Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5706
  -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 {#5753
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#5764
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#5815
  -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 {#5830
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#5880
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#5908
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#5924
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#5948
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#5972
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#5996
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6020
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6044
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6068
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6092
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6459
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6414
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6544
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6545 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6543 …}
}

[
  "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 {#6696
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6731
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6761
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6793
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6812
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6922
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6956
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6972
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#6996
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#7020
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#7044
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#7068
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#7092
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#7116
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#7140
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#7164
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#7188
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7233
  +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 {#7223
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#6864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4439
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Band Walk"
        "url" => "/de/ubungen/gruppe/191-band-walk"
      ]
      [
        "label" => "3-Wege-Band-Cha-Cha"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7316
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Band Walk"
      "url" => "/de/ubungen/gruppe/191-band-walk"
    ]
    [
      "label" => "3-Wege-Band-Cha-Cha"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4439
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Band Walk"
        "url" => "/de/ubungen/gruppe/191-band-walk"
      ]
      [
        "label" => "3-Wege-Band-Cha-Cha"
        "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 {#7346
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#7368
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#7391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7434
  +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 {#4370
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4372 …}
    #credits: Doctrine\ORM\PersistentCollection {#4374 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=OuUeJTmYyhc"
    #id: 1906
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4421 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450669 {#4408
      date: 2024-11-12 23:31:09.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450669 {#4360
      date: 2024-11-12 23:31:09.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "OuUeJTmYyhc"
  }
  "title" => "3-Wege-Band-Cha-Cha"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7521
  +media: App\Entity\Media\MediaVideo {#4370
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4372 …}
    #credits: Doctrine\ORM\PersistentCollection {#4374 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=OuUeJTmYyhc"
    #id: 1906
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4421 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450669 {#4408
      date: 2024-11-12 23:31:09.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450669 {#4360
      date: 2024-11-12 23:31:09.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "OuUeJTmYyhc"
  }
  +title: "3-Wege-Band-Cha-Cha"
  +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 {#7537
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#7570
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7594
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d72d51e3e-3-wege-band-cha-cha?open-account-panel-popup=1"
  +title: "3-Wege-Band-Cha-Cha - Übung - FitMetrics"
  +description: "Der 3-Wege-Band-Cha-Cha ist eine dynamische Unterkörperübung mit Widerstand, die gezielt zur Aktivierung und Kräftigung der Gesäßmuskulatur beiträgt. Durch den Einsatz eines Widerstandsbands kombiniert diese Übung seitliche, vorwärts-diagonale und rückwärts-diagonale Schrittmuster, um die Hüftabduktoren aus mehreren Winkeln herauszufordern. Die dreidimensionale Bewegung erhöht die neuromuskuläre Kontrolle und fördert die Stabilität der unteren Extremitäten. Besonders geeignet ist diese Übung für funktionelle Aufwärmphasen, athletisches Training oder Rehabilitationsprogramme. Die kontinuierlichen Richtungswechsel sorgen für eine längere Muskelbelastung, verbessern die Kontrolle des Beckens und unterstützen eine saubere Knieausrichtung. Aufgrund ihres geringen Gerätebedarfs ist der 3-Wege-Band-Cha-Cha vielseitig einsetzbar und lässt sich effizient in unterschiedliche Trainingsumgebungen integrieren."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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App\Twig\Components\Media\Icon {#7624
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App\Twig\Components\Media\Icon {#7652
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App\Twig\Components\Media\Icon {#7677
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App\Twig\Components\Media\Icon {#7700
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App\Twig\Components\Media\Icon {#7723
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App\Twig\Components\Media\Icon {#7746
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App\Twig\Components\Media\Icon {#7769
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App\Twig\Components\Media\Icon {#7792
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App\Twig\Components\Media\Icon {#7823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
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[
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    "version" => "2.31.0-rc.7"
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        "data" => [
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          "text" => "Anweisungen"
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            [
              "content" => "Stelle dich hüftbreit hin und beuge die Knie leicht in eine athletische Position."
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              "meta" => []
            ]
            [
              "content" => "Mache drei seitliche Schritte nach rechts und halte die Spannung im Band aufrecht."
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            ]
            [
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              "meta" => []
            ]
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wechsle fortlaufend zwischen seitlichen, vorwärts- und rückwärts-diagonalen Bewegungen während der gesamten Übungsdauer."
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              "meta" => []
            ]
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      [
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              "content" => "Halte deinen Rumpf aktiviert und den Oberkörper aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide, dass die Knie nach innen einknicken."
              "items" => []
              "meta" => []
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            [
              "content" => "Halte eine konstante Spannung im Band, indem du den Bodenkontakt beim Schrittwechsel minimierst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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        "type" => "header"
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      [
        "type" => "list"
        "data" => [
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          "items" => [
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              "content" => "Atme ein, bevor du den ersten Schritt machst."
              "items" => []
              "meta" => []
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            [
              "content" => "Atme aus, während du einen Schritt machst und die Gesäßmuskulatur aktivierst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Übung eine ruhige und gleichmäßige Atmung bei, um die Stabilität zu fördern."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#7872
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  +data: [
    "time" => 1750953921
    "version" => "2.31.0-rc.7"
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        "type" => "header"
        "data" => [
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        "data" => [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stelle dich hüftbreit hin und beuge die Knie leicht in eine athletische Position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mache drei seitliche Schritte nach rechts und halte die Spannung im Band aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mache drei seitliche Schritte nach links, um zur Ausgangsposition zurückzukehren."
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              "meta" => []
            ]
            [
              "content" => "Führe drei diagonale Schritte nach vorne aus und anschließend drei diagonale Schritte nach hinten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wechsle fortlaufend zwischen seitlichen, vorwärts- und rückwärts-diagonalen Bewegungen während der gesamten Übungsdauer."
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              "meta" => []
            ]
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        "type" => "header"
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        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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            [
              "content" => "Halte deinen Rumpf aktiviert und den Oberkörper aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide, dass die Knie nach innen einknicken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte eine konstante Spannung im Band, indem du den Bodenkontakt beim Schrittwechsel minimierst."
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              "content" => "Atme ein, bevor du den ersten Schritt machst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du einen Schritt machst und die Gesäßmuskulatur aktivierst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Übung eine ruhige und gleichmäßige Atmung bei, um die Stabilität zu fördern."
              "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" => 1750953921
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
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          "items" => [
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              "content" => "Schwere Hüft- oder Knieverletzungen"
              "items" => []
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            [
              "content" => "Frische Operation im unteren Rückenbereich"
              "items" => []
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              "content" => "Akute Leistenzerrung"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#7933
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  +data: [
    "time" => 1750953921
    "version" => "2.31.0-rc.7"
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      [
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            [
              "content" => "Frische Operation im unteren Rückenbereich"
              "items" => []
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            [
              "content" => "Akute Leistenzerrung"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
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  +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 {#7920
  +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 {#5345
    -news: Doctrine\ORM\PersistentCollection {#5328 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5330 …}
    #id: 2812
    #createdAt: DateTimeImmutable @1750867093 {#5340
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750867093 {#5315
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
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App\Twig\Components\Ui\FaqComponent {#7977
  +faq: App\Entity\Faq {#5345
    -news: Doctrine\ORM\PersistentCollection {#5328 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5330 …}
    #id: 2812
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[
  "question" => "Welche Muskeln trainiert der 3-Wege-Band-Cha-Cha am meisten?"
  "answer" => "Der 3-Wege-Band-Cha-Cha aktiviert vor allem die Gesäßmuskulatur, insbesondere den Musculus gluteus medius, sowie unterstützend die Hüftabduktoren und den Quadrizeps."
]

App\Twig\Components\Ui\RawFaqComponent {#8005
  +question: "Welche Muskeln trainiert der 3-Wege-Band-Cha-Cha am meisten?"
  +answer: "Der 3-Wege-Band-Cha-Cha aktiviert vor allem die Gesäßmuskulatur, insbesondere den Musculus gluteus medius, sowie unterstützend die Hüftabduktoren und den Quadrizeps."
}

[
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    -news: Doctrine\ORM\PersistentCollection {#5383 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5380 …}
    #id: 2813
    #createdAt: DateTimeImmutable @1750867093 {#5371
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750867093 {#5378
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
    }
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#8036
  +faq: App\Entity\Faq {#5376
    -news: Doctrine\ORM\PersistentCollection {#5383 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5380 …}
    #id: 2813
    #createdAt: DateTimeImmutable @1750867093 {#5371
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
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      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
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}

[
  "question" => "Hilft der 3-Wege-Band-Cha-Cha beim Gleichgewichtstraining?"
  "answer" => "Ja, diese Übung fördert Gleichgewicht und Stabilität, da sie die Koordination verbessert und wichtige stabilisierende Muskeln im Hüft- und Beinbereich aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#8081
  +question: "Hilft der 3-Wege-Band-Cha-Cha beim Gleichgewichtstraining?"
  +answer: "Ja, diese Übung fördert Gleichgewicht und Stabilität, da sie die Koordination verbessert und wichtige stabilisierende Muskeln im Hüft- und Beinbereich aktiviert."
}

[
  "faq" => App\Entity\Faq {#5389
    -news: Doctrine\ORM\PersistentCollection {#5551 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5446 …}
    #id: 2814
    #createdAt: DateTimeImmutable @1750867093 {#5387
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750867093 {#5386
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#8084
  +faq: App\Entity\Faq {#5389
    -news: Doctrine\ORM\PersistentCollection {#5551 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5446 …}
    #id: 2814
    #createdAt: DateTimeImmutable @1750867093 {#5387
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      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
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}

[
  "question" => "Ist der 3-Wege-Band-Cha-Cha auch für Anfänger geeignet?"
  "answer" => "Ja, Anfänger können eine angepasste Version mit leichterem Widerstandsband und kleinerem Bewegungsumfang nutzen, um sicher Kraft und Kontrolle aufzubauen."
]

App\Twig\Components\Ui\RawFaqComponent {#8128
  +question: "Ist der 3-Wege-Band-Cha-Cha auch für Anfänger geeignet?"
  +answer: "Ja, Anfänger können eine angepasste Version mit leichterem Widerstandsband und kleinerem Bewegungsumfang nutzen, um sicher Kraft und Kontrolle aufzubauen."
}

[
  "faq" => App\Entity\Faq {#5358
    -news: Doctrine\ORM\PersistentCollection {#5357 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5355 …}
    #id: 2815
    #createdAt: DateTimeImmutable @1750867093 {#5360
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750867093 {#5359
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#5353 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8131
  +faq: App\Entity\Faq {#5358
    -news: Doctrine\ORM\PersistentCollection {#5357 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5355 …}
    #id: 2815
    #createdAt: DateTimeImmutable @1750867093 {#5360
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welches Widerstandsband ist für den 3-Wege-Band-Cha-Cha am besten?"
  "answer" => "Ein geschlossenes Widerstandsband (Loop-Band), das um die Oberschenkel oder Fußgelenke gelegt wird, ist ideal für eine gleichmäßige Spannung und gezielte Gesäßaktivierung."
]

App\Twig\Components\Ui\RawFaqComponent {#8175
  +question: "Welches Widerstandsband ist für den 3-Wege-Band-Cha-Cha am besten?"
  +answer: "Ein geschlossenes Widerstandsband (Loop-Band), das um die Oberschenkel oder Fußgelenke gelegt wird, ist ideal für eine gleichmäßige Spannung und gezielte Gesäßaktivierung."
}

[
  "faq" => App\Entity\Faq {#5305
    -news: Doctrine\ORM\PersistentCollection {#5304 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5302 …}
    #id: 2816
    #createdAt: DateTimeImmutable @1750867093 {#5307
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750867093 {#5306
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5300 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8178
  +faq: App\Entity\Faq {#5305
    -news: Doctrine\ORM\PersistentCollection {#5304 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5302 …}
    #id: 2816
    #createdAt: DateTimeImmutable @1750867093 {#5307
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750867093 {#5306
      date: 2025-06-25 17:58:13.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5300 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie oft sollte ich den 3-Wege-Band-Cha-Cha in mein Training einbauen?"
  "answer" => "Diese Übung kann zwei- bis dreimal pro Woche integriert werden, besonders im Aufwärmprogramm, in Gesäß-fokussierten Einheiten oder im funktionellen Zirkeltraining."
]

App\Twig\Components\Ui\RawFaqComponent {#8222
  +question: "Wie oft sollte ich den 3-Wege-Band-Cha-Cha in mein Training einbauen?"
  +answer: "Diese Übung kann zwei- bis dreimal pro Woche integriert werden, besonders im Aufwärmprogramm, in Gesäß-fokussierten Einheiten oder im funktionellen Zirkeltraining."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
  ]
  "secondaryMuscles" => [
    2
    31
    33
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8150
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8233 …}
  +primaryMuscles: [
    3
  ]
  +secondaryMuscles: [
    2
    31
    33
  ]
  +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 {#8231 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8232 …}
}

[
  "name" => "Gesäßmuskeln"
  "url" => "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9642
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9694
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abduktoren"
  "url" => "/de/ubungen/muskel/31-abduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9718
  +name: "Abduktoren"
  +url: "/de/ubungen/muskel/31-abduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9742
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9552
  +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" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#9775
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#9820
  +name: "Elastische"
  +url: "/de/ubungen/ausstattung/11-elastische"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9847
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9871
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +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 {#9895
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Funktionelles training"
  "url" => "/de/ubungen/kategorie/77-funktionelles-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9919
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Gleichgewicht und stabilität"
  "url" => "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9943
  +name: "Gleichgewicht und stabilität"
  +url: "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#9756
  +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 {#7484
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#9992
  +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 {#10032
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d72d51e3e?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 {#10068
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d72d51e3e?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 {#10106
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10139
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "3-Wege-Band-Cha-Cha"
  "description" => "Der 3-Wege-Band-Cha-Cha ist eine dynamische Unterkörperübung mit Widerstand, die gezielt zur Aktivierung und Kräftigung der Gesäßmuskulatur beiträgt. Durch den Einsatz eines Widerstandsbands kombiniert diese Übung seitliche, vorwärts-diagonale und rückwärts-diagonale Schrittmuster, um die Hüftabduktoren aus mehreren Winkeln herauszufordern. Die dreidimensionale Bewegung erhöht die neuromuskuläre Kontrolle und fördert die Stabilität der unteren Extremitäten. Besonders geeignet ist diese Übung für funktionelle Aufwärmphasen, athletisches Training oder Rehabilitationsprogramme. Die kontinuierlichen Richtungswechsel sorgen für eine längere Muskelbelastung, verbessern die Kontrolle des Beckens und unterstützen eine saubere Knieausrichtung. Aufgrund ihres geringen Gerätebedarfs ist der 3-Wege-Band-Cha-Cha vielseitig einsetzbar und lässt sich effizient in unterschiedliche Trainingsumgebungen integrieren."
]

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

App\Twig\Components\App\PageSharer {#10179
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d72d51e3e-3-wege-band-cha-cha?open-account-panel-popup=1"
  +title: "3-Wege-Band-Cha-Cha"
  +description: "Der 3-Wege-Band-Cha-Cha ist eine dynamische Unterkörperübung mit Widerstand, die gezielt zur Aktivierung und Kräftigung der Gesäßmuskulatur beiträgt. Durch den Einsatz eines Widerstandsbands kombiniert diese Übung seitliche, vorwärts-diagonale und rückwärts-diagonale Schrittmuster, um die Hüftabduktoren aus mehreren Winkeln herauszufordern. Die dreidimensionale Bewegung erhöht die neuromuskuläre Kontrolle und fördert die Stabilität der unteren Extremitäten. Besonders geeignet ist diese Übung für funktionelle Aufwärmphasen, athletisches Training oder Rehabilitationsprogramme. Die kontinuierlichen Richtungswechsel sorgen für eine längere Muskelbelastung, verbessern die Kontrolle des Beckens und unterstützen eine saubere Knieausrichtung. Aufgrund ihres geringen Gerätebedarfs ist der 3-Wege-Band-Cha-Cha vielseitig einsetzbar und lässt sich effizient in unterschiedliche Trainingsumgebungen integrieren."
  +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 {#10187
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10209
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10233
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10256
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10279
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10302
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10325
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10348
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10395
  +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 {#10450
  +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 {#10442
  -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 {#10484
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10516
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10539
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10608
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10631
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10654
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +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 {#10677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5756 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}