Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6141
  -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 {#6188
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6199
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6250
  -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 {#6265
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6315
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6359
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6383
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6431
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6455
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6479
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6503
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6527
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#6894
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6849
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6979
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6980 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6978 …}
}

[
  "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 {#7131
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7166
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7196
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7228
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7247
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7357
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7431
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7455
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7479
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7503
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7527
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7551
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7575
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7599
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7623
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7668
  +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 {#7658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7299
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4488
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Smash"
        "url" => "/de/ubungen/gruppe/260-smash"
      ]
      [
        "label" => "Myofasziale Selbstfreigabe der Hamstrings mit Lacrosse-Ball"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7751
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Smash"
      "url" => "/de/ubungen/gruppe/260-smash"
    ]
    [
      "label" => "Myofasziale Selbstfreigabe der Hamstrings mit Lacrosse-Ball"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4488
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Smash"
        "url" => "/de/ubungen/gruppe/260-smash"
      ]
      [
        "label" => "Myofasziale Selbstfreigabe der Hamstrings mit Lacrosse-Ball"
        "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 {#7781
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7803
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#7826
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7869
  +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 {#4419
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4421 …}
    #credits: Doctrine\ORM\PersistentCollection {#4423 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=ubH-5pjLvU4"
    #id: 811
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4470 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450638 {#4457
      date: 2024-11-12 23:30:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450638 {#4409
      date: 2024-11-12 23:30:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "ubH-5pjLvU4"
  }
  "title" => "Selbstmassage der hinteren Oberschenkelmuskulatur"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7956
  +media: App\Entity\Media\MediaVideo {#4419
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4421 …}
    #credits: Doctrine\ORM\PersistentCollection {#4423 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=ubH-5pjLvU4"
    #id: 811
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4470 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450638 {#4457
      date: 2024-11-12 23:30:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450638 {#4409
      date: 2024-11-12 23:30:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "ubH-5pjLvU4"
  }
  +title: "Selbstmassage der hinteren Oberschenkelmuskulatur"
  +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 {#7972
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#8005
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8029
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70e43c57-selbstmassage-der-hinteren-oberschenkelmuskulatur?alias=14591&open-account-panel-popup=1"
  +title: "Myofasziale Selbstfreigabe der Hamstrings mit Lacrosse-Ball - Übung - FitMetrics"
  +description: "Die Selbstmassage der hinteren Oberschenkelmuskulatur mit einem Lacrosse-Ball ist eine wirkungsvolle Methode zur Förderung der Beweglichkeit und Regeneration. Durch gezielten Druck auf die Oberschenkelrückseite werden Verklebungen im Gewebe gelöst und die Durchblutung verbessert. Diese Technik eignet sich sowohl für Sportler als auch für Menschen mit sitzender Tätigkeit und unterstützt den Erhalt der Muskelgesundheit im Alltag. Regelmäßig angewendet, kann sie helfen, Muskelsteifigkeit vorzubeugen, die Erholung nach dem Training zu beschleunigen und die Leistungsfähigkeit des Unterkörpers zu verbessern. Im Gegensatz zu passivem Dehnen bietet diese Methode eine tiefergehende Gewebestimulation, die individuell an den eigenen Druckschmerz angepasst werden kann. Da sie mit minimalem Materialeinsatz nahezu überall durchgeführt werden kann, ist sie eine praktische Ergänzung für jede Trainings- oder Rehabilitationsroutine. Die Selbstmassage trägt dazu bei, muskuläre Verspannungen zu reduzieren, die Flexibilität zu fördern und langfristig die Qualität der Bewegungen zu steigern. Sowohl im Aufwärmprogramm vor dem Sport als auch in der Erholungsphase danach erweist sie sich als wertvolles Werkzeug zur Unterstützung von Gesundheit und Leistungsfähigkeit."
  +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 {#8059
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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[
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]

App\Twig\Components\Media\Icon {#8087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "reddit"
  +title: null
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}

[
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[
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]

App\Twig\Components\Media\Icon {#8112
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
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}

[
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[
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]

App\Twig\Components\Media\Icon {#8135
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "threads"
  +title: null
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}

[
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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 {#8158
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#8181
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#8204
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#8227
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "email"
  +title: null
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}

[
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]

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

App\Twig\Components\Media\Icon {#8258
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1756506720
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
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        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setzen Sie sich auf den Boden, strecken Sie ein Bein aus und platzieren Sie einen Lacrosse-Ball unter der Oberschenkelrückseite."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stützen Sie Ihr Körpergewicht mit den Händen hinter sich ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verlagern Sie Ihr Körpergewicht langsam, um Druck auf den Muskel auszuüben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rollen Sie leicht vor und zurück oder halten Sie den Druck auf einer empfindlichen Stelle."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wechseln Sie die Seite und wiederholen Sie die Übung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Führen Sie die Bewegungen langsam und kontrolliert aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Üben Sie keinen übermäßigen Druck direkt auf die Gelenke aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konzentrieren Sie sich auf verspannte oder empfindliche Bereiche für bestmögliche Ergebnisse."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie Druck aufbauen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie den Muskel auf den Ball sinken lassen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie eine gleichmäßige Atmung, um die Muskelentspannung zu fördern."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8307
  +title: null
  +data: [
    "time" => 1756506720
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setzen Sie sich auf den Boden, strecken Sie ein Bein aus und platzieren Sie einen Lacrosse-Ball unter der Oberschenkelrückseite."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stützen Sie Ihr Körpergewicht mit den Händen hinter sich ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verlagern Sie Ihr Körpergewicht langsam, um Druck auf den Muskel auszuüben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rollen Sie leicht vor und zurück oder halten Sie den Druck auf einer empfindlichen Stelle."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wechseln Sie die Seite und wiederholen Sie die Übung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Führen Sie die Bewegungen langsam und kontrolliert aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Üben Sie keinen übermäßigen Druck direkt auf die Gelenke aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konzentrieren Sie sich auf verspannte oder empfindliche Bereiche für bestmögliche Ergebnisse."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie Druck aufbauen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie den Muskel auf den Ball sinken lassen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie eine gleichmäßige Atmung, um die Muskelentspannung zu fördern."
              "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 …}
}

[
  "data" => [
    "time" => 1756506720
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht anwenden bei frischen Muskelrissen der Oberschenkelrückseite."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei akuten Entzündungen oder Schwellungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei Durchblutungsstörungen vorher ärztlichen Rat einholen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8368
  +title: null
  +data: [
    "time" => 1756506720
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht anwenden bei frischen Muskelrissen der Oberschenkelrückseite."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei akuten Entzündungen oder Schwellungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei Durchblutungsstörungen vorher ärztlichen Rat einholen."
              "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 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#8355
  +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 {#4976
    -news: Doctrine\ORM\PersistentCollection {#4959 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4961 …}
    #id: 5596
    #createdAt: DateTimeImmutable @1756303289 {#4971
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756303289 {#4946
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5009 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8412
  +faq: App\Entity\Faq {#4976
    -news: Doctrine\ORM\PersistentCollection {#4959 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4961 …}
    #id: 5596
    #createdAt: DateTimeImmutable @1756303289 {#4971
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756303289 {#4946
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5009 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wofür wird die Selbstmassage der hinteren Oberschenkelmuskulatur verwendet?"
  "answer" => "Die Selbstmassage dient der myofaszialen Freigabe, um Verspannungen zu lösen, Muskelkater zu reduzieren und die Flexibilität sowie Regeneration der Hamstrings zu verbessern."
]

App\Twig\Components\Ui\RawFaqComponent {#8440
  +question: "Wofür wird die Selbstmassage der hinteren Oberschenkelmuskulatur verwendet?"
  +answer: "Die Selbstmassage dient der myofaszialen Freigabe, um Verspannungen zu lösen, Muskelkater zu reduzieren und die Flexibilität sowie Regeneration der Hamstrings zu verbessern."
}

[
  "faq" => App\Entity\Faq {#5007
    -news: Doctrine\ORM\PersistentCollection {#5006 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5004 …}
    #id: 5597
    #createdAt: DateTimeImmutable @1756303289 {#5011
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756303289 {#5008
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5002 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8471
  +faq: App\Entity\Faq {#5007
    -news: Doctrine\ORM\PersistentCollection {#5006 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5004 …}
    #id: 5597
    #createdAt: DateTimeImmutable @1756303289 {#5011
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756303289 {#5008
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5002 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich die Selbstmassage der hinteren Oberschenkelmuskulatur durchführen?"
  "answer" => "Halten oder rollen Sie auf jeder empfindlichen Stelle 20 bis 40 Sekunden, insgesamt etwa 1 bis 2 Minuten pro Bein."
]

App\Twig\Components\Ui\RawFaqComponent {#8516
  +question: "Wie lange sollte ich die Selbstmassage der hinteren Oberschenkelmuskulatur durchführen?"
  +answer: "Halten oder rollen Sie auf jeder empfindlichen Stelle 20 bis 40 Sekunden, insgesamt etwa 1 bis 2 Minuten pro Bein."
}

[
  "faq" => App\Entity\Faq {#4998
    -news: Doctrine\ORM\PersistentCollection {#4997 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4995 …}
    #id: 5598
    #createdAt: DateTimeImmutable @1756303289 {#5000
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756303289 {#4999
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4993 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8519
  +faq: App\Entity\Faq {#4998
    -news: Doctrine\ORM\PersistentCollection {#4997 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4995 …}
    #id: 5598
    #createdAt: DateTimeImmutable @1756303289 {#5000
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756303289 {#4999
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4993 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich die Selbstmassage der hinteren Oberschenkelmuskulatur täglich machen?"
  "answer" => "Ja, die Übung kann täglich als Teil der Regeneration oder Mobilitätsarbeit durchgeführt werden, solange keine Schmerzen oder akuten Verletzungen vorliegen."
]

App\Twig\Components\Ui\RawFaqComponent {#8563
  +question: "Kann ich die Selbstmassage der hinteren Oberschenkelmuskulatur täglich machen?"
  +answer: "Ja, die Übung kann täglich als Teil der Regeneration oder Mobilitätsarbeit durchgeführt werden, solange keine Schmerzen oder akuten Verletzungen vorliegen."
}

[
  "faq" => App\Entity\Faq {#4989
    -news: Doctrine\ORM\PersistentCollection {#4988 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4986 …}
    #id: 5599
    #createdAt: DateTimeImmutable @1756303289 {#4991
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756303289 {#4990
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4984 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8566
  +faq: App\Entity\Faq {#4989
    -news: Doctrine\ORM\PersistentCollection {#4988 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4986 …}
    #id: 5599
    #createdAt: DateTimeImmutable @1756303289 {#4991
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756303289 {#4990
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4984 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Brauche ich unbedingt einen Lacrosse-Ball für die Selbstmassage der Hamstrings?"
  "answer" => "Ein Lacrosse-Ball ist ideal, aber auch ein Massageball oder ein anderer fester Ball kann wirksam eingesetzt werden."
]

App\Twig\Components\Ui\RawFaqComponent {#8610
  +question: "Brauche ich unbedingt einen Lacrosse-Ball für die Selbstmassage der Hamstrings?"
  +answer: "Ein Lacrosse-Ball ist ideal, aber auch ein Massageball oder ein anderer fester Ball kann wirksam eingesetzt werden."
}

[
  "faq" => App\Entity\Faq {#4936
    -news: Doctrine\ORM\PersistentCollection {#4935 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4933 …}
    #id: 5600
    #createdAt: DateTimeImmutable @1756303289 {#4938
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756303289 {#4937
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4931 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8613
  +faq: App\Entity\Faq {#4936
    -news: Doctrine\ORM\PersistentCollection {#4935 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4933 …}
    #id: 5600
    #createdAt: DateTimeImmutable @1756303289 {#4938
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756303289 {#4937
      date: 2025-08-27 16:01:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4931 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die Selbstmassage der hinteren Oberschenkelmuskulatur für Läufer geeignet?"
  "answer" => "Ja, besonders Läufer profitieren davon, da Muskelkater nach dem Training reduziert, Steifheit verhindert und eine effiziente Laufbewegung unterstützt wird."
]

App\Twig\Components\Ui\RawFaqComponent {#8657
  +question: "Ist die Selbstmassage der hinteren Oberschenkelmuskulatur für Läufer geeignet?"
  +answer: "Ja, besonders Läufer profitieren davon, da Muskelkater nach dem Training reduziert, Steifheit verhindert und eine effiziente Laufbewegung unterstützt wird."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    7
  ]
  "secondaryMuscles" => [
    3
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8585
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8668 …}
  +primaryMuscles: [
    7
  ]
  +secondaryMuscles: [
    3
    37
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8666 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8667 …}
}

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

App\Twig\Components\Ui\Badge {#10143
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +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 {#10195
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Großer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/37-grosser-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10219
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10053
  +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 {#10252
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10283
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Lacrosseball"
  "url" => "/de/ubungen/ausstattung/86-lacrosseball"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10323
  +name: "Lacrosseball"
  +url: "/de/ubungen/ausstattung/86-lacrosseball"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10347
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10371
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10395
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10419
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobilität"
  "url" => "/de/ubungen/kategorie/59-mobilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10443
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +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 {#10467
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Regeneration und entspannung"
  "url" => "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10491
  +name: "Regeneration und entspannung"
  +url: "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10233
  +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 {#8294
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10536
  +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 {#10585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70e43c57?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 {#6330
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70e43c57?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 {#7429
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#9519
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Selbstmassage der hinteren Oberschenkelmuskulatur"
  "description" => "Die Selbstmassage der hinteren Oberschenkelmuskulatur mit einem Lacrosse-Ball ist eine wirkungsvolle Methode zur Förderung der Beweglichkeit und Regeneration. Durch gezielten Druck auf die Oberschenkelrückseite werden Verklebungen im Gewebe gelöst und die Durchblutung verbessert. Diese Technik eignet sich sowohl für Sportler als auch für Menschen mit sitzender Tätigkeit und unterstützt den Erhalt der Muskelgesundheit im Alltag. Regelmäßig angewendet, kann sie helfen, Muskelsteifigkeit vorzubeugen, die Erholung nach dem Training zu beschleunigen und die Leistungsfähigkeit des Unterkörpers zu verbessern. Im Gegensatz zu passivem Dehnen bietet diese Methode eine tiefergehende Gewebestimulation, die individuell an den eigenen Druckschmerz angepasst werden kann. Da sie mit minimalem Materialeinsatz nahezu überall durchgeführt werden kann, ist sie eine praktische Ergänzung für jede Trainings- oder Rehabilitationsroutine. Die Selbstmassage trägt dazu bei, muskuläre Verspannungen zu reduzieren, die Flexibilität zu fördern und langfristig die Qualität der Bewegungen zu steigern. Sowohl im Aufwärmprogramm vor dem Sport als auch in der Erholungsphase danach erweist sie sich als wertvolles Werkzeug zur Unterstützung von Gesundheit und Leistungsfähigkeit."
]

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

App\Twig\Components\App\PageSharer {#10621
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70e43c57-selbstmassage-der-hinteren-oberschenkelmuskulatur?alias=14591&open-account-panel-popup=1"
  +title: "Selbstmassage der hinteren Oberschenkelmuskulatur"
  +description: "Die Selbstmassage der hinteren Oberschenkelmuskulatur mit einem Lacrosse-Ball ist eine wirkungsvolle Methode zur Förderung der Beweglichkeit und Regeneration. Durch gezielten Druck auf die Oberschenkelrückseite werden Verklebungen im Gewebe gelöst und die Durchblutung verbessert. Diese Technik eignet sich sowohl für Sportler als auch für Menschen mit sitzender Tätigkeit und unterstützt den Erhalt der Muskelgesundheit im Alltag. Regelmäßig angewendet, kann sie helfen, Muskelsteifigkeit vorzubeugen, die Erholung nach dem Training zu beschleunigen und die Leistungsfähigkeit des Unterkörpers zu verbessern. Im Gegensatz zu passivem Dehnen bietet diese Methode eine tiefergehende Gewebestimulation, die individuell an den eigenen Druckschmerz angepasst werden kann. Da sie mit minimalem Materialeinsatz nahezu überall durchgeführt werden kann, ist sie eine praktische Ergänzung für jede Trainings- oder Rehabilitationsroutine. Die Selbstmassage trägt dazu bei, muskuläre Verspannungen zu reduzieren, die Flexibilität zu fördern und langfristig die Qualität der Bewegungen zu steigern. Sowohl im Aufwärmprogramm vor dem Sport als auch in der Erholungsphase danach erweist sie sich als wertvolles Werkzeug zur Unterstützung von Gesundheit und Leistungsfähigkeit."
  +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 {#10629
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#10651
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#10675
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#10698
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#10721
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#10744
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#10767
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#10790
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#10837
  +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 {#10892
  +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 {#10884
  -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 {#10926
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#10958
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#10981
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#11004
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#11027
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#11050
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#11073
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +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 {#11096
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6191 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}