Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6611
  -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 {#6658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#6669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6720
  -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 {#6735
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#6785
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#6813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#6829
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#6853
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#6877
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#6901
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#6925
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#6949
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#6973
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#6997
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7326
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7313
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7404
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7405 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7403 …}
}

[
  "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 {#7556
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7591
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7621
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7653
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7672
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7782
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7816
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7832
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7856
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7880
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7928
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7952
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#7976
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#8000
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#8024
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#8048
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8093
  +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 {#8083
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7724
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4513
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Knieheben"
        "url" => "/de/ubungen/gruppe/142-knieheben"
      ]
      [
        "label" => "Knieheben am Boden"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8176
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Knieheben"
      "url" => "/de/ubungen/gruppe/142-knieheben"
    ]
    [
      "label" => "Knieheben am Boden"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4513
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Knieheben"
        "url" => "/de/ubungen/gruppe/142-knieheben"
      ]
      [
        "label" => "Knieheben am Boden"
        "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 {#8206
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#8228
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#8251
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8294
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4444
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4446 …}
    #credits: Doctrine\ORM\PersistentCollection {#4448 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2789
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4495 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1758781285 {#4482
      date: 2025-09-25 08:21:25.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758781285 {#4434
      date: 2025-09-25 08:21:25.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3707 …}
    #updatedBy: App\Entity\User {#3707 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "GHeOMvHnuO0"
  }
  "title" => "Knieheben am Boden"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8366
  +media: App\Entity\Media\MediaVideo {#4444
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4446 …}
    #credits: Doctrine\ORM\PersistentCollection {#4448 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2789
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4495 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1758781285 {#4482
      date: 2025-09-25 08:21:25.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758781285 {#4434
      date: 2025-09-25 08:21:25.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3707 …}
    #updatedBy: App\Entity\User {#3707 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "GHeOMvHnuO0"
  }
  +title: "Knieheben am Boden"
  +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 {#8391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#8424
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8448
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/65bb7f1381fb2-knieheben-am-boden"
  +title: "Knieheben am Boden - Übung - FitMetrics"
  +description: "Das Knieheben am Boden ist eine grundlegende Übung zur Kräftigung der Rumpfmuskulatur, die ohne Geräte ausgeführt wird und sich daher besonders gut für Anfänger und das Training zu Hause eignet. Durch das kontrollierte Anziehen der Knie zur Brust wird die Bauchmuskulatur gezielt aktiviert und gleichzeitig die Ausdauer der stabilisierenden Muskulatur gefördert. Dank der einfachen Ausführung auf einer Matte oder flachen Unterlage lässt sich die Übung flexibel in verschiedene Trainingsprogramme integrieren. Sie unterstützt nicht nur den Aufbau von Core-Stärke, sondern trägt auch zu einer verbesserten Haltung und einer Entlastung der Wirbelsäule bei, indem sie die Becken- und Lendenstabilisatoren stärkt. Regelmäßiges Training mit Knieheben am Boden kann helfen, die Belastung im unteren Rücken zu reduzieren, indem eine saubere Ansteuerung der Rumpfmuskulatur trainiert wird. Zudem verbessert die Übung das Gleichgewicht und die Koordination, da sowohl Bauchmuskeln als auch Hüftstabilisatoren gefordert werden. Besonders für Einsteiger bietet sie eine sichere Alternative zu anspruchsvolleren Varianten wie dem hängenden Knieheben. Sie eignet sich gleichermaßen für Aufwärmsequenzen, Mobilitätseinheiten oder als Bestandteil eines Ganzkörpertrainings mit dem eigenen Körpergewicht. Damit ist Knieheben am Boden eine vielseitige und effektive Übung, um die Rumpfstabilität zu verbessern und eine solide Basis für sportliche Leistungen sowie Verletzungsprävention zu schaffen."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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]

App\Twig\Components\Media\Icon {#8478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
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}

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App\Twig\Components\Media\Icon {#8506
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
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App\Twig\Components\Media\Icon {#8531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
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}

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App\Twig\Components\Media\Icon {#8554
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
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}

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]

App\Twig\Components\Media\Icon {#8577
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
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}

[
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]

App\Twig\Components\Media\Icon {#8600
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#8623
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
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}

[
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App\Twig\Components\Media\Icon {#8646
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
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}

[
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[
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]

App\Twig\Components\Media\Icon {#8677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
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          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
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      ]
      [
        "type" => "list"
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              "content" => "Halten Sie den unteren Rücken fest am Boden."
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              "meta" => []
            ]
            [
              "content" => "Führen Sie die Bewegung langsam aus und vermeiden Sie Schwung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie die Rumpfmuskulatur während der gesamten Übung an."
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            ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#8726
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  +data: [
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    "version" => "2.31.0-rc.7"
    "blocks" => [
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              "content" => "Senken Sie die Füße kontrolliert zurück zum Boden."
              "items" => []
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          "style" => "unordered"
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              "content" => "Halten Sie den unteren Rücken fest am Boden."
              "items" => []
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            ]
            [
              "content" => "Führen Sie die Bewegung langsam aus und vermeiden Sie Schwung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie die Rumpfmuskulatur während der gesamten Übung an."
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              "items" => []
              "meta" => []
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          "meta" => []
        ]
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    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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            [
              "content" => "Zerrung der Hüftbeuger"
              "items" => []
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]

App\Twig\Components\Ui\Editor\EditorRender {#8787
  +title: null
  +data: [
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    "version" => "2.31.0-rc.7"
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              "items" => []
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              "items" => []
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  +withMarketingBanner: false
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  -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 {#8774
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5785
    -news: Doctrine\ORM\PersistentCollection {#5768 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5770 …}
    #id: 5911
    #createdAt: DateTimeImmutable @1758781379 {#5780
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    #updatedAt: DateTimeImmutable @1758781379 {#5755
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]

App\Twig\Components\Ui\FaqComponent {#8831
  +faq: App\Entity\Faq {#5785
    -news: Doctrine\ORM\PersistentCollection {#5768 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5770 …}
    #id: 5911
    #createdAt: DateTimeImmutable @1758781379 {#5780
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    #updatedAt: DateTimeImmutable @1758781379 {#5755
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[
  "question" => "Welche Vorteile hat das Knieheben am Boden?"
  "answer" => "Das Knieheben am Boden stärkt die Bauchmuskeln, verbessert die Rumpfstabilität und unterstützt eine bessere Körperhaltung, ohne dass Geräte erforderlich sind."
]

App\Twig\Components\Ui\RawFaqComponent {#8859
  +question: "Welche Vorteile hat das Knieheben am Boden?"
  +answer: "Das Knieheben am Boden stärkt die Bauchmuskeln, verbessert die Rumpfstabilität und unterstützt eine bessere Körperhaltung, ohne dass Geräte erforderlich sind."
}

[
  "faq" => App\Entity\Faq {#5816
    -news: Doctrine\ORM\PersistentCollection {#5815 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5813 …}
    #id: 5912
    #createdAt: DateTimeImmutable @1758781379 {#5820
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758781379 {#5817
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#8890
  +faq: App\Entity\Faq {#5816
    -news: Doctrine\ORM\PersistentCollection {#5815 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5813 …}
    #id: 5912
    #createdAt: DateTimeImmutable @1758781379 {#5820
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758781379 {#5817
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
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    #updatedBy: App\Entity\User {#3707 …}
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}

[
  "question" => "Was ist der häufigste Fehler beim Knieheben am Boden?"
  "answer" => "Der häufigste Fehler ist ein Hohlkreuz oder das Nutzen von Schwung anstelle einer kontrollierten Rumpfspannung."
]

App\Twig\Components\Ui\RawFaqComponent {#8935
  +question: "Was ist der häufigste Fehler beim Knieheben am Boden?"
  +answer: "Der häufigste Fehler ist ein Hohlkreuz oder das Nutzen von Schwung anstelle einer kontrollierten Rumpfspannung."
}

[
  "faq" => App\Entity\Faq {#5807
    -news: Doctrine\ORM\PersistentCollection {#5806 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5804 …}
    #id: 5913
    #createdAt: DateTimeImmutable @1758781379 {#5809
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758781379 {#5808
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3707 …}
    #updatedBy: App\Entity\User {#3707 …}
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]

App\Twig\Components\Ui\FaqComponent {#8938
  +faq: App\Entity\Faq {#5807
    -news: Doctrine\ORM\PersistentCollection {#5806 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5804 …}
    #id: 5913
    #createdAt: DateTimeImmutable @1758781379 {#5809
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    #updatedAt: DateTimeImmutable @1758781379 {#5808
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3707 …}
    #updatedBy: App\Entity\User {#3707 …}
    #translations: Doctrine\ORM\PersistentCollection {#5802 …}
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}

[
  "question" => "Ist das Knieheben am Boden sicher für den unteren Rücken?"
  "answer" => "Ja, bei korrekter Ausführung ist es in der Regel sicher. Personen mit Rückenproblemen sollten jedoch besonders langsam und kontrolliert trainieren."
]

App\Twig\Components\Ui\RawFaqComponent {#8982
  +question: "Ist das Knieheben am Boden sicher für den unteren Rücken?"
  +answer: "Ja, bei korrekter Ausführung ist es in der Regel sicher. Personen mit Rückenproblemen sollten jedoch besonders langsam und kontrolliert trainieren."
}

[
  "faq" => App\Entity\Faq {#5798
    -news: Doctrine\ORM\PersistentCollection {#5797 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5795 …}
    #id: 5914
    #createdAt: DateTimeImmutable @1758781379 {#5800
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758781379 {#5799
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3707 …}
    #updatedBy: App\Entity\User {#3707 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#8985
  +faq: App\Entity\Faq {#5798
    -news: Doctrine\ORM\PersistentCollection {#5797 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5795 …}
    #id: 5914
    #createdAt: DateTimeImmutable @1758781379 {#5800
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    #updatedAt: DateTimeImmutable @1758781379 {#5799
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#3707 …}
    #updatedBy: App\Entity\User {#3707 …}
    #translations: Doctrine\ORM\PersistentCollection {#5793 …}
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[
  "question" => "Wie unterscheidet sich das Knieheben am Boden vom hängenden Knieheben?"
  "answer" => "Das Knieheben am Boden ist einfacher und anfängerfreundlich, während das hängende Knieheben durch die Schwerkraft mehr Widerstand bietet und die Bauchmuskeln stärker fordert."
]

App\Twig\Components\Ui\RawFaqComponent {#9029
  +question: "Wie unterscheidet sich das Knieheben am Boden vom hängenden Knieheben?"
  +answer: "Das Knieheben am Boden ist einfacher und anfängerfreundlich, während das hängende Knieheben durch die Schwerkraft mehr Widerstand bietet und die Bauchmuskeln stärker fordert."
}

[
  "faq" => App\Entity\Faq {#5745
    -news: Doctrine\ORM\PersistentCollection {#5744 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5742 …}
    #id: 5915
    #createdAt: DateTimeImmutable @1758781379 {#5747
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758781379 {#5746
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3707 …}
    #updatedBy: App\Entity\User {#3707 …}
    #translations: Doctrine\ORM\PersistentCollection {#5740 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9032
  +faq: App\Entity\Faq {#5745
    -news: Doctrine\ORM\PersistentCollection {#5744 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5742 …}
    #id: 5915
    #createdAt: DateTimeImmutable @1758781379 {#5747
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758781379 {#5746
      date: 2025-09-25 08:22:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3707 …}
    #updatedBy: App\Entity\User {#3707 …}
    #translations: Doctrine\ORM\PersistentCollection {#5740 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Wiederholungen des Kniehebens am Boden sollte ich machen?"
  "answer" => "Beginnen Sie mit 2 bis 3 Sätzen à 10 bis 15 kontrollierte Wiederholungen und steigern Sie das Volumen entsprechend Ihrer Fortschritte."
]

App\Twig\Components\Ui\RawFaqComponent {#9076
  +question: "Wie viele Wiederholungen des Kniehebens am Boden sollte ich machen?"
  +answer: "Beginnen Sie mit 2 bis 3 Sätzen à 10 bis 15 kontrollierte Wiederholungen und steigern Sie das Volumen entsprechend Ihrer Fortschritte."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    2
    3
    15
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9004
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9087 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    2
    3
    15
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9085 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9086 …}
}

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

App\Twig\Components\Ui\Badge {#10487
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10539
  +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 {#10563
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10587
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10397
  +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 {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10620
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10651
  +name: "Komplex"
  +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 {#10691
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10715
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenia"
  "url" => "/de/ubungen/sport/3-callisthenia"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10739
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10763
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10787
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10811
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10835
  +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 {#10859
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Gleichgewicht und stabilität"
  "url" => "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10883
  +name: "Gleichgewicht und stabilität"
  +url: "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10601
  +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 {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8713
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10938
  +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 {#10976
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-65bb7f1381fb2?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 {#11012
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-65bb7f1381fb2?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 {#11050
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11083
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Knieheben am Boden"
  "description" => "Das Knieheben am Boden ist eine grundlegende Übung zur Kräftigung der Rumpfmuskulatur, die ohne Geräte ausgeführt wird und sich daher besonders gut für Anfänger und das Training zu Hause eignet. Durch das kontrollierte Anziehen der Knie zur Brust wird die Bauchmuskulatur gezielt aktiviert und gleichzeitig die Ausdauer der stabilisierenden Muskulatur gefördert. Dank der einfachen Ausführung auf einer Matte oder flachen Unterlage lässt sich die Übung flexibel in verschiedene Trainingsprogramme integrieren. Sie unterstützt nicht nur den Aufbau von Core-Stärke, sondern trägt auch zu einer verbesserten Haltung und einer Entlastung der Wirbelsäule bei, indem sie die Becken- und Lendenstabilisatoren stärkt. Regelmäßiges Training mit Knieheben am Boden kann helfen, die Belastung im unteren Rücken zu reduzieren, indem eine saubere Ansteuerung der Rumpfmuskulatur trainiert wird. Zudem verbessert die Übung das Gleichgewicht und die Koordination, da sowohl Bauchmuskeln als auch Hüftstabilisatoren gefordert werden. Besonders für Einsteiger bietet sie eine sichere Alternative zu anspruchsvolleren Varianten wie dem hängenden Knieheben. Sie eignet sich gleichermaßen für Aufwärmsequenzen, Mobilitätseinheiten oder als Bestandteil eines Ganzkörpertrainings mit dem eigenen Körpergewicht. Damit ist Knieheben am Boden eine vielseitige und effektive Übung, um die Rumpfstabilität zu verbessern und eine solide Basis für sportliche Leistungen sowie Verletzungsprävention zu schaffen."
]

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

App\Twig\Components\App\PageSharer {#11123
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/65bb7f1381fb2-knieheben-am-boden"
  +title: "Knieheben am Boden"
  +description: "Das Knieheben am Boden ist eine grundlegende Übung zur Kräftigung der Rumpfmuskulatur, die ohne Geräte ausgeführt wird und sich daher besonders gut für Anfänger und das Training zu Hause eignet. Durch das kontrollierte Anziehen der Knie zur Brust wird die Bauchmuskulatur gezielt aktiviert und gleichzeitig die Ausdauer der stabilisierenden Muskulatur gefördert. Dank der einfachen Ausführung auf einer Matte oder flachen Unterlage lässt sich die Übung flexibel in verschiedene Trainingsprogramme integrieren. Sie unterstützt nicht nur den Aufbau von Core-Stärke, sondern trägt auch zu einer verbesserten Haltung und einer Entlastung der Wirbelsäule bei, indem sie die Becken- und Lendenstabilisatoren stärkt. Regelmäßiges Training mit Knieheben am Boden kann helfen, die Belastung im unteren Rücken zu reduzieren, indem eine saubere Ansteuerung der Rumpfmuskulatur trainiert wird. Zudem verbessert die Übung das Gleichgewicht und die Koordination, da sowohl Bauchmuskeln als auch Hüftstabilisatoren gefordert werden. Besonders für Einsteiger bietet sie eine sichere Alternative zu anspruchsvolleren Varianten wie dem hängenden Knieheben. Sie eignet sich gleichermaßen für Aufwärmsequenzen, Mobilitätseinheiten oder als Bestandteil eines Ganzkörpertrainings mit dem eigenen Körpergewicht. Damit ist Knieheben am Boden eine vielseitige und effektive Übung, um die Rumpfstabilität zu verbessern und eine solide Basis für sportliche Leistungen sowie Verletzungsprävention zu schaffen."
  +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 {#11131
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11153
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11177
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11200
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11223
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11246
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11269
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11292
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#2933 …}
  #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 {#11339
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11394
  +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 {#11386
  -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 {#11428
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11506
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11529
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +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 {#11552
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6661 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}