Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5826
  -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 {#5873
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#5884
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#5935
  -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 {#5950
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6000
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6028
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6044
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6068
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6092
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6116
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6140
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6164
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6188
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6212
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6485
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6472
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6563
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6564 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6562 …}
}

[
  "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 {#6715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6750
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6780
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6812
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6831
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6941
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6975
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#6991
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7015
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7039
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7063
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7111
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7135
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7159
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7183
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7207
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7252
  +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 {#7242
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#6883
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4552
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Boxing Drill"
        "url" => "/de/ubungen/gruppe/345-boxing-drill"
      ]
      [
        "label" => "Shadow Boxing"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7335
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Boxing Drill"
      "url" => "/de/ubungen/gruppe/345-boxing-drill"
    ]
    [
      "label" => "Shadow Boxing"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4552
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Boxing Drill"
        "url" => "/de/ubungen/gruppe/345-boxing-drill"
      ]
      [
        "label" => "Shadow Boxing"
        "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 {#7365
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7387
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7410
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7453
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4483
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4485 …}
    #credits: Doctrine\ORM\PersistentCollection {#4487 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2865
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4534 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1760884060 {#4521
      date: 2025-10-19 16:27:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884060 {#4473
      date: 2025-10-19 16:27:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 240
    -endTime: 260
    -youtubeId: "tSNybMUpMKk"
  }
  "title" => "Shadow Boxing"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7540
  +media: App\Entity\Media\MediaVideo {#4483
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4485 …}
    #credits: Doctrine\ORM\PersistentCollection {#4487 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2865
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4534 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1760884060 {#4521
      date: 2025-10-19 16:27:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884060 {#4473
      date: 2025-10-19 16:27:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 240
    -endTime: 260
    -youtubeId: "tSNybMUpMKk"
  }
  +title: "Shadow Boxing"
  +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 {#7556
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7589
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7613
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68f3fc66425d3-shadow-boxing"
  +title: "Shadow Boxing - Übung - FitMetrics"
  +description: "Shadow Boxing ist eine dynamische Konditionsübung, bei der ein realistisches Boxszenario ohne Ausrüstung oder physischen Kontakt simuliert wird. Die Methode wird im Leistungs- und Gesundheitssport genutzt, um Koordination, Reaktionsgeschwindigkeit, Körperwahrnehmung und Ausdauer gezielt zu verbessern. Durch das präzise Ausführen von Schlagkombinationen aus der Kampfstellung entsteht ein ganzheitlicher Bewegungsablauf, der sowohl Ober- als auch Unterkörper fordert. Shadow Boxing eignet sich für jedes Trainingsniveau, da Intensität und Tempo individuell gesteuert werden können. Die Übung unterstützt die Entwicklung eines natürlichen Bewegungsflusses, schult das Raumgefühl und fördert defensive Reflexe, wodurch sie ein fester Bestandteil im Boxtraining, im Kampfsport sowie im funktionellen Fitnesstraining ist. Zusätzlich wirkt Shadow Boxing mental aktivierend, verbessert die Körperhaltung und steigert die Bewegungseffizienz. Da kein Equipment benötigt wird und wenig Platz erforderlich ist, lässt sich die Übung überall durchführen – ideal als Warm-up, als Ausdauertraining oder zur Schulung von Koordination und Timing."
  +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 {#7643
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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[
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]

App\Twig\Components\Media\Icon {#7671
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
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}

[
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[
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]

App\Twig\Components\Media\Icon {#7696
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#7719
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "threads"
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  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#7742
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#7765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7788
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#7811
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "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 {#7842
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1760948212
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
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      ]
      [
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        "data" => [
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          "items" => [
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              "content" => "Nimm eine Boxhaltung ein mit den Fäusten in Kinnhöhe."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verlagere dein Gewicht leicht und führe kontrollierte Schläge in die Luft aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewege dich locker auf den Füßen und halte die Deckung oben."
              "items" => []
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              "content" => "Wechsle fortlaufend die Schlaghand und passe deine Fußposition an."
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          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte deine Körpermitte aktiv und die Ellenbogen nah am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schlage mit voller Streckung, ohne die Gelenke zu überstrecken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Behalte eine fließende Kopfbewegung und einen rhythmischen Bewegungsablauf bei."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme in der Deckung leicht durch die Nase ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme bei jedem Schlag kräftig durch den Mund aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme gleichmäßig weiter und bleibe zwischen den Bewegungen entspannt."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#7891
  +title: null
  +data: [
    "time" => 1760948212
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
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            [
              "content" => "Nimm eine Boxhaltung ein mit den Fäusten in Kinnhöhe."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verlagere dein Gewicht leicht und führe kontrollierte Schläge in die Luft aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewege dich locker auf den Füßen und halte die Deckung oben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wechsle fortlaufend die Schlaghand und passe deine Fußposition an."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte deine Körpermitte aktiv und die Ellenbogen nah am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schlage mit voller Streckung, ohne die Gelenke zu überstrecken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Behalte eine fließende Kopfbewegung und einen rhythmischen Bewegungsablauf bei."
              "items" => []
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            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
        "data" => [
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        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme in der Deckung leicht durch die Nase ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme bei jedem Schlag kräftig durch den Mund aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme gleichmäßig weiter und bleibe zwischen den Bewegungen entspannt."
              "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" => 1760948212
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "list"
        "data" => [
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          "items" => [
            [
              "content" => "Nicht ausführen bei akuten Schulter- oder Handgelenksverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht ausführen bei unkontrollierten Herz-Kreislauf-Erkrankungen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#7952
  +title: null
  +data: [
    "time" => 1760948212
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht ausführen bei unkontrollierten Herz-Kreislauf-Erkrankungen"
              "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 {#7939
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5447
    -news: Doctrine\ORM\PersistentCollection {#5430 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5432 …}
    #id: 6166
    #createdAt: DateTimeImmutable @1760884169 {#5442
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884169 {#5417
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#7996
  +faq: App\Entity\Faq {#5447
    -news: Doctrine\ORM\PersistentCollection {#5430 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5432 …}
    #id: 6166
    #createdAt: DateTimeImmutable @1760884169 {#5442
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884169 {#5417
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5476 …}
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    #currentLocale: "de"
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    -published: true
    #publishedAt: null
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  }
}

[
  "question" => "Welche Vorteile bietet Shadow Boxing für meine Fitness?"
  "answer" => "Shadow Boxing verbessert die kardiovaskuläre Ausdauer, die Koordination, das Reaktionsvermögen und die Ganzkörperkontrolle – ohne Ausrüstung und bei minimalem Platzbedarf."
]

App\Twig\Components\Ui\RawFaqComponent {#8024
  +question: "Welche Vorteile bietet Shadow Boxing für meine Fitness?"
  +answer: "Shadow Boxing verbessert die kardiovaskuläre Ausdauer, die Koordination, das Reaktionsvermögen und die Ganzkörperkontrolle – ohne Ausrüstung und bei minimalem Platzbedarf."
}

[
  "faq" => App\Entity\Faq {#5478
    -news: Doctrine\ORM\PersistentCollection {#5485 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5482 …}
    #id: 6167
    #createdAt: DateTimeImmutable @1760884169 {#5473
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884169 {#5480
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5492 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8055
  +faq: App\Entity\Faq {#5478
    -news: Doctrine\ORM\PersistentCollection {#5485 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5482 …}
    #id: 6167
    #createdAt: DateTimeImmutable @1760884169 {#5473
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884169 {#5480
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5492 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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}

[
  "question" => "Ist Shadow Boxing sicher für die Schultern?"
  "answer" => "Ja, sofern die Schläge kontrolliert und ohne Überstreckung ausgeführt werden, sollte es jedoch bei akuten Schmerzen oder Verletzungen vermieden werden."
]

App\Twig\Components\Ui\RawFaqComponent {#8100
  +question: "Ist Shadow Boxing sicher für die Schultern?"
  +answer: "Ja, sofern die Schläge kontrolliert und ohne Überstreckung ausgeführt werden, sollte es jedoch bei akuten Schmerzen oder Verletzungen vermieden werden."
}

[
  "faq" => App\Entity\Faq {#5491
    -news: Doctrine\ORM\PersistentCollection {#5674 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5548 …}
    #id: 6168
    #createdAt: DateTimeImmutable @1760884169 {#5489
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884169 {#5488
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5464 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8103
  +faq: App\Entity\Faq {#5491
    -news: Doctrine\ORM\PersistentCollection {#5674 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5548 …}
    #id: 6168
    #createdAt: DateTimeImmutable @1760884169 {#5489
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884169 {#5488
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5464 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der häufigste Fehler beim Shadow Boxing?"
  "answer" => "Häufig wird mit steifen Armen ohne Kopf- und Fußarbeit geschlagen, was die Effektivität mindert und die Gelenke stärker belastet."
]

App\Twig\Components\Ui\RawFaqComponent {#8147
  +question: "Was ist der häufigste Fehler beim Shadow Boxing?"
  +answer: "Häufig wird mit steifen Armen ohne Kopf- und Fußarbeit geschlagen, was die Effektivität mindert und die Gelenke stärker belastet."
}

[
  "faq" => App\Entity\Faq {#5460
    -news: Doctrine\ORM\PersistentCollection {#5459 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5457 …}
    #id: 6169
    #createdAt: DateTimeImmutable @1760884169 {#5462
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884169 {#5461
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5455 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8150
  +faq: App\Entity\Faq {#5460
    -news: Doctrine\ORM\PersistentCollection {#5459 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5457 …}
    #id: 6169
    #createdAt: DateTimeImmutable @1760884169 {#5462
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884169 {#5461
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5455 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich Shadow Boxing trainieren, um Fortschritte zu erzielen?"
  "answer" => "Einsteiger können mit 2 bis 3 Runden à 2 Minuten beginnen und die Dauer oder Intensität je nach Trainingsziel schrittweise steigern."
]

App\Twig\Components\Ui\RawFaqComponent {#8194
  +question: "Wie lange sollte ich Shadow Boxing trainieren, um Fortschritte zu erzielen?"
  +answer: "Einsteiger können mit 2 bis 3 Runden à 2 Minuten beginnen und die Dauer oder Intensität je nach Trainingsziel schrittweise steigern."
}

[
  "faq" => App\Entity\Faq {#5407
    -news: Doctrine\ORM\PersistentCollection {#5406 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5404 …}
    #id: 6170
    #createdAt: DateTimeImmutable @1760884169 {#5409
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884169 {#5408
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5402 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8197
  +faq: App\Entity\Faq {#5407
    -news: Doctrine\ORM\PersistentCollection {#5406 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5404 …}
    #id: 6170
    #createdAt: DateTimeImmutable @1760884169 {#5409
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760884169 {#5408
      date: 2025-10-19 16:29:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5402 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Worin unterscheidet sich Shadow Boxing mit Beinarbeit von der statischen Variante?"
  "answer" => "Mit Beinarbeit wird die Distanz wie im realen Kampf aktiv kontrolliert, was Agilität und Reaktionsfähigkeit stärker verbessert als eine rein stationäre Ausführung."
]

App\Twig\Components\Ui\RawFaqComponent {#8241
  +question: "Worin unterscheidet sich Shadow Boxing mit Beinarbeit von der statischen Variante?"
  +answer: "Mit Beinarbeit wird die Distanz wie im realen Kampf aktiv kontrolliert, was Agilität und Reaktionsfähigkeit stärker verbessert als eine rein stationäre Ausführung."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
    28
  ]
  "secondaryMuscles" => [
    8
    10
    12
    13
    15
    24
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8169
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8252 …}
  +primaryMuscles: [
    6
    28
  ]
  +secondaryMuscles: [
    8
    10
    12
    13
    15
    24
  ]
  +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 {#8250 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8251 …}
}

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

App\Twig\Components\Ui\Badge {#9425
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schultern"
  "url" => "/de/ubungen/muskel/28-schultern"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9477
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9501
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Trizeps"
  "url" => "/de/ubungen/muskel/10-trizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9525
  +name: "Trizeps"
  +url: "/de/ubungen/muskel/10-trizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Rückenmuskeln"
  "url" => "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9549
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Trapezmuskeln"
  "url" => "/de/ubungen/muskel/13-trapezmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9573
  +name: "Trapezmuskeln"
  +url: "/de/ubungen/muskel/13-trapezmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schräge Bauchmuskeln"
  "url" => "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9597
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Bizepsmuskeln"
  "url" => "/de/ubungen/muskel/24-bizepsmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9621
  +name: "Bizepsmuskeln"
  +url: "/de/ubungen/muskel/24-bizepsmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9413
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#9654
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#9685
  +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 {#9725
  +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 {#9749
  +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 {#9773
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Kardiovaskuläre"
  "url" => "/de/ubungen/kategorie/57-kardiovaskulare"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9797
  +name: "Kardiovaskuläre"
  +url: "/de/ubungen/kategorie/57-kardiovaskulare"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Aufwärmen"
  "url" => "/de/ubungen/kategorie/62-aufwarmen"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9821
  +name: "Aufwärmen"
  +url: "/de/ubungen/kategorie/62-aufwarmen"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Oberkörper"
  "url" => "/de/ubungen/kategorie/67-oberkorper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9845
  +name: "Oberkörper"
  +url: "/de/ubungen/kategorie/67-oberkorper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Funktionelles training"
  "url" => "/de/ubungen/kategorie/77-funktionelles-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9869
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#9635
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#7503
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#9918
  +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 {#9958
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-68f3fc66425d3?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 {#9994
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-68f3fc66425d3?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 {#10032
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#10065
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Shadow Boxing"
  "description" => "Shadow Boxing ist eine dynamische Konditionsübung, bei der ein realistisches Boxszenario ohne Ausrüstung oder physischen Kontakt simuliert wird. Die Methode wird im Leistungs- und Gesundheitssport genutzt, um Koordination, Reaktionsgeschwindigkeit, Körperwahrnehmung und Ausdauer gezielt zu verbessern. Durch das präzise Ausführen von Schlagkombinationen aus der Kampfstellung entsteht ein ganzheitlicher Bewegungsablauf, der sowohl Ober- als auch Unterkörper fordert. Shadow Boxing eignet sich für jedes Trainingsniveau, da Intensität und Tempo individuell gesteuert werden können. Die Übung unterstützt die Entwicklung eines natürlichen Bewegungsflusses, schult das Raumgefühl und fördert defensive Reflexe, wodurch sie ein fester Bestandteil im Boxtraining, im Kampfsport sowie im funktionellen Fitnesstraining ist. Zusätzlich wirkt Shadow Boxing mental aktivierend, verbessert die Körperhaltung und steigert die Bewegungseffizienz. Da kein Equipment benötigt wird und wenig Platz erforderlich ist, lässt sich die Übung überall durchführen – ideal als Warm-up, als Ausdauertraining oder zur Schulung von Koordination und Timing."
]

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

App\Twig\Components\App\PageSharer {#10105
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68f3fc66425d3-shadow-boxing"
  +title: "Shadow Boxing"
  +description: "Shadow Boxing ist eine dynamische Konditionsübung, bei der ein realistisches Boxszenario ohne Ausrüstung oder physischen Kontakt simuliert wird. Die Methode wird im Leistungs- und Gesundheitssport genutzt, um Koordination, Reaktionsgeschwindigkeit, Körperwahrnehmung und Ausdauer gezielt zu verbessern. Durch das präzise Ausführen von Schlagkombinationen aus der Kampfstellung entsteht ein ganzheitlicher Bewegungsablauf, der sowohl Ober- als auch Unterkörper fordert. Shadow Boxing eignet sich für jedes Trainingsniveau, da Intensität und Tempo individuell gesteuert werden können. Die Übung unterstützt die Entwicklung eines natürlichen Bewegungsflusses, schult das Raumgefühl und fördert defensive Reflexe, wodurch sie ein fester Bestandteil im Boxtraining, im Kampfsport sowie im funktionellen Fitnesstraining ist. Zusätzlich wirkt Shadow Boxing mental aktivierend, verbessert die Körperhaltung und steigert die Bewegungseffizienz. Da kein Equipment benötigt wird und wenig Platz erforderlich ist, lässt sich die Übung überall durchführen – ideal als Warm-up, als Ausdauertraining oder zur Schulung von Koordination und Timing."
  +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 {#10113
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#10135
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#10159
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#10182
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#10205
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#10228
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#10251
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#10274
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

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

App\Twig\Components\Ad\AdHorizontalFluid {#10321
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10376
  +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 {#10368
  -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 {#10410
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#10442
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#10465
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +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 {#10488
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5876 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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