Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6064
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#219 …}
  -em: Doctrine\ORM\EntityManager {#593 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#216 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#6111
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#6122
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "size" => "compact"
  "showTranslateIcon" => false
]

[
  "size" => "compact"
  "showTranslateIcon" => false
]

Symfony\UX\TwigComponent\AnonymousComponent {#6173
  -props: [
    "size" => "compact"
    "showTranslateIcon" => false
  ]
}

[
  "defaultOpenLeft" => false
  "size" => "compact"
  "showTranslateIcon" => false
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#6200
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  +showTranslateIcon: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.it"
  "defaultOpenLeft" => false
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#6235
  +label: "lang.name.it"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: false
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-4 h-4 dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-4 h-4 dropdown-icon"
]

App\Twig\Components\Media\Icon {#6278
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#6327
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "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 {#6334
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#6362
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#6390
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#6406
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#6430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#6454
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#6478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#6502
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#6526
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#6550
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#6574
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#6904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
]

[
  "defaultOpenLeft" => true
  "size" => "compact"
]

Symfony\UX\TwigComponent\AnonymousComponent {#6891
  -props: [
    "defaultOpenLeft" => true
    "size" => "compact"
  ]
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
  "showTranslateIcon" => true
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#6943
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.it"
  "defaultOpenLeft" => true
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#6965
  +label: "lang.name.it"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "g-translate"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

App\Twig\Components\Media\Icon {#6996
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

App\Twig\Components\Media\Icon {#7018
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#7068
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

App\Twig\Components\Menu\ConnexionMenu {#7102
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7103 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7101 …}
}

[
  "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 {#7254
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#7289
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#7319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#7351
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#7370
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
  "showTranslateIcon" => true
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#7482
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.it"
  "defaultOpenLeft" => true
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#7511
  +label: "lang.name.it"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "g-translate"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

App\Twig\Components\Media\Icon {#7542
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

App\Twig\Components\Media\Icon {#7564
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#7614
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-14 w-full object-contain object-center dark:hidden"
]

[
  "class" => "h-14 w-full object-contain object-center dark:hidden"
]

App\Twig\Components\Media\Icon {#7466
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden h-14 w-full object-contain object-center dark:block"
]

[
  "class" => "hidden h-14 w-full object-contain object-center dark:block"
]

App\Twig\Components\Media\Icon {#7635
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7652
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7690
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7714
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7738
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7762
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7786
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7810
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7834
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7858
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#7882
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7422
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4599
    -items: [
      [
        "label" => "menu.home"
        "url" => "/it/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/it/esercizi"
      ]
      [
        "label" => "Side Plank"
        "url" => "/it/esercizi/gruppo/169-side-plank"
      ]
      [
        "label" => "Plank laterale abduttore con piede sollevato"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7952
  +items: [
    [
      "label" => "menu.home"
      "url" => "/it/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/it/esercizi"
    ]
    [
      "label" => "Side Plank"
      "url" => "/it/esercizi/gruppo/169-side-plank"
    ]
    [
      "label" => "Plank laterale abduttore con piede sollevato"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4599
    -items: [
      [
        "label" => "menu.home"
        "url" => "/it/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/it/esercizi"
      ]
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[
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]

[
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]

App\Twig\Components\Media\Icon {#7982
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#8004
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "chevron-right"
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  +symbolDefsName: null
}

[
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  "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 {#8027
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8070
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2930 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
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    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4532 …}
    #credits: Doctrine\ORM\PersistentCollection {#4534 …}
    -source: null
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    #id: 1754
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    -tiersId: null
    -tiersName: "azeoo"
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  "title" => "Plank laterale abduttore con piede sollevato"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8157
  +media: App\Entity\Media\MediaVideo {#4530
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4532 …}
    #credits: Doctrine\ORM\PersistentCollection {#4534 …}
    -source: null
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    -urlExternal: "https://www.youtube.com/watch?v=TdS7QfvDwaY"
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    #newTranslations: null
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    -tiersId: null
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    #createdAt: DateTimeImmutable @1731450664 {#4568
      date: 2024-11-12 23:31:04.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450664 {#4520
      date: 2024-11-12 23:31:04.0 Europe/Zurich (+01:00)
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    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "TdS7QfvDwaY"
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  +title: "Plank laterale abduttore con piede sollevato"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#509 …}
}

[
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  "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 {#8173
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
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  "class" => "w-5 h-5 text-white inline-flex"
]

[
  "class" => "w-5 h-5 text-white inline-flex"
]

App\Twig\Components\Media\Icon {#8206
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

[
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]

App\Twig\Components\App\PageSharer {#8230
  +shareUrl: "https://test.fitmetrics.ch/it/esercizi/6733d72893c4b-plank-laterale-abduttore-con-piede-sollevato"
  +title: "Plank laterale abduttore con piede sollevato - Esercizio - FitMetrics"
  +description: "Il plank laterale abduttore con piede sollevato è un esercizio avanzato di stabilizzazione del core che mira a migliorare la forza laterale, l'attivazione dei glutei e la stabilità dell'anca. Sollevando il piede superiore su un plyobox o una superficie simile, l'esercizio intensifica l'attivazione del gluteo medio e degli altri muscoli abduttori dell'anca. Questa posizione richiede anche una notevole forza isometrica degli obliqui e dei muscoli stabilizzatori profondi della colonna, rendendolo ideale per atleti esperti che vogliono migliorare equilibrio, coordinazione e resilienza agli infortuni. A differenza del plank laterale tradizionale, la versione con piede sollevato introduce una base instabile che aumenta la richiesta neuromuscolare e il controllo del core. È spesso utilizzato nell'allenamento funzionale, nella riabilitazione e nei programmi di condizionamento atletico per correggere squilibri muscolari e sviluppare resistenza nella catena cinetica laterale. I benefici si estendono a sport che richiedono movimenti laterali o forza unilaterale, come corsa, arti marziali o sport di campo. Vista la sua complessità, è consigliato a chi possiede già una solida forza del core e una tecnica corretta di plank laterale."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#8260
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
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}

[
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[
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]

App\Twig\Components\Media\Icon {#8288
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "reddit"
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}

[
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]

App\Twig\Components\Media\Icon {#8313
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "twitter"
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  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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[
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]

App\Twig\Components\Media\Icon {#8336
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "threads"
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}

[
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[
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]

App\Twig\Components\Media\Icon {#8359
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#8382
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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[
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]

App\Twig\Components\Media\Icon {#8405
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "whatsapp"
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}

[
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[
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]

App\Twig\Components\Media\Icon {#8428
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
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}

[
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[
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]

App\Twig\Components\Media\Icon {#8459
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "program"
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  +symbolDefsName: null
}

[
  "data" => [
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    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
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          "text" => "Istruzioni"
        ]
      ]
      [
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        "data" => [
          "style" => "ordered"
          "items" => [
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              "content" => "Sdraiati su un fianco con il gomito inferiore direttamente sotto la spalla e i piedi impilati."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Posiziona il piede superiore su una superficie rialzata come un plyobox mantenendo il piede inferiore sollevato da terra."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Attiva il core e solleva i fianchi da terra formando una linea retta in posizione di plank laterale."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mantieni la posizione per la durata desiderata mantenendo il corpo allineato e stabile."
              "items" => []
              "meta" => []
            ]
            [
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              "items" => []
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            ]
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          "meta" => []
        ]
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      [
        "type" => "header"
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          "text" => "Consigli tecnici"
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      ]
      [
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        "data" => [
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          "items" => [
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              "content" => "Mantieni i fianchi sollevati e allineati con spalle e piedi."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Evita di sollevare le spalle verso le orecchie o inarcare la zona lombare."
              "items" => []
              "meta" => []
            ]
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              "content" => "Attiva i glutei e il core per tutta la durata della posizione."
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            ]
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          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Consigli sulla respirazione"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
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              "content" => "Inspira profondamente prima di sollevarti in posizione di plank."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Espira lentamente mentre mantieni la posizione."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mantieni una respirazione costante e controllata per tutta la durata dell'esercizio."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#8508
  +title: null
  +data: [
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    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
          "level" => 2
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      ]
      [
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        "data" => [
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              "content" => "Sdraiati su un fianco con il gomito inferiore direttamente sotto la spalla e i piedi impilati."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Posiziona il piede superiore su una superficie rialzata come un plyobox mantenendo il piede inferiore sollevato da terra."
              "items" => []
              "meta" => []
            ]
            [
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              "meta" => []
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Evita di sollevare le spalle verso le orecchie o inarcare la zona lombare."
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              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
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  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
}

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              "content" => "Dolore lombare o patologie discali"
              "items" => []
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            [
              "content" => "Patologie dell'articolazione dell'anca o borsite"
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              "meta" => []
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        ]
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App\Twig\Components\Ui\Editor\EditorRender {#8569
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              "items" => []
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  +withMarketingBanner: false
  +marketingBannerPosition: 8
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  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
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[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#8556
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2930 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "faq" => App\Entity\Faq {#5297
    -news: Doctrine\ORM\PersistentCollection {#5280 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5282 …}
    #id: 3147
    #createdAt: DateTimeImmutable @1750891092 {#5292
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1750891092 {#5267
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
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    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8613
  +faq: App\Entity\Faq {#5297
    -news: Doctrine\ORM\PersistentCollection {#5280 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5282 …}
    #id: 3147
    #createdAt: DateTimeImmutable @1750891092 {#5292
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1750891092 {#5267
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
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}

[
  "question" => "Quali muscoli alleno con il plank laterale abduttore con piede sollevato?"
  "answer" => "Il plank laterale abduttore con piede sollevato coinvolge principalmente i glutei, in particolare il gluteo medio, oltre agli abduttori dell'anca, agli obliqui e ai muscoli stabilizzatori del core per un controllo e un equilibrio completi del corpo."
]

App\Twig\Components\Ui\RawFaqComponent {#8641
  +question: "Quali muscoli alleno con il plank laterale abduttore con piede sollevato?"
  +answer: "Il plank laterale abduttore con piede sollevato coinvolge principalmente i glutei, in particolare il gluteo medio, oltre agli abduttori dell'anca, agli obliqui e ai muscoli stabilizzatori del core per un controllo e un equilibrio completi del corpo."
}

[
  "faq" => App\Entity\Faq {#5328
    -news: Doctrine\ORM\PersistentCollection {#5327 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5325 …}
    #id: 3148
    #createdAt: DateTimeImmutable @1750891092 {#5332
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891092 {#5329
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5323 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8672
  +faq: App\Entity\Faq {#5328
    -news: Doctrine\ORM\PersistentCollection {#5327 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5325 …}
    #id: 3148
    #createdAt: DateTimeImmutable @1750891092 {#5332
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891092 {#5329
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5323 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Il plank laterale abduttore con piede sollevato migliora l'equilibrio?"
  "answer" => "Sì, questo esercizio migliora notevolmente equilibrio e stabilità sfidando i muscoli del core e dell'anca in una posizione asimmetrica e rialzata, ideale per l'allenamento funzionale e atletico."
]

App\Twig\Components\Ui\RawFaqComponent {#8716
  +question: "Il plank laterale abduttore con piede sollevato migliora l'equilibrio?"
  +answer: "Sì, questo esercizio migliora notevolmente equilibrio e stabilità sfidando i muscoli del core e dell'anca in una posizione asimmetrica e rialzata, ideale per l'allenamento funzionale e atletico."
}

[
  "faq" => App\Entity\Faq {#5319
    -news: Doctrine\ORM\PersistentCollection {#5318 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5316 …}
    #id: 3149
    #createdAt: DateTimeImmutable @1750891092 {#5321
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891092 {#5320
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5314 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8719
  +faq: App\Entity\Faq {#5319
    -news: Doctrine\ORM\PersistentCollection {#5318 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5316 …}
    #id: 3149
    #createdAt: DateTimeImmutable @1750891092 {#5321
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891092 {#5320
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5314 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "I principianti possono fare il plank laterale abduttore con piede sollevato?"
  "answer" => "Data la difficoltà avanzata e la posizione rialzata, è consigliato a chi ha già padroneggiato il plank laterale standard e possiede una buona stabilità di core e spalle."
]

App\Twig\Components\Ui\RawFaqComponent {#8763
  +question: "I principianti possono fare il plank laterale abduttore con piede sollevato?"
  +answer: "Data la difficoltà avanzata e la posizione rialzata, è consigliato a chi ha già padroneggiato il plank laterale standard e possiede una buona stabilità di core e spalle."
}

[
  "faq" => App\Entity\Faq {#5310
    -news: Doctrine\ORM\PersistentCollection {#5309 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5307 …}
    #id: 3150
    #createdAt: DateTimeImmutable @1750891092 {#5312
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891092 {#5311
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5305 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8766
  +faq: App\Entity\Faq {#5310
    -news: Doctrine\ORM\PersistentCollection {#5309 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5307 …}
    #id: 3150
    #createdAt: DateTimeImmutable @1750891092 {#5312
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891092 {#5311
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5305 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Quanto tempo devo mantenere il plank laterale abduttore con piede sollevato?"
  "answer" => "Inizia con 15-30 secondi per lato e aumenta gradualmente la durata man mano che sviluppi forza e stabilità in glutei, anche e core."
]

App\Twig\Components\Ui\RawFaqComponent {#8810
  +question: "Quanto tempo devo mantenere il plank laterale abduttore con piede sollevato?"
  +answer: "Inizia con 15-30 secondi per lato e aumenta gradualmente la durata man mano che sviluppi forza e stabilità in glutei, anche e core."
}

[
  "faq" => App\Entity\Faq {#5257
    -news: Doctrine\ORM\PersistentCollection {#5256 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5254 …}
    #id: 3151
    #createdAt: DateTimeImmutable @1750891092 {#5259
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891092 {#5258
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5252 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8813
  +faq: App\Entity\Faq {#5257
    -news: Doctrine\ORM\PersistentCollection {#5256 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5254 …}
    #id: 3151
    #createdAt: DateTimeImmutable @1750891092 {#5259
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891092 {#5258
      date: 2025-06-26 00:38:12.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5252 …}
    #newTranslations: null
    #currentLocale: "it"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Che attrezzatura serve per il plank laterale abduttore con piede sollevato?"
  "answer" => "Puoi eseguirlo senza attrezzatura, ma un plyobox o una superficie stabile rialzata sono consigliati per sollevare il piede superiore e massimizzare l'attivazione muscolare."
]

App\Twig\Components\Ui\RawFaqComponent {#8857
  +question: "Che attrezzatura serve per il plank laterale abduttore con piede sollevato?"
  +answer: "Puoi eseguirlo senza attrezzatura, ma un plyobox o una superficie stabile rialzata sono consigliati per sollevare il piede superiore e massimizzare l'attivazione muscolare."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
  ]
  "secondaryMuscles" => [
    6
    12
    15
    31
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8785
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8868 …}
  +primaryMuscles: [
    3
  ]
  +secondaryMuscles: [
    6
    12
    15
    31
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#593 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#84 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8866 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8867 …}
}

[
  "name" => "Natiche"
  "url" => "/it/esercizi/muscolo/3-natiche"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10167
  +name: "Natiche"
  +url: "/it/esercizi/muscolo/3-natiche"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Addominali"
  "url" => "/it/esercizi/muscolo/6-addominali"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10219
  +name: "Addominali"
  +url: "/it/esercizi/muscolo/6-addominali"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Dorsali"
  "url" => "/it/esercizi/muscolo/12-dorsali"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10243
  +name: "Dorsali"
  +url: "/it/esercizi/muscolo/12-dorsali"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Addominali obliqui"
  "url" => "/it/esercizi/muscolo/15-addominali-obliqui"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10267
  +name: "Addominali obliqui"
  +url: "/it/esercizi/muscolo/15-addominali-obliqui"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abduttori"
  "url" => "/it/esercizi/muscolo/31-abduttori"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10291
  +name: "Abduttori"
  +url: "/it/esercizi/muscolo/31-abduttori"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10139
  +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 {#2930 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "difficulty" => "advanced"
]

App\Twig\Components\Training\DifficultyBadge {#10324
  +difficulty: "advanced"
  +small: false
  +link: true
}

[
  "name" => "Telo di base"
  "url" => "/it/esercizi/attrezzature/17-telo-di-base"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10369
  +name: "Telo di base"
  +url: "/it/esercizi/attrezzature/17-telo-di-base"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Senza attrezzatura"
  "url" => "/it/esercizi/attrezzature/29-senza-attrezzatura"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10396
  +name: "Senza attrezzatura"
  +url: "/it/esercizi/attrezzature/29-senza-attrezzatura"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Plyobox"
  "url" => "/it/esercizi/attrezzature/83-plyobox"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10420
  +name: "Plyobox"
  +url: "/it/esercizi/attrezzature/83-plyobox"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenics"
  "url" => "/it/esercizi/sport/3-callisthenics"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10444
  +name: "Callisthenics"
  +url: "/it/esercizi/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10468
  +name: "Fitness"
  +url: "/it/esercizi/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Crossfit"
  "url" => "/it/esercizi/sport/7-crossfit"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10492
  +name: "Crossfit"
  +url: "/it/esercizi/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10516
  +name: "Pilates"
  +url: "/it/esercizi/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Rinforzo"
  "url" => "/it/esercizi/categoria/61-rinforzo"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10540
  +name: "Rinforzo"
  +url: "/it/esercizi/categoria/61-rinforzo"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Parte inferiore del corpo"
  "url" => "/it/esercizi/categoria/68-parte-inferiore-del-corpo"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10564
  +name: "Parte inferiore del corpo"
  +url: "/it/esercizi/categoria/68-parte-inferiore-del-corpo"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometria"
  "url" => "/it/esercizi/categoria/76-isometria"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10588
  +name: "Isometria"
  +url: "/it/esercizi/categoria/76-isometria"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Equilibrio e stabilità"
  "url" => "/it/esercizi/categoria/78-equilibrio-e-stabilita"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10612
  +name: "Equilibrio e stabilità"
  +url: "/it/esercizi/categoria/78-equilibrio-e-stabilita"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10305
  +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 {#2930 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

App\Twig\Components\App\LoadingSpinner {#8120
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10661
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

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

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

App\Twig\Components\Media\Icon {#10701
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/it/widgets/exercise/preview-6733d72893c4b?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 {#10737
  +route: "https://test.fitmetrics.ch/it/widgets/exercise/preview-6733d72893c4b?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 {#10775
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#10808
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Plank laterale abduttore con piede sollevato"
  "description" => "Il plank laterale abduttore con piede sollevato è un esercizio avanzato di stabilizzazione del core che mira a migliorare la forza laterale, l'attivazione dei glutei e la stabilità dell'anca. Sollevando il piede superiore su un plyobox o una superficie simile, l'esercizio intensifica l'attivazione del gluteo medio e degli altri muscoli abduttori dell'anca. Questa posizione richiede anche una notevole forza isometrica degli obliqui e dei muscoli stabilizzatori profondi della colonna, rendendolo ideale per atleti esperti che vogliono migliorare equilibrio, coordinazione e resilienza agli infortuni. A differenza del plank laterale tradizionale, la versione con piede sollevato introduce una base instabile che aumenta la richiesta neuromuscolare e il controllo del core. È spesso utilizzato nell'allenamento funzionale, nella riabilitazione e nei programmi di condizionamento atletico per correggere squilibri muscolari e sviluppare resistenza nella catena cinetica laterale. I benefici si estendono a sport che richiedono movimenti laterali o forza unilaterale, come corsa, arti marziali o sport di campo. Vista la sua complessità, è consigliato a chi possiede già una solida forza del core e una tecnica corretta di plank laterale."
]

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

App\Twig\Components\App\PageSharer {#10848
  +shareUrl: "https://test.fitmetrics.ch/it/esercizi/6733d72893c4b-plank-laterale-abduttore-con-piede-sollevato"
  +title: "Plank laterale abduttore con piede sollevato"
  +description: "Il plank laterale abduttore con piede sollevato è un esercizio avanzato di stabilizzazione del core che mira a migliorare la forza laterale, l'attivazione dei glutei e la stabilità dell'anca. Sollevando il piede superiore su un plyobox o una superficie simile, l'esercizio intensifica l'attivazione del gluteo medio e degli altri muscoli abduttori dell'anca. Questa posizione richiede anche una notevole forza isometrica degli obliqui e dei muscoli stabilizzatori profondi della colonna, rendendolo ideale per atleti esperti che vogliono migliorare equilibrio, coordinazione e resilienza agli infortuni. A differenza del plank laterale tradizionale, la versione con piede sollevato introduce una base instabile che aumenta la richiesta neuromuscolare e il controllo del core. È spesso utilizzato nell'allenamento funzionale, nella riabilitazione e nei programmi di condizionamento atletico per correggere squilibri muscolari e sviluppare resistenza nella catena cinetica laterale. I benefici si estendono a sport che richiedono movimenti laterali o forza unilaterale, come corsa, arti marziali o sport di campo. Vista la sua complessità, è consigliato a chi possiede già una solida forza del core e una tecnica corretta di plank laterale."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "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 {#10856
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#10878
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#10902
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +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 {#10925
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6114 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}