Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6029
  -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 {#6076
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6138
  -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 {#6153
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6203
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6231
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6247
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6271
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6367
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6415
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#6782
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6737
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6867
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6868 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6866 …}
}

[
  "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 {#7019
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7054
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7084
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7116
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7135
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7245
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7279
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7367
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7415
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7439
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7463
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7487
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7511
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7556
  +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 {#7546
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7187
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4387
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Streckung der Beine"
        "url" => "/de/ubungen/gruppe/31-streckung-der-beine"
      ]
      [
        "label" => "Beinrückführung mit Widerstandsband"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7639
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Streckung der Beine"
      "url" => "/de/ubungen/gruppe/31-streckung-der-beine"
    ]
    [
      "label" => "Beinrückführung mit Widerstandsband"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4387
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Streckung der Beine"
        "url" => "/de/ubungen/gruppe/31-streckung-der-beine"
      ]
      [
        "label" => "Beinrückführung mit Widerstandsband"
        "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 {#7669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7691
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7714
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7757
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4318
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4320 …}
    #credits: Doctrine\ORM\PersistentCollection {#4322 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=zcub8mTr7Tk"
    #id: 1890
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4369 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450668 {#4356
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450668 {#4308
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "zcub8mTr7Tk"
  }
  "title" => "Beinrückführung mit Widerstandsband"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7844
  +media: App\Entity\Media\MediaVideo {#4318
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4320 …}
    #credits: Doctrine\ORM\PersistentCollection {#4322 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=zcub8mTr7Tk"
    #id: 1890
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4369 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450668 {#4356
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450668 {#4308
      date: 2024-11-12 23:31:08.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "zcub8mTr7Tk"
  }
  +title: "Beinrückführung mit Widerstandsband"
  +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 {#7860
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#7893
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7917
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d72c7f91f-beinruckfuhrung-mit-widerstandsband"
  +title: "Beinrückführung mit Widerstandsband - Übung - FitMetrics"
  +description: "Die Beinrückführung mit Widerstandsband ist eine effektive Übung für den Unterkörper, die ohne zusätzliches Gewicht auskommt und ideal für das Training zu Hause oder als Teil des Aufwärmprogramms geeignet ist. Durch die gezielte Streckung eines Beins gegen elastischen Widerstand wird vor allem die Gesäßmuskulatur angesprochen. Diese Bewegung verbessert die Haltung, unterstützt die sportliche Leistungsfähigkeit und hilft beim Formen und Kräftigen des Unterkörpers. Da es sich um eine einseitige Übung handelt, können muskuläre Dysbalancen korrigiert und die Rumpfstabilität gestärkt werden. Die Übung ist für Einsteiger geeignet und lässt sich je nach Fitnessniveau durch Anpassung der Bandstärke individuell variieren. Durch die gelenkschonende Ausführung eignet sich die Beinrückführung mit Widerstandsband auch für Rehabilitationszwecke und funktionelles Krafttraining. Richtig ausgeführt, trägt sie maßgeblich zur Entwicklung funktioneller Kraft und Körperkontrolle bei."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

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

App\Twig\Components\Media\Icon {#7947
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#7975
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8000
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#8023
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8046
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#8069
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#8092
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8115
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#8146
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1750502764
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Befestige das Widerstandsband sicher um einen Fuß und verankere das andere Ende."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Begib dich in den Vierfüßlerstand mit den Händen unter den Schultern und den Knien unter den Hüften."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe das bandfixierte Bein gerade nach hinten, bis es vollständig gestreckt ist, und spanne dabei die Körpermitte an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position kurz am höchsten Punkt der Bewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehre langsam in die Ausgangsposition zurück, ohne den Fuß auf den Boden zu setzen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Rücken gerade und vermeide ein Hohlkreuz während der Bewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktiviere die Gesäßmuskulatur durchgehend für maximale Muskelanspannung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide Überstreckung oder Schwungbewegungen; arbeite kontrolliert."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du dich in der Startposition stabilisierst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus während der Rückführung des Beins."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme ein, wenn du in die Ausgangsposition zurückkehrst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8195
  +title: null
  +data: [
    "time" => 1750502764
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Befestige das Widerstandsband sicher um einen Fuß und verankere das andere Ende."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Begib dich in den Vierfüßlerstand mit den Händen unter den Schultern und den Knien unter den Hüften."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe das bandfixierte Bein gerade nach hinten, bis es vollständig gestreckt ist, und spanne dabei die Körpermitte an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position kurz am höchsten Punkt der Bewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehre langsam in die Ausgangsposition zurück, ohne den Fuß auf den Boden zu setzen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Rücken gerade und vermeide ein Hohlkreuz während der Bewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktiviere die Gesäßmuskulatur durchgehend für maximale Muskelanspannung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide Überstreckung oder Schwungbewegungen; arbeite kontrolliert."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du dich in der Startposition stabilisierst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus während der Rückführung des Beins."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme ein, wenn du in die Ausgangsposition zurückkehrst."
              "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" => 1750502764
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht ausführen bei Hüftgelenkschmerzen oder Zerrungen im Gesäßbereich."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei instabilen Knien oder kürzlich erlittenen Knieverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei bestehenden Rückenproblemen vorab ärztlichen Rat einholen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8256
  +title: null
  +data: [
    "time" => 1750502764
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht ausführen bei Hüftgelenkschmerzen oder Zerrungen im Gesäßbereich."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei instabilen Knien oder kürzlich erlittenen Knieverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei bestehenden Rückenproblemen vorab ärztlichen Rat einholen."
              "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 {#8243
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#4913
    -news: Doctrine\ORM\PersistentCollection {#4896 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4898 …}
    #id: 2492
    #createdAt: DateTimeImmutable @1750500296 {#4908
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500296 {#4883
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#4946 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8300
  +faq: App\Entity\Faq {#4913
    -news: Doctrine\ORM\PersistentCollection {#4896 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4898 …}
    #id: 2492
    #createdAt: DateTimeImmutable @1750500296 {#4908
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500296 {#4883
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4946 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich bei der Beinrückführung mit Widerstandsband?"
  "answer" => "Die Beinrückführung mit Widerstandsband trainiert in erster Linie die Gesäßmuskulatur, insbesondere den Musculus gluteus maximus, und aktiviert zusätzlich die Oberschenkel sowie die Rumpfmuskulatur zur Stabilisierung."
]

App\Twig\Components\Ui\RawFaqComponent {#8328
  +question: "Welche Muskeln trainiere ich bei der Beinrückführung mit Widerstandsband?"
  +answer: "Die Beinrückführung mit Widerstandsband trainiert in erster Linie die Gesäßmuskulatur, insbesondere den Musculus gluteus maximus, und aktiviert zusätzlich die Oberschenkel sowie die Rumpfmuskulatur zur Stabilisierung."
}

[
  "faq" => App\Entity\Faq {#4944
    -news: Doctrine\ORM\PersistentCollection {#4943 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4941 …}
    #id: 2493
    #createdAt: DateTimeImmutable @1750500296 {#4948
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500296 {#4945
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4939 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8359
  +faq: App\Entity\Faq {#4944
    -news: Doctrine\ORM\PersistentCollection {#4943 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4941 …}
    #id: 2493
    #createdAt: DateTimeImmutable @1750500296 {#4948
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500296 {#4945
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4939 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich die Beinrückführung mit Widerstandsband auch zu Hause machen?"
  "answer" => "Ja, diese Übung erfordert nur ein Widerstandsband und kann problemlos zu Hause oder unterwegs auf kleinem Raum durchgeführt werden."
]

App\Twig\Components\Ui\RawFaqComponent {#8404
  +question: "Kann ich die Beinrückführung mit Widerstandsband auch zu Hause machen?"
  +answer: "Ja, diese Übung erfordert nur ein Widerstandsband und kann problemlos zu Hause oder unterwegs auf kleinem Raum durchgeführt werden."
}

[
  "faq" => App\Entity\Faq {#4935
    -news: Doctrine\ORM\PersistentCollection {#4934 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4932 …}
    #id: 2494
    #createdAt: DateTimeImmutable @1750500296 {#4937
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500296 {#4936
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4930 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8407
  +faq: App\Entity\Faq {#4935
    -news: Doctrine\ORM\PersistentCollection {#4934 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4932 …}
    #id: 2494
    #createdAt: DateTimeImmutable @1750500296 {#4937
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500296 {#4936
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4930 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die Beinrückführung mit Widerstandsband gut zum Aufbau der Gesäßmuskeln?"
  "answer" => "Auf jeden Fall. Die Übung isoliert und aktiviert die Gesäßmuskulatur gezielt und ist daher hervorragend für den Muskelaufbau im Gesäßbereich geeignet."
]

App\Twig\Components\Ui\RawFaqComponent {#8451
  +question: "Ist die Beinrückführung mit Widerstandsband gut zum Aufbau der Gesäßmuskeln?"
  +answer: "Auf jeden Fall. Die Übung isoliert und aktiviert die Gesäßmuskulatur gezielt und ist daher hervorragend für den Muskelaufbau im Gesäßbereich geeignet."
}

[
  "faq" => App\Entity\Faq {#4926
    -news: Doctrine\ORM\PersistentCollection {#4925 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4923 …}
    #id: 2495
    #createdAt: DateTimeImmutable @1750500296 {#4928
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500296 {#4927
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4921 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8454
  +faq: App\Entity\Faq {#4926
    -news: Doctrine\ORM\PersistentCollection {#4925 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4923 …}
    #id: 2495
    #createdAt: DateTimeImmutable @1750500296 {#4928
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500296 {#4927
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4921 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Wiederholungen sollte ich bei der Beinrückführung mit Widerstandsband machen?"
  "answer" => "Für Kraft und Straffung empfehlen sich 10–15 Wiederholungen pro Bein bei 2–3 Sätzen. Passe die Wiederholungszahl deinem Trainingsziel und Fitnesslevel an."
]

App\Twig\Components\Ui\RawFaqComponent {#8498
  +question: "Wie viele Wiederholungen sollte ich bei der Beinrückführung mit Widerstandsband machen?"
  +answer: "Für Kraft und Straffung empfehlen sich 10–15 Wiederholungen pro Bein bei 2–3 Sätzen. Passe die Wiederholungszahl deinem Trainingsziel und Fitnesslevel an."
}

[
  "faq" => App\Entity\Faq {#4873
    -news: Doctrine\ORM\PersistentCollection {#4872 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4870 …}
    #id: 2496
    #createdAt: DateTimeImmutable @1750500296 {#4875
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500296 {#4874
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4868 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8501
  +faq: App\Entity\Faq {#4873
    -news: Doctrine\ORM\PersistentCollection {#4872 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4870 …}
    #id: 2496
    #createdAt: DateTimeImmutable @1750500296 {#4875
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750500296 {#4874
      date: 2025-06-21 12:04:56.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4868 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die Beinrückführung mit Widerstandsband für Anfänger geeignet?"
  "answer" => "Ja, die Übung ist anfängerfreundlich und lässt sich durch Variation der Bandstärke und Bewegungsamplitude leicht anpassen."
]

App\Twig\Components\Ui\RawFaqComponent {#8545
  +question: "Ist die Beinrückführung mit Widerstandsband für Anfänger geeignet?"
  +answer: "Ja, die Übung ist anfängerfreundlich und lässt sich durch Variation der Bandstärke und Bewegungsamplitude leicht anpassen."
}

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

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8473
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8556 …}
  +primaryMuscles: [
    3
  ]
  +secondaryMuscles: [
    2
    37
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8554 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8555 …}
}

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

App\Twig\Components\Ui\Badge {#10059
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10111
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10135
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9969
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10168
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Elastische"
  "url" => "/de/ubungen/ausstattung/11-elastische"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10213
  +name: "Elastische"
  +url: "/de/ubungen/ausstattung/11-elastische"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10240
  +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 {#10264
  +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 {#10288
  +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 {#10312
  +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 {#10149
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8182
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10364
  +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 {#10404
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d72c7f91f?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 {#10440
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d72c7f91f?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 {#10478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10511
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Beinrückführung mit Widerstandsband"
  "description" => "Die Beinrückführung mit Widerstandsband ist eine effektive Übung für den Unterkörper, die ohne zusätzliches Gewicht auskommt und ideal für das Training zu Hause oder als Teil des Aufwärmprogramms geeignet ist. Durch die gezielte Streckung eines Beins gegen elastischen Widerstand wird vor allem die Gesäßmuskulatur angesprochen. Diese Bewegung verbessert die Haltung, unterstützt die sportliche Leistungsfähigkeit und hilft beim Formen und Kräftigen des Unterkörpers. Da es sich um eine einseitige Übung handelt, können muskuläre Dysbalancen korrigiert und die Rumpfstabilität gestärkt werden. Die Übung ist für Einsteiger geeignet und lässt sich je nach Fitnessniveau durch Anpassung der Bandstärke individuell variieren. Durch die gelenkschonende Ausführung eignet sich die Beinrückführung mit Widerstandsband auch für Rehabilitationszwecke und funktionelles Krafttraining. Richtig ausgeführt, trägt sie maßgeblich zur Entwicklung funktioneller Kraft und Körperkontrolle bei."
]

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

App\Twig\Components\App\PageSharer {#10551
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d72c7f91f-beinruckfuhrung-mit-widerstandsband"
  +title: "Beinrückführung mit Widerstandsband"
  +description: "Die Beinrückführung mit Widerstandsband ist eine effektive Übung für den Unterkörper, die ohne zusätzliches Gewicht auskommt und ideal für das Training zu Hause oder als Teil des Aufwärmprogramms geeignet ist. Durch die gezielte Streckung eines Beins gegen elastischen Widerstand wird vor allem die Gesäßmuskulatur angesprochen. Diese Bewegung verbessert die Haltung, unterstützt die sportliche Leistungsfähigkeit und hilft beim Formen und Kräftigen des Unterkörpers. Da es sich um eine einseitige Übung handelt, können muskuläre Dysbalancen korrigiert und die Rumpfstabilität gestärkt werden. Die Übung ist für Einsteiger geeignet und lässt sich je nach Fitnessniveau durch Anpassung der Bandstärke individuell variieren. Durch die gelenkschonende Ausführung eignet sich die Beinrückführung mit Widerstandsband auch für Rehabilitationszwecke und funktionelles Krafttraining. Richtig ausgeführt, trägt sie maßgeblich zur Entwicklung funktioneller Kraft und Körperkontrolle bei."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

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

App\Twig\Components\Media\Icon {#10559
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10581
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10605
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10628
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10651
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10674
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10697
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10720
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

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

App\Twig\Components\Ad\AdHorizontalFluid {#10767
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10822
  +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 {#10814
  -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 {#10856
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10888
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10911
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10934
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10957
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#10980
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#11003
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#11026
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +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 {#11049
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6079 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}