Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7482
  -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 {#7529
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#7540
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7591
  -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 {#7606
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#7656
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#7684
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#7700
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#7724
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#7748
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#7772
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#7796
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#7820
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#7844
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#7868
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8212
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8303
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8304 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8302 …}
}

[
  "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 {#8455
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8490
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8520
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8552
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8571
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8681
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8731
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8755
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8779
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8803
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8827
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8875
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8899
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8923
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#8947
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8992
  +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 {#8982
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8623
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4588
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Plank auf Knien"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9075
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Planke"
      "url" => "/de/ubungen/gruppe/45-planke"
    ]
    [
      "label" => "Plank auf Knien"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4588
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Plank auf Knien"
        "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 {#9105
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#9127
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#9150
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9193
  +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 {#4519
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4521 …}
    #credits: Doctrine\ORM\PersistentCollection {#4523 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=8GEUl5t8HG0"
    #id: 1229
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4570 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450644 {#4557
      date: 2024-11-12 23:30:44.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450644 {#4509
      date: 2024-11-12 23:30:44.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "8GEUl5t8HG0"
  }
  "title" => "Plank auf Knien"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9280
  +media: App\Entity\Media\MediaVideo {#4519
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4521 …}
    #credits: Doctrine\ORM\PersistentCollection {#4523 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=8GEUl5t8HG0"
    #id: 1229
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4570 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450644 {#4557
      date: 2024-11-12 23:30:44.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450644 {#4509
      date: 2024-11-12 23:30:44.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "8GEUl5t8HG0"
  }
  +title: "Plank auf Knien"
  +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 {#9296
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#9329
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9353
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d714bb178-plank-auf-knien"
  +title: "Plank auf Knien - Übung - FitMetrics"
  +description: "Der Unterarmstütz auf Knien ist eine grundlegende Übung zur Stabilisierung der Körpermitte und eignet sich ideal für Anfänger oder Personen im Wiederaufbau der Rumpfkraft. Diese modifizierte Variante des klassischen Planks reduziert die Belastung für unteren Rücken und Schultern, während sie dennoch die Bauchmuskulatur effektiv aktiviert. Die Übung fördert eine aufrechte Haltung, verbessert die Rumpfausdauer und unterstützt die allgemeine Körperstabilität. Sie ist für jedes Fitnesslevel geeignet, insbesondere bei Einsteigern oder in der Rehabilitationsphase. Durch das Halten einer geraden Linie von Kopf bis zu den Knien und das Ablegen der Unterarme wird ein korrektes Bewegungsmuster geschult. Eine regelmäßige Durchführung bildet die Basis für komplexere Plank-Variationen und funktionelle Ganzkörperbewegungen. Der Unterarmstütz auf Knien trägt darüber hinaus zur Förderung der Körperwahrnehmung und einer gesunden Wirbelsäulenausrichtung im Alltag 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 {#9383
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#9411
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#9436
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#9459
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#9482
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#9505
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#9528
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#9551
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#9582
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1752952151
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Beginne im Vierfüßlerstand mit den Unterarmen auf dem Boden und den Ellbogen direkt unter den Schultern."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Strecke die Beine nach hinten und senke die Knie auf den Boden, hüftbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne Bauchmuskeln, Gesäß und Oberschenkel an, sodass dein Körper eine gerade Linie von Kopf bis Knien bildet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position mit neutraler Wirbelsäule und dem Blick leicht nach vorne gerichtet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stabilisiere deinen Körper und vermeide ein Hohlkreuz oder das Anheben der Hüfte."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Ellbogen direkt unter den Schultern für optimale Stabilität."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Behalte eine neutrale Nackenhaltung, indem du nach unten oder leicht nach vorn blickst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne die Bauchmuskulatur während der gesamten Übung an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktiviere das Gesäß zur Stabilisierung des Beckens und zur Entlastung des unteren Rückens."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme vor Beginn der Halteposition ruhig durch die Nase ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme während der Haltezeit langsam und gleichmäßig aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte eine ruhige, kontrollierte Atmung zur Unterstützung der Rumpfspannung aufrecht."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9631
  +title: null
  +data: [
    "time" => 1752952151
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Beginne im Vierfüßlerstand mit den Unterarmen auf dem Boden und den Ellbogen direkt unter den Schultern."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Strecke die Beine nach hinten und senke die Knie auf den Boden, hüftbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne Bauchmuskeln, Gesäß und Oberschenkel an, sodass dein Körper eine gerade Linie von Kopf bis Knien bildet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position mit neutraler Wirbelsäule und dem Blick leicht nach vorne gerichtet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stabilisiere deinen Körper und vermeide ein Hohlkreuz oder das Anheben der Hüfte."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Ellbogen direkt unter den Schultern für optimale Stabilität."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Behalte eine neutrale Nackenhaltung, indem du nach unten oder leicht nach vorn blickst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne die Bauchmuskulatur während der gesamten Übung an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Aktiviere das Gesäß zur Stabilisierung des Beckens und zur Entlastung des unteren Rückens."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme vor Beginn der Halteposition ruhig durch die Nase ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme während der Haltezeit langsam und gleichmäßig aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte eine ruhige, kontrollierte Atmung zur Unterstützung der Rumpfspannung aufrecht."
              "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" => 1752952151
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schmerzen im unteren Rücken oder Bandscheibenprobleme"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schulterimpingement oder Schulterinstabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Frische Operation im Bauchbereich"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9692
  +title: null
  +data: [
    "time" => 1752952151
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schmerzen im unteren Rücken oder Bandscheibenprobleme"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schulterimpingement oder Schulterinstabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Frische Operation im Bauchbereich"
              "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 {#9679
  +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 {#6854
    -news: Doctrine\ORM\PersistentCollection {#6871 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6869 …}
    #id: 4224
    #createdAt: DateTimeImmutable @1752738170 {#6859
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752738170 {#6884
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6821 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9736
  +faq: App\Entity\Faq {#6854
    -news: Doctrine\ORM\PersistentCollection {#6871 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6869 …}
    #id: 4224
    #createdAt: DateTimeImmutable @1752738170 {#6859
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752738170 {#6884
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6821 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich mit dem Plank auf Knien?"
  "answer" => "Der Plank auf Knien trainiert hauptsächlich die Bauchmuskeln, insbesondere den geraden Bauchmuskel und die tiefen Rumpfstabilisatoren. Zusätzlich werden auch die schrägen Bauchmuskeln, der untere Rücken, das Gesäß und die Schultern aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#9764
  +question: "Welche Muskeln trainiere ich mit dem Plank auf Knien?"
  +answer: "Der Plank auf Knien trainiert hauptsächlich die Bauchmuskeln, insbesondere den geraden Bauchmuskel und die tiefen Rumpfstabilisatoren. Zusätzlich werden auch die schrägen Bauchmuskeln, der untere Rücken, das Gesäß und die Schultern aktiviert."
}

[
  "faq" => App\Entity\Faq {#6823
    -news: Doctrine\ORM\PersistentCollection {#6824 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6826 …}
    #id: 4225
    #createdAt: DateTimeImmutable @1752738170 {#6819
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752738170 {#6822
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6828 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9795
  +faq: App\Entity\Faq {#6823
    -news: Doctrine\ORM\PersistentCollection {#6824 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6826 …}
    #id: 4225
    #createdAt: DateTimeImmutable @1752738170 {#6819
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752738170 {#6822
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6828 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Plank auf Knien für Anfänger geeignet?"
  "answer" => "Ja, der Plank auf Knien ist optimal für Anfänger, da er die Rumpfmuskulatur stärkt und dabei den unteren Rücken sowie die Schultern weniger belastet."
]

App\Twig\Components\Ui\RawFaqComponent {#9840
  +question: "Ist der Plank auf Knien für Anfänger geeignet?"
  +answer: "Ja, der Plank auf Knien ist optimal für Anfänger, da er die Rumpfmuskulatur stärkt und dabei den unteren Rücken sowie die Schultern weniger belastet."
}

[
  "faq" => App\Entity\Faq {#6832
    -news: Doctrine\ORM\PersistentCollection {#6833 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6835 …}
    #id: 4226
    #createdAt: DateTimeImmutable @1752738170 {#6830
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752738170 {#6831
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6837 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9843
  +faq: App\Entity\Faq {#6832
    -news: Doctrine\ORM\PersistentCollection {#6833 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6835 …}
    #id: 4226
    #createdAt: DateTimeImmutable @1752738170 {#6830
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752738170 {#6831
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6837 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich den Plank auf Knien halten?"
  "answer" => "Beginne mit 20 bis 30 Sekunden Haltezeit und steigere dich je nach Trainingsfortschritt auf bis zu 1 bis 2 Minuten."
]

App\Twig\Components\Ui\RawFaqComponent {#9887
  +question: "Wie lange sollte ich den Plank auf Knien halten?"
  +answer: "Beginne mit 20 bis 30 Sekunden Haltezeit und steigere dich je nach Trainingsfortschritt auf bis zu 1 bis 2 Minuten."
}

[
  "faq" => App\Entity\Faq {#6841
    -news: Doctrine\ORM\PersistentCollection {#6842 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6844 …}
    #id: 4227
    #createdAt: DateTimeImmutable @1752738170 {#6839
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752738170 {#6840
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6846 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9890
  +faq: App\Entity\Faq {#6841
    -news: Doctrine\ORM\PersistentCollection {#6842 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6844 …}
    #id: 4227
    #createdAt: DateTimeImmutable @1752738170 {#6839
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752738170 {#6840
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6846 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich den Plank auf Knien täglich machen?"
  "answer" => "Ja, der Plank auf Knien kann bei korrekter Ausführung täglich durchgeführt werden, um die Rumpfausdauer zu verbessern, solange keine Ermüdungserscheinungen oder Beschwerden auftreten."
]

App\Twig\Components\Ui\RawFaqComponent {#9934
  +question: "Kann ich den Plank auf Knien täglich machen?"
  +answer: "Ja, der Plank auf Knien kann bei korrekter Ausführung täglich durchgeführt werden, um die Rumpfausdauer zu verbessern, solange keine Ermüdungserscheinungen oder Beschwerden auftreten."
}

[
  "faq" => App\Entity\Faq {#6894
    -news: Doctrine\ORM\PersistentCollection {#6895 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6897 …}
    #id: 4228
    #createdAt: DateTimeImmutable @1752738170 {#6892
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752738170 {#6893
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6899 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9937
  +faq: App\Entity\Faq {#6894
    -news: Doctrine\ORM\PersistentCollection {#6895 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6897 …}
    #id: 4228
    #createdAt: DateTimeImmutable @1752738170 {#6892
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752738170 {#6893
      date: 2025-07-17 09:42:50.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#6899 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der Unterschied zwischen Plank auf Knien und normalem Plank?"
  "answer" => "Der Plank auf Knien entlastet durch das Abstützen der Knie den unteren Rücken und die Schultern, während er dennoch eine effektive Aktivierung der Rumpfmuskulatur ermöglicht."
]

App\Twig\Components\Ui\RawFaqComponent {#9981
  +question: "Was ist der Unterschied zwischen Plank auf Knien und normalem Plank?"
  +answer: "Der Plank auf Knien entlastet durch das Abstützen der Knie den unteren Rücken und die Schultern, während er dennoch eine effektive Aktivierung der Rumpfmuskulatur ermöglicht."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    2
    3
    5
    15
    28
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9909
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9992 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    2
    3
    5
    15
    28
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9990 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9991 …}
}

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

App\Twig\Components\Ui\Badge {#11184
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11236
  +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 {#11260
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lendenwirbelsäule"
  "url" => "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11284
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schräge Bauchmuskeln"
  "url" => "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11308
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schultern"
  "url" => "/de/ubungen/muskel/28-schultern"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11332
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11156
  +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 {#11365
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11396
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10884
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11422
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenia"
  "url" => "/de/ubungen/sport/3-callisthenia"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11446
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11470
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/de/ubungen/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11494
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11518
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11542
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Rumpftraining"
  "url" => "/de/ubungen/kategorie/74-rumpftraining"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11566
  +name: "Rumpftraining"
  +url: "/de/ubungen/kategorie/74-rumpftraining"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometrisches training"
  "url" => "/de/ubungen/kategorie/76-isometrisches-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11590
  +name: "Isometrisches training"
  +url: "/de/ubungen/kategorie/76-isometrisches-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Gleichgewicht und stabilität"
  "url" => "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11614
  +name: "Gleichgewicht und stabilität"
  +url: "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11346
  +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 {#9618
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11669
  +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 {#11707
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d714bb178?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 {#11743
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d714bb178?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 {#11781
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#11814
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Plank auf Knien"
  "description" => "Der Unterarmstütz auf Knien ist eine grundlegende Übung zur Stabilisierung der Körpermitte und eignet sich ideal für Anfänger oder Personen im Wiederaufbau der Rumpfkraft. Diese modifizierte Variante des klassischen Planks reduziert die Belastung für unteren Rücken und Schultern, während sie dennoch die Bauchmuskulatur effektiv aktiviert. Die Übung fördert eine aufrechte Haltung, verbessert die Rumpfausdauer und unterstützt die allgemeine Körperstabilität. Sie ist für jedes Fitnesslevel geeignet, insbesondere bei Einsteigern oder in der Rehabilitationsphase. Durch das Halten einer geraden Linie von Kopf bis zu den Knien und das Ablegen der Unterarme wird ein korrektes Bewegungsmuster geschult. Eine regelmäßige Durchführung bildet die Basis für komplexere Plank-Variationen und funktionelle Ganzkörperbewegungen. Der Unterarmstütz auf Knien trägt darüber hinaus zur Förderung der Körperwahrnehmung und einer gesunden Wirbelsäulenausrichtung im Alltag bei."
]

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

App\Twig\Components\App\PageSharer {#11854
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d714bb178-plank-auf-knien"
  +title: "Plank auf Knien"
  +description: "Der Unterarmstütz auf Knien ist eine grundlegende Übung zur Stabilisierung der Körpermitte und eignet sich ideal für Anfänger oder Personen im Wiederaufbau der Rumpfkraft. Diese modifizierte Variante des klassischen Planks reduziert die Belastung für unteren Rücken und Schultern, während sie dennoch die Bauchmuskulatur effektiv aktiviert. Die Übung fördert eine aufrechte Haltung, verbessert die Rumpfausdauer und unterstützt die allgemeine Körperstabilität. Sie ist für jedes Fitnesslevel geeignet, insbesondere bei Einsteigern oder in der Rehabilitationsphase. Durch das Halten einer geraden Linie von Kopf bis zu den Knien und das Ablegen der Unterarme wird ein korrektes Bewegungsmuster geschult. Eine regelmäßige Durchführung bildet die Basis für komplexere Plank-Variationen und funktionelle Ganzkörperbewegungen. Der Unterarmstütz auf Knien trägt darüber hinaus zur Förderung der Körperwahrnehmung und einer gesunden Wirbelsäulenausrichtung im Alltag 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 {#11862
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#11884
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#11908
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#11931
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#11954
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#11977
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#12000
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#12023
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#12070
  +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 {#12125
  +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 {#12117
  -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 {#12159
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#12191
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +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 {#12214
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7532 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}