Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7391
  -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 {#7438
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#7449
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7500
  -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 {#7515
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#7565
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#7593
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#7609
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#7633
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#7657
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#7681
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#7705
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#7729
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#7753
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#7777
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8134
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8121
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8212
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8213 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8211 …}
}

[
  "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 {#8364
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8399
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8429
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8461
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8480
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8590
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8624
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8640
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8664
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8688
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8712
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8736
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8760
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8784
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8808
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8832
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#8856
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8901
  +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 {#8891
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8532
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4626
    -items: [
      [
        "label" => "menu.home"
        "url" => "/it/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/it/esercizi"
      ]
      [
        "label" => "Plank"
        "url" => "/it/esercizi/gruppo/45-plank"
      ]
      [
        "label" => "Reverse Plank"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8984
  +items: [
    [
      "label" => "menu.home"
      "url" => "/it/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/it/esercizi"
    ]
    [
      "label" => "Plank"
      "url" => "/it/esercizi/gruppo/45-plank"
    ]
    [
      "label" => "Reverse Plank"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4626
    -items: [
      [
        "label" => "menu.home"
        "url" => "/it/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/it/esercizi"
      ]
      [
        "label" => "Plank"
        "url" => "/it/esercizi/gruppo/45-plank"
      ]
      [
        "label" => "Reverse Plank"
        "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 {#9014
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#9036
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#9059
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9102
  +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 {#4557
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4559 …}
    #credits: Doctrine\ORM\PersistentCollection {#4561 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=jRHen27awhA"
    #id: 2301
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4608 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450730 {#4595
      date: 2024-11-12 23:32:10.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450730 {#4547
      date: 2024-11-12 23:32:10.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "jRHen27awhA"
  }
  "title" => "Reverse Plank"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9189
  +media: App\Entity\Media\MediaVideo {#4557
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4559 …}
    #credits: Doctrine\ORM\PersistentCollection {#4561 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=jRHen27awhA"
    #id: 2301
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4608 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450730 {#4595
      date: 2024-11-12 23:32:10.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450730 {#4547
      date: 2024-11-12 23:32:10.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "jRHen27awhA"
  }
  +title: "Reverse Plank"
  +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 {#9205
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#9238
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9262
  +shareUrl: "https://test.fitmetrics.ch/it/esercizi/6733d76aaf63b-reverse-plank"
  +title: "Reverse Plank - Esercizio - FitMetrics"
  +description: "Il plank inverso è un esercizio isometrico a corpo libero progettato per migliorare la forza del core, la postura e la flessibilità delle spalle e delle anche. A differenza del plank tradizionale, che coinvolge la parte anteriore del corpo, questa variante attiva la catena posteriore, rendendola un’aggiunta preziosa a qualsiasi programma di allenamento equilibrato. L’esercizio può essere eseguito senza attrezzi, risultando accessibile sia per l’allenamento a casa sia come parte del riscaldamento. Mantenendo una linea corporea diritta ed elevata e concentrandosi sull’attivazione muscolare, si sviluppa un maggiore controllo del core e consapevolezza del corpo. È particolarmente indicato per contrastare gli effetti della sedentarietà, poiché favorisce l’allineamento spinale e rafforza i muscoli posteriori spesso trascurati. Adatto a livelli intermedi, può essere reso più impegnativo aumentando la durata della tenuta o passando a varianti avanzate. Integrarlo regolarmente nell’allenamento aiuta a migliorare l’equilibrio, la mobilità e la resistenza complessiva."
  +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 {#9292
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
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}

[
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[
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]

App\Twig\Components\Media\Icon {#9320
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
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[
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[
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]

App\Twig\Components\Media\Icon {#9345
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
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}

[
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]

App\Twig\Components\Media\Icon {#9368
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "threads"
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}

[
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[
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]

App\Twig\Components\Media\Icon {#9391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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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[
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]

App\Twig\Components\Media\Icon {#9414
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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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[
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]

App\Twig\Components\Media\Icon {#9437
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "whatsapp"
  +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 {#9460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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  "class" => "w-6 h-6 mr-3 !text-white"
]

[
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]

App\Twig\Components\Media\Icon {#9491
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
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              "items" => []
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]

App\Twig\Components\Ui\Editor\EditorRender {#9540
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  +data: [
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    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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        "data" => [
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              "items" => []
              "meta" => []
            ]
            [
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              "content" => "Mantieni la posizione per la durata desiderata respirando in modo regolare."
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      [
        "type" => "header"
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        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Tieni le spalle lontane dalle orecchie e il petto aperto."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Non lasciare che i fianchi cedano; mantieni una forte contrazione dei glutei."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Evita l’iperestensione del collo; guarda verso il soffitto o leggermente in avanti."
              "items" => []
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            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
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            [
              "content" => "Inspira profondamente prima di sollevare i fianchi."
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            [
              "content" => "Espira in modo controllato durante il mantenimento della posizione."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mantieni una respirazione lenta e controllata per tutta la durata dell’esercizio."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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  "data" => [
    "time" => 1747397697
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
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          "items" => [
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              "items" => []
              "meta" => []
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            [
              "content" => "Dolore lombare o problemi ai dischi intervertebrali"
              "items" => []
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            [
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              "meta" => []
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          "meta" => []
        ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#9601
  +title: null
  +data: [
    "time" => 1747397697
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
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        "data" => [
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            ]
            [
              "content" => "Dolore lombare o problemi ai dischi intervertebrali"
              "items" => []
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            ]
            [
              "content" => "Lesioni al polso o sindrome del tunnel carpale"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#9588
  +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 {#6763
    -news: Doctrine\ORM\PersistentCollection {#6780 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6778 …}
    #id: 212
    #createdAt: DateTimeImmutable @1747347404 {#6768
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    #updatedAt: DateTimeImmutable @1747347404 {#6793
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#9645
  +faq: App\Entity\Faq {#6763
    -news: Doctrine\ORM\PersistentCollection {#6780 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6778 …}
    #id: 212
    #createdAt: DateTimeImmutable @1747347404 {#6768
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    #updatedAt: DateTimeImmutable @1747347404 {#6793
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
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    #publishedAt: null
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}

[
  "question" => "Quali muscoli coinvolge maggiormente il plank inverso?"
  "answer" => "Il plank inverso attiva principalmente il core, i glutei e i muscoli posteriori della coscia, rafforzando l’intera catena posteriore."
]

App\Twig\Components\Ui\RawFaqComponent {#9673
  +question: "Quali muscoli coinvolge maggiormente il plank inverso?"
  +answer: "Il plank inverso attiva principalmente il core, i glutei e i muscoli posteriori della coscia, rafforzando l’intera catena posteriore."
}

[
  "faq" => App\Entity\Faq {#6732
    -news: Doctrine\ORM\PersistentCollection {#6733 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6735 …}
    #id: 213
    #createdAt: DateTimeImmutable @1747347404 {#6728
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747347404 {#6731
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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]

App\Twig\Components\Ui\FaqComponent {#9704
  +faq: App\Entity\Faq {#6732
    -news: Doctrine\ORM\PersistentCollection {#6733 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6735 …}
    #id: 213
    #createdAt: DateTimeImmutable @1747347404 {#6728
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747347404 {#6731
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
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    #currentLocale: "it"
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    #publishedAt: null
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  }
}

[
  "question" => "Il plank inverso è adatto ai principianti?"
  "answer" => "Il plank inverso è considerato di livello intermedio, ma i principianti possono iniziare con varianti semplificate come il tabletop inverso per sviluppare forza e stabilità."
]

App\Twig\Components\Ui\RawFaqComponent {#9749
  +question: "Il plank inverso è adatto ai principianti?"
  +answer: "Il plank inverso è considerato di livello intermedio, ma i principianti possono iniziare con varianti semplificate come il tabletop inverso per sviluppare forza e stabilità."
}

[
  "faq" => App\Entity\Faq {#6741
    -news: Doctrine\ORM\PersistentCollection {#6742 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6744 …}
    #id: 214
    #createdAt: DateTimeImmutable @1747347404 {#6739
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
    }
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      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
    }
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]

App\Twig\Components\Ui\FaqComponent {#9752
  +faq: App\Entity\Faq {#6741
    -news: Doctrine\ORM\PersistentCollection {#6742 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6744 …}
    #id: 214
    #createdAt: DateTimeImmutable @1747347404 {#6739
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      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
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}

[
  "question" => "Quanto tempo dovrei mantenere la posizione del plank inverso?"
  "answer" => "Inizia con 15–30 secondi e aumenta gradualmente la durata man mano che migliorano la forza del core e dei glutei."
]

App\Twig\Components\Ui\RawFaqComponent {#9796
  +question: "Quanto tempo dovrei mantenere la posizione del plank inverso?"
  +answer: "Inizia con 15–30 secondi e aumenta gradualmente la durata man mano che migliorano la forza del core e dei glutei."
}

[
  "faq" => App\Entity\Faq {#6750
    -news: Doctrine\ORM\PersistentCollection {#6751 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6753 …}
    #id: 215
    #createdAt: DateTimeImmutable @1747347404 {#6748
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1747347404 {#6749
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#9799
  +faq: App\Entity\Faq {#6750
    -news: Doctrine\ORM\PersistentCollection {#6751 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6753 …}
    #id: 215
    #createdAt: DateTimeImmutable @1747347404 {#6748
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1747347404 {#6749
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
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}

[
  "question" => "Il plank inverso può migliorare la postura?"
  "answer" => "Sì, rafforzando la catena posteriore e il core, il plank inverso contribuisce a una postura migliore e a un corretto allineamento della colonna vertebrale."
]

App\Twig\Components\Ui\RawFaqComponent {#9843
  +question: "Il plank inverso può migliorare la postura?"
  +answer: "Sì, rafforzando la catena posteriore e il core, il plank inverso contribuisce a una postura migliore e a un corretto allineamento della colonna vertebrale."
}

[
  "faq" => App\Entity\Faq {#6803
    -news: Doctrine\ORM\PersistentCollection {#6804 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6806 …}
    #id: 216
    #createdAt: DateTimeImmutable @1747347404 {#6801
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747347404 {#6802
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6808 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9846
  +faq: App\Entity\Faq {#6803
    -news: Doctrine\ORM\PersistentCollection {#6804 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6806 …}
    #id: 216
    #createdAt: DateTimeImmutable @1747347404 {#6801
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747347404 {#6802
      date: 2025-05-16 00:16:44.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6808 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Cosa devo fare se provo dolore ai polsi durante il plank inverso?"
  "answer" => "Se avverti dolore ai polsi, prova a regolare la posizione delle mani o a eseguire l’esercizio sugli avambracci. Consulta un professionista se il fastidio persiste."
]

App\Twig\Components\Ui\RawFaqComponent {#9890
  +question: "Cosa devo fare se provo dolore ai polsi durante il plank inverso?"
  +answer: "Se avverti dolore ai polsi, prova a regolare la posizione delle mani o a eseguire l’esercizio sugli avambracci. Consulta un professionista se il fastidio persiste."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
    6
    7
  ]
  "secondaryMuscles" => [
    2
    5
    8
    10
    14
    28
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9818
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9901 …}
  +primaryMuscles: [
    3
    6
    7
  ]
  +secondaryMuscles: [
    2
    5
    8
    10
    14
    28
  ]
  +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 {#9899 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9900 …}
}

[
  "name" => "Natiche"
  "url" => "/it/esercizi/muscolo/3-natiche"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11050
  +name: "Natiche"
  +url: "/it/esercizi/muscolo/3-natiche"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Addominali"
  "url" => "/it/esercizi/muscolo/6-addominali"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11102
  +name: "Addominali"
  +url: "/it/esercizi/muscolo/6-addominali"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Stretti del ginocchio"
  "url" => "/it/esercizi/muscolo/7-stretti-del-ginocchio"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11126
  +name: "Stretti del ginocchio"
  +url: "/it/esercizi/muscolo/7-stretti-del-ginocchio"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Quadricipite"
  "url" => "/it/esercizi/muscolo/2-quadricipite"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11150
  +name: "Quadricipite"
  +url: "/it/esercizi/muscolo/2-quadricipite"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lombare"
  "url" => "/it/esercizi/muscolo/5-lombare"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11174
  +name: "Lombare"
  +url: "/it/esercizi/muscolo/5-lombare"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Vitelli"
  "url" => "/it/esercizi/muscolo/8-vitelli"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11198
  +name: "Vitelli"
  +url: "/it/esercizi/muscolo/8-vitelli"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Tricipiti"
  "url" => "/it/esercizi/muscolo/10-tricipiti"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11222
  +name: "Tricipiti"
  +url: "/it/esercizi/muscolo/10-tricipiti"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Avambraccio"
  "url" => "/it/esercizi/muscolo/14-avambraccio"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11246
  +name: "Avambraccio"
  +url: "/it/esercizi/muscolo/14-avambraccio"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Spalle"
  "url" => "/it/esercizi/muscolo/28-spalle"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11270
  +name: "Spalle"
  +url: "/it/esercizi/muscolo/28-spalle"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10960
  +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 {#10781
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Telo di base"
  "url" => "/it/esercizi/attrezzature/17-telo-di-base"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11311
  +name: "Telo di base"
  +url: "/it/esercizi/attrezzature/17-telo-di-base"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Senza attrezzatura"
  "url" => "/it/esercizi/attrezzature/29-senza-attrezzatura"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11338
  +name: "Senza attrezzatura"
  +url: "/it/esercizi/attrezzature/29-senza-attrezzatura"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenics"
  "url" => "/it/esercizi/sport/3-callisthenics"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11362
  +name: "Callisthenics"
  +url: "/it/esercizi/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11386
  +name: "Fitness"
  +url: "/it/esercizi/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11410
  +name: "Yoga"
  +url: "/it/esercizi/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11434
  +name: "Pilates"
  +url: "/it/esercizi/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Rinforzo"
  "url" => "/it/esercizi/categoria/61-rinforzo"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11458
  +name: "Rinforzo"
  +url: "/it/esercizi/categoria/61-rinforzo"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometria"
  "url" => "/it/esercizi/categoria/76-isometria"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11482
  +name: "Isometria"
  +url: "/it/esercizi/categoria/76-isometria"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Equilibrio e stabilità"
  "url" => "/it/esercizi/categoria/78-equilibrio-e-stabilita"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11506
  +name: "Equilibrio e stabilità"
  +url: "/it/esercizi/categoria/78-equilibrio-e-stabilita"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10222
  +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 {#9527
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11561
  +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 {#11599
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/it/widgets/exercise/preview-6733d76aaf63b?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 {#11635
  +route: "https://test.fitmetrics.ch/it/widgets/exercise/preview-6733d76aaf63b?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 {#11673
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#11706
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Reverse Plank"
  "description" => "Il plank inverso è un esercizio isometrico a corpo libero progettato per migliorare la forza del core, la postura e la flessibilità delle spalle e delle anche. A differenza del plank tradizionale, che coinvolge la parte anteriore del corpo, questa variante attiva la catena posteriore, rendendola un’aggiunta preziosa a qualsiasi programma di allenamento equilibrato. L’esercizio può essere eseguito senza attrezzi, risultando accessibile sia per l’allenamento a casa sia come parte del riscaldamento. Mantenendo una linea corporea diritta ed elevata e concentrandosi sull’attivazione muscolare, si sviluppa un maggiore controllo del core e consapevolezza del corpo. È particolarmente indicato per contrastare gli effetti della sedentarietà, poiché favorisce l’allineamento spinale e rafforza i muscoli posteriori spesso trascurati. Adatto a livelli intermedi, può essere reso più impegnativo aumentando la durata della tenuta o passando a varianti avanzate. Integrarlo regolarmente nell’allenamento aiuta a migliorare l’equilibrio, la mobilità e la resistenza complessiva."
]

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

App\Twig\Components\App\PageSharer {#11746
  +shareUrl: "https://test.fitmetrics.ch/it/esercizi/6733d76aaf63b-reverse-plank"
  +title: "Reverse Plank"
  +description: "Il plank inverso è un esercizio isometrico a corpo libero progettato per migliorare la forza del core, la postura e la flessibilità delle spalle e delle anche. A differenza del plank tradizionale, che coinvolge la parte anteriore del corpo, questa variante attiva la catena posteriore, rendendola un’aggiunta preziosa a qualsiasi programma di allenamento equilibrato. L’esercizio può essere eseguito senza attrezzi, risultando accessibile sia per l’allenamento a casa sia come parte del riscaldamento. Mantenendo una linea corporea diritta ed elevata e concentrandosi sull’attivazione muscolare, si sviluppa un maggiore controllo del core e consapevolezza del corpo. È particolarmente indicato per contrastare gli effetti della sedentarietà, poiché favorisce l’allineamento spinale e rafforza i muscoli posteriori spesso trascurati. Adatto a livelli intermedi, può essere reso più impegnativo aumentando la durata della tenuta o passando a varianti avanzate. Integrarlo regolarmente nell’allenamento aiuta a migliorare l’equilibrio, la mobilità e la resistenza complessiva."
  +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 {#11754
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#11776
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#11800
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#11823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#11846
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#11869
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#11892
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#11915
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#11962
  +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 {#12017
  +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 {#12009
  -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 {#12051
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#12083
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#12106
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +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 {#12129
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7441 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}