Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9592
  -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 {#9639
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#9650
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9701
  -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 {#9716
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#9766
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#9794
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#9810
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#9834
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#9858
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#9882
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#9906
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#9930
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#9954
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#9978
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10323
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10292
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#10385
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10386 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10384 …}
}

[
  "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 {#10537
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10572
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10602
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10634
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10653
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10763
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10797
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10861
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10885
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10909
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10933
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10957
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#10981
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11005
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11029
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#11074
  +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 {#11064
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10705
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4546
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Lunges mit Kurzhanteln"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11157
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Lunges mit Kurzhanteln"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4546
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Lunges mit Kurzhanteln"
        "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 {#11187
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11209
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11232
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11275
  +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 {#4477
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4479 …}
    #credits: Doctrine\ORM\PersistentCollection {#4481 …}
    -source: null
    -zone: null
    -urlExternal: "https://youtu.be/0GmwEzn6ehk"
    #id: 1353
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4528 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450646 {#4515
      date: 2024-11-12 23:30:46.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1756965165 {#4467
      date: 2025-09-04 07:52:45.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "dL3eYvqKssQ"
  }
  "title" => "Ausfallschritt mit Kurzhanteln"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11347
  +media: App\Entity\Media\MediaVideo {#4477
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4479 …}
    #credits: Doctrine\ORM\PersistentCollection {#4481 …}
    -source: null
    -zone: null
    -urlExternal: "https://youtu.be/0GmwEzn6ehk"
    #id: 1353
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4528 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450646 {#4515
      date: 2024-11-12 23:30:46.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1756965165 {#4467
      date: 2025-09-04 07:52:45.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "dL3eYvqKssQ"
  }
  +title: "Ausfallschritt mit Kurzhanteln"
  +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 {#11372
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11405
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11429
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d7168a9e3-ausfallschritt-mit-kurzhanteln?alias=9766&open-account-panel-popup=1"
  +title: "Lunges mit Kurzhanteln - Übung - FitMetrics"
  +description: "Der Ausfallschritt mit Kurzhanteln ist eine grundlegende Übung im Krafttraining, die gezielt Kraft, Stabilität und Koordination im Unterkörper fördert. Durch die zusätzliche Belastung mit Kurzhanteln wird der Widerstand erhöht, was den Muskelaufbau sowie die funktionelle Kraftentwicklung unterstützt. Diese Bewegung orientiert sich an alltäglichen Bewegungsmustern und eignet sich daher sowohl für allgemeine Fitnessziele als auch für die athletische Leistungssteigerung. Sie stärkt das einbeinige Kraftpotenzial, gleicht muskuläre Dysbalancen aus und trägt zur Korrektur von Bein-Asymmetrien bei. Zudem wird durch die dynamische Bewegung die Mobilität und Flexibilität gefördert. Der Ausfallschritt mit Kurzhanteln ist vielseitig einsetzbar und bietet eine progressive Trainingsmöglichkeit für Fortgeschrittene, die ihre Leistungsfähigkeit gezielt verbessern möchten."
  +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 {#11459
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11487
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11512
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11535
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11558
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11581
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11604
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11627
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#11658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1756965165133
    "blocks" => [
      [
        "id" => "SGlxtVVO4z"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
          "level" => 2
        ]
      ]
      [
        "id" => "1AzrwwNFEU"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin, halten Sie in jeder Hand eine Kurzhantel, die Arme hängen seitlich herab."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Machen Sie mit einem Bein einen Schritt nach vorne und senken Sie die Hüfte, bis beide Knie etwa 90 Grad gebeugt sind."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halten Sie das vordere Knie direkt über dem Sprunggelenk und das hintere Knie knapp über dem Boden."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Drücken Sie sich über die Ferse des vorderen Fußes zurück in die Ausgangsposition."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Wiederholen Sie die Bewegung mit dem anderen Bein."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "T0T9Js2Csa"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
          "level" => 2
        ]
      ]
      [
        "id" => "sti-Ko-VnP"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper während der gesamten Bewegung aufrecht."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vermeiden Sie, dass das vordere Knie über die Zehenspitzen hinausragt."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Spannen Sie die Rumpfmuskulatur an, um Stabilität und Gleichgewicht zu gewährleisten."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Führen Sie die Schritte kontrolliert und bewusst aus, um Gelenkbelastungen zu vermeiden."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "S9Sm7e693n"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
        ]
      ]
      [
        "id" => "YMR0rW2DiL"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie nach vorne treten und in den Ausfallschritt gehen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich in die Ausgangsposition zurückdrücken."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11707
  +title: null
  +data: [
    "time" => 1756965165133
    "blocks" => [
      [
        "id" => "SGlxtVVO4z"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
          "level" => 2
        ]
      ]
      [
        "id" => "1AzrwwNFEU"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin, halten Sie in jeder Hand eine Kurzhantel, die Arme hängen seitlich herab."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Machen Sie mit einem Bein einen Schritt nach vorne und senken Sie die Hüfte, bis beide Knie etwa 90 Grad gebeugt sind."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halten Sie das vordere Knie direkt über dem Sprunggelenk und das hintere Knie knapp über dem Boden."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Drücken Sie sich über die Ferse des vorderen Fußes zurück in die Ausgangsposition."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Wiederholen Sie die Bewegung mit dem anderen Bein."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "T0T9Js2Csa"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
          "level" => 2
        ]
      ]
      [
        "id" => "sti-Ko-VnP"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Halten Sie den Oberkörper während der gesamten Bewegung aufrecht."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vermeiden Sie, dass das vordere Knie über die Zehenspitzen hinausragt."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Spannen Sie die Rumpfmuskulatur an, um Stabilität und Gleichgewicht zu gewährleisten."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Führen Sie die Schritte kontrolliert und bewusst aus, um Gelenkbelastungen zu vermeiden."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "S9Sm7e693n"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
        ]
      ]
      [
        "id" => "YMR0rW2DiL"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie nach vorne treten und in den Ausfallschritt gehen."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich in die Ausgangsposition zurückdrücken."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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" => 1756965165133
    "blocks" => [
      [
        "id" => "b7uV3k7TC7"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Knieverletzungen oder chronische Gelenkschmerzen"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Eingeschränkte Hüftbeweglichkeit"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen oder vestibuläre Dysfunktionen"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Frisch überstandene Lendenwirbelzerrung"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11768
  +title: null
  +data: [
    "time" => 1756965165133
    "blocks" => [
      [
        "id" => "b7uV3k7TC7"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Knieverletzungen oder chronische Gelenkschmerzen"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Eingeschränkte Hüftbeweglichkeit"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen oder vestibuläre Dysfunktionen"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Frisch überstandene Lendenwirbelzerrung"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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 {#11755
  +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 {#9002
    -news: Doctrine\ORM\PersistentCollection {#9019 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9017 …}
    #id: 4087
    #createdAt: DateTimeImmutable @1752650174 {#9007
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752650174 {#9032
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#4208 …}
    #updatedBy: App\Entity\User {#4208 …}
    #translations: Doctrine\ORM\PersistentCollection {#8969 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11812
  +faq: App\Entity\Faq {#9002
    -news: Doctrine\ORM\PersistentCollection {#9019 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9017 …}
    #id: 4087
    #createdAt: DateTimeImmutable @1752650174 {#9007
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752650174 {#9032
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#4208 …}
    #updatedBy: App\Entity\User {#4208 …}
    #translations: Doctrine\ORM\PersistentCollection {#8969 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich mit Ausfallschritten mit Kurzhanteln?"
  "answer" => "Ausfallschritte mit Kurzhanteln beanspruchen vor allem den Quadrizeps und die Gesäßmuskulatur, zusätzlich werden auch die hintere Oberschenkelmuskulatur, die Adduktoren sowie die Rumpfstabilisatoren aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#11840
  +question: "Welche Muskeln trainiere ich mit Ausfallschritten mit Kurzhanteln?"
  +answer: "Ausfallschritte mit Kurzhanteln beanspruchen vor allem den Quadrizeps und die Gesäßmuskulatur, zusätzlich werden auch die hintere Oberschenkelmuskulatur, die Adduktoren sowie die Rumpfstabilisatoren aktiviert."
}

[
  "faq" => App\Entity\Faq {#8971
    -news: Doctrine\ORM\PersistentCollection {#8972 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8974 …}
    #id: 4088
    #createdAt: DateTimeImmutable @1752650174 {#8967
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752650174 {#8970
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#4208 …}
    #updatedBy: App\Entity\User {#4208 …}
    #translations: Doctrine\ORM\PersistentCollection {#8976 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11871
  +faq: App\Entity\Faq {#8971
    -news: Doctrine\ORM\PersistentCollection {#8972 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8974 …}
    #id: 4088
    #createdAt: DateTimeImmutable @1752650174 {#8967
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752650174 {#8970
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#4208 …}
    #updatedBy: App\Entity\User {#4208 …}
    #translations: Doctrine\ORM\PersistentCollection {#8976 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Wiederholungen von Ausfallschritten mit Kurzhanteln sollte ich machen?"
  "answer" => "Für Muskelaufbau und allgemeine Kraftentwicklung empfehlen sich 8 bis 12 Wiederholungen pro Bein über 3 bis 4 Sätze, angepasst an Ihr Fitnesslevel und Trainingsziel."
]

App\Twig\Components\Ui\RawFaqComponent {#11916
  +question: "Wie viele Wiederholungen von Ausfallschritten mit Kurzhanteln sollte ich machen?"
  +answer: "Für Muskelaufbau und allgemeine Kraftentwicklung empfehlen sich 8 bis 12 Wiederholungen pro Bein über 3 bis 4 Sätze, angepasst an Ihr Fitnesslevel und Trainingsziel."
}

[
  "faq" => App\Entity\Faq {#8980
    -news: Doctrine\ORM\PersistentCollection {#8981 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8983 …}
    #id: 4089
    #createdAt: DateTimeImmutable @1752650174 {#8978
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752650174 {#8979
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#4208 …}
    #updatedBy: App\Entity\User {#4208 …}
    #translations: Doctrine\ORM\PersistentCollection {#8985 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11919
  +faq: App\Entity\Faq {#8980
    -news: Doctrine\ORM\PersistentCollection {#8981 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8983 …}
    #id: 4089
    #createdAt: DateTimeImmutable @1752650174 {#8978
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752650174 {#8979
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#4208 …}
    #updatedBy: App\Entity\User {#4208 …}
    #translations: Doctrine\ORM\PersistentCollection {#8985 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Verbessern Ausfallschritte mit Kurzhanteln mein Gleichgewicht?"
  "answer" => "Ja, Ausfallschritte mit Kurzhanteln verbessern das Gleichgewicht deutlich, da sie eine einseitige Beinbelastung und eine aktive Rumpfstabilisierung erfordern."
]

App\Twig\Components\Ui\RawFaqComponent {#11963
  +question: "Verbessern Ausfallschritte mit Kurzhanteln mein Gleichgewicht?"
  +answer: "Ja, Ausfallschritte mit Kurzhanteln verbessern das Gleichgewicht deutlich, da sie eine einseitige Beinbelastung und eine aktive Rumpfstabilisierung erfordern."
}

[
  "faq" => App\Entity\Faq {#8989
    -news: Doctrine\ORM\PersistentCollection {#8990 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8992 …}
    #id: 4090
    #createdAt: DateTimeImmutable @1752650174 {#8987
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752650174 {#8988
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#4208 …}
    #updatedBy: App\Entity\User {#4208 …}
    #translations: Doctrine\ORM\PersistentCollection {#8994 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11966
  +faq: App\Entity\Faq {#8989
    -news: Doctrine\ORM\PersistentCollection {#8990 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8992 …}
    #id: 4090
    #createdAt: DateTimeImmutable @1752650174 {#8987
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752650174 {#8988
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#4208 …}
    #updatedBy: App\Entity\User {#4208 …}
    #translations: Doctrine\ORM\PersistentCollection {#8994 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sind Ausfallschritte mit Kurzhanteln für Anfänger geeignet?"
  "answer" => "Ausfallschritte mit Kurzhanteln eignen sich eher für Fortgeschrittene. Anfänger sollten zunächst den Ausfallschritt mit dem eigenen Körpergewicht beherrschen."
]

App\Twig\Components\Ui\RawFaqComponent {#12010
  +question: "Sind Ausfallschritte mit Kurzhanteln für Anfänger geeignet?"
  +answer: "Ausfallschritte mit Kurzhanteln eignen sich eher für Fortgeschrittene. Anfänger sollten zunächst den Ausfallschritt mit dem eigenen Körpergewicht beherrschen."
}

[
  "faq" => App\Entity\Faq {#9042
    -news: Doctrine\ORM\PersistentCollection {#9043 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9045 …}
    #id: 4091
    #createdAt: DateTimeImmutable @1752650174 {#9040
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752650174 {#9041
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#4208 …}
    #updatedBy: App\Entity\User {#4208 …}
    #translations: Doctrine\ORM\PersistentCollection {#9047 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12013
  +faq: App\Entity\Faq {#9042
    -news: Doctrine\ORM\PersistentCollection {#9043 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9045 …}
    #id: 4091
    #createdAt: DateTimeImmutable @1752650174 {#9040
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752650174 {#9041
      date: 2025-07-16 09:16:14.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#4208 …}
    #updatedBy: App\Entity\User {#4208 …}
    #translations: Doctrine\ORM\PersistentCollection {#9047 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sollte ich bei Ausfallschritten mit Kurzhanteln schwere Gewichte verwenden?"
  "answer" => "Beginnen Sie mit moderaten Gewichten, um die Technik sauber auszuführen. Steigern Sie die Belastung schrittweise, sobald Sie sicher und kontrolliert arbeiten können."
]

App\Twig\Components\Ui\RawFaqComponent {#12057
  +question: "Sollte ich bei Ausfallschritten mit Kurzhanteln schwere Gewichte verwenden?"
  +answer: "Beginnen Sie mit moderaten Gewichten, um die Technik sauber auszuführen. Steigern Sie die Belastung schrittweise, sobald Sie sicher und kontrolliert arbeiten können."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    4
    6
    7
    33
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#11985
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12068 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    4
    6
    7
    33
    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 {#12066 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12067 …}
}

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

App\Twig\Components\Ui\Badge {#13357
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13409
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13433
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13457
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13481
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Mittlerer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13505
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13529
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13267
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#13562
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#13593
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Hantel"
  "url" => "/de/ubungen/ausstattung/1-hantel"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13633
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bodybuilding"
  "url" => "/de/ubungen/sport/1-bodybuilding"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13657
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13681
  +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 {#13705
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13729
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13753
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +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 {#13777
  +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 {#13543
  +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 {#11694
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#13822
  +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 {#13871
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7168a9e3?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 {#13907
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7168a9e3?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 {#13945
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#13978
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Ausfallschritt mit Kurzhanteln"
  "description" => "Der Ausfallschritt mit Kurzhanteln ist eine grundlegende Übung im Krafttraining, die gezielt Kraft, Stabilität und Koordination im Unterkörper fördert. Durch die zusätzliche Belastung mit Kurzhanteln wird der Widerstand erhöht, was den Muskelaufbau sowie die funktionelle Kraftentwicklung unterstützt. Diese Bewegung orientiert sich an alltäglichen Bewegungsmustern und eignet sich daher sowohl für allgemeine Fitnessziele als auch für die athletische Leistungssteigerung. Sie stärkt das einbeinige Kraftpotenzial, gleicht muskuläre Dysbalancen aus und trägt zur Korrektur von Bein-Asymmetrien bei. Zudem wird durch die dynamische Bewegung die Mobilität und Flexibilität gefördert. Der Ausfallschritt mit Kurzhanteln ist vielseitig einsetzbar und bietet eine progressive Trainingsmöglichkeit für Fortgeschrittene, die ihre Leistungsfähigkeit gezielt verbessern möchten."
]

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

App\Twig\Components\App\PageSharer {#14018
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d7168a9e3-ausfallschritt-mit-kurzhanteln?alias=9766&open-account-panel-popup=1"
  +title: "Ausfallschritt mit Kurzhanteln"
  +description: "Der Ausfallschritt mit Kurzhanteln ist eine grundlegende Übung im Krafttraining, die gezielt Kraft, Stabilität und Koordination im Unterkörper fördert. Durch die zusätzliche Belastung mit Kurzhanteln wird der Widerstand erhöht, was den Muskelaufbau sowie die funktionelle Kraftentwicklung unterstützt. Diese Bewegung orientiert sich an alltäglichen Bewegungsmustern und eignet sich daher sowohl für allgemeine Fitnessziele als auch für die athletische Leistungssteigerung. Sie stärkt das einbeinige Kraftpotenzial, gleicht muskuläre Dysbalancen aus und trägt zur Korrektur von Bein-Asymmetrien bei. Zudem wird durch die dynamische Bewegung die Mobilität und Flexibilität gefördert. Der Ausfallschritt mit Kurzhanteln ist vielseitig einsetzbar und bietet eine progressive Trainingsmöglichkeit für Fortgeschrittene, die ihre Leistungsfähigkeit gezielt verbessern möchten."
  +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 {#14026
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#14048
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#14072
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#14095
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#14118
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#14141
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#14164
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#14187
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#14234
  +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 {#14289
  +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 {#14281
  -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 {#14323
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#14355
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#14378
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +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 {#14401
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9642 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}