Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6532
  -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 {#6579
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#6590
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6641
  -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 {#6656
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#6706
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#6734
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#6750
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#6774
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#6798
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#6822
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#6846
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#6870
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#6894
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#6918
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7285
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7240
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7370
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7371 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7369 …}
}

[
  "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 {#7522
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7557
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7587
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7619
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7638
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7748
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7782
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7798
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7822
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7846
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7870
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7894
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7918
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7942
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7966
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7990
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#8014
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8059
  +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 {#8049
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7690
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4408
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Wadenheben"
        "url" => "/de/ubungen/gruppe/121-wadenheben"
      ]
      [
        "label" => "Kettlebell sitzendes Wadenheben"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8142
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Wadenheben"
      "url" => "/de/ubungen/gruppe/121-wadenheben"
    ]
    [
      "label" => "Kettlebell sitzendes Wadenheben"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4408
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Wadenheben"
        "url" => "/de/ubungen/gruppe/121-wadenheben"
      ]
      [
        "label" => "Kettlebell sitzendes Wadenheben"
        "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 {#8172
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#8194
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#8217
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8260
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4339
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4341 …}
    #credits: Doctrine\ORM\PersistentCollection {#4343 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=H5cBBWlZPTM"
    #id: 1072
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4390 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450641 {#4377
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450641 {#4329
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "H5cBBWlZPTM"
  }
  "title" => "Sitzendes Wadenheben mit Kettlebell"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8347
  +media: App\Entity\Media\MediaVideo {#4339
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4341 …}
    #credits: Doctrine\ORM\PersistentCollection {#4343 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=H5cBBWlZPTM"
    #id: 1072
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4390 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450641 {#4377
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450641 {#4329
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "H5cBBWlZPTM"
  }
  +title: "Sitzendes Wadenheben mit Kettlebell"
  +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 {#8363
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#8396
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8420
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d711d8b4d-sitzendes-wadenheben-mit-kettlebell?alias=11620"
  +title: "Kettlebell sitzendes Wadenheben - Übung - FitMetrics"
  +description: "Das sitzende Wadenheben mit einer Kettlebell ist eine isolierte Unterkörperübung, die gezielt zur Kräftigung und Entwicklung des Musculus soleus dient. In sitzender Position mit 90 Grad gebeugten Knien ausgeführt, spricht diese Variante insbesondere die tiefer liegende Wadenmuskulatur an, die für Ausdauer und aufrechte Körperhaltung entscheidend ist. Durch das Platzieren einer Kettlebell auf den Oberschenkeln und das Anheben der Fersen wird gezielter Widerstand auf die Unterschenkelmuskulatur ausgeübt, während die Beteiligung des Gastrocnemius – der bei stehenden Varianten dominanter ist – reduziert wird. Dadurch eignet sich die Übung ideal als Ergänzung zu stehenden Wadenübungen für eine ausgewogene Muskelentwicklung und zur Verletzungsprävention. Sie ist einfach auszuführen, für jedes Trainingsniveau skalierbar und sowohl zu Hause als auch im Fitnessstudio problemlos durchführbar. Die Verwendung eines Blocks unter den Zehen verstärkt die Dehnung und Muskelaktivierung zusätzlich. Egal ob Anfänger oder fortgeschrittener Athlet – das sitzende Wadenheben mit Kettlebell ist eine effektive und zugängliche Möglichkeit, Stabilität, Leistungsfähigkeit und muskuläre Ausdauer im Unterschenkel zu verbessern."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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[
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]

App\Twig\Components\Media\Icon {#8450
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
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}

[
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App\Twig\Components\Media\Icon {#8478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
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]

App\Twig\Components\Media\Icon {#8503
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
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}

[
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]

App\Twig\Components\Media\Icon {#8526
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
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[
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]

App\Twig\Components\Media\Icon {#8549
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "facebook"
  +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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]

App\Twig\Components\Media\Icon {#8572
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "linkedin"
  +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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]

App\Twig\Components\Media\Icon {#8595
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#8618
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "program"
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]

[
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]

App\Twig\Components\Media\Icon {#8649
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1755779006245
    "blocks" => [
      [
        "id" => "3djnC4PLI3"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
          "level" => 2
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      ]
      [
        "id" => "9bcWk543WE"
        "type" => "list"
        "data" => [
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          "items" => [
            [
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              "meta" => []
              "items" => []
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            [
              "content" => "Platziere eine Kettlebell auf den Oberschenkeln, knapp oberhalb der Knie."
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              "items" => []
            ]
            [
              "content" => "Stelle die Füße flach auf den Boden oder auf eine Erhöhung für mehr Bewegungsfreiheit."
              "meta" => []
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            [
              "content" => "Hebe die Fersen so weit wie möglich an, indem du die Waden anspannst."
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              "items" => []
            ]
            [
              "content" => "Halte die oberste Position kurz, senke dann die Fersen langsam wieder ab."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Wiederhole die Bewegung für die gewünschte Anzahl an Wiederholungen."
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          ]
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      ]
      [
        "id" => "D6SjZSXOAV"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
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      [
        "id" => "75qV2aCZnv"
        "type" => "list"
        "data" => [
          "style" => "unordered"
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          "items" => [
            [
              "content" => "Verwende einen Block oder eine Stufe unter den Zehen, um Dehnung und Bewegungsumfang zu erhöhen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vermeide Schwung oder Federn am unteren Punkt der Bewegung."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halte den Oberkörper aufrecht und lehne dich weder nach vorne noch nach hinten."
              "meta" => []
              "items" => []
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      [
        "id" => "el-805k1Vw"
        "type" => "header"
        "data" => [
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      [
        "id" => "KGm9xZkSRy"
        "type" => "list"
        "data" => [
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          "items" => [
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              "content" => "Atme ein, während du die Fersen absenkst."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atme aus, während du die Fersen anhebst und die Waden anspannst."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8698
  +title: null
  +data: [
    "time" => 1755779006245
    "blocks" => [
      [
        "id" => "3djnC4PLI3"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
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        "type" => "list"
        "data" => [
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          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Setze dich auf eine flache Bank und beuge die Knie im 90-Grad-Winkel."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Platziere eine Kettlebell auf den Oberschenkeln, knapp oberhalb der Knie."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Stelle die Füße flach auf den Boden oder auf eine Erhöhung für mehr Bewegungsfreiheit."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Hebe die Fersen so weit wie möglich an, indem du die Waden anspannst."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halte die oberste Position kurz, senke dann die Fersen langsam wieder ab."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Wiederhole die Bewegung für die gewünschte Anzahl an Wiederholungen."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "D6SjZSXOAV"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
          "level" => 2
        ]
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      [
        "id" => "75qV2aCZnv"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Verwende einen Block oder eine Stufe unter den Zehen, um Dehnung und Bewegungsumfang zu erhöhen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vermeide Schwung oder Federn am unteren Punkt der Bewegung."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halte den Oberkörper aufrecht und lehne dich weder nach vorne noch nach hinten."
              "meta" => []
              "items" => []
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      [
        "id" => "el-805k1Vw"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
        ]
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      [
        "id" => "KGm9xZkSRy"
        "type" => "list"
        "data" => [
          "style" => "unordered"
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          "items" => [
            [
              "content" => "Atme ein, während du die Fersen absenkst."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atme aus, während du die Fersen anhebst und die Waden anspannst."
              "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" => 1755779006246
    "blocks" => [
      [
        "id" => "3FkljpxSB3"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Nicht ausführen bei akuter Achillessehnenentzündung."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vorsicht bei Plantarfasziitis oder Schmerzen in der Ferse."
              "meta" => []
              "items" => []
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            [
              "content" => "Nicht empfohlen bei eingeschränkter Sprunggelenksbeweglichkeit oder kürzlichen Wadenverletzungen."
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App\Twig\Components\Ui\Editor\EditorRender {#8759
  +title: null
  +data: [
    "time" => 1755779006246
    "blocks" => [
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        "id" => "3FkljpxSB3"
        "type" => "list"
        "data" => [
          "style" => "unordered"
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          "items" => [
            [
              "content" => "Nicht ausführen bei akuter Achillessehnenentzündung."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vorsicht bei Plantarfasziitis oder Schmerzen in der Ferse."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Nicht empfohlen bei eingeschränkter Sprunggelenksbeweglichkeit oder kürzlichen Wadenverletzungen."
              "meta" => []
              "items" => []
            ]
          ]
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    "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 {#8746
  +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 {#5882
    -news: Doctrine\ORM\PersistentCollection {#5899 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5897 …}
    #id: 4901
    #createdAt: DateTimeImmutable @1753627966 {#5887
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627966 {#5912
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
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App\Twig\Components\Ui\FaqComponent {#8803
  +faq: App\Entity\Faq {#5882
    -news: Doctrine\ORM\PersistentCollection {#5899 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5897 …}
    #id: 4901
    #createdAt: DateTimeImmutable @1753627966 {#5887
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    #updatedAt: DateTimeImmutable @1753627966 {#5912
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
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    #updatedBy: App\Entity\User {#5469 …}
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}

[
  "question" => "Wie mache ich sitzendes Wadenheben mit einer Kettlebell zu Hause?"
  "answer" => "Setze dich auf einen Stuhl oder eine Bank, stelle die Füße flach auf den Boden, lege eine Kettlebell auf die Oberschenkel und hebe die Fersen an, indem du die Waden anspannst. Oben kurz halten, dann langsam absenken."
]

App\Twig\Components\Ui\RawFaqComponent {#8831
  +question: "Wie mache ich sitzendes Wadenheben mit einer Kettlebell zu Hause?"
  +answer: "Setze dich auf einen Stuhl oder eine Bank, stelle die Füße flach auf den Boden, lege eine Kettlebell auf die Oberschenkel und hebe die Fersen an, indem du die Waden anspannst. Oben kurz halten, dann langsam absenken."
}

[
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    -news: Doctrine\ORM\PersistentCollection {#5852 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5854 …}
    #id: 4902
    #createdAt: DateTimeImmutable @1753627966 {#5847
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627966 {#5850
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#5469 …}
    #updatedBy: App\Entity\User {#5469 …}
    #translations: Doctrine\ORM\PersistentCollection {#5856 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#8862
  +faq: App\Entity\Faq {#5851
    -news: Doctrine\ORM\PersistentCollection {#5852 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5854 …}
    #id: 4902
    #createdAt: DateTimeImmutable @1753627966 {#5847
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627966 {#5850
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#5469 …}
    #updatedBy: App\Entity\User {#5469 …}
    #translations: Doctrine\ORM\PersistentCollection {#5856 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiert sitzendes Wadenheben?"
  "answer" => "Sitzendes Wadenheben trainiert primär den Musculus soleus im Unterschenkel, der für Stabilität und Ausdauer verantwortlich ist."
]

App\Twig\Components\Ui\RawFaqComponent {#8907
  +question: "Welche Muskeln trainiert sitzendes Wadenheben?"
  +answer: "Sitzendes Wadenheben trainiert primär den Musculus soleus im Unterschenkel, der für Stabilität und Ausdauer verantwortlich ist."
}

[
  "faq" => App\Entity\Faq {#5860
    -news: Doctrine\ORM\PersistentCollection {#5861 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5863 …}
    #id: 4903
    #createdAt: DateTimeImmutable @1753627966 {#5858
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627966 {#5859
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#5469 …}
    #updatedBy: App\Entity\User {#5469 …}
    #translations: Doctrine\ORM\PersistentCollection {#5865 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#8910
  +faq: App\Entity\Faq {#5860
    -news: Doctrine\ORM\PersistentCollection {#5861 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5863 …}
    #id: 4903
    #createdAt: DateTimeImmutable @1753627966 {#5858
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627966 {#5859
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#5469 …}
    #updatedBy: App\Entity\User {#5469 …}
    #translations: Doctrine\ORM\PersistentCollection {#5865 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich mit sitzendem Wadenheben größere Waden aufbauen?"
  "answer" => "Ja, durch die gezielte Isolierung des Musculus soleus trägt die Übung zum Muskelaufbau bei. Für bestmögliche Ergebnisse sollte sie mit stehenden Varianten kombiniert werden."
]

App\Twig\Components\Ui\RawFaqComponent {#8954
  +question: "Kann ich mit sitzendem Wadenheben größere Waden aufbauen?"
  +answer: "Ja, durch die gezielte Isolierung des Musculus soleus trägt die Übung zum Muskelaufbau bei. Für bestmögliche Ergebnisse sollte sie mit stehenden Varianten kombiniert werden."
}

[
  "faq" => App\Entity\Faq {#5869
    -news: Doctrine\ORM\PersistentCollection {#5870 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5872 …}
    #id: 4904
    #createdAt: DateTimeImmutable @1753627966 {#5867
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627966 {#5868
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#5469 …}
    #updatedBy: App\Entity\User {#5469 …}
    #translations: Doctrine\ORM\PersistentCollection {#5874 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8957
  +faq: App\Entity\Faq {#5869
    -news: Doctrine\ORM\PersistentCollection {#5870 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5872 …}
    #id: 4904
    #createdAt: DateTimeImmutable @1753627966 {#5867
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627966 {#5868
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#5469 …}
    #updatedBy: App\Entity\User {#5469 …}
    #translations: Doctrine\ORM\PersistentCollection {#5874 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist sitzendes Wadenheben mit Kettlebell für Anfänger geeignet?"
  "answer" => "Ja, diese Übung ist anfängerfreundlich und kann mit wenig Equipment sowohl zu Hause als auch im Studio durchgeführt werden."
]

App\Twig\Components\Ui\RawFaqComponent {#9001
  +question: "Ist sitzendes Wadenheben mit Kettlebell für Anfänger geeignet?"
  +answer: "Ja, diese Übung ist anfängerfreundlich und kann mit wenig Equipment sowohl zu Hause als auch im Studio durchgeführt werden."
}

[
  "faq" => App\Entity\Faq {#5922
    -news: Doctrine\ORM\PersistentCollection {#5923 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5925 …}
    #id: 4905
    #createdAt: DateTimeImmutable @1753627966 {#5920
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627966 {#5921
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#5469 …}
    #updatedBy: App\Entity\User {#5469 …}
    #translations: Doctrine\ORM\PersistentCollection {#5927 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9004
  +faq: App\Entity\Faq {#5922
    -news: Doctrine\ORM\PersistentCollection {#5923 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5925 …}
    #id: 4905
    #createdAt: DateTimeImmutable @1753627966 {#5920
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627966 {#5921
      date: 2025-07-27 16:52:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#5469 …}
    #updatedBy: App\Entity\User {#5469 …}
    #translations: Doctrine\ORM\PersistentCollection {#5927 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sollte ich einen Block unter die Zehen legen beim sitzenden Wadenheben?"
  "answer" => "Ein Block unter den Zehen erhöht die Dehnung in der unteren Position und verbessert die Effektivität durch größeren Bewegungsumfang."
]

App\Twig\Components\Ui\RawFaqComponent {#9048
  +question: "Sollte ich einen Block unter die Zehen legen beim sitzenden Wadenheben?"
  +answer: "Ein Block unter den Zehen erhöht die Dehnung in der unteren Position und verbessert die Effektivität durch größeren Bewegungsumfang."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    8
  ]
  "secondaryMuscles" => [
    41
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8976
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9059 …}
  +primaryMuscles: [
    8
  ]
  +secondaryMuscles: [
    41
  ]
  +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 {#9057 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9058 …}
}

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

App\Twig\Components\Ui\Badge {#10556
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Hinterer Schienbeinmuskel"
  "url" => "/de/ubungen/muskel/41-hinterer-schienbeinmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10608
  +name: "Hinterer Schienbeinmuskel"
  +url: "/de/ubungen/muskel/41-hinterer-schienbeinmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10466
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10641
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10672
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10712
  +name: "Kettlebells"
  +url: "/de/ubungen/ausstattung/2-kettlebells"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Muskelbank"
  "url" => "/de/ubungen/ausstattung/16-muskelbank"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10736
  +name: "Muskelbank"
  +url: "/de/ubungen/ausstattung/16-muskelbank"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10760
  +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 {#10784
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10808
  +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 {#10832
  +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 {#10622
  +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 {#8685
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10889
  +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 {#10927
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d711d8b4d?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 {#10963
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d711d8b4d?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 {#11001
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11034
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Sitzendes Wadenheben mit Kettlebell"
  "description" => "Das sitzende Wadenheben mit einer Kettlebell ist eine isolierte Unterkörperübung, die gezielt zur Kräftigung und Entwicklung des Musculus soleus dient. In sitzender Position mit 90 Grad gebeugten Knien ausgeführt, spricht diese Variante insbesondere die tiefer liegende Wadenmuskulatur an, die für Ausdauer und aufrechte Körperhaltung entscheidend ist. Durch das Platzieren einer Kettlebell auf den Oberschenkeln und das Anheben der Fersen wird gezielter Widerstand auf die Unterschenkelmuskulatur ausgeübt, während die Beteiligung des Gastrocnemius – der bei stehenden Varianten dominanter ist – reduziert wird. Dadurch eignet sich die Übung ideal als Ergänzung zu stehenden Wadenübungen für eine ausgewogene Muskelentwicklung und zur Verletzungsprävention. Sie ist einfach auszuführen, für jedes Trainingsniveau skalierbar und sowohl zu Hause als auch im Fitnessstudio problemlos durchführbar. Die Verwendung eines Blocks unter den Zehen verstärkt die Dehnung und Muskelaktivierung zusätzlich. Egal ob Anfänger oder fortgeschrittener Athlet – das sitzende Wadenheben mit Kettlebell ist eine effektive und zugängliche Möglichkeit, Stabilität, Leistungsfähigkeit und muskuläre Ausdauer im Unterschenkel zu verbessern."
]

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

App\Twig\Components\App\PageSharer {#11074
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d711d8b4d-sitzendes-wadenheben-mit-kettlebell?alias=11620"
  +title: "Sitzendes Wadenheben mit Kettlebell"
  +description: "Das sitzende Wadenheben mit einer Kettlebell ist eine isolierte Unterkörperübung, die gezielt zur Kräftigung und Entwicklung des Musculus soleus dient. In sitzender Position mit 90 Grad gebeugten Knien ausgeführt, spricht diese Variante insbesondere die tiefer liegende Wadenmuskulatur an, die für Ausdauer und aufrechte Körperhaltung entscheidend ist. Durch das Platzieren einer Kettlebell auf den Oberschenkeln und das Anheben der Fersen wird gezielter Widerstand auf die Unterschenkelmuskulatur ausgeübt, während die Beteiligung des Gastrocnemius – der bei stehenden Varianten dominanter ist – reduziert wird. Dadurch eignet sich die Übung ideal als Ergänzung zu stehenden Wadenübungen für eine ausgewogene Muskelentwicklung und zur Verletzungsprävention. Sie ist einfach auszuführen, für jedes Trainingsniveau skalierbar und sowohl zu Hause als auch im Fitnessstudio problemlos durchführbar. Die Verwendung eines Blocks unter den Zehen verstärkt die Dehnung und Muskelaktivierung zusätzlich. Egal ob Anfänger oder fortgeschrittener Athlet – das sitzende Wadenheben mit Kettlebell ist eine effektive und zugängliche Möglichkeit, Stabilität, Leistungsfähigkeit und muskuläre Ausdauer im Unterschenkel zu verbessern."
  +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 {#11082
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11104
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11128
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11151
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11174
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11197
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11220
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#5458
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#7734
  +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 {#10323
  +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 {#10074
  -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 {#11232
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11264
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11287
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11310
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11333
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11356
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11379
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11402
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +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 {#11425
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6582 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}