Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6424
  -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 {#6471
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6482
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6533
  -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 {#6548
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6598
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6626
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6642
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6666
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6690
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6714
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6738
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6762
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6786
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6810
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7177
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7146
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7239
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7240 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7238 …}
}

[
  "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 {#7391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7426
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7456
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7488
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7507
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7617
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7651
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7667
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7691
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7739
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7763
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7787
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7811
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7835
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7859
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7883
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7928
  +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 {#7918
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7559
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4390
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Wadenheben"
        "url" => "/de/ubungen/gruppe/121-wadenheben"
      ]
      [
        "label" => "Sitzendes Wadenheben mit Kurzhanteln"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8011
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Wadenheben"
      "url" => "/de/ubungen/gruppe/121-wadenheben"
    ]
    [
      "label" => "Sitzendes Wadenheben mit Kurzhanteln"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4390
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Wadenheben"
        "url" => "/de/ubungen/gruppe/121-wadenheben"
      ]
      [
        "label" => "Sitzendes Wadenheben 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 {#8041
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8063
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8086
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8129
  +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 {#4321
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4323 …}
    #credits: Doctrine\ORM\PersistentCollection {#4325 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=3sTERKYfa1k"
    #id: 1070
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4372 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450641 {#4359
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450641 {#4311
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "3sTERKYfa1k"
  }
  "title" => "Sitzendes Wadenheben mit Kurzhanteln"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8216
  +media: App\Entity\Media\MediaVideo {#4321
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4323 …}
    #credits: Doctrine\ORM\PersistentCollection {#4325 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=3sTERKYfa1k"
    #id: 1070
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4372 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450641 {#4359
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450641 {#4311
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "3sTERKYfa1k"
  }
  +title: "Sitzendes Wadenheben 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 {#8232
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8265
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8289
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d711d80a7-sitzendes-wadenheben-mit-kurzhanteln"
  +title: "Sitzendes Wadenheben mit Kurzhanteln - Übung - FitMetrics"
  +description: "Das sitzende Wadenheben mit Kurzhanteln ist eine gelenkschonende Kraftübung, die speziell auf den Musculus soleus abzielt. Diese Übung eignet sich ideal für Einsteiger und Fortgeschrittene, die ihre Wadenkraft und -ausdauer verbessern möchten. Durch die sitzende Position wird die Wirbelsäule entlastet, während die Belastung gezielt auf die Unterschenkelmuskulatur gelenkt wird. Indem jeweils eine Kurzhantel auf die Oberschenkel gelegt wird, entsteht eine gleichmäßige Lastverteilung, die muskuläre Dysbalancen reduziert und die Kontrolle über die Bewegung erhöht. Das sitzende Wadenheben lässt sich einfach in jedes Trainingsprogramm integrieren und unterstützt eine verbesserte Stabilität im Sprunggelenk sowie eine gesteigerte Leistungsfähigkeit bei alltäglichen Bewegungen wie Gehen oder Treppensteigen. Die Ausführung ist unkompliziert, aber wirkungsvoll – ein ideales Trainingselement für mehr Funktionalität, Haltung und Ästhetik im unteren Körperbereich."
  +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 {#8319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8347
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8372
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8395
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8418
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8441
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8464
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8487
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8518
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1749543280
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
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        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setze dich auf eine flache Bank, die Füße stehen flach auf dem Boden und die Knie sind im 90-Grad-Winkel gebeugt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lege je eine Kurzhantel auf die Oberschenkel, knapp oberhalb der Knie."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hebe die Fersen vom Boden, indem du die Waden anspannst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position kurz am höchsten Punkt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke die Fersen langsam und kontrolliert zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Rücken gerade und lehne dich nicht nach vorne."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe die Bewegung in einem kontrollierten Tempo aus, um die Muskelspannung zu maximieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte auf einen vollen Bewegungsumfang, indem du die Fersen vollständig absenkst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du die Fersen absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du die Fersen anhebst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8567
  +title: null
  +data: [
    "time" => 1749543280
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setze dich auf eine flache Bank, die Füße stehen flach auf dem Boden und die Knie sind im 90-Grad-Winkel gebeugt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lege je eine Kurzhantel auf die Oberschenkel, knapp oberhalb der Knie."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hebe die Fersen vom Boden, indem du die Waden anspannst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position kurz am höchsten Punkt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke die Fersen langsam und kontrolliert zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Rücken gerade und lehne dich nicht nach vorne."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe die Bewegung in einem kontrollierten Tempo aus, um die Muskelspannung zu maximieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte auf einen vollen Bewegungsumfang, indem du die Fersen vollständig absenkst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du die Fersen absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du die Fersen anhebst."
              "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" => 1749543280
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Achillessehnenverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Plantarfasziitis"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Frische Bänderdehnungen am Sprunggelenk"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Knieschmerzen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8628
  +title: null
  +data: [
    "time" => 1749543280
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Achillessehnenverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Plantarfasziitis"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Frische Bänderdehnungen am Sprunggelenk"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Knieschmerzen"
              "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 {#8615
  +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 {#5774
    -news: Doctrine\ORM\PersistentCollection {#5791 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5789 …}
    #id: 1914
    #createdAt: DateTimeImmutable @1749303512 {#5779
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749303512 {#5804
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5741 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8672
  +faq: App\Entity\Faq {#5774
    -news: Doctrine\ORM\PersistentCollection {#5791 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5789 …}
    #id: 1914
    #createdAt: DateTimeImmutable @1749303512 {#5779
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749303512 {#5804
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5741 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie führe ich das sitzende Wadenheben mit zwei Kurzhanteln richtig aus?"
  "answer" => "Setze dich auf eine Bank, stelle die Füße flach auf den Boden, lege je eine Kurzhantel auf die Oberschenkel, hebe die Fersen durch Anspannen der Waden und senke sie dann langsam wieder ab."
]

App\Twig\Components\Ui\RawFaqComponent {#8700
  +question: "Wie führe ich das sitzende Wadenheben mit zwei Kurzhanteln richtig aus?"
  +answer: "Setze dich auf eine Bank, stelle die Füße flach auf den Boden, lege je eine Kurzhantel auf die Oberschenkel, hebe die Fersen durch Anspannen der Waden und senke sie dann langsam wieder ab."
}

[
  "faq" => App\Entity\Faq {#5743
    -news: Doctrine\ORM\PersistentCollection {#5744 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5746 …}
    #id: 1915
    #createdAt: DateTimeImmutable @1749303512 {#5739
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749303512 {#5742
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5748 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8731
  +faq: App\Entity\Faq {#5743
    -news: Doctrine\ORM\PersistentCollection {#5744 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5746 …}
    #id: 1915
    #createdAt: DateTimeImmutable @1749303512 {#5739
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749303512 {#5742
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5748 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Warum sollte ich beim sitzenden Wadenheben zwei Kurzhanteln verwenden?"
  "answer" => "Zwei Kurzhanteln sorgen für eine gleichmäßige Belastung beider Beine, beugen muskulären Ungleichgewichten vor und verbessern die Bewegungsstabilität."
]

App\Twig\Components\Ui\RawFaqComponent {#8776
  +question: "Warum sollte ich beim sitzenden Wadenheben zwei Kurzhanteln verwenden?"
  +answer: "Zwei Kurzhanteln sorgen für eine gleichmäßige Belastung beider Beine, beugen muskulären Ungleichgewichten vor und verbessern die Bewegungsstabilität."
}

[
  "faq" => App\Entity\Faq {#5752
    -news: Doctrine\ORM\PersistentCollection {#5753 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5755 …}
    #id: 1916
    #createdAt: DateTimeImmutable @1749303512 {#5750
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749303512 {#5751
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5757 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8779
  +faq: App\Entity\Faq {#5752
    -news: Doctrine\ORM\PersistentCollection {#5753 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5755 …}
    #id: 1916
    #createdAt: DateTimeImmutable @1749303512 {#5750
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749303512 {#5751
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5757 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich mit sitzendem Wadenheben größere Waden aufbauen?"
  "answer" => "Ja, durch gezieltes Training des Soleus-Muskels fördert diese Übung die Dicke und Ausdauer der Waden bei kontinuierlicher Steigerung der Belastung."
]

App\Twig\Components\Ui\RawFaqComponent {#8823
  +question: "Kann ich mit sitzendem Wadenheben größere Waden aufbauen?"
  +answer: "Ja, durch gezieltes Training des Soleus-Muskels fördert diese Übung die Dicke und Ausdauer der Waden bei kontinuierlicher Steigerung der Belastung."
}

[
  "faq" => App\Entity\Faq {#5761
    -news: Doctrine\ORM\PersistentCollection {#5762 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5764 …}
    #id: 1917
    #createdAt: DateTimeImmutable @1749303512 {#5759
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749303512 {#5760
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5766 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8826
  +faq: App\Entity\Faq {#5761
    -news: Doctrine\ORM\PersistentCollection {#5762 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5764 …}
    #id: 1917
    #createdAt: DateTimeImmutable @1749303512 {#5759
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749303512 {#5760
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5766 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist das sitzende Wadenheben mit Kurzhanteln für Anfänger geeignet?"
  "answer" => "Ja, die Übung ist einfach, gelenkschonend und bietet einen sicheren Einstieg für Anfänger, um die Wadenmuskulatur zu stärken."
]

App\Twig\Components\Ui\RawFaqComponent {#8870
  +question: "Ist das sitzende Wadenheben mit Kurzhanteln für Anfänger geeignet?"
  +answer: "Ja, die Übung ist einfach, gelenkschonend und bietet einen sicheren Einstieg für Anfänger, um die Wadenmuskulatur zu stärken."
}

[
  "faq" => App\Entity\Faq {#5814
    -news: Doctrine\ORM\PersistentCollection {#5815 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5817 …}
    #id: 1918
    #createdAt: DateTimeImmutable @1749303512 {#5812
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749303512 {#5813
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5819 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8873
  +faq: App\Entity\Faq {#5814
    -news: Doctrine\ORM\PersistentCollection {#5815 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5817 …}
    #id: 1918
    #createdAt: DateTimeImmutable @1749303512 {#5812
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1749303512 {#5813
      date: 2025-06-07 15:38:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5819 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wo genau platziere ich die Kurzhanteln bei dieser Übung?"
  "answer" => "Die Kurzhanteln werden auf den Oberschenkeln knapp oberhalb der Knie platziert, um Stabilität und eine effektive Muskelaktivierung zu gewährleisten."
]

App\Twig\Components\Ui\RawFaqComponent {#8917
  +question: "Wo genau platziere ich die Kurzhanteln bei dieser Übung?"
  +answer: "Die Kurzhanteln werden auf den Oberschenkeln knapp oberhalb der Knie platziert, um Stabilität und eine effektive Muskelaktivierung zu gewährleisten."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    8
  ]
  "secondaryMuscles" => [
    41
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8845
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8928 …}
  +primaryMuscles: [
    8
  ]
  +secondaryMuscles: [
    41
  ]
  +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 {#8926 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8927 …}
}

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

App\Twig\Components\Ui\Badge {#10425
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Hinterer Schienbeinmuskel"
  "url" => "/de/ubungen/muskel/41-hinterer-schienbeinmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10477
  +name: "Hinterer Schienbeinmuskel"
  +url: "/de/ubungen/muskel/41-hinterer-schienbeinmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10335
  +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 {#10510
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10555
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Muskelbank"
  "url" => "/de/ubungen/ausstattung/16-muskelbank"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10582
  +name: "Muskelbank"
  +url: "/de/ubungen/ausstattung/16-muskelbank"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10606
  +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 {#10630
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10654
  +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 {#10678
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10491
  +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 {#8554
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10731
  +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 {#10773
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d711d80a7?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 {#10809
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d711d80a7?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 {#10847
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10880
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Sitzendes Wadenheben mit Kurzhanteln"
  "description" => "Das sitzende Wadenheben mit Kurzhanteln ist eine gelenkschonende Kraftübung, die speziell auf den Musculus soleus abzielt. Diese Übung eignet sich ideal für Einsteiger und Fortgeschrittene, die ihre Wadenkraft und -ausdauer verbessern möchten. Durch die sitzende Position wird die Wirbelsäule entlastet, während die Belastung gezielt auf die Unterschenkelmuskulatur gelenkt wird. Indem jeweils eine Kurzhantel auf die Oberschenkel gelegt wird, entsteht eine gleichmäßige Lastverteilung, die muskuläre Dysbalancen reduziert und die Kontrolle über die Bewegung erhöht. Das sitzende Wadenheben lässt sich einfach in jedes Trainingsprogramm integrieren und unterstützt eine verbesserte Stabilität im Sprunggelenk sowie eine gesteigerte Leistungsfähigkeit bei alltäglichen Bewegungen wie Gehen oder Treppensteigen. Die Ausführung ist unkompliziert, aber wirkungsvoll – ein ideales Trainingselement für mehr Funktionalität, Haltung und Ästhetik im unteren Körperbereich."
]

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

App\Twig\Components\App\PageSharer {#10920
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d711d80a7-sitzendes-wadenheben-mit-kurzhanteln"
  +title: "Sitzendes Wadenheben mit Kurzhanteln"
  +description: "Das sitzende Wadenheben mit Kurzhanteln ist eine gelenkschonende Kraftübung, die speziell auf den Musculus soleus abzielt. Diese Übung eignet sich ideal für Einsteiger und Fortgeschrittene, die ihre Wadenkraft und -ausdauer verbessern möchten. Durch die sitzende Position wird die Wirbelsäule entlastet, während die Belastung gezielt auf die Unterschenkelmuskulatur gelenkt wird. Indem jeweils eine Kurzhantel auf die Oberschenkel gelegt wird, entsteht eine gleichmäßige Lastverteilung, die muskuläre Dysbalancen reduziert und die Kontrolle über die Bewegung erhöht. Das sitzende Wadenheben lässt sich einfach in jedes Trainingsprogramm integrieren und unterstützt eine verbesserte Stabilität im Sprunggelenk sowie eine gesteigerte Leistungsfähigkeit bei alltäglichen Bewegungen wie Gehen oder Treppensteigen. Die Ausführung ist unkompliziert, aber wirkungsvoll – ein ideales Trainingselement für mehr Funktionalität, Haltung und Ästhetik im unteren Körperbereich."
  +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 {#10928
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10950
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10974
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10997
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11020
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11043
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11066
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11089
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11136
  +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 {#11191
  +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 {#11183
  -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 {#11225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11257
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#11280
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#5440
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#6712
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#7489
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#8245
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#9864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +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 {#10691
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6474 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}