Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9472
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#219 …}
  -em: Doctrine\ORM\EntityManager {#593 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#216 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
}

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

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

App\Twig\Components\Media\Icon {#9519
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9530
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9581
  -props: [
    "size" => "compact"
    "showTranslateIcon" => false
  ]
}

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

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#9608
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  +showTranslateIcon: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

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

App\Twig\Components\Ui\Dropdown {#9643
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: false
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

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

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

App\Twig\Components\Media\Icon {#9686
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9734
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#9749
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#9770
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#9798
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#9814
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#9838
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#9862
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#9886
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#9910
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#9934
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#9958
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#9982
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#10328
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10297
  -props: [
    "defaultOpenLeft" => true
    "size" => "compact"
  ]
}

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

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#10351
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

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

App\Twig\Components\Ui\Dropdown {#10373
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

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

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

App\Twig\Components\Media\Icon {#10404
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10426
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10475
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

App\Twig\Components\Menu\ConnexionMenu {#10510
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10511 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10509 …}
}

[
  "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 {#10662
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#10697
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#10727
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#10759
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#10778
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#10890
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

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

App\Twig\Components\Ui\Dropdown {#10919
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

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

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

App\Twig\Components\Media\Icon {#10950
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10972
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11021
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10874
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11022
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11060
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11098
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11122
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#5603
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7838
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8246
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8620
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9860
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10461
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10830
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4491
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Goblet-Ausfallschritt mit Pulsieren"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11207
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Goblet-Ausfallschritt mit Pulsieren"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4491
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
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        "label" => "Goblet-Ausfallschritt mit Pulsieren"
        "url" => null
      ]
    ]
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}

[
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]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#11237
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#11259
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#11282
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11325
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4422
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4424 …}
    #credits: Doctrine\ORM\PersistentCollection {#4426 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=MRwsPLGHrAE"
    #id: 2076
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4473 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450685 {#4460
      date: 2024-11-12 23:31:25.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450685 {#4412
      date: 2024-11-12 23:31:25.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "MRwsPLGHrAE"
  }
  "title" => "Goblet-Ausfallschritt mit Pulsieren"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11412
  +media: App\Entity\Media\MediaVideo {#4422
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4424 …}
    #credits: Doctrine\ORM\PersistentCollection {#4426 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=MRwsPLGHrAE"
    #id: 2076
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4473 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450685 {#4460
      date: 2024-11-12 23:31:25.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450685 {#4412
      date: 2024-11-12 23:31:25.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "MRwsPLGHrAE"
  }
  +title: "Goblet-Ausfallschritt mit Pulsieren"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#509 …}
}

[
  "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 {#11428
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#11461
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11485
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d73db39dd-goblet-ausfallschritt-mit-pulsieren"
  +title: "Goblet-Ausfallschritt mit Pulsieren - Übung - FitMetrics"
  +description: "Der Goblet-Ausfallschritt mit Pulsieren ist eine effektive Übung zur Kräftigung der unteren Körpermuskulatur, die die Vorteile klassischer Ausfallschritte mit pulsierenden Bewegungen kombiniert, um die Zeit unter Spannung zu verlängern. Durch das Halten einer Kurzhantel in der Goblet-Position wird der Oberkörper zur Stabilisierung beansprucht, während Beine und Gesäßmuskulatur wiederholte Mikrokontraktionen ausführen. Diese Variante erhöht die Muskelaktivierung und fördert gleichzeitig die Haltungskontrolle. Die kontinuierliche Spannung durch das Pulsieren kann das Muskelwachstum unterstützen und die neuromuskuläre Koordination verbessern. Der Goblet-Griff begünstigt eine aufrechte Haltung und ein stabiles Wirbelsäulenalignment, wodurch die Bewegung sicherer und effektiver wird. Die Übung eignet sich hervorragend zur Integration in Kraftzirkel, Hypertrophiepläne oder sportartspezifische Trainingsprogramme. Sie bietet eine anspruchsvolle und abwechslungsreiche Ergänzung für jedes Unterkörpertraining mit funktionellem Fokus."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

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

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

App\Twig\Components\Media\Icon {#11515
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
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]

App\Twig\Components\Media\Icon {#11543
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
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]

App\Twig\Components\Media\Icon {#11568
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#11591
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "threads"
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  +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"
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]

[
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]

App\Twig\Components\Media\Icon {#11614
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#11637
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#11660
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "whatsapp"
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}

[
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]

[
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]

App\Twig\Components\Media\Icon {#11683
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#11714
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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        "data" => [
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          "text" => "Anweisungen"
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      [
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        "data" => [
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          "items" => [
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              "content" => "Stellen Sie sich aufrecht hin und halten Sie eine Kurzhantel mit beiden Händen vertikal vor der Brust (Goblet-Haltung)."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie mit einem Bein einen Schritt rückwärts in die Ausfallschrittposition, dabei bleibt der Oberkörper aufrecht."
              "items" => []
              "meta" => []
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            [
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              "items" => []
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            [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nach der gewünschten Anzahl an Wiederholungen oder Pulsierungen kehren Sie in die Ausgangsposition zurück."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Übung mit dem anderen Bein."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
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        "data" => [
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          "items" => [
            [
              "content" => "Halten Sie die Brust aufrecht und die Körpermitte während der gesamten Bewegung angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie darauf, dass das vordere Knie nicht über die Zehenspitzen hinausragt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Oberkörper vertikal, um Gesäßmuskulatur und Oberschenkel optimal zu aktivieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Pulsierungen langsam und kontrolliert aus, um die Muskelspannung zu maximieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
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        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, während Sie in die Ausfallschrittposition gehen und mit dem Pulsieren beginnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie gleichmäßig während jeder Pulsierung aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ein, bevor Sie in die aufrechte Position zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#11763
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  +data: [
    "time" => 1748945116
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
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        "type" => "list"
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          "style" => "ordered"
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie mit einem Bein einen Schritt rückwärts in die Ausfallschrittposition, dabei bleibt der Oberkörper aufrecht."
              "items" => []
              "meta" => []
            ]
            [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie kleine, kontrollierte Auf- und Abbewegungen durch, ohne vollständig aufzustehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nach der gewünschten Anzahl an Wiederholungen oder Pulsierungen kehren Sie in die Ausgangsposition zurück."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Übung mit dem anderen Bein."
              "items" => []
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      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
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            ]
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              "content" => "Achten Sie darauf, dass das vordere Knie nicht über die Zehenspitzen hinausragt."
              "items" => []
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            [
              "content" => "Halten Sie den Oberkörper vertikal, um Gesäßmuskulatur und Oberschenkel optimal zu aktivieren."
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              "meta" => []
            ]
            [
              "content" => "Führen Sie die Pulsierungen langsam und kontrolliert aus, um die Muskelspannung zu maximieren."
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            ]
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              "content" => "Atmen Sie ein, während Sie in die Ausfallschrittposition gehen und mit dem Pulsieren beginnen."
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              "meta" => []
            ]
            [
              "content" => "Atmen Sie gleichmäßig während jeder Pulsierung aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ein, bevor Sie in die aufrechte Position zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
}

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App\Twig\Components\Ui\Editor\EditorRender {#11824
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  +data: [
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    "version" => "2.31.0-rc.7"
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              "items" => []
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              "items" => []
              "meta" => []
            ]
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          "meta" => []
        ]
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  +spacing: 4
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  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
}

[
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]

App\Twig\Components\Ad\AdSquareFluid {#11811
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
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    -news: Doctrine\ORM\PersistentCollection {#8905 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8903 …}
    #id: 1721
    #createdAt: DateTimeImmutable @1748932059 {#8893
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]

App\Twig\Components\Ui\FaqComponent {#11868
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    -news: Doctrine\ORM\PersistentCollection {#8905 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8903 …}
    #id: 1721
    #createdAt: DateTimeImmutable @1748932059 {#8893
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    #updatedAt: DateTimeImmutable @1748932059 {#8918
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}

[
  "question" => "Welche Muskeln trainiere ich mit dem Goblet-Ausfallschritt mit Pulsieren?"
  "answer" => "Der Goblet-Ausfallschritt mit Pulsieren beansprucht hauptsächlich die Oberschenkelvorderseite und das Gesäß, aktiviert aber auch die hintere Oberschenkelmuskulatur, die Waden und die Rumpfmuskulatur zur Stabilisierung."
]

App\Twig\Components\Ui\RawFaqComponent {#11896
  +question: "Welche Muskeln trainiere ich mit dem Goblet-Ausfallschritt mit Pulsieren?"
  +answer: "Der Goblet-Ausfallschritt mit Pulsieren beansprucht hauptsächlich die Oberschenkelvorderseite und das Gesäß, aktiviert aber auch die hintere Oberschenkelmuskulatur, die Waden und die Rumpfmuskulatur zur Stabilisierung."
}

[
  "faq" => App\Entity\Faq {#8857
    -news: Doctrine\ORM\PersistentCollection {#8858 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8860 …}
    #id: 1722
    #createdAt: DateTimeImmutable @1748932060 {#8853
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748932060 {#8856
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8862 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11927
  +faq: App\Entity\Faq {#8857
    -news: Doctrine\ORM\PersistentCollection {#8858 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8860 …}
    #id: 1722
    #createdAt: DateTimeImmutable @1748932060 {#8853
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748932060 {#8856
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8862 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie unterscheidet sich der Goblet-Ausfallschritt mit Pulsieren vom normalen Ausfallschritt?"
  "answer" => "Im Gegensatz zum normalen Ausfallschritt bleibt man beim Goblet-Ausfallschritt mit Pulsieren in der unteren Position und führt kleine Bewegungen aus, was die Zeit unter Spannung erhöht und die Muskel-Ausdauer verbessert."
]

App\Twig\Components\Ui\RawFaqComponent {#11971
  +question: "Wie unterscheidet sich der Goblet-Ausfallschritt mit Pulsieren vom normalen Ausfallschritt?"
  +answer: "Im Gegensatz zum normalen Ausfallschritt bleibt man beim Goblet-Ausfallschritt mit Pulsieren in der unteren Position und führt kleine Bewegungen aus, was die Zeit unter Spannung erhöht und die Muskel-Ausdauer verbessert."
}

[
  "faq" => App\Entity\Faq {#8866
    -news: Doctrine\ORM\PersistentCollection {#8867 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8869 …}
    #id: 1723
    #createdAt: DateTimeImmutable @1748932060 {#8864
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748932060 {#8865
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8871 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11974
  +faq: App\Entity\Faq {#8866
    -news: Doctrine\ORM\PersistentCollection {#8867 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8869 …}
    #id: 1723
    #createdAt: DateTimeImmutable @1748932060 {#8864
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748932060 {#8865
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8871 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich den Goblet-Ausfallschritt mit Pulsieren auch ohne Gewichte machen?"
  "answer" => "Ja, die Übung lässt sich auch mit dem eigenen Körpergewicht ausführen, doch die Verwendung einer Kurzhantel erhöht den Widerstand und verbessert den Trainingsreiz für Muskelaufbau und Kraftzuwachs."
]

App\Twig\Components\Ui\RawFaqComponent {#12018
  +question: "Kann ich den Goblet-Ausfallschritt mit Pulsieren auch ohne Gewichte machen?"
  +answer: "Ja, die Übung lässt sich auch mit dem eigenen Körpergewicht ausführen, doch die Verwendung einer Kurzhantel erhöht den Widerstand und verbessert den Trainingsreiz für Muskelaufbau und Kraftzuwachs."
}

[
  "faq" => App\Entity\Faq {#8875
    -news: Doctrine\ORM\PersistentCollection {#8876 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8878 …}
    #id: 1724
    #createdAt: DateTimeImmutable @1748932060 {#8873
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748932060 {#8874
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8880 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12021
  +faq: App\Entity\Faq {#8875
    -news: Doctrine\ORM\PersistentCollection {#8876 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8878 …}
    #id: 1724
    #createdAt: DateTimeImmutable @1748932060 {#8873
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748932060 {#8874
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8880 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Goblet-Ausfallschritt mit Pulsieren gelenkschonend für meine Knie?"
  "answer" => "Bei korrekter Technik ist die Übung in der Regel kniefreundlich. Personen mit Kniebeschwerden sollten jedoch vorab einen Fachmann konsultieren."
]

App\Twig\Components\Ui\RawFaqComponent {#12065
  +question: "Ist der Goblet-Ausfallschritt mit Pulsieren gelenkschonend für meine Knie?"
  +answer: "Bei korrekter Technik ist die Übung in der Regel kniefreundlich. Personen mit Kniebeschwerden sollten jedoch vorab einen Fachmann konsultieren."
}

[
  "faq" => App\Entity\Faq {#8928
    -news: Doctrine\ORM\PersistentCollection {#8929 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8931 …}
    #id: 1725
    #createdAt: DateTimeImmutable @1748932060 {#8926
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748932060 {#8927
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8933 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12068
  +faq: App\Entity\Faq {#8928
    -news: Doctrine\ORM\PersistentCollection {#8929 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8931 …}
    #id: 1725
    #createdAt: DateTimeImmutable @1748932060 {#8926
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748932060 {#8927
      date: 2025-06-03 08:27:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8933 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Wiederholungen sollte ich pro Bein machen?"
  "answer" => "Zielen Sie auf 8 bis 12 Pulsierungen pro Bein für Muskelaufbau oder auf eine höhere Wiederholungszahl für mehr Ausdauer, je nach Trainingsziel."
]

App\Twig\Components\Ui\RawFaqComponent {#12112
  +question: "Wie viele Wiederholungen sollte ich pro Bein machen?"
  +answer: "Zielen Sie auf 8 bis 12 Pulsierungen pro Bein für Muskelaufbau oder auf eine höhere Wiederholungszahl für mehr Ausdauer, je nach Trainingsziel."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    6
    7
    8
    33
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12040
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12123 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    6
    7
    8
    33
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#593 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#84 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#12121 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12122 …}
}

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

App\Twig\Components\Ui\Badge {#13545
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13597
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13621
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13645
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13669
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Mittlerer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13693
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13455
  +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 {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#13726
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Hantel"
  "url" => "/de/ubungen/ausstattung/1-hantel"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#13771
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13798
  +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 {#13822
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13846
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13870
  +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 {#13894
  +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 {#13707
  +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 {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

App\Twig\Components\App\LoadingSpinner {#11750
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#13945
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

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

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

App\Twig\Components\Media\Icon {#13985
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d73db39dd?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 {#14021
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d73db39dd?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 {#14059
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#14092
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Goblet-Ausfallschritt mit Pulsieren"
  "description" => "Der Goblet-Ausfallschritt mit Pulsieren ist eine effektive Übung zur Kräftigung der unteren Körpermuskulatur, die die Vorteile klassischer Ausfallschritte mit pulsierenden Bewegungen kombiniert, um die Zeit unter Spannung zu verlängern. Durch das Halten einer Kurzhantel in der Goblet-Position wird der Oberkörper zur Stabilisierung beansprucht, während Beine und Gesäßmuskulatur wiederholte Mikrokontraktionen ausführen. Diese Variante erhöht die Muskelaktivierung und fördert gleichzeitig die Haltungskontrolle. Die kontinuierliche Spannung durch das Pulsieren kann das Muskelwachstum unterstützen und die neuromuskuläre Koordination verbessern. Der Goblet-Griff begünstigt eine aufrechte Haltung und ein stabiles Wirbelsäulenalignment, wodurch die Bewegung sicherer und effektiver wird. Die Übung eignet sich hervorragend zur Integration in Kraftzirkel, Hypertrophiepläne oder sportartspezifische Trainingsprogramme. Sie bietet eine anspruchsvolle und abwechslungsreiche Ergänzung für jedes Unterkörpertraining mit funktionellem Fokus."
]

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

App\Twig\Components\App\PageSharer {#14132
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d73db39dd-goblet-ausfallschritt-mit-pulsieren"
  +title: "Goblet-Ausfallschritt mit Pulsieren"
  +description: "Der Goblet-Ausfallschritt mit Pulsieren ist eine effektive Übung zur Kräftigung der unteren Körpermuskulatur, die die Vorteile klassischer Ausfallschritte mit pulsierenden Bewegungen kombiniert, um die Zeit unter Spannung zu verlängern. Durch das Halten einer Kurzhantel in der Goblet-Position wird der Oberkörper zur Stabilisierung beansprucht, während Beine und Gesäßmuskulatur wiederholte Mikrokontraktionen ausführen. Diese Variante erhöht die Muskelaktivierung und fördert gleichzeitig die Haltungskontrolle. Die kontinuierliche Spannung durch das Pulsieren kann das Muskelwachstum unterstützen und die neuromuskuläre Koordination verbessern. Der Goblet-Griff begünstigt eine aufrechte Haltung und ein stabiles Wirbelsäulenalignment, wodurch die Bewegung sicherer und effektiver wird. Die Übung eignet sich hervorragend zur Integration in Kraftzirkel, Hypertrophiepläne oder sportartspezifische Trainingsprogramme. Sie bietet eine anspruchsvolle und abwechslungsreiche Ergänzung für jedes Unterkörpertraining mit funktionellem Fokus."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

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

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

App\Twig\Components\Media\Icon {#14140
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#14162
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#14186
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#14209
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#14232
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#14255
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +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 {#14278
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9522 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}