Symfony Profiler

App\Twig\Components\Menu\MainMenu {#10713
  -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 {#10760
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#10771
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10822
  -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 {#10837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#10887
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#10915
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#10931
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#10955
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#10979
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11003
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11027
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11051
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11075
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11099
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11293
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9846
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#11378
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#11379 …}
  -formFactory: Symfony\Component\Form\FormFactory {#11377 …}
}

[
  "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 {#11530
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11565
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11595
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11627
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11646
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11756
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11790
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11806
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11830
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11854
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11878
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11902
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11926
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11950
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11974
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#11998
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#12022
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#12067
  +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 {#12057
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11698
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4522
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Squat"
        "url" => "/de/ubungen/gruppe/4-squat"
      ]
      [
        "label" => "Boxkniebeugen"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#12150
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Squat"
      "url" => "/de/ubungen/gruppe/4-squat"
    ]
    [
      "label" => "Boxkniebeugen"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4522
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Squat"
        "url" => "/de/ubungen/gruppe/4-squat"
      ]
      [
        "label" => "Boxkniebeugen"
        "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 {#12180
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#12202
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#12225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#12268
  +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 {#4453
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4424 …}
    #file: Vich\UploaderBundle\Entity\File {#4455 …}
    #credits: Doctrine\ORM\PersistentCollection {#4457 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 317
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4506 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1701624160 {#4491
      date: 2023-12-03 18:22:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1777263043 {#4514
      date: 2026-04-27 06:10:43.816070 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4460 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "pUkxOTTS3ps"
  }
  "title" => "Box Squat mit Langhantel"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#12340
  +media: App\Entity\Media\MediaVideo {#4453
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4424 …}
    #file: Vich\UploaderBundle\Entity\File {#4455 …}
    #credits: Doctrine\ORM\PersistentCollection {#4457 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 317
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4506 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1701624160 {#4491
      date: 2023-12-03 18:22:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1777263043 {#4514
      date: 2026-04-27 06:10:43.816070 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4460 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "pUkxOTTS3ps"
  }
  +title: "Box Squat mit Langhantel"
  +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 {#12365
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#12398
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#12422
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656cb78153303-box-squat-mit-langhantel?alias=15795&open-account-panel-popup=1"
  +title: "Boxkniebeugen - Übung - FitMetrics"
  +description: "Der Box Squat mit Langhantel ist eine effektive Kraftübung für die untere Körperhälfte, die sich durch kontrollierte Bewegungsführung und gezielten Muskelaufbau auszeichnet. Die Integration einer Box dient als Tiefenreferenz und fördert eine saubere Technik sowie eine stabile Körperhaltung. Diese Variante der klassischen Kniebeuge unterstützt insbesondere die Bewegungsökonomie und minimiert das Risiko von Überstreckungen. Durch das kurze Absetzen auf der Box wird der Bewegungsablauf unterbrochen, was die neuromuskuläre Kontrolle verbessert und die Explosivkraft aus der Sitzposition heraus fördert. Der Box Squat eignet sich hervorragend für Sportler und Kraftsportler, die ihre Kniebeugetechnik optimieren und gleichzeitig die Gelenkbelastung reduzieren möchten. Häufig findet diese Übung Anwendung im Krafttraining, Bodybuilding und funktionellen Training zur Verbesserung grundlegender Bewegungsmuster und zur Erhöhung der Belastbarkeit im unteren Körperbereich."
  +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 {#12452
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#12480
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#12505
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
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]

App\Twig\Components\Media\Icon {#12528
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#12551
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#12574
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#12597
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#12620
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#12651
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
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    "blocks" => [
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        "id" => "-ocxDeuYD0"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
          "level" => 2
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      [
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        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
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          "items" => [
            [
              "content" => "Stellen Sie sich schulterbreit vor eine Plyobox, die Langhantel liegt auf den oberen Trapezmuskeln."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Spannen Sie die Rumpfmuskulatur an und leiten Sie die Bewegung ein, indem Sie die Hüfte nach hinten schieben."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Senken Sie sich kontrolliert ab, bis Sie leicht auf der Box sitzen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halten Sie kurz inne, ohne die Körperspannung oder die Rumpfaktivierung zu verlieren."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Drücken Sie sich über die Fersen zurück in die aufrechte Position."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "uem3Zahbxc"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
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        ]
      ]
      [
        "id" => "JiQqI3offl"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Halten Sie die Knie während der gesamten Bewegung in Linie mit den Fußspitzen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Behalten Sie eine neutrale Wirbelsäulenposition und vermeiden Sie ein übermäßiges Vorbeugen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Achten Sie darauf, dass die Boxhöhe eine parallele oder leicht darunterliegende Kniebeuge ermöglicht."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "FzMCJWsckC"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
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      [
        "id" => "uB7o_Kj4Yl"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie mit der Abwärtsbewegung beginnen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halten Sie den Atem während des Absenkens und der Pause an."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atmen Sie kräftig aus, wenn Sie sich wieder nach oben drücken."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12700
  +title: null
  +data: [
    "time" => 1750873329463
    "blocks" => [
      [
        "id" => "-ocxDeuYD0"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
          "level" => 2
        ]
      ]
      [
        "id" => "sqPu6crOjU"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Stellen Sie sich schulterbreit vor eine Plyobox, die Langhantel liegt auf den oberen Trapezmuskeln."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Spannen Sie die Rumpfmuskulatur an und leiten Sie die Bewegung ein, indem Sie die Hüfte nach hinten schieben."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Senken Sie sich kontrolliert ab, bis Sie leicht auf der Box sitzen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halten Sie kurz inne, ohne die Körperspannung oder die Rumpfaktivierung zu verlieren."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Drücken Sie sich über die Fersen zurück in die aufrechte Position."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "uem3Zahbxc"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
          "level" => 2
        ]
      ]
      [
        "id" => "JiQqI3offl"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Halten Sie die Knie während der gesamten Bewegung in Linie mit den Fußspitzen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Behalten Sie eine neutrale Wirbelsäulenposition und vermeiden Sie ein übermäßiges Vorbeugen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Achten Sie darauf, dass die Boxhöhe eine parallele oder leicht darunterliegende Kniebeuge ermöglicht."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "FzMCJWsckC"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
        ]
      ]
      [
        "id" => "uB7o_Kj4Yl"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie mit der Abwärtsbewegung beginnen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halten Sie den Atem während des Absenkens und der Pause an."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atmen Sie kräftig aus, wenn Sie sich wieder nach oben drücken."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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" => 1750873329464
    "blocks" => [
      [
        "id" => "-pwYnD_ytJ"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Kniegelenkprobleme oder Schmerzen"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Verletzungen im unteren Rückenbereich"
              "meta" => []
              "items" => []
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            [
              "content" => "Eingeschränkte Hüftbeweglichkeit"
              "meta" => []
              "items" => []
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          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12761
  +title: null
  +data: [
    "time" => 1750873329464
    "blocks" => [
      [
        "id" => "-pwYnD_ytJ"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Kniegelenkprobleme oder Schmerzen"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Verletzungen im unteren Rückenbereich"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Eingeschränkte Hüftbeweglichkeit"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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 {#12748
  +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 {#10134
    -news: Doctrine\ORM\PersistentCollection {#10151 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10149 …}
    #id: 800
    #createdAt: DateTimeImmutable @1747600699 {#10139
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600699 {#10164
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#10101 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#12805
  +faq: App\Entity\Faq {#10134
    -news: Doctrine\ORM\PersistentCollection {#10151 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10149 …}
    #id: 800
    #createdAt: DateTimeImmutable @1747600699 {#10139
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600699 {#10164
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#10101 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Warum sollte ich beim Kniebeugen eine Box verwenden?"
  "answer" => "Die Box sorgt für eine gleichbleibende Bewegungstiefe, unterstützt eine saubere Technik und reduziert die Belastung der Gelenke – ideal zum Technikaufbau und Krafttraining."
]

App\Twig\Components\Ui\RawFaqComponent {#12833
  +question: "Warum sollte ich beim Kniebeugen eine Box verwenden?"
  +answer: "Die Box sorgt für eine gleichbleibende Bewegungstiefe, unterstützt eine saubere Technik und reduziert die Belastung der Gelenke – ideal zum Technikaufbau und Krafttraining."
}

[
  "faq" => App\Entity\Faq {#10103
    -news: Doctrine\ORM\PersistentCollection {#10104 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10106 …}
    #id: 801
    #createdAt: DateTimeImmutable @1747600699 {#10099
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600699 {#10102
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#10108 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12864
  +faq: App\Entity\Faq {#10103
    -news: Doctrine\ORM\PersistentCollection {#10104 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10106 …}
    #id: 801
    #createdAt: DateTimeImmutable @1747600699 {#10099
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600699 {#10102
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#10108 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Box Squat mit Langhantel für Anfänger geeignet?"
  "answer" => "Der Box Squat mit Langhantel ist eher für Fortgeschrittene geeignet, aber Anfänger können mit leichterem Gewicht und Anleitung sicher einsteigen."
]

App\Twig\Components\Ui\RawFaqComponent {#12909
  +question: "Ist der Box Squat mit Langhantel für Anfänger geeignet?"
  +answer: "Der Box Squat mit Langhantel ist eher für Fortgeschrittene geeignet, aber Anfänger können mit leichterem Gewicht und Anleitung sicher einsteigen."
}

[
  "faq" => App\Entity\Faq {#10112
    -news: Doctrine\ORM\PersistentCollection {#10113 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10115 …}
    #id: 802
    #createdAt: DateTimeImmutable @1747600699 {#10110
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600699 {#10111
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#10117 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12912
  +faq: App\Entity\Faq {#10112
    -news: Doctrine\ORM\PersistentCollection {#10113 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10115 …}
    #id: 802
    #createdAt: DateTimeImmutable @1747600699 {#10110
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600699 {#10111
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#10117 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiert der Box Squat mit Langhantel hauptsächlich?"
  "answer" => "Der Box Squat mit Langhantel trainiert vorrangig die Oberschenkelvorderseite und das Gesäß, aktiviert aber auch die hintere Oberschenkelmuskulatur, Adduktoren und den unteren Rücken."
]

App\Twig\Components\Ui\RawFaqComponent {#12956
  +question: "Welche Muskeln trainiert der Box Squat mit Langhantel hauptsächlich?"
  +answer: "Der Box Squat mit Langhantel trainiert vorrangig die Oberschenkelvorderseite und das Gesäß, aktiviert aber auch die hintere Oberschenkelmuskulatur, Adduktoren und den unteren Rücken."
}

[
  "faq" => App\Entity\Faq {#10121
    -news: Doctrine\ORM\PersistentCollection {#10122 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10124 …}
    #id: 803
    #createdAt: DateTimeImmutable @1747600699 {#10119
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600699 {#10120
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#10126 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12959
  +faq: App\Entity\Faq {#10121
    -news: Doctrine\ORM\PersistentCollection {#10122 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10124 …}
    #id: 803
    #createdAt: DateTimeImmutable @1747600699 {#10119
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600699 {#10120
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#10126 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft der Box Squat bei Knieschmerzen?"
  "answer" => "Ja, der Box Squat kann bei Knieschmerzen helfen, da er die Kniebelastung reduziert und eine bessere Bewegungskontrolle ermöglicht."
]

App\Twig\Components\Ui\RawFaqComponent {#13003
  +question: "Hilft der Box Squat bei Knieschmerzen?"
  +answer: "Ja, der Box Squat kann bei Knieschmerzen helfen, da er die Kniebelastung reduziert und eine bessere Bewegungskontrolle ermöglicht."
}

[
  "faq" => App\Entity\Faq {#10174
    -news: Doctrine\ORM\PersistentCollection {#10175 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10177 …}
    #id: 804
    #createdAt: DateTimeImmutable @1747600699 {#10172
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600699 {#10173
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#10179 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#13006
  +faq: App\Entity\Faq {#10174
    -news: Doctrine\ORM\PersistentCollection {#10175 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10177 …}
    #id: 804
    #createdAt: DateTimeImmutable @1747600699 {#10172
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600699 {#10173
      date: 2025-05-18 22:38:19.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#10179 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie hoch sollte die Box beim Box Squat sein?"
  "answer" => "Die Box sollte so hoch sein, dass die Oberschenkel parallel zum Boden oder leicht darunter sind – abhängig von Mobilität und Trainingsziel."
]

App\Twig\Components\Ui\RawFaqComponent {#13050
  +question: "Wie hoch sollte die Box beim Box Squat sein?"
  +answer: "Die Box sollte so hoch sein, dass die Oberschenkel parallel zum Boden oder leicht darunter sind – abhängig von Mobilität und Trainingsziel."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    4
    6
    7
    12
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12978
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#13061 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    4
    6
    7
    12
  ]
  +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 {#13059 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#13060 …}
}

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

App\Twig\Components\Ui\Badge {#14382
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14434
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Adduktoren"
  "url" => "/de/ubungen/muskel/4-adduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14458
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Bauchmuskeln"
  "url" => "/de/ubungen/muskel/6-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14482
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14506
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Rückenmuskeln"
  "url" => "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14530
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#14354
  +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 {#14563
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#14594
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14620
  +name: "Pronation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Olympische stange"
  "url" => "/de/ubungen/ausstattung/9-olympische-stange"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14657
  +name: "Olympische stange"
  +url: "/de/ubungen/ausstattung/9-olympische-stange"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Plyobox"
  "url" => "/de/ubungen/ausstattung/83-plyobox"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14681
  +name: "Plyobox"
  +url: "/de/ubungen/ausstattung/83-plyobox"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14705
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14729
  +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 {#14753
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14777
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Unterer körper"
  "url" => "/de/ubungen/kategorie/68-unterer-korper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14801
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#14544
  +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 {#12687
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14858
  +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 {#14896
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-656cb78153303?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 {#14932
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-656cb78153303?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 {#14970
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15003
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Box Squat mit Langhantel"
  "description" => "Der Box Squat mit Langhantel ist eine effektive Kraftübung für die untere Körperhälfte, die sich durch kontrollierte Bewegungsführung und gezielten Muskelaufbau auszeichnet. Die Integration einer Box dient als Tiefenreferenz und fördert eine saubere Technik sowie eine stabile Körperhaltung. Diese Variante der klassischen Kniebeuge unterstützt insbesondere die Bewegungsökonomie und minimiert das Risiko von Überstreckungen. Durch das kurze Absetzen auf der Box wird der Bewegungsablauf unterbrochen, was die neuromuskuläre Kontrolle verbessert und die Explosivkraft aus der Sitzposition heraus fördert. Der Box Squat eignet sich hervorragend für Sportler und Kraftsportler, die ihre Kniebeugetechnik optimieren und gleichzeitig die Gelenkbelastung reduzieren möchten. Häufig findet diese Übung Anwendung im Krafttraining, Bodybuilding und funktionellen Training zur Verbesserung grundlegender Bewegungsmuster und zur Erhöhung der Belastbarkeit im unteren Körperbereich."
]

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

App\Twig\Components\App\PageSharer {#15043
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656cb78153303-box-squat-mit-langhantel?alias=15795&open-account-panel-popup=1"
  +title: "Box Squat mit Langhantel"
  +description: "Der Box Squat mit Langhantel ist eine effektive Kraftübung für die untere Körperhälfte, die sich durch kontrollierte Bewegungsführung und gezielten Muskelaufbau auszeichnet. Die Integration einer Box dient als Tiefenreferenz und fördert eine saubere Technik sowie eine stabile Körperhaltung. Diese Variante der klassischen Kniebeuge unterstützt insbesondere die Bewegungsökonomie und minimiert das Risiko von Überstreckungen. Durch das kurze Absetzen auf der Box wird der Bewegungsablauf unterbrochen, was die neuromuskuläre Kontrolle verbessert und die Explosivkraft aus der Sitzposition heraus fördert. Der Box Squat eignet sich hervorragend für Sportler und Kraftsportler, die ihre Kniebeugetechnik optimieren und gleichzeitig die Gelenkbelastung reduzieren möchten. Häufig findet diese Übung Anwendung im Krafttraining, Bodybuilding und funktionellen Training zur Verbesserung grundlegender Bewegungsmuster und zur Erhöhung der Belastbarkeit im unteren Körperbereich."
  +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 {#15051
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15073
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15097
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15120
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15143
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15166
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15189
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15212
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15259
  +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 {#15314
  +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 {#15306
  -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 {#15348
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15380
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15403
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15426
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15449
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +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 {#15472
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10763 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}