinbewegungen verschlimmern"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8176
  +title: null
  +data: [
    "time" => 1750503539
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Instabilität im Kniegelenk oder kürzlich erlitzte Knieverletzung"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Zerrung oder Riss der hinteren Oberschenkelmuskulatur"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rückenschmerzen, die sich durch sitzende Beinbewegungen verschlimmern"
              "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 {#8163
  +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 {#5007
    -news: Doctrine\ORM\PersistentCollection {#4990 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4992 …}
    #id: 2487
    #createdAt: DateTimeImmutable @1750500028 {#5002
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500028 {#4977
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5040 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8220
  +faq: App\Entity\Faq {#5007
    -news: Doctrine\ORM\PersistentCollection {#4990 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4992 …}
    #id: 2487
    #createdAt: DateTimeImmutable @1750500028 {#5002
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500028 {#4977
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5040 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich mit der sitzenden Beinbeugung mit Band?"
  "answer" => "Die Übung trainiert in erster Linie die hintere Oberschenkelmuskulatur (Ischiokrurale Muskulatur) und aktiviert zusätzlich den großen Gesäßmuskel (Gluteus maximus)."
]

App\Twig\Components\Ui\RawFaqComponent {#8248
  +question: "Welche Muskeln trainiere ich mit der sitzenden Beinbeugung mit Band?"
  +answer: "Die Übung trainiert in erster Linie die hintere Oberschenkelmuskulatur (Ischiokrurale Muskulatur) und aktiviert zusätzlich den großen Gesäßmuskel (Gluteus maximus)."
}

[
  "faq" => App\Entity\Faq {#5038
    -news: Doctrine\ORM\PersistentCollection {#5037 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5035 …}
    #id: 2488
    #createdAt: DateTimeImmutable @1750500028 {#5042
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500028 {#5039
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5033 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8279
  +faq: App\Entity\Faq {#5038
    -news: Doctrine\ORM\PersistentCollection {#5037 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5035 …}
    #id: 2488
    #createdAt: DateTimeImmutable @1750500028 {#5042
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500028 {#5039
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5033 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich sitzende Beinbeuger-Übungen ohne Maschine zu Hause machen?"
  "answer" => "Ja, diese Variante mit Widerstandsband ist ideal für das Heimtraining und benötigt lediglich ein Band und eine feste Verankerung."
]

App\Twig\Components\Ui\RawFaqComponent {#8324
  +question: "Kann ich sitzende Beinbeuger-Übungen ohne Maschine zu Hause machen?"
  +answer: "Ja, diese Variante mit Widerstandsband ist ideal für das Heimtraining und benötigt lediglich ein Band und eine feste Verankerung."
}

[
  "faq" => App\Entity\Faq {#5029
    -news: Doctrine\ORM\PersistentCollection {#5028 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5026 …}
    #id: 2489
    #createdAt: DateTimeImmutable @1750500028 {#5031
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500028 {#5030
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5024 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8327
  +faq: App\Entity\Faq {#5029
    -news: Doctrine\ORM\PersistentCollection {#5028 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5026 …}
    #id: 2489
    #createdAt: DateTimeImmutable @1750500028 {#5031
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500028 {#5030
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5024 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sind Beinbeugungen mit Widerstandsband effektiv für den Muskelaufbau?"
  "answer" => "Ja, sie fördern den Muskelaufbau und die Kraftausdauer, besonders bei kontinuierlicher Steigerung des Widerstands."
]

App\Twig\Components\Ui\RawFaqComponent {#8371
  +question: "Sind Beinbeugungen mit Widerstandsband effektiv für den Muskelaufbau?"
  +answer: "Ja, sie fördern den Muskelaufbau und die Kraftausdauer, besonders bei kontinuierlicher Steigerung des Widerstands."
}

[
  "faq" => App\Entity\Faq {#5020
    -news: Doctrine\ORM\PersistentCollection {#5019 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5017 …}
    #id: 2490
    #createdAt: DateTimeImmutable @1750500028 {#5022
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500028 {#5021
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5015 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8374
  +faq: App\Entity\Faq {#5020
    -news: Doctrine\ORM\PersistentCollection {#5019 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5017 …}
    #id: 2490
    #createdAt: DateTimeImmutable @1750500028 {#5022
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500028 {#5021
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5015 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist diese Übung für Anfänger geeignet?"
  "answer" => "Ja, die Übung ist gelenkschonend und somit besonders geeignet für Trainingsanfänger oder nach Verletzungspausen."
]

App\Twig\Components\Ui\RawFaqComponent {#8418
  +question: "Ist diese Übung für Anfänger geeignet?"
  +answer: "Ja, die Übung ist gelenkschonend und somit besonders geeignet für Trainingsanfänger oder nach Verletzungspausen."
}

[
  "faq" => App\Entity\Faq {#4967
    -news: Doctrine\ORM\PersistentCollection {#4966 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4964 …}
    #id: 2491
    #createdAt: DateTimeImmutable @1750500028 {#4969
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500028 {#4968
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4962 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8421
  +faq: App\Entity\Faq {#4967
    -news: Doctrine\ORM\PersistentCollection {#4966 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4964 …}
    #id: 2491
    #createdAt: DateTimeImmutable @1750500028 {#4969
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500028 {#4968
      date: 2025-06-21 12:00:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4962 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Wiederholungen sollte ich bei dieser Übung machen?"
  "answer" => "Ein guter Einstieg sind 2–3 Sätze mit je 10–15 Wiederholungen, angepasst an dein Trainingsniveau und Zielsetzung."
]

App\Twig\Components\Ui\RawFaqComponent {#8465
  +question: "Wie viele Wiederholungen sollte ich bei dieser Übung machen?"
  +answer: "Ein guter Einstieg sind 2–3 Sätze mit je 10–15 Wiederholungen, angepasst an dein Trainingsniveau und Zielsetzung."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    7
  ]
  "secondaryMuscles" => [
    3
    37
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8393
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8476 …}
  +primaryMuscles: [
    7
  ]
  +secondaryMuscles: [
    3
    37
  ]
  +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 {#8474 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8475 …}
}

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

App\Twig\Components\Ui\Badge {#10018
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +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 {#10070
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Großer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/37-grosser-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10094
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9928
  +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 {#10127
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10172
  +name: "Elastische"
  +url: "/de/ubungen/ausstattung/11-elastische"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bodybuilding"
  "url" => "/de/ubungen/sport/1-bodybuilding"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10199
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10223
  +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 {#10247
  +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 {#6520
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10108
  +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 {#8102
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#8756
  +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 {#10261
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d72c733dd?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 {#10297
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d72c733dd?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 {#10335
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10368
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Sitzende Beinbeugung mit Widerstandsband"
  "description" => "Die sitzende Beinbeugung mit Widerstandsband ist eine effektive Isolationsübung für den Unterkörper, die gezielt die hintere Oberschenkelmuskulatur trainiert. Durch den Einsatz eines Widerstandsbands bietet sie eine gelenkschonende Alternative zu klassischen Maschinenübungen. Die sitzende Position entlastet dabei den unteren Rücken und ermöglicht eine kontrollierte Bewegungsausführung über den gesamten Bewegungsradius. Diese Übung eignet sich besonders für das Training zu Hause, für Rehabilitationsmaßnahmen sowie als Ergänzung in regulären Beintrainingseinheiten. Sie erfordert nur minimale Ausrüstung und kann flexibel in verschiedene Trainingsprogramme integriert werden. Durch die Aktivierung der Muskulatur sowohl in der konzentrischen als auch in der exzentrischen Phase trägt sie zur Verbesserung der Körperstabilität, Leistungsfähigkeit und Verletzungsprophylaxe bei. Besonders für Einsteiger oder Personen in der Wiederaufbauphase nach Verletzungen ist diese Übung ideal, um gezielt die hintere Muskelkette zu stärken. Für optimale Ergebnisse sollten saubere Technik und eine schrittweise Steigerung des Widerstands beachtet werden."
]

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

App\Twig\Components\App\PageSharer {#10408
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d72c733dd-sitzende-beinbeugung-mit-widerstandsband?alias=6469"
  +title: "Sitzende Beinbeugung mit Widerstandsband"
  +description: "Die sitzende Beinbeugung mit Widerstandsband ist eine effektive Isolationsübung für den Unterkörper, die gezielt die hintere Oberschenkelmuskulatur trainiert. Durch den Einsatz eines Widerstandsbands bietet sie eine gelenkschonende Alternative zu klassischen Maschinenübungen. Die sitzende Position entlastet dabei den unteren Rücken und ermöglicht eine kontrollierte Bewegungsausführung über den gesamten Bewegungsradius. Diese Übung eignet sich besonders für das Training zu Hause, für Rehabilitationsmaßnahmen sowie als Ergänzung in regulären Beintrainingseinheiten. Sie erfordert nur minimale Ausrüstung und kann flexibel in verschiedene Trainingsprogramme integriert werden. Durch die Aktivierung der Muskulatur sowohl in der konzentrischen als auch in der exzentrischen Phase trägt sie zur Verbesserung der Körperstabilität, Leistungsfähigkeit und Verletzungsprophylaxe bei. Besonders für Einsteiger oder Personen in der Wiederaufbauphase nach Verletzungen ist diese Übung ideal, um gezielt die hintere Muskelkette zu stärken. Für optimale Ergebnisse sollten saubere Technik und eine schrittweise Steigerung des Widerstands beachtet werden."
  +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 {#10416
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10438
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10462
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10485
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10508
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10554
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10577
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10624
  +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 {#10679
  +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 {#10671
  -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 {#10713
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10745
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10768
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10791
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10814
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10860
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10883
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +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 {#10906
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#4342 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}