Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6803
  -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 {#6850
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#6861
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6912
  -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 {#6927
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#6977
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7005
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7021
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7045
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7069
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7093
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7117
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7141
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7165
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7189
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7534
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7489
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7619
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7620 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7618 …}
}

[
  "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 {#7771
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7806
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7836
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7868
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7887
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#7997
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8031
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8047
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8071
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8095
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8119
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8143
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8167
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8191
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8215
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8239
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8263
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8308
  +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 {#8298
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7939
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4429
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beckenheben"
        "url" => "/de/ubungen/gruppe/104-beckenheben"
      ]
      [
        "label" => "Kettlebell-Beckenheben mit einem Bein"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8391
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Beckenheben"
      "url" => "/de/ubungen/gruppe/104-beckenheben"
    ]
    [
      "label" => "Kettlebell-Beckenheben mit einem Bein"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4429
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beckenheben"
        "url" => "/de/ubungen/gruppe/104-beckenheben"
      ]
      [
        "label" => "Kettlebell-Beckenheben mit einem Bein"
        "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 {#8421
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8443
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8466
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8509
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4360
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4362 …}
    #credits: Doctrine\ORM\PersistentCollection {#4364 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=dF5E0hm4ic8"
    #id: 607
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4411 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450636 {#4398
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450636 {#4350
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "dF5E0hm4ic8"
  }
  "title" => "Kettlebell-Beckenheben mit einem Bein"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8596
  +media: App\Entity\Media\MediaVideo {#4360
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4362 …}
    #credits: Doctrine\ORM\PersistentCollection {#4364 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=dF5E0hm4ic8"
    #id: 607
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4411 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450636 {#4398
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450636 {#4350
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "dF5E0hm4ic8"
  }
  +title: "Kettlebell-Beckenheben mit einem Bein"
  +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 {#8612
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#8645
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8669
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70c7e2ff-kettlebell-beckenheben-mit-einem-bein"
  +title: "Kettlebell-Beckenheben mit einem Bein - Übung - FitMetrics"
  +description: "Das Kettlebell-Beckenheben mit einem Bein ist eine fortgeschrittene Variante des klassischen Beckenhebens, bei der eine Kettlebell als zusätzliches Gewicht auf dem Becken liegt. Die Übung zielt besonders auf die Kräftigung der Gesäßmuskulatur ab und beansprucht gleichzeitig die rückseitige Oberschenkelmuskulatur und den unteren Rücken zur Stabilisierung. Durch die einseitige Ausführung werden muskuläre Dysbalancen zwischen linker und rechter Körperseite ausgeglichen. Das verbessert nicht nur die Hüftstabilität und das Gleichgewicht, sondern steigert auch die funktionelle Kraft im Unterkörper. Diese Übung eignet sich ideal für Sportlerinnen und Sportler, die ihre Leistung steigern, Verletzungen vorbeugen und gezielt an ihrer Körperhaltung arbeiten möchten. Sie kann sowohl im Krafttraining als auch in Rehabilitationsprogrammen integriert werden und trägt zu einer verbesserten muskulären Aktivierung und Bewegungskontrolle bei."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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[
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]

App\Twig\Components\Media\Icon {#8699
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
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}

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App\Twig\Components\Media\Icon {#8727
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
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App\Twig\Components\Media\Icon {#8752
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
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}

[
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]

App\Twig\Components\Media\Icon {#8775
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
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}

[
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]

App\Twig\Components\Media\Icon {#8798
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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[
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]

App\Twig\Components\Media\Icon {#8821
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

[
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]

App\Twig\Components\Media\Icon {#8844
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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[
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]

App\Twig\Components\Media\Icon {#8867
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
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  +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 {#8898
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1753869944
    "version" => "2.31.0-rc.7"
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              "content" => "Lege dich auf den Rücken, ein Knie gebeugt, das andere Bein ausgestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Platziere eine Kettlebell auf deinem Becken und halte sie mit beiden Händen fest."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke die Ferse des gebeugten Beins in den Boden, um die Hüften anzuheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne am höchsten Punkt die Gesäßmuskulatur an und halte das ausgestreckte Bein in Verlängerung des Oberkörpers."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke die Hüften kontrolliert wieder ab und wiederhole die Bewegung."
              "items" => []
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            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Körpermitte aktiviert, um ein Hohlkreuz zu vermeiden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Kettlebell sicher, um Stabilität und Sicherheit zu gewährleisten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke gezielt über die Ferse, um die Gesäßmuskulatur optimal zu aktivieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte darauf, dass deine Hüften beim Anheben nicht zur Seite kippen."
              "items" => []
              "meta" => []
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          "meta" => []
        ]
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          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du dich vorbereitest und die Hüften absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, wenn du die Hüften nach oben drückst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8947
  +title: null
  +data: [
    "time" => 1753869944
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
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        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lege dich auf den Rücken, ein Knie gebeugt, das andere Bein ausgestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Platziere eine Kettlebell auf deinem Becken und halte sie mit beiden Händen fest."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke die Ferse des gebeugten Beins in den Boden, um die Hüften anzuheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne am höchsten Punkt die Gesäßmuskulatur an und halte das ausgestreckte Bein in Verlängerung des Oberkörpers."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke die Hüften kontrolliert wieder ab und wiederhole die Bewegung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
        ]
      ]
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Körpermitte aktiviert, um ein Hohlkreuz zu vermeiden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Kettlebell sicher, um Stabilität und Sicherheit zu gewährleisten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke gezielt über die Ferse, um die Gesäßmuskulatur optimal zu aktivieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte darauf, dass deine Hüften beim Anheben nicht zur Seite kippen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
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          "items" => [
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              "content" => "Atme ein, während du dich vorbereitest und die Hüften absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, wenn du die Hüften nach oben drückst."
              "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" => 1753869944
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Rückenschmerzen oder Lendenwirbelsäulenverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verletzungen des Hüftgelenks"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Knieschmerzen oder Instabilität"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9008
  +title: null
  +data: [
    "time" => 1753869944
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    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verletzungen des Hüftgelenks"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Knieschmerzen oder Instabilität"
              "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 {#8995
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6212
    -news: Doctrine\ORM\PersistentCollection {#6229 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6227 …}
    #id: 3730
    #createdAt: DateTimeImmutable @1752165631 {#6217
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      date: 2025-07-10 18:40:31.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#9052
  +faq: App\Entity\Faq {#6212
    -news: Doctrine\ORM\PersistentCollection {#6229 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6227 …}
    #id: 3730
    #createdAt: DateTimeImmutable @1752165631 {#6217
      date: 2025-07-10 18:40:31.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752165631 {#6242
      date: 2025-07-10 18:40:31.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#3693 …}
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}

[
  "question" => "Wie führe ich ein einbeiniges Beckenheben mit Kettlebell sicher aus?"
  "answer" => "Lege dich auf den Rücken, winkle ein Bein an und strecke das andere aus, platziere eine Kettlebell auf deinem Becken, halte sie fest, spanne die Körpermitte an und drücke die Hüften über die Ferse nach oben, wobei das gestreckte Bein mit dem Oberkörper ausgerichtet bleibt."
]

App\Twig\Components\Ui\RawFaqComponent {#9080
  +question: "Wie führe ich ein einbeiniges Beckenheben mit Kettlebell sicher aus?"
  +answer: "Lege dich auf den Rücken, winkle ein Bein an und strecke das andere aus, platziere eine Kettlebell auf deinem Becken, halte sie fest, spanne die Körpermitte an und drücke die Hüften über die Ferse nach oben, wobei das gestreckte Bein mit dem Oberkörper ausgerichtet bleibt."
}

[
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    -news: Doctrine\ORM\PersistentCollection {#6182 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6184 …}
    #id: 3731
    #createdAt: DateTimeImmutable @1752165631 {#6177
      date: 2025-07-10 18:40:31.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752165631 {#6180
      date: 2025-07-10 18:40:31.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6186 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#9111
  +faq: App\Entity\Faq {#6181
    -news: Doctrine\ORM\PersistentCollection {#6182 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6184 …}
    #id: 3731
    #createdAt: DateTimeImmutable @1752165631 {#6177
      date: 2025-07-10 18:40:31.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752165631 {#6180
      date: 2025-07-10 18:40:31.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6186 …}
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    #currentLocale: "de"
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    -published: true
    #publishedAt: null
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  }
}

[
  "question" => "Welche Vorteile bietet das Kettlebell-Beckenheben mit einem Bein?"
  "answer" => "Diese Übung stärkt gezielt das Gesäß, verbessert die Hüftstabilität, gleicht muskuläre Dysbalancen aus, fördert das Gleichgewicht und erhöht die Kraft im Unterkörper durch den zusätzlichen Widerstand der Kettlebell."
]

App\Twig\Components\Ui\RawFaqComponent {#9156
  +question: "Welche Vorteile bietet das Kettlebell-Beckenheben mit einem Bein?"
  +answer: "Diese Übung stärkt gezielt das Gesäß, verbessert die Hüftstabilität, gleicht muskuläre Dysbalancen aus, fördert das Gleichgewicht und erhöht die Kraft im Unterkörper durch den zusätzlichen Widerstand der Kettlebell."
}

[
  "faq" => App\Entity\Faq {#6190
    -news: Doctrine\ORM\PersistentCollection {#6191 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6193 …}
    #id: 3732
    #createdAt: DateTimeImmutable @1752165631 {#6188
      date: 2025-07-10 18:40:31.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752165631 {#6189
      date: 2025-07-10 18:40:31.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6195 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#9159
  +faq: App\Entity\Faq {#6190
    -news: Doctrine\ORM\PersistentCollection {#6191 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6193 …}
    #id: 3732
    #createdAt: DateTimeImmutable @1752165631 {#6188
      date: 2025-07-10 18:40:31.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752165631 {#6189
      date: 2025-07-10 18:40:31.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6195 …}
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    #currentLocale: "de"
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}

[
  "question" => "Kann ich statt einer Kettlebell auch eine Kurzhantel verwenden?"
  "answer" => "Ja, du kannst eine Kurzhantel anstelle einer Kettlebell verwenden, indem du sie auf dem Becken positionierst und sicher hältst, um denselben Trainingseffekt zu erzielen."
]

App\Twig\Components\Ui\RawFaqComponent {#9203
  +question: "Kann ich statt einer Kettlebell auch eine Kurzhantel verwenden?"
  +answer: "Ja, du kannst eine Kurzhantel anstelle einer Kettlebell verwenden, indem du sie auf dem Becken positionierst und sicher hältst, um denselben Trainingseffekt zu erzielen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
  ]
  "secondaryMuscles" => [
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    6
    7
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9131
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9214 …}
  +primaryMuscles: [
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  ]
  +secondaryMuscles: [
    5
    6
    7
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  +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 {#9212 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9213 …}
}

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

App\Twig\Components\Ui\Badge {#10681
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lendenwirbelsäule"
  "url" => "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10733
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10757
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10781
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10591
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#10814
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10845
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Kettlebells"
  "url" => "/de/ubungen/ausstattung/2-kettlebells"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10885
  +name: "Kettlebells"
  +url: "/de/ubungen/ausstattung/2-kettlebells"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10909
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10933
  +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 {#10957
  +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 {#10981
  +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 {#11005
  +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 {#10795
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8934
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#6847
  +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 {#8032
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70c7e2ff?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 {#10100
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70c7e2ff?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 {#11026
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11059
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kettlebell-Beckenheben mit einem Bein"
  "description" => "Das Kettlebell-Beckenheben mit einem Bein ist eine fortgeschrittene Variante des klassischen Beckenhebens, bei der eine Kettlebell als zusätzliches Gewicht auf dem Becken liegt. Die Übung zielt besonders auf die Kräftigung der Gesäßmuskulatur ab und beansprucht gleichzeitig die rückseitige Oberschenkelmuskulatur und den unteren Rücken zur Stabilisierung. Durch die einseitige Ausführung werden muskuläre Dysbalancen zwischen linker und rechter Körperseite ausgeglichen. Das verbessert nicht nur die Hüftstabilität und das Gleichgewicht, sondern steigert auch die funktionelle Kraft im Unterkörper. Diese Übung eignet sich ideal für Sportlerinnen und Sportler, die ihre Leistung steigern, Verletzungen vorbeugen und gezielt an ihrer Körperhaltung arbeiten möchten. Sie kann sowohl im Krafttraining als auch in Rehabilitationsprogrammen integriert werden und trägt zu einer verbesserten muskulären Aktivierung und Bewegungskontrolle bei."
]

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

App\Twig\Components\App\PageSharer {#11099
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70c7e2ff-kettlebell-beckenheben-mit-einem-bein"
  +title: "Kettlebell-Beckenheben mit einem Bein"
  +description: "Das Kettlebell-Beckenheben mit einem Bein ist eine fortgeschrittene Variante des klassischen Beckenhebens, bei der eine Kettlebell als zusätzliches Gewicht auf dem Becken liegt. Die Übung zielt besonders auf die Kräftigung der Gesäßmuskulatur ab und beansprucht gleichzeitig die rückseitige Oberschenkelmuskulatur und den unteren Rücken zur Stabilisierung. Durch die einseitige Ausführung werden muskuläre Dysbalancen zwischen linker und rechter Körperseite ausgeglichen. Das verbessert nicht nur die Hüftstabilität und das Gleichgewicht, sondern steigert auch die funktionelle Kraft im Unterkörper. Diese Übung eignet sich ideal für Sportlerinnen und Sportler, die ihre Leistung steigern, Verletzungen vorbeugen und gezielt an ihrer Körperhaltung arbeiten möchten. Sie kann sowohl im Krafttraining als auch in Rehabilitationsprogrammen integriert werden und trägt zu einer verbesserten muskulären Aktivierung und Bewegungskontrolle bei."
  +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 {#11107
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11129
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11153
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11176
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11199
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11222
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11245
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11268
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#2925 …}
  #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 {#11315
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11370
  +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 {#11362
  -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 {#11404
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11436
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11459
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11482
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11505
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11528
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11551
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11574
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +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 {#11597
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6853 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}