Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6076
  -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 {#6123
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6134
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6185
  -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 {#6200
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6250
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6278
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6294
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6318
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6342
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6366
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6390
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6414
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6438
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6462
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6829
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6784
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6914
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6915 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6913 …}
}

[
  "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 {#7066
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7101
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7131
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7163
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7182
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7292
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7326
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7342
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7366
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7390
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7414
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7438
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7462
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7486
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7510
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7534
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7558
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7603
  +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 {#7593
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7234
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4465
    -items: [
      [
        "label" => "menu.home"
        "url" => "/fr/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/fr/exercices"
      ]
      [
        "label" => "Flexion des jambes"
        "url" => "/fr/exercices/groupe/95-flexion-des-jambes"
      ]
      [
        "label" => "Glute Ham Raise"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7686
  +items: [
    [
      "label" => "menu.home"
      "url" => "/fr/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/fr/exercices"
    ]
    [
      "label" => "Flexion des jambes"
      "url" => "/fr/exercices/groupe/95-flexion-des-jambes"
    ]
    [
      "label" => "Glute Ham Raise"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4465
    -items: [
      [
        "label" => "menu.home"
        "url" => "/fr/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/fr/exercices"
      ]
      [
        "label" => "Flexion des jambes"
        "url" => "/fr/exercices/groupe/95-flexion-des-jambes"
      ]
      [
        "label" => "Glute Ham Raise"
        "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 {#7716
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7738
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7761
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7804
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4396
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4398 …}
    #credits: Doctrine\ORM\PersistentCollection {#4400 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2767
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4447 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1757272524 {#4434
      date: 2025-09-07 21:15:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272524 {#4386
      date: 2025-09-07 21:15:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "SBGYSfoqyfU"
  }
  "title" => "Glute Ham Raise"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7891
  +media: App\Entity\Media\MediaVideo {#4396
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4398 …}
    #credits: Doctrine\ORM\PersistentCollection {#4400 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2767
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4447 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1757272524 {#4434
      date: 2025-09-07 21:15:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272524 {#4386
      date: 2025-09-07 21:15:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "SBGYSfoqyfU"
  }
  +title: "Glute Ham Raise"
  +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 {#7907
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7940
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7964
  +shareUrl: "https://test.fitmetrics.ch/fr/exercice/68bc0fe3870bc-glute-ham-raise"
  +title: "Glute Ham Raise - Exercice - FitMetrics"
  +description: "L’extension ischio-jambiers sur GHD, plus connue sous le nom de Glute Ham Raise, est un exercice de renforcement musculaire avancé qui cible la chaîne postérieure. Réalisé sur un appareil spécifique appelé Glute Ham Developer, il combine une extension de hanche et une flexion de genou, reproduisant des mouvements naturels et fonctionnels. Cette caractéristique en fait un exercice particulièrement efficace pour développer la force, la stabilité et l’équilibre musculaire du bas du corps. Cet exercice est très apprécié dans les programmes de préparation physique, notamment par les athlètes, les sprinteurs et les pratiquants de musculation ou de CrossFit. Il favorise une meilleure prévention des blessures en renforçant la capacité des ischio-jambiers à résister aux contraintes excentriques, tout en contribuant à l’explosivité et à la puissance dans les mouvements sportifs tels que les sprints et les sauts. En parallèle, il améliore la posture en consolidant les muscles qui soutiennent le bassin et le rachis. Grâce à son amplitude complète, l’extension ischio-jambiers sur GHD développe non seulement la force musculaire, mais aussi la durabilité et la coordination. C’est un mouvement exigeant, qui requiert une bonne maîtrise technique, mais qui offre des bénéfices importants en matière de performance et de prévention. Pour toute personne cherchant à renforcer efficacement les ischio-jambiers et les fessiers, cet exercice constitue une référence incontournable dans l’entraînement fonctionnel."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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App\Twig\Components\Media\Icon {#7994
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
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App\Twig\Components\Media\Icon {#8022
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App\Twig\Components\Media\Icon {#8047
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
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}

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App\Twig\Components\Media\Icon {#8070
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}

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]

App\Twig\Components\Media\Icon {#8093
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}

[
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]

App\Twig\Components\Media\Icon {#8116
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}

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App\Twig\Components\Media\Icon {#8139
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
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}

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App\Twig\Components\Media\Icon {#8162
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}

[
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App\Twig\Components\Media\Icon {#8193
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "program"
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}

[
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              "content" => "Réglez le GHD de façon à ce que vos genoux reposent sur le coussin et vos pieds soient bien fixés."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Commencez en position droite, le torse aligné et les mains croisées sur la poitrine ou le long du corps."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Descendez lentement le torse vers l’avant en gardant le dos droit."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Contrôlez la descente jusqu’à ce que votre corps soit presque parallèle au sol."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Contractez vos ischio-jambiers et vos fessiers pour revenir en position initiale."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
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          "text" => "Conseils techniques"
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      ]
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        "type" => "list"
        "data" => [
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          "items" => [
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              "content" => "Gardez la sangle abdominale engagée pour éviter d’accentuer la cambrure lombaire."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exécutez le mouvement lentement et de manière contrôlée lors de la descente comme de la remontée."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ne laissez pas vos hanches s’affaisser, maintenez l’alignement tout au long de l’exercice."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
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          "text" => "Conseils de respiration"
        ]
      ]
      [
        "type" => "list"
        "data" => [
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          "items" => [
            [
              "content" => "Inspirez en descendant le buste."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Expirez en contractant les ischio-jambiers et les fessiers pour revenir droit."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8242
  +title: null
  +data: [
    "time" => 1757272616
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
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          "items" => [
            [
              "content" => "Réglez le GHD de façon à ce que vos genoux reposent sur le coussin et vos pieds soient bien fixés."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Commencez en position droite, le torse aligné et les mains croisées sur la poitrine ou le long du corps."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Descendez lentement le torse vers l’avant en gardant le dos droit."
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              "meta" => []
            ]
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              "meta" => []
            ]
            [
              "content" => "Contractez vos ischio-jambiers et vos fessiers pour revenir en position initiale."
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            ]
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              "content" => "Gardez la sangle abdominale engagée pour éviter d’accentuer la cambrure lombaire."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exécutez le mouvement lentement et de manière contrôlée lors de la descente comme de la remontée."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ne laissez pas vos hanches s’affaisser, maintenez l’alignement tout au long de l’exercice."
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            ]
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              "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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              "items" => []
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            [
              "content" => "Élongations ou déchirures des ischio-jambiers"
              "items" => []
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App\Twig\Components\Ui\Editor\EditorRender {#8303
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    "time" => 1757272616
    "version" => "2.31.0-rc.7"
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              "items" => []
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}

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

App\Twig\Components\Ad\AdSquareFluid {#8290
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  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5019
    -news: Doctrine\ORM\PersistentCollection {#5002 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5004 …}
    #id: 5764
    #createdAt: DateTimeImmutable @1757272576 {#5014
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      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#8347
  +faq: App\Entity\Faq {#5019
    -news: Doctrine\ORM\PersistentCollection {#5002 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5004 …}
    #id: 5764
    #createdAt: DateTimeImmutable @1757272576 {#5014
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#4989
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
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[
  "question" => "Quels sont les bienfaits de l’extension ischio-jambiers sur GHD ?"
  "answer" => "L’extension ischio-jambiers sur GHD renforce les ischio-jambiers, les fessiers et le bas du dos, améliore la performance sportive, réduit les risques de blessure et développe une force fonctionnelle de la chaîne postérieure."
]

App\Twig\Components\Ui\RawFaqComponent {#8375
  +question: "Quels sont les bienfaits de l’extension ischio-jambiers sur GHD ?"
  +answer: "L’extension ischio-jambiers sur GHD renforce les ischio-jambiers, les fessiers et le bas du dos, améliore la performance sportive, réduit les risques de blessure et développe une force fonctionnelle de la chaîne postérieure."
}

[
  "faq" => App\Entity\Faq {#5050
    -news: Doctrine\ORM\PersistentCollection {#5049 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5047 …}
    #id: 5765
    #createdAt: DateTimeImmutable @1757272576 {#5054
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5051
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
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]

App\Twig\Components\Ui\FaqComponent {#8406
  +faq: App\Entity\Faq {#5050
    -news: Doctrine\ORM\PersistentCollection {#5049 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5047 …}
    #id: 5765
    #createdAt: DateTimeImmutable @1757272576 {#5054
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1757272576 {#5051
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
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}

[
  "question" => "Quelle est l’erreur la plus fréquente lors de l’extension ischio-jambiers sur GHD ?"
  "answer" => "L’erreur la plus courante consiste à creuser excessivement le bas du dos ou à laisser les hanches s’affaisser, ce qui réduit l’efficacité de l’exercice et augmente le risque de blessure."
]

App\Twig\Components\Ui\RawFaqComponent {#8451
  +question: "Quelle est l’erreur la plus fréquente lors de l’extension ischio-jambiers sur GHD ?"
  +answer: "L’erreur la plus courante consiste à creuser excessivement le bas du dos ou à laisser les hanches s’affaisser, ce qui réduit l’efficacité de l’exercice et augmente le risque de blessure."
}

[
  "faq" => App\Entity\Faq {#5041
    -news: Doctrine\ORM\PersistentCollection {#5040 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5038 …}
    #id: 5766
    #createdAt: DateTimeImmutable @1757272576 {#5043
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5042
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#8454
  +faq: App\Entity\Faq {#5041
    -news: Doctrine\ORM\PersistentCollection {#5040 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5038 …}
    #id: 5766
    #createdAt: DateTimeImmutable @1757272576 {#5043
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5042
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
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[
  "question" => "L’extension ischio-jambiers sur GHD est-elle sans danger pour les genoux et le bas du dos ?"
  "answer" => "Oui, lorsqu’elle est réalisée avec une bonne technique, elle est sûre. Toutefois, en cas de blessure au genou ou au dos, il est recommandé de demander l’avis d’un professionnel avant de l’intégrer."
]

App\Twig\Components\Ui\RawFaqComponent {#8498
  +question: "L’extension ischio-jambiers sur GHD est-elle sans danger pour les genoux et le bas du dos ?"
  +answer: "Oui, lorsqu’elle est réalisée avec une bonne technique, elle est sûre. Toutefois, en cas de blessure au genou ou au dos, il est recommandé de demander l’avis d’un professionnel avant de l’intégrer."
}

[
  "faq" => App\Entity\Faq {#5032
    -news: Doctrine\ORM\PersistentCollection {#5031 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5029 …}
    #id: 5767
    #createdAt: DateTimeImmutable @1757272576 {#5034
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5033
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#8501
  +faq: App\Entity\Faq {#5032
    -news: Doctrine\ORM\PersistentCollection {#5031 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5029 …}
    #id: 5767
    #createdAt: DateTimeImmutable @1757272576 {#5034
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1757272576 {#5033
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
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    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5027 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Quelle est la différence entre l’extension ischio-jambiers sur GHD et le Nordic Curl ?"
  "answer" => "Les deux exercices sollicitent fortement les ischio-jambiers, mais l’extension sur GHD combine extension de hanche et flexion de genou, offrant une amplitude plus complète, tandis que le Nordic Curl met surtout l’accent sur le renforcement excentrique."
]

App\Twig\Components\Ui\RawFaqComponent {#8545
  +question: "Quelle est la différence entre l’extension ischio-jambiers sur GHD et le Nordic Curl ?"
  +answer: "Les deux exercices sollicitent fortement les ischio-jambiers, mais l’extension sur GHD combine extension de hanche et flexion de genou, offrant une amplitude plus complète, tandis que le Nordic Curl met surtout l’accent sur le renforcement excentrique."
}

[
  "faq" => App\Entity\Faq {#4979
    -news: Doctrine\ORM\PersistentCollection {#4978 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4976 …}
    #id: 5768
    #createdAt: DateTimeImmutable @1757272576 {#4981
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#4980
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#4974 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8548
  +faq: App\Entity\Faq {#4979
    -news: Doctrine\ORM\PersistentCollection {#4978 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4976 …}
    #id: 5768
    #createdAt: DateTimeImmutable @1757272576 {#4981
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#4980
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#4974 …}
    #newTranslations: null
    #currentLocale: "fr"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Combien de répétitions d’extensions ischio-jambiers sur GHD dois-je faire ?"
  "answer" => "Commencez par 3 séries de 5 à 8 répétitions contrôlées, en privilégiant la qualité d’exécution, puis augmentez progressivement avec l’amélioration de la force et de l’endurance."
]

App\Twig\Components\Ui\RawFaqComponent {#8592
  +question: "Combien de répétitions d’extensions ischio-jambiers sur GHD dois-je faire ?"
  +answer: "Commencez par 3 séries de 5 à 8 répétitions contrôlées, en privilégiant la qualité d’exécution, puis augmentez progressivement avec l’amélioration de la force et de l’endurance."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
    7
  ]
  "secondaryMuscles" => [
    2
    5
    37
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8520
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8603 …}
  +primaryMuscles: [
    3
    7
  ]
  +secondaryMuscles: [
    2
    5
    37
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8601 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8602 …}
}

[
  "name" => "Fessiers"
  "url" => "/fr/exercices/muscle/3-fessiers"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10111
  +name: "Fessiers"
  +url: "/fr/exercices/muscle/3-fessiers"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Ischio-jambiers"
  "url" => "/fr/exercices/muscle/7-ischio-jambiers"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10163
  +name: "Ischio-jambiers"
  +url: "/fr/exercices/muscle/7-ischio-jambiers"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Quadriceps"
  "url" => "/fr/exercices/muscle/2-quadriceps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10187
  +name: "Quadriceps"
  +url: "/fr/exercices/muscle/2-quadriceps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lombaires"
  "url" => "/fr/exercices/muscle/5-lombaires"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10211
  +name: "Lombaires"
  +url: "/fr/exercices/muscle/5-lombaires"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Grand fessier"
  "url" => "/fr/exercices/muscle/37-grand-fessier"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10235
  +name: "Grand fessier"
  +url: "/fr/exercices/muscle/37-grand-fessier"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10021
  +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 {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "advanced"
]

App\Twig\Components\Training\DifficultyBadge {#10268
  +difficulty: "advanced"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10299
  +name: "Composé"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ghd"
  "url" => "/fr/exercices/equipement/90-ghd"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10339
  +name: "Ghd"
  +url: "/fr/exercices/equipement/90-ghd"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Musculation"
  "url" => "/fr/exercices/sport/1-musculation"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10363
  +name: "Musculation"
  +url: "/fr/exercices/sport/1-musculation"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10387
  +name: "Fitness"
  +url: "/fr/exercices/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10411
  +name: "Crossfit"
  +url: "/fr/exercices/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Renforcement"
  "url" => "/fr/exercices/categorie/61-renforcement"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10435
  +name: "Renforcement"
  +url: "/fr/exercices/categorie/61-renforcement"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bas du corps"
  "url" => "/fr/exercices/categorie/68-bas-du-corps"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10459
  +name: "Bas du corps"
  +url: "/fr/exercices/categorie/68-bas-du-corps"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10249
  +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 {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8229
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10511
  +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 {#10551
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/fr/widgets/exercise/preview-68bc0fe3870bc?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 {#10587
  +route: "https://test.fitmetrics.ch/fr/widgets/exercise/preview-68bc0fe3870bc?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 {#10625
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Glute Ham Raise"
  "description" => "L’extension ischio-jambiers sur GHD, plus connue sous le nom de Glute Ham Raise, est un exercice de renforcement musculaire avancé qui cible la chaîne postérieure. Réalisé sur un appareil spécifique appelé Glute Ham Developer, il combine une extension de hanche et une flexion de genou, reproduisant des mouvements naturels et fonctionnels. Cette caractéristique en fait un exercice particulièrement efficace pour développer la force, la stabilité et l’équilibre musculaire du bas du corps. Cet exercice est très apprécié dans les programmes de préparation physique, notamment par les athlètes, les sprinteurs et les pratiquants de musculation ou de CrossFit. Il favorise une meilleure prévention des blessures en renforçant la capacité des ischio-jambiers à résister aux contraintes excentriques, tout en contribuant à l’explosivité et à la puissance dans les mouvements sportifs tels que les sprints et les sauts. En parallèle, il améliore la posture en consolidant les muscles qui soutiennent le bassin et le rachis. Grâce à son amplitude complète, l’extension ischio-jambiers sur GHD développe non seulement la force musculaire, mais aussi la durabilité et la coordination. C’est un mouvement exigeant, qui requiert une bonne maîtrise technique, mais qui offre des bénéfices importants en matière de performance et de prévention. Pour toute personne cherchant à renforcer efficacement les ischio-jambiers et les fessiers, cet exercice constitue une référence incontournable dans l’entraînement fonctionnel."
]

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

App\Twig\Components\App\PageSharer {#10698
  +shareUrl: "https://test.fitmetrics.ch/fr/exercice/68bc0fe3870bc-glute-ham-raise"
  +title: "Glute Ham Raise"
  +description: "L’extension ischio-jambiers sur GHD, plus connue sous le nom de Glute Ham Raise, est un exercice de renforcement musculaire avancé qui cible la chaîne postérieure. Réalisé sur un appareil spécifique appelé Glute Ham Developer, il combine une extension de hanche et une flexion de genou, reproduisant des mouvements naturels et fonctionnels. Cette caractéristique en fait un exercice particulièrement efficace pour développer la force, la stabilité et l’équilibre musculaire du bas du corps. Cet exercice est très apprécié dans les programmes de préparation physique, notamment par les athlètes, les sprinteurs et les pratiquants de musculation ou de CrossFit. Il favorise une meilleure prévention des blessures en renforçant la capacité des ischio-jambiers à résister aux contraintes excentriques, tout en contribuant à l’explosivité et à la puissance dans les mouvements sportifs tels que les sprints et les sauts. En parallèle, il améliore la posture en consolidant les muscles qui soutiennent le bassin et le rachis. Grâce à son amplitude complète, l’extension ischio-jambiers sur GHD développe non seulement la force musculaire, mais aussi la durabilité et la coordination. C’est un mouvement exigeant, qui requiert une bonne maîtrise technique, mais qui offre des bénéfices importants en matière de performance et de prévention. Pour toute personne cherchant à renforcer efficacement les ischio-jambiers et les fessiers, cet exercice constitue une référence incontournable dans l’entraînement fonctionnel."
  +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 {#10706
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10728
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10752
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10775
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10798
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10821
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10844
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10867
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#2932 …}
  #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 {#10914
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10969
  +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 {#10961
  -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 {#11003
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#11035
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#11058
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#11081
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#11104
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#11127
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#11150
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#11173
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}