Symfony Profiler

App\Twig\Components\Menu\MainMenu {#8165
  -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 {#8212
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8223
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8274
  -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 {#8289
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8339
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8367
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8383
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8431
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8455
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8479
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8503
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8527
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8551
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#8874
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8861
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8952
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8953 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8951 …}
}

[
  "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 {#9104
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9139
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9169
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9201
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9220
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9330
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9364
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9380
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9404
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9428
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9452
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9476
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9500
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9524
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9548
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9572
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9596
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9641
  +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 {#9631
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9272
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4512
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Einbeinige sitzende Oberschenkelrückseiten-Dehnung"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9724
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Dehnung"
      "url" => "/de/ubungen/gruppe/114-dehnung"
    ]
    [
      "label" => "Einbeinige sitzende Oberschenkelrückseiten-Dehnung"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4512
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Einbeinige sitzende Oberschenkelrückseiten-Dehnung"
        "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 {#9754
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9776
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9799
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9842
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4437
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4420 …}
    #file: Vich\UploaderBundle\Entity\File {#4425 …}
    #credits: Doctrine\ORM\PersistentCollection {#4428 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 332
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4495 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777566667 {#4503
      date: 2026-04-30 18:31:07.305777 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4449 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "010P1jwPRDo"
  }
  "title" => "Einbeinige sitzende Oberschenkelrückseiten-Dehnung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9914
  +media: App\Entity\Media\MediaVideo {#4437
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4420 …}
    #file: Vich\UploaderBundle\Entity\File {#4425 …}
    #credits: Doctrine\ORM\PersistentCollection {#4428 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 332
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4495 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777566667 {#4503
      date: 2026-04-30 18:31:07.305777 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4449 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "010P1jwPRDo"
  }
  +title: "Einbeinige sitzende Oberschenkelrückseiten-Dehnung"
  +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 {#9939
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#9972
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9996
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/657241ec09d47-einbeinige-sitzende-oberschenkelruckseiten-dehnung"
  +title: "Einbeinige sitzende Oberschenkelrückseiten-Dehnung - Übung - FitMetrics"
  +description: "Die einbeinige sitzende Oberschenkelrückseiten-Dehnung ist eine gezielte Beweglichkeitsübung, die darauf abzielt, die hintere Oberschenkelmuskulatur (Hamstrings) jeweils einseitig zu dehnen. Diese Übung eignet sich besonders zur Korrektur muskulärer Dysbalancen zwischen linker und rechter Körperhälfte und fördert die Flexibilität der gesamten rückwärtigen Muskelkette. Durch die bequeme Sitzposition mit einem ausgestreckten und einem angewinkelten Bein wird der untere Rücken entlastet und das Risiko einer Überlastung minimiert. Die Übung kann problemlos in Aufwärm-, Cool-down- oder Rehabilitationsprogramme integriert werden und ist sowohl für Sportler als auch für Einsteiger geeignet. Sie ist einfach durchzuführen, benötigt nur eine Matte und findet häufig Anwendung in Yoga-, Pilates- und allgemeinen Fitnesskursen. Durch regelmäßige Ausführung werden funktionelle Beweglichkeit, Körperhaltung und das muskuläre Gleichgewicht verbessert, was langfristig Verletzungen vorbeugen kann."
  +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 {#10026
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#10054
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#10079
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#10102
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#10125
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#10148
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#10171
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#10194
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#10225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1747933959
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setzen Sie sich auf eine Matte, strecken Sie ein Bein gerade aus und beugen Sie das andere, sodass die Fußsohle den inneren Oberschenkel des gestreckten Beins berührt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Rücken gerade und ziehen Sie die Zehen des ausgestreckten Beins in Ihre Richtung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie tief ein und beugen Sie sich mit geradem Rücken aus der Hüfte nach vorne in Richtung der Zehen des ausgestreckten Beins."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Greifen Sie – je nach Beweglichkeit – den Fuß, das Sprunggelenk oder das Schienbein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Position für die gewünschte Dauer, ohne zu federn."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehren Sie langsam in die Ausgangsposition zurück und wechseln Sie die Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Wirbelsäule lang und vermeiden Sie ein Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Bewegung mit der Brust, nicht mit dem Kopf."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktivieren Sie die Rumpfmuskulatur für bessere Kontrolle und Haltung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Das gebeugte Knie sollte entspannt und auf dem Boden abgestützt sein."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, bevor Sie mit der Dehnung beginnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie sich nach vorne beugen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ruhig und gleichmäßig, während Sie die Dehnung halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ein, wenn Sie in die Ausgangsposition zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10274
  +title: null
  +data: [
    "time" => 1747933959
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setzen Sie sich auf eine Matte, strecken Sie ein Bein gerade aus und beugen Sie das andere, sodass die Fußsohle den inneren Oberschenkel des gestreckten Beins berührt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Rücken gerade und ziehen Sie die Zehen des ausgestreckten Beins in Ihre Richtung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie tief ein und beugen Sie sich mit geradem Rücken aus der Hüfte nach vorne in Richtung der Zehen des ausgestreckten Beins."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Greifen Sie – je nach Beweglichkeit – den Fuß, das Sprunggelenk oder das Schienbein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Position für die gewünschte Dauer, ohne zu federn."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehren Sie langsam in die Ausgangsposition zurück und wechseln Sie die Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Wirbelsäule lang und vermeiden Sie ein Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Bewegung mit der Brust, nicht mit dem Kopf."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktivieren Sie die Rumpfmuskulatur für bessere Kontrolle und Haltung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Das gebeugte Knie sollte entspannt und auf dem Boden abgestützt sein."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, bevor Sie mit der Dehnung beginnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie sich nach vorne beugen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ruhig und gleichmäßig, während Sie die Dehnung halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ein, wenn Sie in die Ausgangsposition zurückkehren."
              "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" => 1747933959
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Verletzungen oder Zerrungen der Oberschenkelrückseite"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Reizung des Ischiasnervs"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Erkrankungen der Lendenwirbelsäule"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewegungseinschränkungen nach Operationen an Hüfte oder Knie"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10335
  +title: null
  +data: [
    "time" => 1747933959
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Verletzungen oder Zerrungen der Oberschenkelrückseite"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Reizung des Ischiasnervs"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Erkrankungen der Lendenwirbelsäule"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewegungseinschränkungen nach Operationen an Hüfte oder Knie"
              "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 {#10322
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#7530
    -news: Doctrine\ORM\PersistentCollection {#7547 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7545 …}
    #id: 1205
    #createdAt: DateTimeImmutable @1747914180 {#7535
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914180 {#7560
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7497 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10379
  +faq: App\Entity\Faq {#7530
    -news: Doctrine\ORM\PersistentCollection {#7547 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7545 …}
    #id: 1205
    #createdAt: DateTimeImmutable @1747914180 {#7535
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914180 {#7560
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7497 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sollte ich bei dieser Übung beide Beine dehnen?"
  "answer" => "Ja, es ist wichtig, beide Seiten zu dehnen, um eine ausgewogene Flexibilität zu fördern und muskuläre Ungleichgewichte zu vermeiden, die zu Verletzungen führen können."
]

App\Twig\Components\Ui\RawFaqComponent {#10407
  +question: "Sollte ich bei dieser Übung beide Beine dehnen?"
  +answer: "Ja, es ist wichtig, beide Seiten zu dehnen, um eine ausgewogene Flexibilität zu fördern und muskuläre Ungleichgewichte zu vermeiden, die zu Verletzungen führen können."
}

[
  "faq" => App\Entity\Faq {#7499
    -news: Doctrine\ORM\PersistentCollection {#7500 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7502 …}
    #id: 1206
    #createdAt: DateTimeImmutable @1747914180 {#7495
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914180 {#7498
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7504 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10438
  +faq: App\Entity\Faq {#7499
    -news: Doctrine\ORM\PersistentCollection {#7500 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7502 …}
    #id: 1206
    #createdAt: DateTimeImmutable @1747914180 {#7495
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914180 {#7498
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7504 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was mache ich, wenn ich meine Zehen nicht erreiche?"
  "answer" => "Das ist völlig normal. Beugen Sie sich nur so weit nach vorne, wie es Ihre Beweglichkeit zulässt, und achten Sie darauf, den Rücken gerade zu halten. Mit regelmäßiger Übung verbessert sich die Flexibilität."
]

App\Twig\Components\Ui\RawFaqComponent {#10483
  +question: "Was mache ich, wenn ich meine Zehen nicht erreiche?"
  +answer: "Das ist völlig normal. Beugen Sie sich nur so weit nach vorne, wie es Ihre Beweglichkeit zulässt, und achten Sie darauf, den Rücken gerade zu halten. Mit regelmäßiger Übung verbessert sich die Flexibilität."
}

[
  "faq" => App\Entity\Faq {#7508
    -news: Doctrine\ORM\PersistentCollection {#7509 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7511 …}
    #id: 1207
    #createdAt: DateTimeImmutable @1747914180 {#7506
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914180 {#7507
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7513 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10486
  +faq: App\Entity\Faq {#7508
    -news: Doctrine\ORM\PersistentCollection {#7509 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7511 …}
    #id: 1207
    #createdAt: DateTimeImmutable @1747914180 {#7506
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914180 {#7507
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7513 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich die Dehnung pro Bein halten?"
  "answer" => "Halten Sie die Dehnung jeweils 20 bis 30 Sekunden und wiederholen Sie sie zwei- bis dreimal pro Seite, um die Beweglichkeit zu maximieren und Muskelverspannungen zu lösen."
]

App\Twig\Components\Ui\RawFaqComponent {#10530
  +question: "Wie lange sollte ich die Dehnung pro Bein halten?"
  +answer: "Halten Sie die Dehnung jeweils 20 bis 30 Sekunden und wiederholen Sie sie zwei- bis dreimal pro Seite, um die Beweglichkeit zu maximieren und Muskelverspannungen zu lösen."
}

[
  "faq" => App\Entity\Faq {#7517
    -news: Doctrine\ORM\PersistentCollection {#7518 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7520 …}
    #id: 1208
    #createdAt: DateTimeImmutable @1747914180 {#7515
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914180 {#7516
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7522 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10533
  +faq: App\Entity\Faq {#7517
    -news: Doctrine\ORM\PersistentCollection {#7518 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7520 …}
    #id: 1208
    #createdAt: DateTimeImmutable @1747914180 {#7515
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914180 {#7516
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7522 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist diese Dehnung auch für Anfänger geeignet?"
  "answer" => "Ja, diese einseitige sitzende Dehnung ist anfängerfreundlich und bietet einen sanften und effektiven Einstieg zur Verbesserung der unteren Körperflexibilität."
]

App\Twig\Components\Ui\RawFaqComponent {#10577
  +question: "Ist diese Dehnung auch für Anfänger geeignet?"
  +answer: "Ja, diese einseitige sitzende Dehnung ist anfängerfreundlich und bietet einen sanften und effektiven Einstieg zur Verbesserung der unteren Körperflexibilität."
}

[
  "faq" => App\Entity\Faq {#7570
    -news: Doctrine\ORM\PersistentCollection {#7571 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7573 …}
    #id: 1209
    #createdAt: DateTimeImmutable @1747914180 {#7568
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914180 {#7569
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7575 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10580
  +faq: App\Entity\Faq {#7570
    -news: Doctrine\ORM\PersistentCollection {#7571 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7573 …}
    #id: 1209
    #createdAt: DateTimeImmutable @1747914180 {#7568
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914180 {#7569
      date: 2025-05-22 13:43:00.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7575 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich die Übung machen, wenn ich verspannte Hüften habe?"
  "answer" => "Ja, eventuell müssen Sie das angewinkelte Bein etwas anpassen. Ein Kissen unter dem gebeugten Knie kann helfen, den Druck auf das Hüftgelenk zu verringern."
]

App\Twig\Components\Ui\RawFaqComponent {#10624
  +question: "Kann ich die Übung machen, wenn ich verspannte Hüften habe?"
  +answer: "Ja, eventuell müssen Sie das angewinkelte Bein etwas anpassen. Ein Kissen unter dem gebeugten Knie kann helfen, den Druck auf das Hüftgelenk zu verringern."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    7
  ]
  "secondaryMuscles" => [
    3
    5
    8
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#10552
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10635 …}
  +primaryMuscles: [
    7
  ]
  +secondaryMuscles: [
    3
    5
    8
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#10633 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10634 …}
}

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

App\Twig\Components\Ui\Badge {#11918
  +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 {#11970
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lendenwirbelsäule"
  "url" => "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11994
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12018
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11828
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#12051
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#12082
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitnessmatte"
  "url" => "/de/ubungen/ausstattung/17-fitnessmatte"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12122
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12146
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12170
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/de/ubungen/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12194
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pilates"
  "url" => "/de/ubungen/sport/9-pilates"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12218
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Dehnung"
  "url" => "/de/ubungen/kategorie/56-dehnung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12242
  +name: "Dehnung"
  +url: "/de/ubungen/kategorie/56-dehnung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobilität"
  "url" => "/de/ubungen/kategorie/59-mobilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12266
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12290
  +name: "Aufwärmen"
  +url: "/de/ubungen/kategorie/62-aufwarmen"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Regeneration und entspannung"
  "url" => "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12314
  +name: "Regeneration und entspannung"
  +url: "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#12032
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#10261
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#12367
  +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 {#12409
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-657241ec09d47?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 {#12445
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-657241ec09d47?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 {#12483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12516
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Einbeinige sitzende Oberschenkelrückseiten-Dehnung"
  "description" => "Die einbeinige sitzende Oberschenkelrückseiten-Dehnung ist eine gezielte Beweglichkeitsübung, die darauf abzielt, die hintere Oberschenkelmuskulatur (Hamstrings) jeweils einseitig zu dehnen. Diese Übung eignet sich besonders zur Korrektur muskulärer Dysbalancen zwischen linker und rechter Körperhälfte und fördert die Flexibilität der gesamten rückwärtigen Muskelkette. Durch die bequeme Sitzposition mit einem ausgestreckten und einem angewinkelten Bein wird der untere Rücken entlastet und das Risiko einer Überlastung minimiert. Die Übung kann problemlos in Aufwärm-, Cool-down- oder Rehabilitationsprogramme integriert werden und ist sowohl für Sportler als auch für Einsteiger geeignet. Sie ist einfach durchzuführen, benötigt nur eine Matte und findet häufig Anwendung in Yoga-, Pilates- und allgemeinen Fitnesskursen. Durch regelmäßige Ausführung werden funktionelle Beweglichkeit, Körperhaltung und das muskuläre Gleichgewicht verbessert, was langfristig Verletzungen vorbeugen kann."
]

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

App\Twig\Components\App\PageSharer {#12556
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/657241ec09d47-einbeinige-sitzende-oberschenkelruckseiten-dehnung"
  +title: "Einbeinige sitzende Oberschenkelrückseiten-Dehnung"
  +description: "Die einbeinige sitzende Oberschenkelrückseiten-Dehnung ist eine gezielte Beweglichkeitsübung, die darauf abzielt, die hintere Oberschenkelmuskulatur (Hamstrings) jeweils einseitig zu dehnen. Diese Übung eignet sich besonders zur Korrektur muskulärer Dysbalancen zwischen linker und rechter Körperhälfte und fördert die Flexibilität der gesamten rückwärtigen Muskelkette. Durch die bequeme Sitzposition mit einem ausgestreckten und einem angewinkelten Bein wird der untere Rücken entlastet und das Risiko einer Überlastung minimiert. Die Übung kann problemlos in Aufwärm-, Cool-down- oder Rehabilitationsprogramme integriert werden und ist sowohl für Sportler als auch für Einsteiger geeignet. Sie ist einfach durchzuführen, benötigt nur eine Matte und findet häufig Anwendung in Yoga-, Pilates- und allgemeinen Fitnesskursen. Durch regelmäßige Ausführung werden funktionelle Beweglichkeit, Körperhaltung und das muskuläre Gleichgewicht verbessert, was langfristig Verletzungen vorbeugen kann."
  +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 {#12564
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12586
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12610
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12633
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12656
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12679
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12702
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12725
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#2925 …}
  #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 {#12772
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#12827
  +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 {#12819
  -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 {#12861
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12893
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12916
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12939
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12962
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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 {#12985
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8215 …}
  +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]"
]