Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6157
  -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 {#6204
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6215
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6266
  -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 {#6281
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6331
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6359
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6375
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6399
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6423
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6447
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6471
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6495
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6519
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6543
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#6888
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6843
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6973
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6974 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6972 …}
}

[
  "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 {#7125
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7160
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7190
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7222
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7241
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7351
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7385
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7401
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7425
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7449
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7473
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7497
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7521
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7545
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7569
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7593
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7617
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7662
  +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 {#7652
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7293
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4495
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Foam Rolling"
        "url" => "/de/ubungen/gruppe/66-foam-rolling"
      ]
      [
        "label" => "Quadrizeps Foam Rolling"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7745
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Foam Rolling"
      "url" => "/de/ubungen/gruppe/66-foam-rolling"
    ]
    [
      "label" => "Quadrizeps Foam Rolling"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4495
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Foam Rolling"
        "url" => "/de/ubungen/gruppe/66-foam-rolling"
      ]
      [
        "label" => "Quadrizeps Foam Rolling"
        "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 {#7775
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7797
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7820
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7863
  +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 {#4426
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4428 …}
    #credits: Doctrine\ORM\PersistentCollection {#4430 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=g32sioNywkc"
    #id: 815
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4477 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450638 {#4464
      date: 2024-11-12 23:30:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450638 {#4416
      date: 2024-11-12 23:30:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "g32sioNywkc"
  }
  "title" => "Quadrizepsrollen"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7950
  +media: App\Entity\Media\MediaVideo {#4426
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4428 …}
    #credits: Doctrine\ORM\PersistentCollection {#4430 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=g32sioNywkc"
    #id: 815
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4477 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450638 {#4464
      date: 2024-11-12 23:30:38.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450638 {#4416
      date: 2024-11-12 23:30:38.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "g32sioNywkc"
  }
  +title: "Quadrizepsrollen"
  +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 {#7966
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#7999
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8023
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70e5a74f-quadrizepsrollen?alias=14220"
  +title: "Quadrizeps Foam Rolling - Übung - FitMetrics"
  +description: "Das Quadrizepsrollen mit der Faszienrolle ist eine effektive Selbstmassage-Technik zur Lösung von Muskelverspannungen und zur Unterstützung der Regeneration. Dabei wird durch das Eigengewicht Druck auf die Vorderseite der Oberschenkel ausgeübt, indem der Bereich von der Hüfte bis knapp oberhalb der Knie langsam über die Rolle geführt wird. Diese Methode wird von Sportlern, Fitnessbegeisterten und Personen angewendet, die ihre Beweglichkeit verbessern und die Erholung nach dem Training beschleunigen möchten. Regelmäßiges Quadrizepsrollen fördert die Durchblutung, reduziert Muskelkater und unterstützt die Wiederherstellung der Elastizität der Muskulatur nach Krafttraining, Laufen oder anderen Beinbelastungen. Durch die gezielte Bearbeitung verspannter Bereiche verbessert sich die Beweglichkeit der Gelenke, was zu effizienteren Bewegungsabläufen im Alltag und im Sport führt. Zusätzlich trägt das Quadrizepsrollen dazu bei, Verletzungen vorzubeugen, die durch übermäßige Muskelspannung entstehen können. Diese schonende, aber wirkungsvolle Technik eignet sich für Anfänger wie Fortgeschrittene und erfordert lediglich eine Faszienrolle und eine Trainingsmatte. Ob im Aufwärmprogramm zur Vorbereitung der Muskulatur oder im Cool-down zur Unterstützung der Regeneration – das Quadrizepsrollen ist ein einfaches und praxisnahes Mittel, um die Oberschenkelmuskulatur gesund, beweglich und leistungsfähig zu halten."
  +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 {#8053
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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]

App\Twig\Components\Media\Icon {#8081
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "reddit"
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}

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]

App\Twig\Components\Media\Icon {#8106
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
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}

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]

App\Twig\Components\Media\Icon {#8129
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "threads"
  +title: null
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}

[
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[
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]

App\Twig\Components\Media\Icon {#8152
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "facebook"
  +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 {#8175
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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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]

App\Twig\Components\Media\Icon {#8198
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#8221
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#8252
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1756223616
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
        ]
      ]
      [
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        "data" => [
          "style" => "ordered"
          "items" => [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stützen Sie den Oberkörper auf den Unterarmen ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rollen Sie langsam vor und zurück, von knapp oberhalb der Knie bis zum oberen Ende der Oberschenkel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Bewegung kontrolliert aus und halten Sie den Druck konstant."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Übung für 1 bis 2 Minuten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Spannen Sie die Rumpfmuskulatur an, um die Wirbelsäule zu stabilisieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewegen Sie sich langsam, damit sich die Gewebe entspannen können."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verweilen Sie auf verspannten oder schmerzhaften Stellen für eine intensivere Wirkung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rollen Sie nicht direkt über die Knie oder Hüftgelenke."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie während des Rollens tief und gleichmäßig."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, wenn Sie eine empfindliche Stelle finden, um die Muskelentspannung zu fördern."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8301
  +title: null
  +data: [
    "time" => 1756223616
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Legen Sie sich in Bauchlage auf den Boden und platzieren Sie eine Faszienrolle unter den Oberschenkeln."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stützen Sie den Oberkörper auf den Unterarmen ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rollen Sie langsam vor und zurück, von knapp oberhalb der Knie bis zum oberen Ende der Oberschenkel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Bewegung kontrolliert aus und halten Sie den Druck konstant."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Übung für 1 bis 2 Minuten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Spannen Sie die Rumpfmuskulatur an, um die Wirbelsäule zu stabilisieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewegen Sie sich langsam, damit sich die Gewebe entspannen können."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verweilen Sie auf verspannten oder schmerzhaften Stellen für eine intensivere Wirkung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rollen Sie nicht direkt über die Knie oder Hüftgelenke."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
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      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie während des Rollens tief und gleichmäßig."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, wenn Sie eine empfindliche Stelle finden, um die Muskelentspannung zu fördern."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1756223616
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht durchführen bei kürzlich erlittenen Verletzungen am Quadrizeps."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht anwenden bei akuten Knieschmerzen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei ausgeprägten Krampfadern oder erheblichen Durchblutungsstörungen vorher ärztlichen Rat einholen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8362
  +title: null
  +data: [
    "time" => 1756223616
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht durchführen bei kürzlich erlittenen Verletzungen am Quadrizeps."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht anwenden bei akuten Knieschmerzen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei ausgeprägten Krampfadern oder erheblichen Durchblutungsstörungen vorher ärztlichen Rat einholen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#8349
  +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 {#4975
    -news: Doctrine\ORM\PersistentCollection {#4958 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4960 …}
    #id: 5514
    #createdAt: DateTimeImmutable @1756217509 {#4970
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756217509 {#4945
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
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]

App\Twig\Components\Ui\FaqComponent {#8406
  +faq: App\Entity\Faq {#4975
    -news: Doctrine\ORM\PersistentCollection {#4958 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4960 …}
    #id: 5514
    #createdAt: DateTimeImmutable @1756217509 {#4970
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756217509 {#4945
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
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    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5008 …}
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    -published: true
    #publishedAt: null
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}

[
  "question" => "Wobei hilft das Quadrizepsrollen?"
  "answer" => "Das Quadrizepsrollen lindert Verspannungen im Oberschenkel, verbessert die Durchblutung, reduziert Muskelkater und unterstützt die Regeneration nach dem Training."
]

App\Twig\Components\Ui\RawFaqComponent {#8434
  +question: "Wobei hilft das Quadrizepsrollen?"
  +answer: "Das Quadrizepsrollen lindert Verspannungen im Oberschenkel, verbessert die Durchblutung, reduziert Muskelkater und unterstützt die Regeneration nach dem Training."
}

[
  "faq" => App\Entity\Faq {#5006
    -news: Doctrine\ORM\PersistentCollection {#5005 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5003 …}
    #id: 5515
    #createdAt: DateTimeImmutable @1756217509 {#5010
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756217509 {#5007
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5001 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8465
  +faq: App\Entity\Faq {#5006
    -news: Doctrine\ORM\PersistentCollection {#5005 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5003 …}
    #id: 5515
    #createdAt: DateTimeImmutable @1756217509 {#5010
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756217509 {#5007
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5001 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wann sollte ich Quadrizepsrollen machen?"
  "answer" => "Sie können das Quadrizepsrollen vor dem Training zum Aufwärmen oder nach dem Training zur schnelleren Erholung und Schmerzlinderung einsetzen."
]

App\Twig\Components\Ui\RawFaqComponent {#8510
  +question: "Wann sollte ich Quadrizepsrollen machen?"
  +answer: "Sie können das Quadrizepsrollen vor dem Training zum Aufwärmen oder nach dem Training zur schnelleren Erholung und Schmerzlinderung einsetzen."
}

[
  "faq" => App\Entity\Faq {#4997
    -news: Doctrine\ORM\PersistentCollection {#4996 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4994 …}
    #id: 5516
    #createdAt: DateTimeImmutable @1756217509 {#4999
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756217509 {#4998
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4992 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8513
  +faq: App\Entity\Faq {#4997
    -news: Doctrine\ORM\PersistentCollection {#4996 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4994 …}
    #id: 5516
    #createdAt: DateTimeImmutable @1756217509 {#4999
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756217509 {#4998
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4992 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich den Quadrizeps rollen?"
  "answer" => "Rollen Sie jeden Oberschenkel 1 bis 2 Minuten lang, bewegen Sie sich langsam und verweilen Sie auf verspannten Stellen für den größten Nutzen."
]

App\Twig\Components\Ui\RawFaqComponent {#8557
  +question: "Wie lange sollte ich den Quadrizeps rollen?"
  +answer: "Rollen Sie jeden Oberschenkel 1 bis 2 Minuten lang, bewegen Sie sich langsam und verweilen Sie auf verspannten Stellen für den größten Nutzen."
}

[
  "faq" => App\Entity\Faq {#4988
    -news: Doctrine\ORM\PersistentCollection {#4987 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4985 …}
    #id: 5517
    #createdAt: DateTimeImmutable @1756217509 {#4990
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756217509 {#4989
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4983 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8560
  +faq: App\Entity\Faq {#4988
    -news: Doctrine\ORM\PersistentCollection {#4987 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4985 …}
    #id: 5517
    #createdAt: DateTimeImmutable @1756217509 {#4990
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756217509 {#4989
      date: 2025-08-26 16:11:49.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4983 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft Quadrizepsrollen bei Knieschmerzen?"
  "answer" => "Quadrizepsrollen kann bei Knieschmerzen durch verspannte Oberschenkelmuskeln helfen, sollte jedoch bei akuten Verletzungen oder schweren Gelenkproblemen vermieden werden. Im Zweifel konsultieren Sie einen Arzt."
]

App\Twig\Components\Ui\RawFaqComponent {#8604
  +question: "Hilft Quadrizepsrollen bei Knieschmerzen?"
  +answer: "Quadrizepsrollen kann bei Knieschmerzen durch verspannte Oberschenkelmuskeln helfen, sollte jedoch bei akuten Verletzungen oder schweren Gelenkproblemen vermieden werden. Im Zweifel konsultieren Sie einen Arzt."
}

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

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8532
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8615 …}
  +primaryMuscles: [
    2
  ]
  +secondaryMuscles: [
    3
    4
    6
  ]
  +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 {#8613 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8614 …}
}

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

App\Twig\Components\Ui\Badge {#10018
  +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 {#10070
  +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 {#10094
  +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 {#10118
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9928
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10151
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10182
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitnessmatte"
  "url" => "/de/ubungen/ausstattung/17-fitnessmatte"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10222
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Schaumstoffrolle"
  "url" => "/de/ubungen/ausstattung/43-schaumstoffrolle"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10246
  +name: "Schaumstoffrolle"
  +url: "/de/ubungen/ausstattung/43-schaumstoffrolle"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10270
  +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 {#10294
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10318
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10342
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10366
  +name: "Aufwärmen"
  +url: "/de/ubungen/kategorie/62-aufwarmen"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10390
  +name: "Regeneration und entspannung"
  +url: "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10132
  +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 {#8288
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10436
  +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 {#10486
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70e5a74f?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 {#10522
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70e5a74f?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 {#10560
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#10593
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Quadrizepsrollen"
  "description" => "Das Quadrizepsrollen mit der Faszienrolle ist eine effektive Selbstmassage-Technik zur Lösung von Muskelverspannungen und zur Unterstützung der Regeneration. Dabei wird durch das Eigengewicht Druck auf die Vorderseite der Oberschenkel ausgeübt, indem der Bereich von der Hüfte bis knapp oberhalb der Knie langsam über die Rolle geführt wird. Diese Methode wird von Sportlern, Fitnessbegeisterten und Personen angewendet, die ihre Beweglichkeit verbessern und die Erholung nach dem Training beschleunigen möchten. Regelmäßiges Quadrizepsrollen fördert die Durchblutung, reduziert Muskelkater und unterstützt die Wiederherstellung der Elastizität der Muskulatur nach Krafttraining, Laufen oder anderen Beinbelastungen. Durch die gezielte Bearbeitung verspannter Bereiche verbessert sich die Beweglichkeit der Gelenke, was zu effizienteren Bewegungsabläufen im Alltag und im Sport führt. Zusätzlich trägt das Quadrizepsrollen dazu bei, Verletzungen vorzubeugen, die durch übermäßige Muskelspannung entstehen können. Diese schonende, aber wirkungsvolle Technik eignet sich für Anfänger wie Fortgeschrittene und erfordert lediglich eine Faszienrolle und eine Trainingsmatte. Ob im Aufwärmprogramm zur Vorbereitung der Muskulatur oder im Cool-down zur Unterstützung der Regeneration – das Quadrizepsrollen ist ein einfaches und praxisnahes Mittel, um die Oberschenkelmuskulatur gesund, beweglich und leistungsfähig zu halten."
]

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

App\Twig\Components\App\PageSharer {#10633
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70e5a74f-quadrizepsrollen?alias=14220"
  +title: "Quadrizepsrollen"
  +description: "Das Quadrizepsrollen mit der Faszienrolle ist eine effektive Selbstmassage-Technik zur Lösung von Muskelverspannungen und zur Unterstützung der Regeneration. Dabei wird durch das Eigengewicht Druck auf die Vorderseite der Oberschenkel ausgeübt, indem der Bereich von der Hüfte bis knapp oberhalb der Knie langsam über die Rolle geführt wird. Diese Methode wird von Sportlern, Fitnessbegeisterten und Personen angewendet, die ihre Beweglichkeit verbessern und die Erholung nach dem Training beschleunigen möchten. Regelmäßiges Quadrizepsrollen fördert die Durchblutung, reduziert Muskelkater und unterstützt die Wiederherstellung der Elastizität der Muskulatur nach Krafttraining, Laufen oder anderen Beinbelastungen. Durch die gezielte Bearbeitung verspannter Bereiche verbessert sich die Beweglichkeit der Gelenke, was zu effizienteren Bewegungsabläufen im Alltag und im Sport führt. Zusätzlich trägt das Quadrizepsrollen dazu bei, Verletzungen vorzubeugen, die durch übermäßige Muskelspannung entstehen können. Diese schonende, aber wirkungsvolle Technik eignet sich für Anfänger wie Fortgeschrittene und erfordert lediglich eine Faszienrolle und eine Trainingsmatte. Ob im Aufwärmprogramm zur Vorbereitung der Muskulatur oder im Cool-down zur Unterstützung der Regeneration – das Quadrizepsrollen ist ein einfaches und praxisnahes Mittel, um die Oberschenkelmuskulatur gesund, beweglich und leistungsfähig zu halten."
  +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 {#10641
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#10663
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#10687
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#10710
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#10733
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#10756
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#10779
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#10802
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#10849
  +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 {#10904
  +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 {#10896
  -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 {#10938
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#10970
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#10993
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +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 {#11016
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11039
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11062
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#11085
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11108
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#11131
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6207 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}