Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7490
  -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 {#7537
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#7548
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7599
  -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 {#7614
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#7664
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#7692
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#7708
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#7732
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#7756
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#7780
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#7804
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#7828
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#7852
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#7876
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8177
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8164
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8255
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8256 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8254 …}
}

[
  "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 {#8407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8442
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8472
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8504
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8633
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8667
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8683
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8707
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8731
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8755
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8779
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8803
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8827
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8875
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#8899
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8944
  +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 {#8934
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8575
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4559
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Hüftbeuger-Dehnung an der Wand"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9027
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Dehnung"
      "url" => "/de/ubungen/gruppe/114-dehnung"
    ]
    [
      "label" => "Hüftbeuger-Dehnung an der Wand"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4559
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Hüftbeuger-Dehnung an der Wand"
        "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 {#9057
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#9079
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#9102
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9145
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4490
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4492 …}
    #credits: Doctrine\ORM\PersistentCollection {#4494 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=5b6KyAb2w9s"
    #id: 697
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4541 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4528
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4480
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "5b6KyAb2w9s"
  }
  "title" => "Couch Stretch"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9232
  +media: App\Entity\Media\MediaVideo {#4490
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4492 …}
    #credits: Doctrine\ORM\PersistentCollection {#4494 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=5b6KyAb2w9s"
    #id: 697
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4541 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4528
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4480
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "5b6KyAb2w9s"
  }
  +title: "Couch Stretch"
  +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 {#9248
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#9281
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9305
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70d0027d-couch-stretch?alias=12428"
  +title: "Hüftbeuger-Dehnung an der Wand - Übung - FitMetrics"
  +description: "Der Couch Stretch ist eine effektive Mobilisationsübung, die gezielt auf die Hüftbeuger und den Quadrizeps abzielt. Besonders bei sitzender Lebensweise kann diese Dehnung helfen, muskuläre Verkürzungen auszugleichen und einer Beckenfehlstellung entgegenzuwirken. Durch das Auflegen des hinteren Beins an einer Wand und das Aufstellen des vorderen Beins in einer Ausfallschrittposition wird eine intensive Dehnung der vorderen Oberschenkel- und Hüftmuskulatur erreicht. Diese Übung wird häufig von Athletinnen und Athleten, CrossFit-Fans sowie Büroangestellten eingesetzt, um die Beweglichkeit zu verbessern, die Haltung zu optimieren und die Streckfähigkeit im Hüftgelenk zu steigern. Die korrekte Ausführung fördert nicht nur die Muskelverlängerung, sondern unterstützt auch funktionelle Bewegungsmuster durch gezielte Aktivierung der Gesäßmuskulatur. Da weder spezielle Geräte noch viel Platz benötigt werden, ist der Couch Stretch ideal für das Training zu Hause, als Teil des Aufwärmens oder zur Regeneration geeignet."
  +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 {#9335
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#9363
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#9388
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#9411
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#9434
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#9457
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#9480
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#9503
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#9534
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1753960624
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lege eine Yogamatte in Wandnähe und knie dich mit einem Bein so hin, dass der hintere Fuß an der Wand aufliegt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stelle den vorderen Fuß so auf, dass das Knie einen 90-Grad-Winkel bildet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Richte den Oberkörper langsam auf, bis dein Rücken aufrecht ist und zur Wand zeigt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Dehnung für die gewünschte Zeit, achte auf eine stabile Hüftposition und aktiviere deine Rumpfmuskulatur."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wechsle die Seite und wiederhole den Ablauf."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte deinen Rücken gerade und vermeide ein Hohlkreuz."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne die Gesäßmuskulatur an, um die Dehnung im Hüftbeuger zu intensivieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte darauf, dass das vordere Knie direkt über dem Sprunggelenk bleibt."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme vor Beginn der Dehnung tief durch die Nase ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme langsam aus, während du tiefer in die Dehnung sinkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Übung eine ruhige und gleichmäßige Atmung aufrecht, um die Entspannung zu fördern."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9583
  +title: null
  +data: [
    "time" => 1753960624
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lege eine Yogamatte in Wandnähe und knie dich mit einem Bein so hin, dass der hintere Fuß an der Wand aufliegt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stelle den vorderen Fuß so auf, dass das Knie einen 90-Grad-Winkel bildet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Richte den Oberkörper langsam auf, bis dein Rücken aufrecht ist und zur Wand zeigt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Dehnung für die gewünschte Zeit, achte auf eine stabile Hüftposition und aktiviere deine Rumpfmuskulatur."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wechsle die Seite und wiederhole den Ablauf."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte deinen Rücken gerade und vermeide ein Hohlkreuz."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne die Gesäßmuskulatur an, um die Dehnung im Hüftbeuger zu intensivieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte darauf, dass das vordere Knie direkt über dem Sprunggelenk bleibt."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme vor Beginn der Dehnung tief durch die Nase ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme langsam aus, während du tiefer in die Dehnung sinkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Übung eine ruhige und gleichmäßige Atmung aufrecht, um die Entspannung zu fördern."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1753960624
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht geeignet bei Knieverletzungen oder ausgeprägter Patellasehnenentzündung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei Rückenbeschwerden oder Bandscheibenproblemen nur mit Vorsicht anwenden."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9644
  +title: null
  +data: [
    "time" => 1753960624
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht geeignet bei Knieverletzungen oder ausgeprägter Patellasehnenentzündung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei Rückenbeschwerden oder Bandscheibenproblemen nur mit Vorsicht anwenden."
              "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 {#9631
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6862
    -news: Doctrine\ORM\PersistentCollection {#6879 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6877 …}
    #id: 4916
    #createdAt: DateTimeImmutable @1753628498 {#6867
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628498 {#6892
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6829 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9688
  +faq: App\Entity\Faq {#6862
    -news: Doctrine\ORM\PersistentCollection {#6879 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6877 …}
    #id: 4916
    #createdAt: DateTimeImmutable @1753628498 {#6867
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628498 {#6892
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6829 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange soll ich den Couch Stretch pro Seite halten?"
  "answer" => "Halte die Dehnung 30 bis 90 Sekunden pro Seite – je nach Beweglichkeit und Komfort. Mit zunehmender Mobilität kann die Dauer schrittweise gesteigert werden."
]

App\Twig\Components\Ui\RawFaqComponent {#9716
  +question: "Wie lange soll ich den Couch Stretch pro Seite halten?"
  +answer: "Halte die Dehnung 30 bis 90 Sekunden pro Seite – je nach Beweglichkeit und Komfort. Mit zunehmender Mobilität kann die Dauer schrittweise gesteigert werden."
}

[
  "faq" => App\Entity\Faq {#6831
    -news: Doctrine\ORM\PersistentCollection {#6832 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6834 …}
    #id: 4917
    #createdAt: DateTimeImmutable @1753628498 {#6827
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628498 {#6830
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6836 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9747
  +faq: App\Entity\Faq {#6831
    -news: Doctrine\ORM\PersistentCollection {#6832 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6834 …}
    #id: 4917
    #createdAt: DateTimeImmutable @1753628498 {#6827
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628498 {#6830
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6836 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiert der Couch Stretch gezielt?"
  "answer" => "Der Couch Stretch dehnt vor allem den Quadrizeps und die Hüftbeuger, insbesondere den Musculus rectus femoris. Auch die Gesäß- und Lendenmuskulatur werden aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#9792
  +question: "Welche Muskeln trainiert der Couch Stretch gezielt?"
  +answer: "Der Couch Stretch dehnt vor allem den Quadrizeps und die Hüftbeuger, insbesondere den Musculus rectus femoris. Auch die Gesäß- und Lendenmuskulatur werden aktiviert."
}

[
  "faq" => App\Entity\Faq {#6840
    -news: Doctrine\ORM\PersistentCollection {#6841 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6843 …}
    #id: 4918
    #createdAt: DateTimeImmutable @1753628498 {#6838
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628498 {#6839
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6845 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9795
  +faq: App\Entity\Faq {#6840
    -news: Doctrine\ORM\PersistentCollection {#6841 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6843 …}
    #id: 4918
    #createdAt: DateTimeImmutable @1753628498 {#6838
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628498 {#6839
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6845 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft der Couch Stretch bei Rückenschmerzen?"
  "answer" => "Ja, bei korrekter Ausführung kann der Couch Stretch helfen, Spannungen im unteren Rücken zu reduzieren, indem verspannte Hüftbeuger gelöst werden."
]

App\Twig\Components\Ui\RawFaqComponent {#9839
  +question: "Hilft der Couch Stretch bei Rückenschmerzen?"
  +answer: "Ja, bei korrekter Ausführung kann der Couch Stretch helfen, Spannungen im unteren Rücken zu reduzieren, indem verspannte Hüftbeuger gelöst werden."
}

[
  "faq" => App\Entity\Faq {#6849
    -news: Doctrine\ORM\PersistentCollection {#6850 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6852 …}
    #id: 4919
    #createdAt: DateTimeImmutable @1753628498 {#6847
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628498 {#6848
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6854 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9842
  +faq: App\Entity\Faq {#6849
    -news: Doctrine\ORM\PersistentCollection {#6850 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6852 …}
    #id: 4919
    #createdAt: DateTimeImmutable @1753628498 {#6847
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628498 {#6848
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6854 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich den Couch Stretch täglich machen?"
  "answer" => "Ja, der Couch Stretch kann bedenkenlos täglich durchgeführt werden und ist besonders effektiv als Bestandteil einer regelmäßigen Mobilitätsroutine."
]

App\Twig\Components\Ui\RawFaqComponent {#9886
  +question: "Kann ich den Couch Stretch täglich machen?"
  +answer: "Ja, der Couch Stretch kann bedenkenlos täglich durchgeführt werden und ist besonders effektiv als Bestandteil einer regelmäßigen Mobilitätsroutine."
}

[
  "faq" => App\Entity\Faq {#6902
    -news: Doctrine\ORM\PersistentCollection {#6903 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6905 …}
    #id: 4920
    #createdAt: DateTimeImmutable @1753628498 {#6900
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628498 {#6901
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6907 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9889
  +faq: App\Entity\Faq {#6902
    -news: Doctrine\ORM\PersistentCollection {#6903 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6905 …}
    #id: 4920
    #createdAt: DateTimeImmutable @1753628498 {#6900
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628498 {#6901
      date: 2025-07-27 17:01:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6907 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Brauche ich Hilfsmittel für den Couch Stretch?"
  "answer" => "Nein, es wird kein spezielles Equipment benötigt. Eine Yogamatte oder ein Kissen unter dem Knie erhöht jedoch den Komfort während der Übung."
]

App\Twig\Components\Ui\RawFaqComponent {#9933
  +question: "Brauche ich Hilfsmittel für den Couch Stretch?"
  +answer: "Nein, es wird kein spezielles Equipment benötigt. Eine Yogamatte oder ein Kissen unter dem Knie erhöht jedoch den Komfort während der Übung."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
  ]
  "secondaryMuscles" => [
    3
    5
    6
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9861
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9944 …}
  +primaryMuscles: [
    2
  ]
  +secondaryMuscles: [
    3
    5
    6
    37
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9942 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9943 …}
}

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

App\Twig\Components\Ui\Badge {#11314
  +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 {#11366
  +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 {#11390
  +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 {#11414
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11438
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11224
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#11471
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11502
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11542
  +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 {#11566
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11590
  +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 {#11614
  +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 {#11638
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Dehnung"
  "url" => "/de/ubungen/kategorie/56-dehnung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11662
  +name: "Dehnung"
  +url: "/de/ubungen/kategorie/56-dehnung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11686
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +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 {#11710
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11734
  +name: "Regeneration und entspannung"
  +url: "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11452
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9570
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11780
  +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 {#11830
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70d0027d?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 {#11866
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70d0027d?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 {#11904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#11937
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Couch Stretch"
  "description" => "Der Couch Stretch ist eine effektive Mobilisationsübung, die gezielt auf die Hüftbeuger und den Quadrizeps abzielt. Besonders bei sitzender Lebensweise kann diese Dehnung helfen, muskuläre Verkürzungen auszugleichen und einer Beckenfehlstellung entgegenzuwirken. Durch das Auflegen des hinteren Beins an einer Wand und das Aufstellen des vorderen Beins in einer Ausfallschrittposition wird eine intensive Dehnung der vorderen Oberschenkel- und Hüftmuskulatur erreicht. Diese Übung wird häufig von Athletinnen und Athleten, CrossFit-Fans sowie Büroangestellten eingesetzt, um die Beweglichkeit zu verbessern, die Haltung zu optimieren und die Streckfähigkeit im Hüftgelenk zu steigern. Die korrekte Ausführung fördert nicht nur die Muskelverlängerung, sondern unterstützt auch funktionelle Bewegungsmuster durch gezielte Aktivierung der Gesäßmuskulatur. Da weder spezielle Geräte noch viel Platz benötigt werden, ist der Couch Stretch ideal für das Training zu Hause, als Teil des Aufwärmens oder zur Regeneration geeignet."
]

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

App\Twig\Components\App\PageSharer {#11977
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70d0027d-couch-stretch?alias=12428"
  +title: "Couch Stretch"
  +description: "Der Couch Stretch ist eine effektive Mobilisationsübung, die gezielt auf die Hüftbeuger und den Quadrizeps abzielt. Besonders bei sitzender Lebensweise kann diese Dehnung helfen, muskuläre Verkürzungen auszugleichen und einer Beckenfehlstellung entgegenzuwirken. Durch das Auflegen des hinteren Beins an einer Wand und das Aufstellen des vorderen Beins in einer Ausfallschrittposition wird eine intensive Dehnung der vorderen Oberschenkel- und Hüftmuskulatur erreicht. Diese Übung wird häufig von Athletinnen und Athleten, CrossFit-Fans sowie Büroangestellten eingesetzt, um die Beweglichkeit zu verbessern, die Haltung zu optimieren und die Streckfähigkeit im Hüftgelenk zu steigern. Die korrekte Ausführung fördert nicht nur die Muskelverlängerung, sondern unterstützt auch funktionelle Bewegungsmuster durch gezielte Aktivierung der Gesäßmuskulatur. Da weder spezielle Geräte noch viel Platz benötigt werden, ist der Couch Stretch ideal für das Training zu Hause, als Teil des Aufwärmens oder zur Regeneration geeignet."
  +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 {#11985
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#12007
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#12031
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#12054
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#12077
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#12100
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#12123
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#12146
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

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

App\Twig\Components\Ad\AdHorizontalFluid {#12193
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#12248
  +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 {#12240
  -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 {#12282
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#12314
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#12337
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#12360
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +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 {#12383
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7540 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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