Symfony Profiler

App\Twig\Components\Menu\MainMenu {#10081
  -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 {#10128
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10139
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10190
  -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 {#10205
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10255
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10283
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10299
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10323
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10347
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10371
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10395
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10419
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10443
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10467
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#10746
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10733
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#10824
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10825 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10823 …}
}

[
  "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 {#10976
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11011
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11041
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11073
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11092
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11202
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11236
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11252
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11276
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11324
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11348
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11372
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11396
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11420
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11444
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11468
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#11513
  +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 {#11503
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11144
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4486
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Squat"
        "url" => "/de/ubungen/gruppe/4-squat"
      ]
      [
        "label" => "Hockdehnung mit erhöhten Fersen"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11596
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Squat"
      "url" => "/de/ubungen/gruppe/4-squat"
    ]
    [
      "label" => "Hockdehnung mit erhöhten Fersen"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4486
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Squat"
        "url" => "/de/ubungen/gruppe/4-squat"
      ]
      [
        "label" => "Hockdehnung mit erhöhten Fersen"
        "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 {#11626
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11648
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11671
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11714
  +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 {#4417
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4419 …}
    #credits: Doctrine\ORM\PersistentCollection {#4421 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=vjvegmAmxUk"
    #id: 741
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4468 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4455
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4407
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "vjvegmAmxUk"
  }
  "title" => "Hockdehnung mit erhöhten Fersen"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11801
  +media: App\Entity\Media\MediaVideo {#4417
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4419 …}
    #credits: Doctrine\ORM\PersistentCollection {#4421 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=vjvegmAmxUk"
    #id: 741
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4468 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4455
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4407
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "vjvegmAmxUk"
  }
  +title: "Hockdehnung mit erhöhten Fersen"
  +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 {#11817
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#11850
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11874
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70d4c0ed-hockdehnung-mit-erhohten-fersen"
  +title: "Hockdehnung mit erhöhten Fersen - Übung - FitMetrics"
  +description: "Die Hockdehnung mit erhöhten Fersen ist eine isometrische Übung für den Unterkörper, die dazu dient, die Tiefe der Kniebeuge zu verbessern, die Oberschenkelmuskulatur zu stärken und die Mobilität der unteren Extremitäten zu fördern. Durch das Anheben der Fersen wird die Belastung auf die Sprunggelenksbeweglichkeit reduziert, was eine tiefere Hockposition mit aufrechterem Oberkörper ermöglicht. Diese Variante eignet sich besonders für Personen mit eingeschränkter Sprunggelenksbeweglichkeit oder für diejenigen, die eine gezielte Aktivierung der Oberschenkelmuskulatur in statischer Position anstreben. Die Übung ist einfach umzusetzen, erfordert keine Ausrüstung und wird häufig im funktionellen Training, in der Rehabilitation sowie im Aufwärmen eingesetzt. Sie fördert die Gelenkkontrolle, Haltungsstabilität und das Gleichgewicht und ist sowohl für Einsteiger als auch für Fortgeschrittene geeignet. Als Mobilitätsübung oder isometrisches Krafttraining ist sie eine vielseitige Ergänzung für jedes Unterkörpertraining."
  +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 {#11904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
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}

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App\Twig\Components\Media\Icon {#11932
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]

App\Twig\Components\Media\Icon {#11957
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
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}

[
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]

App\Twig\Components\Media\Icon {#11980
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
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}

[
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]

App\Twig\Components\Media\Icon {#12003
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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[
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]

App\Twig\Components\Media\Icon {#12026
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#12049
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "whatsapp"
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}

[
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]

App\Twig\Components\Media\Icon {#12072
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "email"
  +title: null
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}

[
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]

[
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]

App\Twig\Components\Media\Icon {#12103
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1753859593
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
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              "meta" => []
            ]
            [
              "content" => "Halten Sie den Oberkörper aufrecht und strecken Sie die Arme nach vorne zur Stabilisierung."
              "items" => []
              "meta" => []
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            [
              "content" => "Verharren Sie in dieser Position für die gewünschte Dauer und achten Sie auf eine saubere Haltung."
              "items" => []
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          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Knie in Linie mit den Zehen und vermeiden Sie ein Einknicken nach innen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewahren Sie eine neutrale Wirbelsäule und lehnen Sie sich nicht zu weit nach vorne."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie die Rumpfmuskulatur während der gesamten Haltung an, um Stabilität zu gewährleisten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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      [
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      [
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          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie in die Hocke gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie während der Haltephase langsam und gleichmäßig aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konzentrieren Sie sich auf eine kontrollierte Atmung zur Unterstützung von Haltung und Ausdauer."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12152
  +title: null
  +data: [
    "time" => 1753859593
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
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              "content" => "Stellen Sie sich schulterbreit hin und platzieren Sie die Fersen auf einer leicht erhöhten Fläche."
              "items" => []
              "meta" => []
            ]
            [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Oberkörper aufrecht und strecken Sie die Arme nach vorne zur Stabilisierung."
              "items" => []
              "meta" => []
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            [
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              "items" => []
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          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Knie in Linie mit den Zehen und vermeiden Sie ein Einknicken nach innen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewahren Sie eine neutrale Wirbelsäule und lehnen Sie sich nicht zu weit nach vorne."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie die Rumpfmuskulatur während der gesamten Haltung an, um Stabilität zu gewährleisten."
              "items" => []
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            ]
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              "content" => "Atmen Sie tief ein, bevor Sie in die Hocke gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie während der Haltephase langsam und gleichmäßig aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konzentrieren Sie sich auf eine kontrollierte Atmung zur Unterstützung von Haltung und Ausdauer."
              "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 …}
}

[
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    "time" => 1753859593
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
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              "content" => "Kniearthrose oder kürzlich erfolgte Knieverletzungen"
              "items" => []
              "meta" => []
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            [
              "content" => "Stark eingeschränkte Sprunggelenksmobilität"
              "items" => []
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            [
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              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12213
  +title: null
  +data: [
    "time" => 1753859593
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
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              "content" => "Kniearthrose oder kürzlich erfolgte Knieverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stark eingeschränkte Sprunggelenksmobilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rückenschmerzen oder Bandscheibenprobleme"
              "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 {#12200
  +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 {#9508
    -news: Doctrine\ORM\PersistentCollection {#9525 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9523 …}
    #id: 3978
    #createdAt: DateTimeImmutable @1752607486 {#9513
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607486 {#9538
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9475 …}
    #newTranslations: null
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#12257
  +faq: App\Entity\Faq {#9508
    -news: Doctrine\ORM\PersistentCollection {#9525 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9523 …}
    #id: 3978
    #createdAt: DateTimeImmutable @1752607486 {#9513
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1752607486 {#9538
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9475 …}
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    #currentLocale: "de"
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[
  "question" => "Welche Muskeln werden bei der Hockdehnung mit erhöhten Fersen aktiviert?"
  "answer" => "Die Hockdehnung mit erhöhten Fersen aktiviert in erster Linie die Oberschenkelmuskulatur und beansprucht zusätzlich Gesäßmuskeln, hintere Oberschenkel und Adduktoren zur Stabilisierung."
]

App\Twig\Components\Ui\RawFaqComponent {#12285
  +question: "Welche Muskeln werden bei der Hockdehnung mit erhöhten Fersen aktiviert?"
  +answer: "Die Hockdehnung mit erhöhten Fersen aktiviert in erster Linie die Oberschenkelmuskulatur und beansprucht zusätzlich Gesäßmuskeln, hintere Oberschenkel und Adduktoren zur Stabilisierung."
}

[
  "faq" => App\Entity\Faq {#9477
    -news: Doctrine\ORM\PersistentCollection {#9478 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9480 …}
    #id: 3979
    #createdAt: DateTimeImmutable @1752607486 {#9473
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607486 {#9476
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9482 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#12316
  +faq: App\Entity\Faq {#9477
    -news: Doctrine\ORM\PersistentCollection {#9478 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9480 …}
    #id: 3979
    #createdAt: DateTimeImmutable @1752607486 {#9473
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607486 {#9476
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9482 …}
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}

[
  "question" => "Warum sollte man bei der Hockdehnung die Fersen erhöhen?"
  "answer" => "Das Anheben der Fersen verringert den Beweglichkeitsbedarf im Sprunggelenk, ermöglicht eine tiefere Hocke und erhöht die Aktivierung der Oberschenkelmuskulatur."
]

App\Twig\Components\Ui\RawFaqComponent {#12361
  +question: "Warum sollte man bei der Hockdehnung die Fersen erhöhen?"
  +answer: "Das Anheben der Fersen verringert den Beweglichkeitsbedarf im Sprunggelenk, ermöglicht eine tiefere Hocke und erhöht die Aktivierung der Oberschenkelmuskulatur."
}

[
  "faq" => App\Entity\Faq {#9486
    -news: Doctrine\ORM\PersistentCollection {#9487 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9489 …}
    #id: 3980
    #createdAt: DateTimeImmutable @1752607486 {#9484
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607486 {#9485
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9491 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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]

App\Twig\Components\Ui\FaqComponent {#12364
  +faq: App\Entity\Faq {#9486
    -news: Doctrine\ORM\PersistentCollection {#9487 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9489 …}
    #id: 3980
    #createdAt: DateTimeImmutable @1752607486 {#9484
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607486 {#9485
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#3700 …}
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[
  "question" => "Ist die Hockdehnung mit erhöhten Fersen für Anfänger geeignet?"
  "answer" => "Ja, diese Übung ist anfängerfreundlich und ideal, um die Technik der Kniebeuge zu erlernen, die Beweglichkeit zu verbessern und die Ausdauer der Beinmuskulatur sicher aufzubauen."
]

App\Twig\Components\Ui\RawFaqComponent {#12408
  +question: "Ist die Hockdehnung mit erhöhten Fersen für Anfänger geeignet?"
  +answer: "Ja, diese Übung ist anfängerfreundlich und ideal, um die Technik der Kniebeuge zu erlernen, die Beweglichkeit zu verbessern und die Ausdauer der Beinmuskulatur sicher aufzubauen."
}

[
  "faq" => App\Entity\Faq {#9495
    -news: Doctrine\ORM\PersistentCollection {#9496 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9498 …}
    #id: 3981
    #createdAt: DateTimeImmutable @1752607486 {#9493
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607486 {#9494
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9500 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12411
  +faq: App\Entity\Faq {#9495
    -news: Doctrine\ORM\PersistentCollection {#9496 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9498 …}
    #id: 3981
    #createdAt: DateTimeImmutable @1752607486 {#9493
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607486 {#9494
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9500 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich die Übung ohne spezielles Equipment durchführen?"
  "answer" => "Ja, Sie können ein zusammengerolltes Handtuch, eine Yogamatte oder eine flache Erhöhung verwenden, um die Fersen leicht anzuheben."
]

App\Twig\Components\Ui\RawFaqComponent {#12455
  +question: "Kann ich die Übung ohne spezielles Equipment durchführen?"
  +answer: "Ja, Sie können ein zusammengerolltes Handtuch, eine Yogamatte oder eine flache Erhöhung verwenden, um die Fersen leicht anzuheben."
}

[
  "faq" => App\Entity\Faq {#9548
    -news: Doctrine\ORM\PersistentCollection {#9549 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9551 …}
    #id: 3982
    #createdAt: DateTimeImmutable @1752607486 {#9546
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607486 {#9547
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9553 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12458
  +faq: App\Entity\Faq {#9548
    -news: Doctrine\ORM\PersistentCollection {#9549 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9551 …}
    #id: 3982
    #createdAt: DateTimeImmutable @1752607486 {#9546
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607486 {#9547
      date: 2025-07-15 21:24:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3700 …}
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#9553 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich die Position halten?"
  "answer" => "Anfänger können mit 20–30 Sekunden beginnen und sich je nach Kraft, Kontrolle und Trainingsziel schrittweise auf 60 Sekunden oder mehr steigern."
]

App\Twig\Components\Ui\RawFaqComponent {#12502
  +question: "Wie lange sollte ich die Position halten?"
  +answer: "Anfänger können mit 20–30 Sekunden beginnen und sich je nach Kraft, Kontrolle und Trainingsziel schrittweise auf 60 Sekunden oder mehr steigern."
}

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

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12430
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12513 …}
  +primaryMuscles: [
    2
  ]
  +secondaryMuscles: [
    3
    4
    6
    7
  ]
  +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 {#12511 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12512 …}
}

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

App\Twig\Components\Ui\Badge {#13746
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13798
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13822
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13846
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13870
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13656
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#13903
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#13934
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13974
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenia"
  "url" => "/de/ubungen/sport/3-callisthenia"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13998
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14022
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Dehnung"
  "url" => "/de/ubungen/kategorie/56-dehnung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14046
  +name: "Dehnung"
  +url: "/de/ubungen/kategorie/56-dehnung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14070
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14094
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometrisches training"
  "url" => "/de/ubungen/kategorie/76-isometrisches-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14118
  +name: "Isometrisches training"
  +url: "/de/ubungen/kategorie/76-isometrisches-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#13884
  +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 {#12139
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14170
  +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 {#14210
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70d4c0ed?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 {#14246
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70d4c0ed?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 {#14284
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14317
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Hockdehnung mit erhöhten Fersen"
  "description" => "Die Hockdehnung mit erhöhten Fersen ist eine isometrische Übung für den Unterkörper, die dazu dient, die Tiefe der Kniebeuge zu verbessern, die Oberschenkelmuskulatur zu stärken und die Mobilität der unteren Extremitäten zu fördern. Durch das Anheben der Fersen wird die Belastung auf die Sprunggelenksbeweglichkeit reduziert, was eine tiefere Hockposition mit aufrechterem Oberkörper ermöglicht. Diese Variante eignet sich besonders für Personen mit eingeschränkter Sprunggelenksbeweglichkeit oder für diejenigen, die eine gezielte Aktivierung der Oberschenkelmuskulatur in statischer Position anstreben. Die Übung ist einfach umzusetzen, erfordert keine Ausrüstung und wird häufig im funktionellen Training, in der Rehabilitation sowie im Aufwärmen eingesetzt. Sie fördert die Gelenkkontrolle, Haltungsstabilität und das Gleichgewicht und ist sowohl für Einsteiger als auch für Fortgeschrittene geeignet. Als Mobilitätsübung oder isometrisches Krafttraining ist sie eine vielseitige Ergänzung für jedes Unterkörpertraining."
]

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

App\Twig\Components\App\PageSharer {#14357
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70d4c0ed-hockdehnung-mit-erhohten-fersen"
  +title: "Hockdehnung mit erhöhten Fersen"
  +description: "Die Hockdehnung mit erhöhten Fersen ist eine isometrische Übung für den Unterkörper, die dazu dient, die Tiefe der Kniebeuge zu verbessern, die Oberschenkelmuskulatur zu stärken und die Mobilität der unteren Extremitäten zu fördern. Durch das Anheben der Fersen wird die Belastung auf die Sprunggelenksbeweglichkeit reduziert, was eine tiefere Hockposition mit aufrechterem Oberkörper ermöglicht. Diese Variante eignet sich besonders für Personen mit eingeschränkter Sprunggelenksbeweglichkeit oder für diejenigen, die eine gezielte Aktivierung der Oberschenkelmuskulatur in statischer Position anstreben. Die Übung ist einfach umzusetzen, erfordert keine Ausrüstung und wird häufig im funktionellen Training, in der Rehabilitation sowie im Aufwärmen eingesetzt. Sie fördert die Gelenkkontrolle, Haltungsstabilität und das Gleichgewicht und ist sowohl für Einsteiger als auch für Fortgeschrittene geeignet. Als Mobilitätsübung oder isometrisches Krafttraining ist sie eine vielseitige Ergänzung für jedes Unterkörpertraining."
  +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 {#14365
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14387
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14411
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14434
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14457
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14480
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14503
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14526
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14573
  +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 {#14628
  +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 {#14620
  -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 {#14662
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14694
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14717
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14740
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14763
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14786
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +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 {#14809
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10131 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]