Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6447
  -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 {#6494
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#6505
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6556
  -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 {#6571
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#6621
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#6649
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#6665
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#6689
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#6713
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#6737
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#6761
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#6785
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#6809
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#6833
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7200
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7155
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7285
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7286 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7284 …}
}

[
  "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 {#7437
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7472
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7502
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7534
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7553
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7663
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7697
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7713
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7737
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7761
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7785
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7809
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7833
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7857
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7881
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7905
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#7929
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7974
  +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 {#7964
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7605
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4415
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Wadenheben"
        "url" => "/de/ubungen/gruppe/121-wadenheben"
      ]
      [
        "label" => "Sitzendes Wadenheben mit Langhantel"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8057
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Wadenheben"
      "url" => "/de/ubungen/gruppe/121-wadenheben"
    ]
    [
      "label" => "Sitzendes Wadenheben mit Langhantel"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4415
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Wadenheben"
        "url" => "/de/ubungen/gruppe/121-wadenheben"
      ]
      [
        "label" => "Sitzendes Wadenheben mit Langhantel"
        "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 {#8087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#8109
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#8132
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8175
  +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 {#4346
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4348 …}
    #credits: Doctrine\ORM\PersistentCollection {#4350 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=TMaY8lgKYyI"
    #id: 1073
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4397 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450641 {#4384
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450641 {#4336
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "TMaY8lgKYyI"
  }
  "title" => "Sitzendes Wadenheben mit Langhantel"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8262
  +media: App\Entity\Media\MediaVideo {#4346
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4348 …}
    #credits: Doctrine\ORM\PersistentCollection {#4350 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=TMaY8lgKYyI"
    #id: 1073
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4397 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450641 {#4384
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450641 {#4336
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "TMaY8lgKYyI"
  }
  +title: "Sitzendes Wadenheben mit Langhantel"
  +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 {#8278
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#8311
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8335
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d711eaca8-sitzendes-wadenheben-mit-langhantel"
  +title: "Sitzendes Wadenheben mit Langhantel - Übung - FitMetrics"
  +description: "Das sitzende Wadenheben mit Langhantel ist eine grundlegende Kraftübung zur gezielten Entwicklung der Wadenmuskulatur, insbesondere des Musculus soleus. Die Übung wird in sitzender Position auf einer Trainingsbank mit einer Langhantel und einer Fußplattform ausgeführt. Sie konzentriert sich auf den unteren Beinbereich und reduziert dabei die Beteiligung anderer Muskelgruppen. Durch die einfache Ausführung und die kontrollierte Bewegung ist sie sowohl für Einsteiger als auch für erfahrene Sportler geeignet. Das sitzende Wadenheben ist besonders effektiv zur Steigerung der Wadenmuskulatur, zur Verbesserung der Beinästhetik und zur Stabilisierung des Sprunggelenks. Es eignet sich ideal für Sportler, die muskuläre Dysbalancen korrigieren oder die Wadenkraft zur Leistungssteigerung und Verletzungsprophylaxe verbessern möchten. Die sitzende Position betont den soleus stärker als stehende Varianten und bietet somit einen wertvollen Trainingsreiz als Ergänzung zu anderen Wadenübungen. Ob im Bodybuilding, Fitnesstraining oder funktionellen Kraftaufbau – diese Übung liefert bei korrekter Ausführung und progressiver Belastung nachhaltige Ergebnisse."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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App\Twig\Components\Media\Icon {#8365
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
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}

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App\Twig\Components\Media\Icon {#8393
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App\Twig\Components\Media\Icon {#8418
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
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}

[
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]

App\Twig\Components\Media\Icon {#8441
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
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}

[
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]

App\Twig\Components\Media\Icon {#8464
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
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  +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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]

App\Twig\Components\Media\Icon {#8487
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#8510
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
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}

[
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App\Twig\Components\Media\Icon {#8533
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
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}

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

App\Twig\Components\Media\Icon {#8564
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1753713558
    "version" => "2.31.0-rc.7"
    "blocks" => [
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              "items" => []
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            ]
            [
              "content" => "Lege die Langhantel auf deine Oberschenkel, knapp oberhalb der Knie."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke die Fersen langsam ab, um die Wadenmuskulatur zu dehnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke dich über die Fußballen hoch und hebe die Fersen so weit wie möglich an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position kurz oben und senke die Fersen dann kontrolliert zurück zur Ausgangsposition."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Rücken gerade und spanne den Rumpf während der gesamten Bewegung an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide Schwung oder ruckartige Bewegungen beim Anheben des Gewichts."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte auf einen vollständigen Bewegungsumfang für maximale Muskelaktivierung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
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        "data" => [
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          "items" => [
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              "content" => "Atme ein, während du die Fersen langsam absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du die Fersen nach oben drückst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8613
  +title: null
  +data: [
    "time" => 1753713558
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setze dich auf eine Trainingsbank und stelle die Füße schulterbreit auf eine Plattform."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lege die Langhantel auf deine Oberschenkel, knapp oberhalb der Knie."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke die Fersen langsam ab, um die Wadenmuskulatur zu dehnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke dich über die Fußballen hoch und hebe die Fersen so weit wie möglich an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position kurz oben und senke die Fersen dann kontrolliert zurück zur Ausgangsposition."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Rücken gerade und spanne den Rumpf während der gesamten Bewegung an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide Schwung oder ruckartige Bewegungen beim Anheben des Gewichts."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte auf einen vollständigen Bewegungsumfang für maximale Muskelaktivierung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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        ]
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      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "content" => "Atme ein, während du die Fersen langsam absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du die Fersen nach oben drückst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1753713558
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Achillessehnenentzündung"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Plantarfasziitis"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Einschränkungen der Sprunggelenksbeweglichkeit"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8674
  +title: null
  +data: [
    "time" => 1753713558
    "version" => "2.31.0-rc.7"
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        "type" => "list"
        "data" => [
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              "content" => "Achillessehnenentzündung"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Plantarfasziitis"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Einschränkungen der Sprunggelenksbeweglichkeit"
              "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 {#8661
  +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 {#5797
    -news: Doctrine\ORM\PersistentCollection {#5814 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5812 …}
    #id: 4670
    #createdAt: DateTimeImmutable @1753254886 {#5802
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1753254886 {#5827
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#8718
  +faq: App\Entity\Faq {#5797
    -news: Doctrine\ORM\PersistentCollection {#5814 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5812 …}
    #id: 4670
    #createdAt: DateTimeImmutable @1753254886 {#5802
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1753254886 {#5827
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5764 …}
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}

[
  "question" => "Wie führe ich das sitzende Wadenheben mit Langhantel richtig aus?"
  "answer" => "Setze dich auf eine Bank, stelle die Füße auf eine Plattform und lege die Langhantel auf deine Oberschenkel. Senke die Fersen vollständig ab und drücke dich dann kontrolliert über die Fußballen nach oben. Halte die Spannung in den Waden am höchsten Punkt."
]

App\Twig\Components\Ui\RawFaqComponent {#8746
  +question: "Wie führe ich das sitzende Wadenheben mit Langhantel richtig aus?"
  +answer: "Setze dich auf eine Bank, stelle die Füße auf eine Plattform und lege die Langhantel auf deine Oberschenkel. Senke die Fersen vollständig ab und drücke dich dann kontrolliert über die Fußballen nach oben. Halte die Spannung in den Waden am höchsten Punkt."
}

[
  "faq" => App\Entity\Faq {#5766
    -news: Doctrine\ORM\PersistentCollection {#5767 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5769 …}
    #id: 4671
    #createdAt: DateTimeImmutable @1753254886 {#5762
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753254886 {#5765
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5771 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8777
  +faq: App\Entity\Faq {#5766
    -news: Doctrine\ORM\PersistentCollection {#5767 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5769 …}
    #id: 4671
    #createdAt: DateTimeImmutable @1753254886 {#5762
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753254886 {#5765
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5771 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiert das sitzende Wadenheben mit Langhantel?"
  "answer" => "Das sitzende Wadenheben mit Langhantel trainiert vor allem den Musculus soleus. Zusätzlich unterstützt der Musculus tibialis posterior die Stabilisierung des Sprunggelenks."
]

App\Twig\Components\Ui\RawFaqComponent {#8822
  +question: "Welche Muskeln trainiert das sitzende Wadenheben mit Langhantel?"
  +answer: "Das sitzende Wadenheben mit Langhantel trainiert vor allem den Musculus soleus. Zusätzlich unterstützt der Musculus tibialis posterior die Stabilisierung des Sprunggelenks."
}

[
  "faq" => App\Entity\Faq {#5775
    -news: Doctrine\ORM\PersistentCollection {#5776 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5778 …}
    #id: 4672
    #createdAt: DateTimeImmutable @1753254886 {#5773
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753254886 {#5774
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5780 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#8825
  +faq: App\Entity\Faq {#5775
    -news: Doctrine\ORM\PersistentCollection {#5776 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5778 …}
    #id: 4672
    #createdAt: DateTimeImmutable @1753254886 {#5773
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753254886 {#5774
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5780 …}
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    #currentLocale: "de"
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    -published: true
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}

[
  "question" => "Ist das sitzende Wadenheben mit Langhantel für Anfänger geeignet?"
  "answer" => "Ja, diese Übung ist anfängerfreundlich. Sie bietet durch die sitzende Position Stabilität und erfordert ein einfaches Bewegungsmuster, das leicht zu erlernen ist."
]

App\Twig\Components\Ui\RawFaqComponent {#8869
  +question: "Ist das sitzende Wadenheben mit Langhantel für Anfänger geeignet?"
  +answer: "Ja, diese Übung ist anfängerfreundlich. Sie bietet durch die sitzende Position Stabilität und erfordert ein einfaches Bewegungsmuster, das leicht zu erlernen ist."
}

[
  "faq" => App\Entity\Faq {#5784
    -news: Doctrine\ORM\PersistentCollection {#5785 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5787 …}
    #id: 4673
    #createdAt: DateTimeImmutable @1753254886 {#5782
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753254886 {#5783
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5789 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8872
  +faq: App\Entity\Faq {#5784
    -news: Doctrine\ORM\PersistentCollection {#5785 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5787 …}
    #id: 4673
    #createdAt: DateTimeImmutable @1753254886 {#5782
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753254886 {#5783
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5789 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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}

[
  "question" => "Gibt es Alternativen zum sitzenden Wadenheben mit Langhantel?"
  "answer" => "Ja, Alternativen wie das sitzende Wadenheben an der Maschine oder mit Kurzhanteln bieten ähnliche Trainingsreize und eignen sich je nach Verfügbarkeit des Equipments."
]

App\Twig\Components\Ui\RawFaqComponent {#8916
  +question: "Gibt es Alternativen zum sitzenden Wadenheben mit Langhantel?"
  +answer: "Ja, Alternativen wie das sitzende Wadenheben an der Maschine oder mit Kurzhanteln bieten ähnliche Trainingsreize und eignen sich je nach Verfügbarkeit des Equipments."
}

[
  "faq" => App\Entity\Faq {#5837
    -news: Doctrine\ORM\PersistentCollection {#5838 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5840 …}
    #id: 4674
    #createdAt: DateTimeImmutable @1753254886 {#5835
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753254886 {#5836
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5842 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8919
  +faq: App\Entity\Faq {#5837
    -news: Doctrine\ORM\PersistentCollection {#5838 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5840 …}
    #id: 4674
    #createdAt: DateTimeImmutable @1753254886 {#5835
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753254886 {#5836
      date: 2025-07-23 09:14:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5842 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Wiederholungen sollte ich beim sitzenden Wadenheben machen?"
  "answer" => "Für Muskelaufbau und Kraftentwicklung sind 10–15 kontrollierte Wiederholungen pro Satz ideal. Achte dabei auf saubere Technik und vollständige Bewegungsamplitude."
]

App\Twig\Components\Ui\RawFaqComponent {#8963
  +question: "Wie viele Wiederholungen sollte ich beim sitzenden Wadenheben machen?"
  +answer: "Für Muskelaufbau und Kraftentwicklung sind 10–15 kontrollierte Wiederholungen pro Satz ideal. Achte dabei auf saubere Technik und vollständige Bewegungsamplitude."
}

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

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8891
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8974 …}
  +primaryMuscles: [
    8
  ]
  +secondaryMuscles: [
    41
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8972 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8973 …}
}

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

App\Twig\Components\Ui\Badge {#10471
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10523
  +name: "Hinterer Schienbeinmuskel"
  +url: "/de/ubungen/muskel/41-hinterer-schienbeinmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10381
  +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 {#10556
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10587
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Olympische stange"
  "url" => "/de/ubungen/ausstattung/9-olympische-stange"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10627
  +name: "Olympische stange"
  +url: "/de/ubungen/ausstattung/9-olympische-stange"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10651
  +name: "Muskelbank"
  +url: "/de/ubungen/ausstattung/16-muskelbank"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Step"
  "url" => "/de/ubungen/ausstattung/22-step"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10675
  +name: "Step"
  +url: "/de/ubungen/ausstattung/22-step"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10699
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10723
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10747
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Unterer körper"
  "url" => "/de/ubungen/kategorie/68-unterer-korper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10771
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10537
  +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 {#8600
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10826
  +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 {#10864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d711eaca8?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 {#10900
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d711eaca8?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 {#10938
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#10971
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Sitzendes Wadenheben mit Langhantel"
  "description" => "Das sitzende Wadenheben mit Langhantel ist eine grundlegende Kraftübung zur gezielten Entwicklung der Wadenmuskulatur, insbesondere des Musculus soleus. Die Übung wird in sitzender Position auf einer Trainingsbank mit einer Langhantel und einer Fußplattform ausgeführt. Sie konzentriert sich auf den unteren Beinbereich und reduziert dabei die Beteiligung anderer Muskelgruppen. Durch die einfache Ausführung und die kontrollierte Bewegung ist sie sowohl für Einsteiger als auch für erfahrene Sportler geeignet. Das sitzende Wadenheben ist besonders effektiv zur Steigerung der Wadenmuskulatur, zur Verbesserung der Beinästhetik und zur Stabilisierung des Sprunggelenks. Es eignet sich ideal für Sportler, die muskuläre Dysbalancen korrigieren oder die Wadenkraft zur Leistungssteigerung und Verletzungsprophylaxe verbessern möchten. Die sitzende Position betont den soleus stärker als stehende Varianten und bietet somit einen wertvollen Trainingsreiz als Ergänzung zu anderen Wadenübungen. Ob im Bodybuilding, Fitnesstraining oder funktionellen Kraftaufbau – diese Übung liefert bei korrekter Ausführung und progressiver Belastung nachhaltige Ergebnisse."
]

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

App\Twig\Components\App\PageSharer {#11011
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d711eaca8-sitzendes-wadenheben-mit-langhantel"
  +title: "Sitzendes Wadenheben mit Langhantel"
  +description: "Das sitzende Wadenheben mit Langhantel ist eine grundlegende Kraftübung zur gezielten Entwicklung der Wadenmuskulatur, insbesondere des Musculus soleus. Die Übung wird in sitzender Position auf einer Trainingsbank mit einer Langhantel und einer Fußplattform ausgeführt. Sie konzentriert sich auf den unteren Beinbereich und reduziert dabei die Beteiligung anderer Muskelgruppen. Durch die einfache Ausführung und die kontrollierte Bewegung ist sie sowohl für Einsteiger als auch für erfahrene Sportler geeignet. Das sitzende Wadenheben ist besonders effektiv zur Steigerung der Wadenmuskulatur, zur Verbesserung der Beinästhetik und zur Stabilisierung des Sprunggelenks. Es eignet sich ideal für Sportler, die muskuläre Dysbalancen korrigieren oder die Wadenkraft zur Leistungssteigerung und Verletzungsprophylaxe verbessern möchten. Die sitzende Position betont den soleus stärker als stehende Varianten und bietet somit einen wertvollen Trainingsreiz als Ergänzung zu anderen Wadenübungen. Ob im Bodybuilding, Fitnesstraining oder funktionellen Kraftaufbau – diese Übung liefert bei korrekter Ausführung und progressiver Belastung nachhaltige Ergebnisse."
  +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 {#11019
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#11041
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#11065
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#11088
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#11111
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#11134
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#11157
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#11180
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#11227
  +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 {#7034
  +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 {#6759
  -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 {#7959
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#10165
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#10825
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#11248
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +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 {#11271
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11294
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#11317
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11340
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#11363
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6497 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}